Nutrition and Diet: Which Cheese Has the Highest Calories?

November 8, 2025 •

4 min read

While most cheese is a source of protein and calcium, its calorie content varies drastically, with some dense options packing over 400 kcal per 100g. Understanding which cheese has the highest calories? is crucial for anyone monitoring their energy intake as part of a nutritional diet plan.

Quick Summary

An exploration of which cheeses are highest in calories, examining how fat content, moisture levels, and the aging process concentrate energy. This guide provides insight for making informed dietary choices and understanding portion control.

Key Points

Mascarpone is generally the highest calorie cheese: Due to its high cream and fat content, mascarpone typically contains the most calories per 100g.
Hard, aged cheeses are also calorie-dense: Cheeses like Parmigiano-Reggiano and Gruyère have high-calorie counts because the aging process removes water, concentrating the fat and nutrients.
Fat and moisture determine calorie concentration: Higher fat content and lower moisture levels result in a greater caloric density in cheese.
Low-fat and fresh cheeses are lower calorie options: Varieties such as low-fat cottage cheese, part-skim mozzarella, and feta have fewer calories per serving.
Portion control is key for healthy eating: Enjoying small portions of high-calorie, flavorful cheeses can add richness to your diet without overindulging.
Read nutrition labels carefully: Always check the fat and sodium content on food labels, as well as the portion size, to make informed dietary choices.

Understanding Caloric Density in Cheese

Not all cheeses are created equal when it comes to their calorie count. The primary factors determining a cheese's caloric density are its fat content and moisture level. Cheeses made with full-fat cream or whole milk and those that are hard and aged (losing significant moisture) tend to have the most concentrated calories. Soft, fresh cheeses with a high moisture content, on the other hand, typically contain fewer calories by weight.

The Highest Calorie Cheeses

Several cheeses consistently rank at the top for caloric content per 100g, primarily due to their richness and lower water weight. Mascarpone, an Italian cream cheese, is often cited for its extremely high-fat percentage, sometimes averaging over 400 calories per 100g. Hard, aged cheeses like Parmesan (Parmigiano-Reggiano) and Gruyère are also very high in calories because the aging process removes water, concentrating the nutrients and fats. Similarly, semi-soft and aged French cheeses such as Boursin can be very calorically dense.

Some of the most calorically dense cheeses include:

Mascarpone: An Italian soft cheese made from cream, resulting in a very high fat and calorie count, perfect for rich desserts like tiramisu.
Parmigiano-Reggiano (Parmesan): A hard, aged Italian cheese with concentrated flavor and high caloric density due to its low moisture and fat content.
Gruyère: A hard Swiss cheese with a nutty flavor, also known for its high-fat and calorie concentration.
Boursin: A creamy, spreadable cheese with herbs that contains a significant amount of fat and calories.
Cheddar: While versatile, full-fat cheddar is a high-calorie option, especially when compared to lower-fat varieties.

Comparison Table: High-Calorie vs. Low-Calorie Cheeses (per 100g)


Cheese Type	Average Calories (per 100g)	Fat Content	Moisture Level	Best for...
Mascarpone	~410-440 kcal	High (40-47g)	Soft, Fresh	Desserts, rich sauces
Parmigiano	~400-420 kcal	High (25-28g)	Hard, Aged	Grating over pasta, flavor enhancer
Gruyère	~390-415 kcal	High (32g)	Hard, Aged	Baking, fondue, gratins
Full-Fat Cheddar	~400-415 kcal	High (33g)	Semi-Hard	Cooking, snacks, sandwiches
Part-Skim Mozzarella	~250-280 kcal	Moderate (16g)	Soft, Fresh	Pizza, salads
Feta	~250-270 kcal	Lower (21g)	Soft, Brined	Salads, savory dishes
Low-Fat Cottage Cheese	~80-100 kcal	Low (1-2g)	Soft, Fresh	High-protein snack, side dish

How to Enjoy Cheese in a Healthy Diet

While some cheeses are high in calories, this does not mean they must be eliminated from a healthy diet. Moderation is key. Small portions of full-fat, flavorful cheeses can be used to add richness to meals without significantly impacting overall calorie intake. For example, a small amount of grated Parmesan adds a powerful flavor punch to pasta or salad, while low-fat alternatives like part-skim mozzarella or cottage cheese can be enjoyed in larger servings. The World Health Organization emphasizes balancing calorie intake with energy expenditure to avoid unhealthy weight gain.

Choosing cheese should be based on your overall dietary goals. If weight loss is the focus, opting for low-fat, high-protein options like cottage cheese provides satiety with fewer calories. For those looking to manage calorie intake while still enjoying rich flavors, portion control with hard, aged cheeses is the best strategy. Also, experimenting with different types of cheese can help you discover options that fit your nutritional needs while still satisfying cravings. Combining cheese with nutrient-dense foods like vegetables and whole grains is a good way to create a more balanced and fulfilling meal.

Making Informed Decisions

To make informed choices, reading food labels is essential. Pay close attention to serving size, as this can vary greatly between products. The % Daily Value for nutrients like saturated fat and sodium can also help guide your decisions, particularly for individuals managing specific health conditions like high blood pressure. Beyond calories, cheese provides important nutrients like calcium and protein, so it can be a valuable part of a balanced diet when consumed mindfully. By understanding the nutritional profile of different cheeses, you can incorporate them into your diet in a way that supports your health goals without sacrificing flavor.

Conclusion

Mascarpone and hard, aged cheeses like Parmigiano-Reggiano and Gruyère are consistently among the most calorically dense options due to their high fat content and low moisture. In contrast, fresh and low-fat cheeses like cottage cheese and part-skim mozzarella offer significantly fewer calories per serving. The key to a balanced nutrition diet is to be mindful of portion sizes, especially with high-calorie varieties, and to utilize lower-calorie alternatives when appropriate. All cheeses can have a place in a healthy eating plan with the right approach to moderation and pairing with other nutritious foods.

Learn more about healthy eating from the official World Health Organization guidelines.

Frequently Asked Questions

Mascarpone, an Italian cream cheese, is typically the highest in calories, with some varieties containing over 400 kcal per 100g due to its high cream and fat content.

The aging process removes moisture from hard cheeses like Parmesan and Gruyère, concentrating the milk solids, protein, and fat. This results in a much higher caloric density per gram compared to softer, more watery cheeses.

Low-fat cottage cheese is an excellent low-calorie and high-protein option. Other good choices include part-skim mozzarella and ricotta, which are significantly lower in calories than hard, full-fat cheeses.

Yes. The key is moderation and portion control. Since many high-calorie cheeses have strong flavors, a small amount can go a long way. Pairing them with vegetables or whole grains can help create a balanced meal.

Yes, creamy, flavored cheeses like Boursin often have a high caloric and fat content. Always check the nutritional information on the package, as added ingredients can increase the calorie count.

Fat is the most calorie-dense macronutrient. Therefore, cheeses with a higher percentage of fat, like mascarpone, will inherently contain more calories than cheeses with lower fat percentages, such as ricotta or part-skim options.

Melting cheese does not add any calories itself. The calorie count of the cheese remains the same. However, adding high-fat ingredients like butter or cream to a dish with melted cheese will increase the total caloric value.