Cheese illustration

Cheese

Hard Cheese

The Verdict

Cheese is a very calorie-dense food driven primarily by its fat content (33.1g per 100g, of which 21.1g is saturated). At 403 kcal per 100g, portion control is critical for those managing caloric intake.

The Lab Report

Per 100g, Cheese delivers 25.0g protein, 33.1g fat (21.1g saturated), and 1.3g carbohydrates with 0g dietary fibre. Of the carbohydrates, 0.5g are sugars. Sodium is high at 621mg per 100g, which may contribute to water retention and elevated blood pressure. Notable micronutrients include Calcium (721mg), Vitamin A (265µg).

The Safety Protocol

High sodium content (621mg/100g) requires attention for individuals managing hypertension or fluid retention. Tracking Tip: Values for Cheddar cheese. Mozzarella = 280 kcal, Parmesan = 431 kcal.

For informational purposes only — not medical advice. Always consult your doctor.

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Protocol Ratings

Acid Reflux AMBER

Acid Reflux Protocol

Cheese is high in fat (particularly saturated fat), which delays gastric emptying. Mild, low-fat varieties like mozzarella are better tolerated than aged, high-fat cheeses.

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Low Sugar GREEN

Low Sugar Protocol

Most hard cheeses contain less than 1g sugar per 100g. Cheese is effectively sugar-free and compatible with low-sugar diets.

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Lose Weight AMBER

Lose Weight Protocol

Cheese provides 350-400 kcal/100g, but its high protein and fat content promote strong satiety. Studies show dairy consumption is associated with neutral or modest weight loss outcomes. Portion awareness is key — a 30g serving of cheddar adds ~120 kcal. Choose stronger-flavoured varieties where less is needed.

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Balance AMBER

Balance Protocol

Cheese provides calcium, protein, and vitamin K2. Moderate portions of quality cheese fit well into a balanced diet despite the fat content.

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Quick Reference

Deception Level MEDIUM
Satiety ROI HIGH
Binge Risk 5/10

Nutritional Profile

Per 100g · Source: USDA FoodData Central

Calories 403.0 kcal
Protein 25.0 g
Fat 33.1 g
Saturated Fat 21.1 g
Carbohydrates 1.3 g
Fibre 0.0 g
Sugar 0.5 g
Sodium 621.0 mg
Potassium 98.0 mg
Calcium 721.0 mg
Iron 0.0 mg
Vitamin C 0.0 mg
Vitamin D 0.0 µg

Forensic Analysis

Calorie Density HIGH

At 403 kcal/100g, this is a high-density energy source requiring careful portion control.

Satiety ROI HIGH

Excellent fullness per calorie thanks to 25.0g protein and 0g fibre.

Tracking Difficulty MEDIUM

Moderate tracking difficulty. Visual portion estimation may deviate by 15-25%.

Frequently Asked Questions

How many calories and carbs are in Cheese?

Cheese contains 403 kcal and 1.3g of carbohydrates per 100g.

DietVox Insight: DietVox rates Cheese with a 'MEDIUM' Deception Level, meaning visual estimation is reasonably reliable for this food.

Is Cheese good for weight loss?

At 403 kcal/100g, Cheese is calorie-dense and requires portion control for weight management.

DietVox Insight: DietVox assigns a Binge Risk Factor of 5/10, suggesting manageable portion control.

Can I eat Cheese with acid reflux?

Cheese may trigger reflux in some individuals. Small portions and monitoring personal tolerance is recommended.

DietVox Insight: DietVox rates this AMBER for acid reflux, meaning individual tolerance varies. Keep a food diary to track your response.

Is Cheese a good source of protein?

Yes, Cheese provides 25.0g of protein per 100g, making it an excellent protein source.

DietVox Insight: DietVox rates the Satiety ROI as HIGH. High-protein foods typically support appetite control and muscle maintenance.

Citations & Sources

  1. Nutritional composition data for Cheese, per 100g serving. USDA FoodData Central

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