Cheese, American, nonfat or fat free: Nutrition Facts
Generic food Dairy and Eggs
Cheese, American, nonfat or fat free contains 126 kcal per 100 g. A 1 serving (19 g) provides about 24 kcal.
Roughly 67% of its calories come from protein, with 33% from carbohydrates and 0% from fat (estimated with general energy factors).
That is less energy than the typical item in dairy and egg products on FoodFactly, where the median is 181 kcal per 100 g across 310 foods.
100 g provides 77% of the Daily Value for Vitamin B12, 62% of the Daily Value for copper and 61% of the Daily Value for calcium.
The data comes from USDA FoodData Central: SR Legacy.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 126 kcal | |
| Total fat L | 0 g | 0% |
| Saturated fat L | 0 g | 0% |
| Trans fat L | 0 g | |
| Cholesterol L | 26 mg | 9% |
| Sodium L | 1,316 mg | 57% |
| Total carbohydrates L | 10.5 g | 4% |
| Dietary fiber L | 0 g | 0% |
| Total sugars L | 5.3 g | |
| Protein L | 21.1 g | 42% |
| Vitamin A C | 56 µg | 6% |
| Vitamin C L | 0 mg | 0% |
| Vitamin D I | 0.1 µg | 0.5% |
| Vitamin E I | 0.27 mg | 2% |
| Vitamin K C | 0.2 µg | 0.2% |
| Thiamin (B1) C | 0.41 mg | 34% |
| Riboflavin (B2) C | 0.55 mg | 42% |
| Niacin (B3) C | 5.6 mg | 35% |
| Vitamin B6 C | 0.57 mg | 33% |
| Folate (B9) C | 9 µg | 2% |
| Vitamin B12 C | 1.9 µg | 77% |
| Choline C | 38.4 mg | 7% |
| Calcium L | 789 mg | 61% |
| Iron L | 0 mg | 0% |
| Magnesium C | 115 mg | 27% |
| Phosphorus C | 316 mg | 25% |
| Potassium C | 393 mg | 8% |
| Zinc C | 4.1 mg | 37% |
| Copper C | 0.56 mg | 62% |
| Selenium C | 14.6 µg | 27% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 67%
- Carbohydrates 33%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein21.1 gabove the median for dairy and egg products (median 9 g)
- Sugars5.3 gabove the median for dairy and egg products (median 4.7 g)
- Fat0 gin the lowest quarter of dairy and egg products (median 8.3 g)
- Saturated fat0 gin the lowest quarter of dairy and egg products (median 3.3 g)
- Sodium1,316 mgin the top quarter of dairy and egg products (median 129 mg)
- Protein per 100 kcal16.7 gprotein density, useful for comparing foods with different calorie levels
- Water65.5 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 0 g |
|---|---|
| Polyunsaturated fat C | 0 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) C | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) C | 0 g |
| Linoleic acid (omega-6, 18:2) C | 0 g |
| SFA 4:0 C | 0 g |
| SFA 6:0 C | 0 g |
| SFA 8:0 C | 0 g |
| SFA 10:0 C | 0 g |
| SFA 12:0 C | 0 g |
| SFA 14:0 C | 0 g |
| SFA 16:0 C | 0 g |
| SFA 18:0 C | 0 g |
| MUFA 18:1 C | 0 g |
| PUFA 18:3 C | 0 g |
| PUFA 20:4 C | 0 g |
| MUFA 16:1 C | 0 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0 g |
| MUFA 22:1 C | 0 g |
| PUFA 22:5 n-3 (DPA) C | 0 g |
Carotenoids (7)
| Beta-carotene C | 3 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 0 µg |
| Retinol I | 55 µg |
| Carotene, alpha C | 0 µg |
| Vitamin D (D2 + D3), International Units I | 5 IU |
| Cryptoxanthin, beta C | 0 µg |
Other components (11)
| Water C | 65.5 g |
|---|---|
| Alcohol Z | 0 g |
| Caffeine Z | 0 mg |
| Ash M | 3 g |
| Theobromine Z | 0 mg |
| Energy C | 529 kJ |
| Vitamin A, IU C | 189 IU |
| Folic acid I | 0 µg |
| Folate, food I | 9 µg |
| Vitamin E, added I | 0 mg |
| Vitamin B-12, added Z | 0 µg |
Values by source
More than one dataset describes this food. FoodFactly keeps each source's values separately instead of blending them. The headline values above come from USDA FoodData Central: SR Legacy.
