A 1-ounce serving of cheddar (about 28 g) provides roughly 115 calories, 7 g of protein, and 9 g of fat, per USDA FoodData Central. Softer cheeses like mozzarella are a bit lower. Cheese is nutrient-dense (calcium, protein) but calorie-dense, so a 1-ounce portion is the realistic serving. Pair with fruit or veg rather than piling on. Lower-fat versions (part-skim mozzarella, cottage cheese) give protein for fewer calories if you eat cheese often.
Key facts:
- 1 oz cheddar: ~115 kcal, ~7 g protein
- Soft cheeses a bit lower
- Calcium-rich but dense
- 1 oz is the serving