Cheese, cream, fat free: Nutrition Facts
Generic food Dairy and Eggs
Cheese, cream, fat free contains 105 kcal per 100 g. A typical serving of 1 tbsp (18 g) provides about 19 kcal.
Roughly 61% of its calories come from protein, with 30% from carbohydrates and 9% 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 42% of the Daily Value for phosphorus, 40% of the Daily Value for Vitamin B12 and 27% of the Daily Value for calcium.
The data comes from USDA FoodData Central: SR Legacy, where most core values were measured by laboratory analysis.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 105 kcal | |
| Total fat M | 1 g | 1% |
| Saturated fat C | 0.64 g | 3% |
| Cholesterol M | 12 mg | 4% |
| Sodium M | 702 mg | 31% |
| Total carbohydrates C | 7.7 g | 3% |
| Dietary fiber Z | 0 g | 0% |
| Total sugars M | 5.5 g | |
| Protein M | 15.7 g | 31% |
| Vitamin A C | 11 µg | 1% |
| Vitamin C M | 0 mg | 0% |
| Vitamin D Z | 0 µg | 0% |
| Vitamin E M | 0.02 mg | 0.1% |
| Vitamin K M | 0.2 µg | 0.2% |
| Thiamin (B1) M | 0.04 mg | 3% |
| Riboflavin (B2) M | 0.27 mg | 20% |
| Niacin (B3) M | 0.23 mg | 1% |
| Pantothenic acid (B5) M | 0.84 mg | 17% |
| Vitamin B6 M | 0.05 mg | 3% |
| Folate (B9) C | 35 µg | 9% |
| Vitamin B12 M | 0.95 µg | 40% |
| Choline I | 65.2 mg | 12% |
| Calcium M | 351 mg | 27% |
| Iron M | 0.19 mg | 1% |
| Magnesium M | 22 mg | 5% |
| Phosphorus M | 523 mg | 42% |
| Potassium M | 278 mg | 6% |
| Zinc M | 1.5 mg | 14% |
| Copper M | 0.036 mg | 4% |
| Manganese M | 0.017 mg | 0.7% |
| Selenium I | 4.9 µg | 9% |
% 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 61%
- Carbohydrates 30%
- Fat 9%
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
- Protein15.7 gabove the median for dairy and egg products (median 9 g)
- Sugars5.5 gabove the median for dairy and egg products (median 4.7 g)
- Fat1 gin the lowest quarter of dairy and egg products (median 8.3 g)
- Saturated fat0.64 gin the lowest quarter of dairy and egg products (median 3.3 g)
- Sodium702 mgin the top quarter of dairy and egg products (median 129 mg)
- Protein per 100 kcal14.9 gprotein density, useful for comparing foods with different calorie levels
- Water71.9 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 0.25 g |
|---|---|
| Polyunsaturated fat C | 0.057 g |
Sugars and starch (7)
| Starch M | 1.1 g |
|---|---|
| Sucrose M | 0.64 g |
| Glucose M | 0 g |
| Fructose M | 0 g |
| Lactose M | 4.8 g |
| Maltose M | 0 g |
| Galactose M | 0 g |
Amino acids (19)
| Tryptophan M | 0.18 g |
|---|---|
| Threonine M | 0.62 g |
| Isoleucine M | 0.86 g |
| Leucine M | 1.7 g |
| Lysine M | 1.5 g |
| Methionine M | 0.51 g |
| Cystine M | 0.11 g |
| Phenylalanine M | 0.77 g |
| Tyrosine M | 0.8 g |
| Valine M | 1 g |
| Arginine M | 0.62 g |
| Histidine M | 0.46 g |
| Alanine M | 0.49 g |
| Aspartic acid M | 1.4 g |
| Glutamic acid M | 3.5 g |
| Glycine M | 0.37 g |
| Proline M | 1.8 g |
| Serine M | 0.99 g |
| Hydroxyproline M | 0.03 g |
Individual fatty acids (30)
| EPA (omega-3, 20:5 n-3) M | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) M | 0 g |
