Nutritional Values of Cheese

Overview

Like most dairy products, cheese is a rich source of calcium. A 1 oz. serving of most cheese, including cheddar, mozzarella and feta, provides close to 20 percent of the recommended daily intake of calcium.

Vitamins and Minerals

One ounce of most cheese also provides over 10 percent of the recommended daily intake of phosphorus, Vitamin B2 and Vitamin B12.

Calories, Protein and Fat

Hard cheese like cheddar, colby and Monterey Jack supply approximately 114 calories, 7 grams of protein, 9.4 grams of fat and 30 grams of cholesterol per ounce.

Carbohydrates

One ounce of most cheese provides less than 1 gram of carbohydrate and no fiber.

Sodium

While many cheeses, such as goat, cheddar and mozzarella, contain less than 200 milligrams of sodium per ounce, some types contain significantly higher amounts. One ounce of blue cheese contains 396 milligrams and 1 oz. of parmesan contains 528 milligrams. The recommended daily intake of sodium is 2400 milligrams.

Low-Calorie Choice

Part-skim mozzarella cheese provides the same amount of protein (7 grams) as many other cheeses, with less calories (72) and fat (4.5 grams) per ounce.