Cheese, cheddar, nonfat or fat free: Nutrition Facts
Generic food Dairy and Eggs
Cheese, cheddar, nonfat or fat free contains 157 kcal per 100 g. A 1 serving (28 g) provides about 44 kcal.
Roughly 82% of its calories come from protein, with 18% 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 69% of the Daily Value for calcium, 39% of the Daily Value for phosphorus and 26% of the Daily Value for selenium.
The data comes from USDA FoodData Central: SR Legacy.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 157 kcal | |
| Total fat ? | 0 g | 0% |
| Saturated fat ? | 0 g | 0% |
| Trans fat ? | 0 g | |
| Cholesterol ? | 18 mg | 6% |
| Sodium ? | 1,000 mg | 43% |
| Total carbohydrates ? | 7.1 g | 3% |
| Dietary fiber ? | 0 g | 0% |
| Total sugars ? | 0 g | |
| Protein ? | 32.1 g | 64% |
| Vitamin A C | 60 µg | 7% |
| Vitamin C ? | 0 mg | 0% |
| Vitamin D I | 0.1 µg | 0.5% |
| Vitamin E I | 0.06 mg | 0.4% |
| Vitamin K I | 0.6 µg | 0.5% |
| Thiamin (B1) I | 0.012 mg | 1% |
| Riboflavin (B2) I | 0.22 mg | 17% |
| Niacin (B3) I | 0.051 mg | 0.3% |
| Vitamin B6 I | 0.045 mg | 3% |
| Folate (B9) C | 11 µg | 3% |
| Vitamin B12 I | 0.49 µg | 20% |
| Choline I | 15.4 mg | 3% |
| Calcium ? | 893 mg | 69% |
| Iron ? | 0 mg | 0% |
| Magnesium I | 16 mg | 4% |
| Phosphorus I | 484 mg | 39% |
| Potassium I | 66 mg | 1% |
| Zinc I | 1.8 mg | 17% |
| Copper I | 0.021 mg | 2% |
| Selenium I | 14.5 µg | 26% |
% 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 82%
- Carbohydrates 18%
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
- Protein32.1 gin the top quarter of dairy and egg products (median 9 g)
- Sugars0 gin the lowest quarter of 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)
- Sodium1,000 mgin the top quarter of dairy and egg products (median 129 mg)
- Protein per 100 kcal20.5 gprotein density, useful for comparing foods with different calorie levels
- Water57 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat I | 0 g |
|---|---|
| Polyunsaturated fat I | 0 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) I | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) I | 0 g |
| Linoleic acid (omega-6, 18:2) I | 0 g |
| SFA 4:0 I | 0 g |
| SFA 6:0 I | 0 g |
| SFA 8:0 I | 0 g |
| SFA 10:0 I | 0 g |
| SFA 12:0 I | 0 g |
| SFA 14:0 I | 0 g |
| SFA 16:0 I | 0 g |
| SFA 18:0 I | 0 g |
| MUFA 18:1 I | 0 g |
| PUFA 18:3 I | 0 g |
| PUFA 20:4 I | 0 g |
| MUFA 16:1 I | 0 g |
| PUFA 18:4 I | 0 g |
| MUFA 20:1 I | 0 g |
| MUFA 22:1 I | 0 g |
| PUFA 22:5 n-3 (DPA) I | 0 g |
Carotenoids (7)
| Beta-carotene I | 4 µg |
|---|---|
| Lycopene I | 0 µg |
| Lutein + zeaxanthin I | 0 µg |
| Retinol I | 60 µg |
| Carotene, alpha I | 0 µg |
| Vitamin D (D2 + D3), International Units C | 5 IU |
| Cryptoxanthin, beta I | 0 µg |
Other components (11)
| Water C | 57 g |
|---|---|
| Alcohol I | 0 g |
| Caffeine I | 0 mg |
| Ash I | 3.6 g |
| Theobromine I | 0 mg |
| Energy C | 657 kJ |
| Vitamin A, IU C | 207 IU |
| Folic acid I | 0 µg |
| Folate, food I | 11 µg |
| Vitamin E, added I | 0 mg |
| Vitamin B-12, added I | 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 | 157 kcal |
| Protein | 32.1 g |
| Carbohydrates | 7.1 g |
| Fat | 0 g |
| Fiber | 0 g |
| Sugars | 0 g |
| Sodium | 1,000 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 |
| KRAFT VELVEETA LIGHT Reduced Fat Pasteurized Process Cheese Product | 222 | 19.6 g | 11.8 g | 10.6 g |
| KRAFT CHEEZ WHIZ LIGHT Pasteurized Process Cheese Product | 215 | 16.3 g | 16.2 g | 9.5 g |
| Cottage cheese, full fat, large or small curd | 105 | 11.6 g | 4.6 g | 4.2 g |
| Parmesan cheese topping, fat free | 370 | 40 g | 40 g | 5 g |
| Cheese spread, American or Cheddar cheese base, reduced fat | 176 | 13.4 g | 10.7 g | 8.9 g |
| Eggs, Grade A, Large, egg white | 55 | 10.7 g | 2.4 g | 0 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 157 kcal. 1 serving (28 g): about 44 kcal.
Is cheese high in protein?
Cheese contains 32.1 g of protein per 100 g (64% of the 50 g Daily Value), or 9 g in 1 serving (28 g). About 82% 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 7.1 g of total carbohydrates per 100 g, including 0 g of fiber and 0 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 calcium (69% DV), phosphorus (39% DV), selenium (26% DV), Vitamin B12 (20% DV) and Riboflavin (B2) (17% DV). The full list is in the vitamins and minerals table above.
How much sodium is in cheese?
100 g contains 1,000 mg of sodium, 43% 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 171295. 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.