Your Calorie and Nutritional Guide To Protein – Cheese

There are hundreds of types of cheese produced from various countries. Cheese is classed as an ancient food that predates recorded history. Cheese has long been classed as a “high calorie and therefore forbidden” food. However the reality is when it comes to healthy eating, nothing is off the menu!!

In this blog we have included the most popular varieties of cheese with their nutritional information. However, many of our supermarkets do market their own versions, so please check for specifics, we have used the generic brands.

Baby Bel

	Size/Weight	Calories g	Fat g	Sat Fat g	Carbs g	Sugar g	Fibre g	Protein g	Salt g
Cheddar	20 g	73	6.1	4.2	0	0	–	4.6	0.36
Goats	20 g	63	5.2	3.5	0	0	–	4.2	0.32
Gouda	20 g	68	5.6	3.8	0	0	–	4.4	0.32
Light	20 g	41	2.4	1.6	0	0	–	5	0.36
Organic	20 g	58	4.6	3.1	0	0	–	4.3	0.36
Original	20 g	58	4.6	3.1	0	0	–	4.4	0.34

Brie

Size/Weight	Calories g	Fat g	Sat Fat g	Carbs g	Sugar g	Fibre g	Protein g	Salt g
40 g	137	11.6	7.3	0	0	0	8.1	0.56

Caerphilly

Size/Weight	Calories g	Fat g	Sat Fat g	Carbs g	Sugar g	Fibre g	Protein g	Salt g
40 g	153	12.8	8.4	0.2	0.2	0	9.6	0.64

Camembert

Size/Weight	Calories g	Fat g	Sat Fat g	Carbs g	Sugar g	Fibre g	Protein g	Salt g
40 g	116	9.1	5.7	0	0	0	8.6	0.6

Cheddar

	Size/Weight	Calories g	Fat g	Sat Fat g	Carbs g	Sugar g	Fibre g	Protein g	Salt g
Extra Mature	40 g	166	14	8.7	0	0	0	10.2	0.72
Mature	40 g	166	14	8.7	0	0	0	10.2	0.72
Mild	40 g	166	14	8.7	0	0	0	10.2	0.72
Reduced fat	40 g	126	8.8	5.5	0.3	0	0	11.2	0.72

Cheshire

Size/Weight	Calories g	Fat g	Sat Fat g	Carbs g	Sugar g	Fibre g	Protein g	Salt g
40 g	152	12.7	8.5	0	0	0	9.4	0.49

Cottage Cheese

	Size/Weight	Calories g	Fat g	Sat Fat g	Carbs g	Sugar g	Fibre g	Protein g	Salt g
Chive	60 g	62	3.6	2.6	1.3	1.3	0	6.2	0.48
Fat Free	60 g	37	0.2	0.2	2.8	2.8	0	6.1	0.24
Fat Free Chive	60 g	38	0.2	0.1	2.3	1.7	0	6.5	0.48
Fat Free Pineapple	60 g	43	0.3	0.1	5.1	4.7	0	5	0.27
Plain	60 g	62	3.6	1.9	1.9	1.9	0	5.6	0.38

Cream Cheese

	Size/Weight	Calories g	Fat g	Sat Fat g	Carbs g	Sugar g	Fibre g	Protein g	Salt g
Full Fat	60 g	151	14.6	9.6	1.8	1.8	0	3.2	0.39
Low Fat	60 g	59	2.2	1.4	3	3	0	7.1	0.39
Medium Fat	60 g	92	6.7	4.4	2.1	2.1	0	5.9	0.41

Dairylea

	Size/Weight	Calories g	Fat g	Sat Fat g	Carbs g	Sugar g	Fibre g	Protein g	Salt g
Slices Light	25 g	44	1.9	1.3	2	1.5	0.4	4	0.39
Slices Original	25 g	56	3.5	2.2	2.1	1.6	0.6	3.8	0.36
Spread Cheesy Bacon	25 g	54	3.5	2.3	1.6	1.5	0.6	3	0.39
Spread Cheesy Cheddar	25 g	68	5.2	3.5	1.3	1.3	0	3.2	0.41
Spread Light	25 g	39	1.7	1.1	1.8	1.8	0	3.8	0.38
Spread Mighty Mature	25 g	71	5.2	3.4	1.9	1.9	0	4	0.38
Spread Original	25 g	50	3.5	2.3	1.2	1.2	0.6	3	0.38
Spread Springy Onion	25 g	55	4	2.6	1.4	1.3	0	3	0.46
Triangles Light	15.63 g	26	1.4	0.9	1	1	0.1	1.2	0.23
Triangles Original	15.63 g	32	2.3	1.5	0.7	0.7	0.2	1.9	0.23

