Calories per serving
| Serving | Kcal | P | F | C |
|---|---|---|---|---|
| Tablespoon, grated, 7 g | 25 | 1.6 | 2.1 | 0.0 |
| Sandwich slice, 15 g | 55 | 3.5 | 4.4 | 0.0 |
| 30 g serving | 109 | 7.0 | 8.9 | 0.1 |
| 100 g | 364 | 23.2 | 29.5 | 0.3 |
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FoodMate Score of the food
This is a score for the food on its own, by its composition per 100 g, using the same formula the app applies to a meal. On a plate with other foods the result will differ: buckwheat with vegetables scores higher than buckwheat alone.
How it changes with different cooking methods
| Version | Serving |
|---|---|
| Russian cheese 50% | 109 kcal |
| Gouda | 107 kcal |
| Dutch 45% | 106 kcal |
| Maasdam | 105 kcal |
| Light cheese 17% | 81 kcal |
| Sandwich: 30 g bread, 5 g butter, 20 g cheese | 184 kcal |
Micronutrients
Values for a standard serving, as a percentage of the daily value for an adult.
| Nutrient | Per serving | % DV |
|---|---|---|
| Calcium | 300 mg | 30% |
| Phosphorus | 162 mg | 23% |
| Vitamin B12 | 0.4 mcg | 13% |
| Vitamin A | 78 mcg | 9% |
| Zinc | 1 mg | 8% |
How many calories are in cheese
Hard cheese is a dense and fatty food: 100 g of Russian-style cheese has about 364 kcal, 23 g of protein and 30 g of fat, with almost no carbs. The number on the pack depends on the fat in dry matter: 45-50% means the usual 350-370 kcal. A sandwich slice weighs 12-20 g, 15 g on average, and gives 55 kcal, a 30 g serving 109 kcal. A tablespoon of grated cheese weighs about 7 g, that is 25 kcal.
Gouda, Dutch, Maasdam and light cheeses
Most common hard and semi-hard cheeses fall within 350-365 kcal per 100 g: Gouda, Dutch, Maasdam, Edam differ by at most 15 kcal. Only reduced-fat cheeses of 15-20% are noticeably lighter, about 250-280 kcal, and they even have more protein. Parmesan, on the contrary, is denser and higher in calories, about 390 kcal, while mozzarella and brynza are lighter, 250-280 kcal.
Cheese sandwich
A classic sandwich of a 30 g slice of white bread, a thin 5 g layer of butter and 20 g of cheese comes to about 184 kcal: bread 74, butter 37, cheese 73. Without butter it is 147 kcal. A hot sandwich with cheese and ham usually reaches 250-300 kcal. What adds the most is not the cheese but the habit of cutting thick slices: a half-centimeter slice already weighs 30-40 g.
Cheese for weight loss
Cheese is filling and rich in protein and calcium: a 30 g serving covers almost a third of the daily calcium and gives 7 g of protein. But 70% of its calories come from fat, mostly saturated, so cheese is better measured than eaten by the chunk. Thin slices cut with a cheese slicer or grated cheese in a salad work well: the same taste with a portion two to three times smaller.
How to count your serving
Weigh the cheese and multiply by 3.64, or log a thin slice as 55 kcal. If the cheese is in a sandwich, pizza or casserole, take a photo in MyFoodMate AI: the app counts the calories of the whole dish.