About

Cheese is a nutrient-dense food, serving as a primary source of fats and proteins for ketogenic and vegetarian diets. However, caloric density varies wildly between varieties - hard aged cheeses like Parmesan pack more calories per gram than soft cheeses like Mozzarella or Cottage Cheese.

This tool dives into the macronutrient profile of over 30 global cheese varieties. It tracks not just the standard macros (Protein, Fat, Carbs), but also monitors Sodium and Calcium levels, which are vital for heart and bone health. The unique "Burn It Off" feature translates the abstract calorie number into physical activity, showing exactly how many minutes of walking or running are required to metabolize the intake.

Formulas

Macros are calculated linearly based on input weight (W) relative to the standard 100g database values.

1. Nutrient Value:

N_total = ( W100 ) × N_100g

2. Burn Time (Walking @ 3mph):

T_walk = Calories4 min

3. Burn Time (Running @ 6mph):

T_run = Calories11.5 min

Reference Data

Cheese (100g)	Calories	Protein (g)	Fat (g)	Calcium (% DV)
Parmesan	431	38	29	110%
Cheddar	402	25	33	72%
Mozzarella	300	22	22	50%
Feta	264	14	21	49%
Brie	334	21	28	18%
Cottage Cheese	98	11	4	8%
Swiss	380	27	28	79%
Blue Cheese	353	21	29	53%

Frequently Asked Questions

Parmesan and Romano are top tier, offering nearly 38g of protein per 100g. Low-fat Cottage Cheese is also excellent for protein-to-calorie ratio.

Yes, most cheeses are very low in carbohydrates (often <1g per serving) and high in fat, making them a staple for Keto diets. Avoid processed cheese spreads which may contain added starches.

The activity estimates are based on an average adult weighing approx 155lbs (70kg). Heavier individuals burn calories faster; lighter individuals burn them slower.

Yes. Cheeses like Feta, Halloumi, and Blue Cheese are preserved in brine or heavily salted. A 100g serving can sometimes exceed 50% of your daily recommended sodium intake.