| Per 100 g | USDA FNDDS |
|---|---|
| Calories | 126 kcal |
| Protein | 21 g |
| Carbohydrates | 10.5 g |
| Fat | 0 g |
| Fiber | 0 g |
| Sugars | 5.3 g |
| Sodium | 1,320 mg |
Other forms of Cheese
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Cheese, cottage, lowfat, 1% milkfat, lactose reduced | 74 | 12.4 g | 3.2 g | 1 g |
| Cheese, parmesan, low sodium | 451 | 41.6 g | 3.7 g | 30 g |
| Cheese, cottage, lowfat, 1% milkfat, with vegetables | 67 | 10.9 g | 3 g | 1 g |
| Cheese, mozzarella, low sodium | 280 | 27.5 g | 3.1 g | 17.1 g |
| Cheese, monterey, low fat | 313 | 28.2 g | 0.7 g | 21.6 g |
| Cheese, cottage, lowfat, 1% milkfat, no sodium added | 72 | 12.4 g | 2.7 g | 1 g |
| Cheese, pasteurized process, cheddar or American, low sodium | 376 | 22.2 g | 1.6 g | 31.2 g |
| Cheese, swiss, low sodium | 374 | 28.4 g | 3.4 g | 27.4 g |
| Cheese, swiss, low fat | 179 | 28.4 g | 3.4 g | 5.1 g |
| Cheese, muenster, low fat | 271 | 24.7 g | 3.5 g | 17.6 g |
| Cheese, mozzarella, nonfat | 141 | 31.7 g | 3.5 g | 0 g |
| Cheese, cottage, with vegetables | 95 | 10.9 g | 3 g | 4.2 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| KRAFT FREE Singles American Nonfat Pasteurized Process Cheese Product | 148 | 22.7 g | 11.7 g | 1 g |
| Cream cheese, fat free | 105 | 15.7 g | 7.7 g | 1 g |
| Yogurt, Greek, nonfat milk, plain | 59 | 10.3 g | 3.6 g | 0.37 g |
| Yogurt, Greek, NS as to type of milk, plain | 67 | 10.2 g | 3.6 g | 1.4 g |
| Yogurt, Greek, low fat milk, plain | 67 | 10.2 g | 3.6 g | 1.4 g |
| Cottage cheese, full fat, large or small curd | 105 | 11.6 g | 4.6 g | 4.2 g |
| Yogurt, Greek, plain, nonfat | 59 | 10.2 g | 3.6 g | 0.39 g |
| Cheese spread, American or Cheddar cheese base, reduced fat | 176 | 13.4 g | 10.7 g | 8.9 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in cheese?
100 g of cheese has 126 kcal. 1 serving (19 g): about 24 kcal.
Is cheese high in protein?
Cheese contains 21.1 g of protein per 100 g (42% of the 50 g Daily Value), or 4 g in 1 serving (19 g). About 67% of its calories come from protein. Compared with other dairy and egg products, that is above the median (median 9 g).
How many carbs are in cheese?
Cheese has 10.5 g of total carbohydrates per 100 g, including 0 g of fiber and 5.3 g of sugars.
How much fat is in cheese?
Cheese contains 0 g of fat per 100 g, of which 0 g is saturated (0% of the Daily Value).
What vitamins and minerals does cheese contain?
Per 100 g, the most notable amounts relative to the Daily Value are Vitamin B12 (77% DV), copper (62% DV), calcium (61% DV), Riboflavin (B2) (42% DV) and zinc (37% DV). The full list is in the vitamins and minerals table above.
How much sodium is in cheese?
100 g contains 1,316 mg of sodium, 57% of the 2,300 mg Daily Value.
Where does this nutrition data come from?
From USDA FoodData Central: SR Legacy, record dated April 1, 2019. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: SR Legacy, record 170863. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.