Danish Blue

Size/Weight	Calories g	Fat g	Sat Fat g	Carbs g	Sugar g	Fibre g	Protein g	Salt g
40 g	137	11.6	7.6	0	0	0	8.2	1.22

Dolcelatte

Size/Weight	Calories g	Fat g	Sat Fat g	Carbs g	Sugar g	Fibre g	Protein g	Salt g
40 g	140	12.4	8.8	0.7	0.2	0	6.8	0.8

Double Gloucester

Size/Weight	Calories g	Fat g	Sat Fat g	Carbs g	Sugar g	Fibre g	Protein g	Salt g
40 g	165	14	8.8	0	0	0	9.8	0.67

Edam

Size/Weight	Calories g	Fat g	Sat Fat g	Carbs g	Sugar g	Fibre g	Protein g	Salt g
40 g	136	10.4	6.3	0	0	0	10.7	1

Emmental

Size/Weight	Calories g	Fat g	Sat Fat g	Carbs g	Sugar g	Fibre g	Protein g	Salt g
40 g	160	12.4	8.2	0	0	0	12.1	0.19

Feta

Size/Weight	Calories g	Fat g	Sat Fat g	Carbs g	Sugar g	Fibre g	Protein g	Salt g
40 g	100	8.1	5.5	0.6	0.6	0	6.2	1

Fromage Frais

	Size/Weight	Calories g	Fat g	Sat Fat g	Carbs g	Sugar g	Fibre g	Protein g	Salt g
Protein	60 g	32	0	0	2.8	2	0	5.3	0.06
Very Low Fat	60 g	29	0.1	0.1	2.8	2.6	0	4.6	0.05

Goats Cheese

Size/Weight	Calories g	Fat g	Sat Fat g	Carbs g	Sugar g	Fibre g	Protein g	Salt g
40 g	128	10.3	7.2	0.4	0.4	0	8.4	0.5

Gorgonzola

Size/Weight	Calories g	Fat g	Sat Fat g	Carbs g	Sugar g	Fibre g	Protein g	Salt g
40 g	130	10.8	7.8	0.4	0	0.2	7.8	0.72

Gouda

Size/Weight	Calories g	Fat g	Sat Fat g	Carbs g	Sugar g	Fibre g	Protein g	Salt g
40 g	151	12.2	8.3	0	0	0	8.1	0.92

Gruyere

Size/Weight	Calories g	Fat g	Sat Fat g	Carbs g	Sugar g	Fibre g	Protein g	Salt g
40 g	164	13.3	8.3	0	0	0	10.9	0.67

Halloumi

Size/Weight	Calories g	Fat g	Sat Fat g	Carbs g	Sugar g	Fibre g	Protein g	Salt g
40 g	125	9.4	6.6	0.7	0.7	0	9.6	1.2

Lancashire

Size/Weight	Calories g	Fat g	Sat Fat g	Carbs g	Sugar g	Fibre g	Protein g	Salt g
40 g	153	12.7	8.4	0	0	0	9.6	0.58

Laughing Cow

	Size/Weight	Calories g	Fat g	Sat Fat g	Carbs g	Sugar g	Fibre g	Protein g	Salt g
Blue Cheese Triangles	each (17.5 g)	42	3.3	2.2	0.9	0.9	0	2.1	0.37
Blue Cheese Light Triangles	each (16 g)	25	1.4	0.9	0.9	0.9	0	2.1	0.26
Emmental Triangles	each (17.5 g)	34	2.6	1.7	0.6	0.6	0	2.1	0.38
Extra Light Low Fat Triangles	each (17.5 g)	20	0.4	0.2	1.2	1.2	0	3	0.34
Light Triangles	each (17.5 g)	25	1.2	0.8	1.1	1.1	0	2.6	0.26
Light Emmental Triangles	each (16 g)	24	1.4	1	0.7	0.7	0	2.1	0.37
Lightest Triangles	each (16.7 g)	19	0.3	0.2	1.8	1	0	2.2	0.26
Original Triangles	each (16.7 g)	38	2.9	1.9	1	1	0	1.9	0.8
Plant Based Triangles	each (16 g)	34	3.1	2.4	0.9	0.1	0.2	0.3	0.15