| ALA (omega-3, 18:3 n-3) M | 0.006 g |
| Linoleic acid (omega-6, 18:2) M | 0.042 g |
| SFA 4:0 M | 0.056 g |
| SFA 6:0 M | 0.029 g |
| SFA 8:0 M | 0.041 g |
| SFA 10:0 M | 0.035 g |
| SFA 12:0 M | 0.025 g |
| SFA 14:0 M | 0.083 g |
| SFA 16:0 M | 0.24 g |
| SFA 18:0 M | 0.12 g |
| SFA 20:0 M | 0.001 g |
| MUFA 18:1 M | 0.23 g |
| PUFA 18:3 ? | 0.006 g |
| PUFA 20:4 M | 0.002 g |
| SFA 22:0 M | 0.002 g |
| MUFA 14:1 M | 0.006 g |
| MUFA 16:1 M | 0.011 g |
| PUFA 18:4 M | 0 g |
| MUFA 20:1 M | 0 g |
| MUFA 22:1 M | 0 g |
| PUFA 22:5 n-3 (DPA) M | 0.001 g |
| SFA 15:0 M | 0.009 g |
| SFA 17:0 M | 0.005 g |
| PUFA 20:2 n-6 c,c M | 0 g |
| PUFA 18:3 n-6 c,c,c M | 0 g |
| MUFA 17:1 M | 0 g |
| PUFA 20:3 M | 0 g |
| MUFA 15:1 M | 0 g |
Carotenoids (14)
| Beta-carotene M | 11 µg |
|---|---|
| Lycopene M | 0 µg |
| Lutein + zeaxanthin Z | 0 µg |
| Retinol I | 10 µg |
| Carotene, alpha M | 0 µg |
| Vitamin D (D2 + D3), International Units Z | 0 IU |
| Cryptoxanthin, beta M | 0 µg |
| Tocopherol, beta M | 0 mg |
| Tocopherol, gamma M | 0.01 mg |
| Tocopherol, delta M | 0 mg |
| Tocotrienol, alpha M | 0 mg |
| Tocotrienol, beta M | 0 mg |
| Tocotrienol, gamma M | 0 mg |
| Tocotrienol, delta M | 0 mg |
Other components (13)
| Water M | 71.9 g |
|---|---|
| Alcohol Z | 0 g |
| Caffeine Z | 0 mg |
| Ash M | 3.8 g |
| Theobromine Z | 0 mg |
| Energy C | 441 kJ |
| Vitamin A, IU C | 53 IU |
| Vitamin K (Menaquinone-4) M | 0.1 µg |
| Vitamin K (Dihydrophylloquinone) M | 0 µg |
| Folic acid Z | 0 µg |
| Folate, food M | 35 µg |
| Vitamin E, added Z | 0 mg |
| Vitamin B-12, added Z | 0 µg |
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 |
|---|---|---|---|---|
| Cream cheese, fat free | 105 | 15.7 g | 7.7 g | 1 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 |
| Yogurt, Greek, plain, lowfat | 73 | 10 g | 3.9 g | 1.9 g |
| Yogurt, Greek, nonfat milk, plain | 59 | 10.3 g | 3.6 g | 0.37 g |
| Yogurt, Greek, plain, nonfat | 59 | 10.2 g | 3.6 g | 0.39 g |
| Yogurt, Greek, NS as to type of milk, flavors other than fruit | 81 | 9.1 g | 8.2 g | 1.3 g |
| Yogurt, Greek, low fat milk, flavors other than fruit | 81 | 9.1 g | 8.2 g | 1.3 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 105 kcal. 1 tbsp (18 g): about 19 kcal.
Is cheese high in protein?
Cheese contains 15.7 g of protein per 100 g (31% of the 50 g Daily Value), or 2.8 g in 1 tbsp (18 g). About 61% 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 7.7 g of total carbohydrates per 100 g, including 0 g of fiber and 5.5 g of sugars.
How much fat is in cheese?
Cheese contains 1 g of fat per 100 g, of which 0.64 g is saturated (3% of the Daily Value).
What vitamins and minerals does cheese contain?
Per 100 g, the most notable amounts relative to the Daily Value are phosphorus (42% DV), Vitamin B12 (40% DV), calcium (27% DV), Riboflavin (B2) (20% DV) and Pantothenic acid (B5) (17% DV). The full list is in the vitamins and minerals table above.
How much sodium is in cheese?
100 g contains 702 mg of sodium, 31% 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 172207. 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.