Calories in Cheese, oaxaca, solid
Generic food Dairy and Eggs
Cheese, oaxaca, solid contains 298 kcal per 100 g. A typical serving of reference amount, racc (30 g) provides about 89 kcal.
Roughly 67% of its calories come from fat, with 30% from protein and 3% from carbohydrates (estimated with general energy factors).
That is more 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 41% of the Daily Value for calcium, 32% of the Daily Value for zinc and 30% of the Daily Value for iodine.
The data comes from USDA FoodData Central: Foundation Foods.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 298 kcal | |
| Total fat M | 22.1 g | 28% |
| Saturated fat M | 12.7 g | 64% |
| Cholesterol M | 65.5 mg | 22% |
| Sodium M | 734 mg | 32% |
| Total carbohydrates C | 2.4 g | 0.9% |
| Dietary fiber | not reported | |
| Total sugars | not reported | |
| Protein C | 22.1 g | 44% |
| Vitamin D C | 0 µg | 0% |
| Calcium M | 532 mg | 41% |
| Iron M | 0 mg | 0% |
| Magnesium M | 21.6 mg | 5% |
| Phosphorus M | 380 mg | 30% |
| Potassium M | 80.7 mg | 2% |
| Zinc M | 3.5 mg | 32% |
| Copper M | 0 mg | 0% |
| Manganese M | 0.021 mg | 0.9% |
| Iodine M | 45.7 µg | 30% |
% 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 30%
- Carbohydrates 3%
- Fat 67%
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
- Protein22.1 gin the top quarter of dairy and egg products (median 9 g)
- Fat22.1 gabove the median for dairy and egg products (median 8.3 g)
- Saturated fat12.7 gabove the median for dairy and egg products (median 3.3 g)
- Sodium734 mgin the top quarter of dairy and egg products (median 129 mg)
- Protein per 100 kcal7.4 gprotein density, useful for comparing foods with different calorie levels
- Water49.8 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (1)
| Monounsaturated fat M | 4.7 g |
|---|
Individual fatty acids (5)
| Linoleic acid (omega-6, 18:2) M | 0.59 g |
|---|---|
| SFA 12:0 M | 0.63 g |
| SFA 14:0 M | 1.9 g |
| SFA 16:0 M | 6.3 g |
| SFA 18:0 M | 2 g |
Carotenoids (4)
| Retinol M | 135 µg |
|---|---|
| Vitamin D (D2 + D3), International Units C | 0 IU |
| Vitamin D2 (ergocalciferol) M | 0 µg |
| Vitamin D3 (cholecalciferol) M | 0 µg |
Other components (3)
| Water M | 49.8 g |
|---|---|
| Nitrogen M | 3.5 g |
| Ash M | 3.6 g |
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 |
|---|---|---|---|---|
| Queso Asadero | 297 | 22.1 g | 2.4 g | 22.1 g |
| Cheese food, pasteurized process, swiss | 323 | 21.9 g | 4.5 g | 24.1 g |
| Queso Fresco | 298 | 18.9 g | 3 g | 23.4 g |
| Puerto Rican white cheese | 298 | 18.9 g | 3 g | 23.4 g |
| Cheese food, cold pack, American | 331 | 19.7 g | 8.3 g | 24.5 g |
| Queso cotija | 351 | 23.8 g | 2.7 g | 27.2 g |
| Egg, Benedict | 288 | 13.8 g | 8.5 g | 22.1 g |
| Cheese food, pasteurized process, American, vitamin D fortified | 330 | 16.9 g | 8.6 g | 25.6 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 298 kcal. Reference amount, racc (30 g): about 89 kcal.
Is cheese high in protein?
Cheese contains 22.1 g of protein per 100 g (44% of the 50 g Daily Value), or 6.6 g in reference amount, racc (30 g). About 30% of its calories come from protein. Compared with other dairy and egg products, that is among the highest quarter (median 9 g).
How many carbs are in cheese?
Cheese has 2.4 g of total carbohydrates per 100 g.
How much fat is in cheese?
Cheese contains 22.1 g of fat per 100 g, of which 12.7 g is saturated (64% of the Daily Value).
What vitamins and minerals does cheese contain?
Per 100 g, the most notable amounts relative to the Daily Value are calcium (41% DV), zinc (32% DV), iodine (30% DV) and phosphorus (30% DV). The full list is in the vitamins and minerals table above.
How much sodium is in cheese?
100 g contains 734 mg of sodium, 32% of the 2,300 mg Daily Value.
Where does this nutrition data come from?
From USDA FoodData Central: Foundation Foods, record dated October 26, 2023. 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: Foundation Foods, record 2647441. License: CC0 1.0 (U.S. public domain). Source record dated October 26, 2023. Imported November 6, 2026.
Last updated: . Data quality score: 90/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.