Mascarpone

Size/Weight	Calories g	Fat g	Sat Fat g	Carbs g	Sugar g	Fibre g	Protein g	Salt g
40 g	174	17.8	11.8	1.7	1.7	0	1.8	0.07

Mozzarella

Size/Weight	Calories g	Fat g	Sat Fat g	Carbs g	Sugar g	Fibre g	Protein g	Salt g
40 g	103	8.1	5.5	0	0	0	7.4	0.4

Parmesan

Size/Weight	Calories g	Fat g	Sat Fat g	Carbs g	Sugar g	Fibre g	Protein g	Salt g
40 g	166	11.8	7.68	0.36	0.36	0	14.48	0.66

Parmigiano Reggiano

Size/Weight	Calories g	Fat g	Sat Fat g	Carbs g	Sugar g	Fibre g	Protein g	Salt g
40 g	160	11.9	7.8	0	0	0	13	0.65

Philadelphia

	Size/Weight	Calories g	Fat g	Sat Fat g	Carbs g	Sugar g	Fibre g	Protein g	Salt g
Chives	60 g	87	6	4.2	3.1	3.1	0.4	4.4	0.6
Garlic & Herb	60 g	85	6	4	3.2	3.2	0.2	4.3	0.55
Lactose Free	60 g	101	8.4	5.6	2.2	2.2	0.2	4.1	0.51
Light	60 g	88	6.6	4.3	3.1	3.1	0.2	4.4	0.42
Lightest	60 g	52	1.5	1	2.9	2.9	0.2	6.6	0.51
Lightest Herbs	60 g	52	1.5	1	3	3	0.4	6.6	0.67
Original	60 g	134	12.6	8.4	2.6	2.6	0.1	3.2	0.45
Plant Based Almond & Oat	60 g	128	12.6	10.2	1.4	0.7	0.9	1.7	0.46
Salmon	60 g	85	6	3.9	2.9	2.9	0.2	4.5	0.78
Sweet Chilli	60 g	86	5.8	3.9	4.4	4.3	0.2	4.1	0.41

Primula

	Size/Weight	Calories g	Fat g	Sat Fat g	Carbs g	Sugar g	Fibre g	Protein g	Salt g
Cheese’n’ Chive	25 g	57	4	2.5	2.4	0.6	–	2.8	0.73
Cheese ‘n’ Ham	25 g	51	3.6	2.3	1.8	1	–	3	0.68
Cheese ‘n’ Jalapenos	25 g	54	3.6	2.4	1.8	0.6	–	3.5	0.62
Cheese ‘n’ Prawns	25 g	51	3.4	2.1	1.9	0.5	–	3.2	0.7
Cheese ‘n’ Sriracha	25 g	52	3.4	2.2	2.4	1.1	–	2.8	0.45
Light	25 g	42	1.9	1.2	2.5	0.7	–	3.5	0.47
Light Cheese ‘n’ Onion	25 g	38	1.9	1.2	1.8	1	–	3.4	0.45
Original	25 g	52	3.6	2.2	2.1	0.9	–	3	0.68
Perfectly Plant	25 g	60	5.9	4.9	1	0	–	0.7	0.25
Squeezy Burger Cheese	25 g	54	3.6	2.3	2.4	1.2	–	2.9	0.57

Quark

Size/Weight	Calories g	Fat g	Sat Fat g	Carbs g	Sugar g	Fibre g	Protein g	Salt g
40 g	25	0.2	0.1	1.5	1.5	–	4.6	0.04

Red Leicester

Size/Weight	Calories g	Fat g	Sat Fat g	Carbs g	Sugar g	Fibre g	Protein g	Salt g
40 g	161	13.4	8.4	0	0	0	10	0.66

Ricotta

Size/Weight	Calories g	Fat g	Sat Fat g	Carbs g	Sugar g	Fibre g	Protein g	Salt g
40 g	58	4.4	2.8	0.8	0.8	0	3.8	0.1

