Cheese Macros: Complete Nutrition Facts & Calories

Cheese is a macro tracker’s double-edged sword. On one hand, it’s high in protein, low in carbs, and adds incredible flavor to meals. On the other hand, those calories add up fast—a few mindless slices can easily hit 300-400 calories.

Understanding cheese macros helps you enjoy this delicious food strategically. This guide covers every popular cheese variety so you can track accurately and fit cheese into any diet approach.

Cheese Macros: Quick Reference by Type

Here’s the macro breakdown for one ounce (28g) of popular cheeses:

Cheese Type	Calories	Protein	Carbs	Fat
Cheddar	113	7g	0.4g	9g
Mozzarella	85	6g	0.6g	6g
Swiss	108	8g	1.5g	8g
Parmesan	110	10g	0.9g	7g
Brie	95	6g	0.1g	8g
Feta	75	4g	1.2g	6g
Gouda	101	7g	0.6g	8g
Provolone	100	7g	0.6g	8g
American	96	5g	1.8g	8g
Cream cheese	99	2g	1.6g	10g

Key insight: Most cheeses cluster around 100-115 calories per ounce, with 6-8g protein. Parmesan is the protein king; cream cheese is almost all fat.

Cheddar Cheese Macros (Most Popular)

Serving	Calories	Protein	Carbs	Fat
1 oz (28g)	113	7g	0.4g	9g
1 slice (21g)	85	5g	0.3g	7g
1 cup shredded (113g)	455	28g	1.5g	37g
100g	403	25g	1.3g	33g

Cheddar is the benchmark cheese for macro tracking. Sharp, mild, aged—the macros are nearly identical across types.

Mozzarella Macros

Serving	Calories	Protein	Carbs	Fat
1 oz (28g)	85	6g	0.6g	6g
1 oz part-skim	72	7g	0.8g	5g
1 cup shredded (113g)	340	24g	2.5g	25g
1 ball fresh (113g)	280	20g	2g	22g

Part-skim mozzarella is one of the leanest cheeses—excellent for adding cheese flavor with fewer calories.

Parmesan Macros (Highest Protein)

Serving	Calories	Protein	Carbs	Fat
1 oz (28g)	110	10g	0.9g	7g
1 tbsp grated (5g)	20	2g	0.2g	1g
100g	392	36g	3.2g	26g

Parmesan delivers the most protein per ounce of any common cheese. A little goes a long way for flavor.

Feta Macros (Lowest Calorie)

Serving	Calories	Protein	Carbs	Fat
1 oz (28g)	75	4g	1.2g	6g
1/4 cup crumbled (38g)	100	5g	1.6g	8g
100g	264	14g	4g	21g

Feta is lighter than most cheeses—great for salads when watching calories.

Cream Cheese Macros

Serving	Calories	Protein	Carbs	Fat
1 oz (28g)	99	2g	1.6g	10g
2 tbsp (29g)	100	2g	1.6g	10g
1/3 less fat (2 tbsp)	70	3g	2g	5g

Cream cheese is almost pure fat with little protein. Use for flavor, not protein content.

Understanding Macronutrients

Cheese primarily provides protein and fat with minimal carbs. To understand how these macros fit your goals, learn about what macronutrients are.

Low-Fat Cheese Options

For calorie-conscious macro trackers:

Cheese	Calories/oz	Protein	Fat
Regular cheddar	113	7g	9g
Reduced-fat cheddar	80	9g	5g
Part-skim mozzarella	72	7g	5g
Fat-free American	32	5g	0g
Cottage cheese (2%, 1/4 cup)	45	6g	1g

Low-fat cheeses sacrifice some flavor but significantly cut calories.

Cheese vs. Other Protein Sources

Food (1 oz/28g)	Calories	Protein	Fat
Cheddar cheese	113	7g	9g
Chicken breast	47	9g	1g
Eggs (1 large)	78	6g	5g
Greek yogurt	27	5g	0.2g
Almonds	164	6g	14g

Takeaway: Cheese provides protein but at a high calorie cost compared to lean meats. Use it for flavor enhancement, not as your primary protein source.

How Cheese Fits Different Diets

Keto and Low-Carb

Cheese is a keto staple:

• Near-zero carbs in most varieties
• High fat content helps meet keto ratios
• Satisfying and versatile
• Pairs with keto foods (meat, low-carb vegetables)

Best keto cheeses: cheddar, brie, gouda, cream cheese.

