What are the Macros for 4 Slices of Cheese? A Complete Nutritional Breakdown

January 5, 2026 •

3 min read

Macros for four slices of cheese can vary significantly depending on the type and processing, ranging from roughly 200 to over 400 calories. Understanding the specific macronutrient profile is essential for anyone tracking their dietary intake for weight management or other health goals.

Quick Summary

The macronutrient profile for four cheese slices is highly dependent on the variety. High-fat cheeses like cheddar are rich in fat and protein, while low-fat options offer more protein per calorie, with all types being very low in carbohydrates.

Key Points

Macronutrients vary significantly: The fat, protein, and carb content of four cheese slices depend on the cheese type, like cheddar vs. American.
High-fat, low-carb profile: Most cheeses, particularly hard ones like cheddar, are rich in fat and protein while being very low in carbohydrates.
Low-fat options impact macros: Reduced-fat cheeses, such as low-fat Swiss, dramatically reduce calories and fat while increasing protein percentage.
Sodium content is variable: Processed cheeses tend to have higher sodium levels, while some natural cheeses like Swiss are lower.
Portion control is essential: A four-slice serving can be a high-calorie item, making portion control key for managing overall calorie intake.

Why Cheese Type Matters for Macros

Not all cheese is created equal, and this is especially true when it comes to macronutrients. The fat, protein, and carbohydrate content can differ widely across different types of cheese. For example, a hard, aged cheese like cheddar will have a different macro profile than a soft, fresh cheese like mozzarella or a processed option like American cheese. These variations are influenced by the milk used (full-fat vs. low-fat), the cheese-making process, and any added ingredients.

Factors Influencing Cheese Macronutrients

Several key factors contribute to the final macro count of a cheese slice:

Moisture Content: Cheeses with lower moisture content, like hard cheeses, often have a higher concentration of fat and protein by weight.
Milk Fat: The type of milk used plays a significant role. Cheese made from full-fat milk will naturally be higher in fat and calories than its reduced-fat counterparts.
Processing: Processed cheese, like many American singles, contains emulsifiers and other ingredients that can alter its nutritional makeup. This can sometimes lead to a different macro distribution, but it does not always mean it is lower in calories.
Aging: The aging process can affect the final composition of the cheese. Some aged cheeses may have slightly different macro ratios than their younger versions.

Macronutrient Breakdown for 4 Slices of Popular Cheeses

To provide a clearer picture, here is a detailed analysis of the macronutrients for four slices (approximately 1 oz or 28g per slice) of some common cheeses, based on general nutritional data.

Macro Guide for Common Cheese Slices

4 Slices of Cheddar Cheese: Typically contains approximately 27-29 grams of fat, 20-27 grams of protein, and a minimal 1-2 grams of carbohydrates. This is a very high-fat, high-protein choice.
4 Slices of American Cheese: Standard, processed American cheese offers a slightly different profile, with about 25 grams of fat, 17 grams of protein, and around 4 grams of carbohydrates. Some low-fat versions exist and will have lower fat and calories.
4 Slices of Low-Fat Swiss Cheese: This option demonstrates the impact of fat reduction, providing roughly 6 grams of fat, 32 grams of protein, and 4 grams of carbohydrates. It is a powerful source of protein and significantly lower in fat.

Comparison Table: 4 Slices of Different Cheeses


Nutrient	Cheddar (approx. 4 oz)	American (approx. 4 oz)	Low-Fat Swiss (approx. 4 oz)
Calories	344-455	309	200
Fat (g)	28-38	25	6
Protein (g)	20-27	17	32
Carbohydrates (g)	1-2	4	4
Sodium (mg)	549-721	759	223

How to Incorporate Cheese into a Balanced Diet

While cheese is high in fat and protein and low in carbs, it is also calorie-dense and can be high in sodium, particularly processed varieties. Here are some tips for incorporating it thoughtfully into your diet:

Choose Wisely: Opt for lower-fat or naturally low-sodium options like Swiss cheese if you are concerned about fat and sodium intake.
Portion Control: Pay close attention to serving sizes. A four-slice portion can be a significant part of your daily caloric needs. Consider using less, or grating a smaller amount for more flavor distribution.
Balance with other foods: Pair cheese with fresh fruits or vegetables to add fiber and other essential nutrients to your meal, rather than with high-carb foods like crackers.
Consider Quality: Look for high-quality, minimally processed cheeses. Artisanal cheeses may offer better flavor, allowing you to use less to satisfy your craving.

The Role of Cheese in Different Diets

Keto Diet: Cheese is a staple due to its low carbohydrate and high-fat content. Four slices can easily fit into a ketogenic diet, providing a satiating source of fat and protein.
High-Protein Diets: Cheeses, especially hard and low-fat varieties, are excellent sources of protein. Swiss cheese, in particular, offers a substantial protein boost.
Low-Sodium Diets: Those on a low-sodium diet should be cautious, as many cheeses are high in sodium. Low-sodium Swiss is a better choice than many processed alternatives.

Conclusion

Understanding the macronutrients for 4 slices of cheese depends heavily on the specific type of cheese. While most are high in fat and protein and very low in carbohydrates, the exact numbers for calories, fat, and sodium can vary. By examining the labels and considering different types like cheddar, American, and low-fat Swiss, you can make informed dietary choices that align with your health goals. Cheese can be a nutritious part of a balanced diet when consumed in moderation, offering valuable protein and calcium along with its rich flavor.

Frequently Asked Questions

The calorie count for four slices of cheese depends on the type. Four slices of low-fat Swiss cheese may have around 200 calories, while four slices of full-fat cheddar can be 344-455 calories.

Yes, cheese is an excellent source of protein. Four slices can provide a substantial amount, with varieties like low-fat Swiss offering up to 32 grams of protein per four-slice serving.

No, macros vary significantly between different types of cheese. Factors like fat content, moisture, and processing all influence the final nutritional composition.

Most cheeses are very low in carbohydrates. Four slices of cheddar have only 1-2 grams of carbs, while four slices of processed American cheese might have around 4 grams.

Not necessarily. While some processed American cheese might have slightly lower calories per serving than some cheddars, it often contains more sodium and may not be as nutritionally dense. Low-fat Swiss is a healthier option than both in terms of fat content.

Reduced-fat cheese has significantly lower fat and calorie content compared to its regular counterpart. For instance, low-fat Swiss has much less fat and calories than full-fat Swiss.

Yes, cheese is ideal for a low-carb diet like keto because it is very low in carbohydrates. However, it is important to be mindful of its high-fat and calorie density.