Roquefort

Size/Weight	Calories g	Fat g	Sat Fat g	Carbs g	Sugar g	Fibre g	Protein g	Salt g
40 g	150	13.2	8.3	0	0	0	7.9	1.67

Seriously Strong

	Size/Weight	Calories g	Fat g	Sat Fat g	Carbs g	Sugar g	Fibre g	Protein g	Salt g
Extra Mature	40 g	166	14	8.8	0	0	–	10	0.72
Mature	40 g	166	14	8.7	0	0	–	10.2	0.72
Mature Lighter	40 g	124	9	5.4	0	0	–	10.9	0.72
Vintage	40 g	166	14	8.8	0	0	–	10	0.72
Spread Caramalised Onion	40 g	101	8	5.2	1.6	0.8	–	5.6	0.8
Spread Chilli	40 g	99	8	5.2	1.6	0.8	–	5.2	0.68
Spread Lighter	40 g	86	5.6	3.6	2.8	2.4	–	6	0.84
Spread Original	40 g	101	8	5.6	1.6	0.8	–	4.6	0.76
Spread Smokey	40 g	101	8	5.6	1.6	0.8	–	5.6	0.76
Spread Vintage	40 g	98	8	5.6	1.2	0.8	–	5.2	0.76

Stilton

Size/Weight	Calories g	Fat g	Sat Fat g	Carbs g	Sugar g	Fibre g	Protein g	Salt g
40 g	164	14	9.2	0	0	0	9.5	0.79

Vegan – Violife

	Size/Weight	Calories g	Fat g	Sat Fat g	Carbs g	Sugar g	Fibre g	Protein g	Salt g
Cheddarton block	40 g	136	12	10.8	6.4	0.6	–	0.1	1
Creamy Original Flavour	60 g	143	13.8	12.6	4.8	0	–	0	0.72
Creamy with Garlic & Herbs	60 g	139	13.8	12.6	3.3	0.1	–	0.1	0.72
Crumbly Blue Vegan Cheese	40 g	121	10.4	9.6	6	0	–	0.88	0.93
Greek White Block	40 g	123	11.6	10.4	4.4	0	–	0	0.67
Le Rond Camembert Flavour Block	40 g	129	12.4	11.2	4.4	0	–	0	0.68
Mature Cheddar Flavour Block	40 g	121	9.6	8.8	8	0.1	–	0.5	0.88
Mature Cheddar Flavour Grated	40 g	122	9.6	8.8	8.4	0	–	0.2	0.92
Mature Cheddar Flavour Slices	20 g	57	4.5	4.2	4	0	–	0	0.46
Mediterranean Style Block	40 g	104	6	5.6	12	0.1	–	0.5	1.33
Mild Cheddar Flavour Slices	15 g	38	3	2.7	2.7	0	–	0	0.3
Mozzarella Flavour Block	40 g	108	8.4	7.6	8.4	0	–	0	0.67
Mozzarella Flavour Grated	40 g	119	9.6	8.8	8.4	0	–	0	0.67
Mozzarella Flavour Slices	13 g	43	3.4	3.1	3	0	–	0	0.9
Original Flavour Block	40 g	108	8.4	7.6	8.4	0	–	0	0.93
Original Flavour Grated	40 g	119	9.6	8.8	8.4	0	–	0	0.88
Original Flavour Slices	20 g	57	4.6	4.2	4	0	–	0	0.5
Smoky Cheddar Flavour Slices	25 g	76	6	5.5	5	0	–	0.3	0.55

Wensleydale

Size/Weight	Calories g	Fat g	Sat Fat g	Carbs g	Sugar g	Fibre g	Protein g	Salt g
40 g	152	12.7	7.9	0	0	0	9.5	0.44

So there you go your complete guide to calories for your cheese, now you have the knowledge to help you make healthier choices. It may be you discover a new variety that better suits your needs, it may be less quantity of a stronger version, or try grating or crumbling, personally I use a potato peeler and have shavings!!

One of our favourite expressions is ; you can’t make the best choices if you don’t know what your choices are!! Now you have the information to make the best choices for you!

If you have missed our previous calorie guide blogs here are the links Your Calorie Guide to Fruit and Your Calorie Guide to Vegetables….