Calorie Deficit / Weight Loss

Cheese requires discipline during fat loss:

• Pre-portion servings (1 oz = 100-115 cal)
• Use strongly flavored cheese (less needed)
• Choose lower-fat options when possible
• Measure shredded cheese—it’s easy to overeat

Tip: Parmesan adds big flavor in small amounts. 1 tbsp = 20 calories.

High-Protein Diets

Cheese contributes protein but isn’t efficient:

• 7g protein costs 113 calories (cheddar)
• Chicken gives 9g protein for 47 calories

Use cheese to complement lean proteins, not replace them.

Flexible Dieting

Cheese fits flexible dieting perfectly—just track it accurately. Pre-measure portions, log everything, and enjoy cheese guilt-free within your macros.

Meal Ideas with Cheese

High-Protein Breakfast (380 cal, 32g protein, 4g carbs, 26g fat)

• 3-egg omelet
• 1 oz cheddar cheese
• Vegetables
• Side of ham

Keto Cheese Plate (450 cal, 20g protein, 3g carbs, 38g fat)

• 1.5 oz brie
• 1 oz cheddar
• 1 oz almonds
• Celery sticks

Protein-Packed Salad (400 cal, 35g protein, 15g carbs, 22g fat)

• 4 oz grilled chicken
• 1 oz feta crumbled
• Mixed greens
• Olive oil dressing

Cheesy Eggs (280 cal, 22g protein, 2g carbs, 20g fat)

• 3 eggs scrambled
• 1 oz shredded cheddar
• Spinach

Quesadilla (400 cal, 24g protein, 30g carbs, 20g fat)

• 1 flour tortilla
• 1.5 oz cheese blend
• 3 oz chicken
• Salsa

Calculate Your Macros

Not sure how cheese fits your daily targets? Use our macro calculator to find your ideal protein, carb, and fat goals.

Cheese Portion Control Tips

Weigh Don’t Eyeball

One ounce of cheese looks smaller than you think. A proper 1 oz serving is:

• About the size of 4 dice
• A 1-inch cube
• A thin slice from a standard block

Pre-Portion Your Cheese

• Buy pre-sliced cheese (each slice is measured)
• Portion block cheese into 1 oz pieces when you get home
• Use a food scale for shredded cheese

Flavor Hacks for Less Cheese

• Choose sharp/aged cheeses (more flavor per ounce)
• Use parmesan (small amounts, big impact)
• Add cheese on top where you see it, not mixed in
• Pair with bold flavors that complement (salsa, hot sauce)

Sodium Consideration

Cheese is high in sodium—170-230mg per ounce on average. If tracking sodium:

• Swiss has lower sodium (55mg/oz)
• Feta and blue cheese are higher (320mg/oz)
• Processed cheese is highest
• Balance cheese meals with low-sodium foods

Storage Tips

Hard Cheeses (Cheddar, Parmesan, Swiss)

• Wrap in parchment, then plastic wrap
• Refrigerate: 3-4 weeks
• Can freeze: 2-3 months (texture changes but fine for cooking)

Soft Cheeses (Brie, Cream Cheese, Feta)

• Keep in original packaging
• Refrigerate: 1-2 weeks
• Don’t freeze (texture suffers)

Shredded Cheese

• Reseal bag with air pressed out
• Use within 5-7 days of opening
• Freezes well for 3-4 months

Common Cheese Questions

Why Does Cheese Have So Few Carbs?

The cheese-making process converts most lactose (milk sugar) into lactic acid. Aging further reduces carbs. Fresh cheeses like ricotta retain more carbs than aged cheeses like parmesan.

Is Cheese Inflammatory?

For most people, no. Some individuals with dairy sensitivity may experience inflammation. Full-fat cheese from grass-fed cows may have anti-inflammatory properties due to omega-3 content.

Can I Eat Cheese Every Day?

Yes, in moderation. Track your portions, account for the calories, and ensure you’re getting protein from other sources too. Variety in your diet is always beneficial.

Final Thoughts

Cheese is a macro-friendly food that requires mindful eating. It delivers protein and fat with minimal carbs, making it excellent for keto and low-carb diets. For weight loss, portion control is essential.

Best practices:

• Weigh portions—1 oz is less than you think
• Use strong cheeses for maximum flavor per calorie
• Track everything—cheese calories add up
• Choose part-skim mozzarella or feta for fewer calories
• Enjoy parmesan for high protein density

Cheese can absolutely be part of a successful macro-tracking lifestyle. Just be honest with your portions and you’ll enjoy every delicious bite without derailing your goals.