How many calories are in 4 cubes of cheese?

November 7, 2025 •

4 min read

According to nutritional data, four cubes of mild cheddar cheese contain approximately 120 calories. The precise number of calories in 4 cubes of cheese, however, can vary significantly depending on the specific type of cheese, its density, and the size of the cubes. This guide breaks down the calorie content across several popular cheese varieties to help you make informed dietary choices.

Quick Summary

The calorie count for four cheese cubes depends heavily on the cheese type and cube size, ranging from lower-calorie options like fresh mozzarella to higher-calorie hard cheeses like cheddar. Key factors include fat content, moisture levels, and overall portion weight, making an exact number challenging without specifying the cheese type.

Key Points

Variety Matters: The calorie count in 4 cheese cubes varies significantly by cheese type, with hard, aged varieties like sharp cheddar having more calories than softer, higher-moisture options like mozzarella.
Check the Label: For the most accurate calorie count, always check the product's nutritional information, as cube size and density can differ between brands.
Portion Size is Key: A "cube" is not a standardized measurement. Weighing your portion is the most precise way to track calories, especially with bulk cheese.
Compare Your Options: Use a comparison table to understand how different cheeses stack up in terms of calories, fat, protein, and sodium content.
Balance Your Snacks: Pair cheese with lower-calorie foods like fruits or vegetables to enjoy a satisfying and balanced snack without excessive calories.
Healthy Enjoyment: Cheese can be a healthy part of a balanced diet, providing essential protein and calcium. The key is mindful portion control and understanding the nutritional differences.

Calorie Breakdown: How Many Calories Are in 4 Cubes of Cheese?

Calculating the calorie content for a small portion of cheese like four cubes is not a one-size-fits-all problem. The answer is influenced by several factors, including the type of cheese, the moisture and fat content, and the size and density of the cubes. Harder, aged cheeses typically pack more calories per ounce due to their concentrated fat content, while softer, higher-moisture cheeses have fewer.

The Importance of Cheese Type and Weight

A small, pre-packaged snack of mild cheddar cheese cubes often contains around 120 calories for four cubes, based on a 28g serving. However, four cubes of sharp cheddar, which can be denser and have a higher fat content, might contain as many as 320 calories. This significant difference underscores why specifying the cheese type is crucial.

Another important aspect is the portion size. A "cube" is not a standardized measurement. A manufacturer might define a serving as seven small cubes, adding up to 120 calories, while another brand's four larger, more dense cubes could equate to a similar or higher calorie count. For precise tracking, weighing your food is the most reliable method.

Comparing Calories Across Different Cheese Varieties

Here is a comparison table outlining the approximate calories for 4 cubes of different popular cheese types. This comparison assumes a standard cube size, and figures are estimates based on per-ounce nutritional data.


Cheese Type	Estimated Calories (per 4 cubes)	Fat Content	Moisture Content
Feta	100-110 kcal	Moderate	Moderate-High
Swiss	120-130 kcal	Moderate-Low	Moderate
Mild Cheddar	120-130 kcal	Moderate-High	Moderate-Low
Mozzarella (Part-Skim)	90-100 kcal	Low	High
Aged Sharp Cheddar	150-160 kcal	High	Low
Gouda	140-150 kcal	High	Moderate-Low
Brie	130-140 kcal	High	High

Understanding Cheese Nutrition

Lists are an excellent way to detail the nutritional differences beyond just calories. When choosing a cheese, consider the following factors:

Macronutrient Balance: Hard cheeses like cheddar are typically high in fat and protein, with virtually no carbohydrates. Softer cheeses or those made with skim milk, like part-skim mozzarella, will have a lower fat and calorie count per serving.
Calcium Content: Many cheeses are excellent sources of calcium, regardless of their calorie count. For example, some cheddar varieties offer a significant percentage of your daily calcium needs in a small serving.
Sodium Levels: Salt is a vital component in cheesemaking. Some cheeses, such as feta and many sharp cheddars, can have relatively high sodium levels, which is important to consider if you're monitoring your sodium intake. Lower-sodium options like Swiss cheese are also available.
Health Considerations: While calorie and fat content are key, cheese also provides essential nutrients like protein, calcium, and vitamin A. Moderation is important, especially for those concerned with saturated fat and cholesterol.

How to Estimate Calories for Your Specific Cheese

To get the most accurate calorie count for your portion, follow these steps:

Check the Packaging: The most reliable method is to read the nutritional facts on the product label. Look for the serving size and corresponding calorie count. Some brands specify calories per number of cubes.
Estimate by Weight: If your cheese is not pre-packaged into cubes, weigh the portion. An ounce (28g) is a standard serving size for many hard cheeses, and you can calculate based on the calorie content per ounce. For example, if one ounce of cheddar has 114 calories, four 7g cubes would have about 114 calories.
Use Online Calculators: Reputable nutritional websites and apps can provide a close estimate. Be sure to specify the cheese type for a more accurate figure.

Making Informed Snacking Choices

For those watching their calorie intake, understanding these variations is key. You can enjoy cheese as part of a balanced diet by being mindful of portion sizes. For instance, pairing a smaller portion of high-calorie, hard cheese with fruit or vegetables can make a satisfying and nutritious snack. Conversely, if you prefer a larger portion, opting for lower-calorie, softer cheeses like mozzarella or feta can help manage your calorie budget.

For more detailed nutritional information, resources like the Harvard T.H. Chan School of Public Health provide extensive guides on dairy and protein sources.

Conclusion: Navigating Cheese Calories with Precision

The calorie count for 4 cubes of cheese is not a single, universal number but a variable figure dependent on the cheese type, density, and cube size. As demonstrated, while a pre-portioned snack might be around 120 calories, a homemade portion of a dense, sharp cheddar could be significantly higher. By understanding the factors that influence cheese calories, checking nutritional labels, and focusing on moderate portions, you can continue to enjoy cheese while staying on track with your dietary goals. Paying attention to these details empowers you to make smarter snacking decisions that align with your overall health and wellness objectives.

Frequently Asked Questions

Four cubes of mild cheddar cheese from certain brands can contain around 120 calories, based on a 28g serving.

Calorie content in cheese is largely determined by its fat and moisture levels. Harder, aged cheeses have less moisture and a higher concentration of fat, resulting in more calories per ounce than softer, higher-moisture cheeses.

Yes, 4 cubes of cheese can be a healthy snack. It provides protein and calcium. To make it even healthier, consider portion size, opt for lower-fat varieties, and pair it with fresh fruit or vegetables.

Lower-calorie cheese options include fresh mozzarella (about 70 calories per ounce), feta (about 75 calories per ounce), and part-skim ricotta or cottage cheese.

Yes, the size and density of the cube are critical. A larger, denser cube will have more calories than a smaller, less dense one, even if both are from the same type of cheese.

For the most accurate calculation, weigh your portion of cheese using a kitchen scale. Most hard cheeses contain about 100-120 calories per ounce (28g), so you can use this figure as a baseline.

According to nutritional data, four cubes of sharp cheddar cheese can be significantly higher in calories than mild, with some portions containing up to 320 calories due to higher fat and density.