The calorie content of cheese depends heavily on the specific variety, as different production methods and aging processes result in varied nutritional profiles. Cheese is a concentrated food source, meaning small portions contain significant energy derived mostly from fat and protein. Because the size of a “slice” is not uniformly regulated, the thickness and cut cause the total calorie count to fluctuate considerably.
Calorie Differences by Cheese Type
The primary factor driving calorie variation is the fat content, which is concentrated during the cheese-making process. Fat provides nine calories per gram, making it the greatest contributor to the total caloric value of most hard and semi-hard varieties. Consequently, cheeses with lower moisture and higher fat generally contain more calories per standard serving.
A one-ounce (28-gram) serving of a high-fat, aged cheese like sharp cheddar typically contains around 114 to 115 calories, with Swiss cheese being comparable at approximately 108 to 111 calories. Provolone and Parmesan also fall into this higher range, with Parmesan often exceeding 120 calories due to its low moisture and concentrated nutrient profile. These varieties derive a significant portion of their energy, sometimes over 70%, from fat.
Lower-calorie options generally have a higher moisture content or are made with part-skim milk. For instance, a standard one-ounce portion of feta cheese contains about 75 calories, while whole-milk mozzarella is around 85 calories. Using part-skim milk to produce mozzarella can lower the calorie count further, sometimes down to 72 calories per ounce. Processed American cheese slices, which often contain emulsifiers and added ingredients, typically range from 94 to 105 calories per ounce, placing them between the high-fat and low-fat natural cheeses.
Standard Serving Size and Macronutrient Context
Nutrition labels standardize the serving size for cheese at one ounce, which is equivalent to 28 grams. For many semi-hard cheeses, this one-ounce portion is roughly the size of a small matchbox or two standard dice-sized cubes. Defining a serving by weight is necessary because the term “slice” is inconsistent, as a thick slice of Swiss will weigh substantially more and contain more calories than a thin slice of the same cheese.
The calories in this standard serving are primarily supplied by two macronutrients: fat and protein. For example, a one-ounce serving of cheddar cheese contains approximately 9.4 grams of total fat and 7.0 grams of protein. Since fat is the most energy-dense macronutrient, its quantity dictates the final calorie count more than the protein content does. The protein content is also concentrated, typically ranging from 6 to 8 grams per ounce across most hard and semi-hard varieties. This high protein density means cheese provides significant nutritional value beyond its caloric contribution.