Which Cheese is the Highest in Calories? A Comprehensive Guide

October 25, 2025 •

3 min read

With approximately 400-440 calories per 100g, certain aged hard cheeses top the list for caloric density. In this guide, we reveal the high-calorie culprits, such as Parmesan and Mascarpone, and explain what makes them so energy-dense, so you can make informed choices about your diet.

Quick Summary

This article explores which cheese is the highest in calories, examining the factors that contribute to high-calorie density, like low moisture and high fat content. It compares several types of cheese, offering nutritional insights and tips for portion control. The information helps readers manage their cheese intake without sacrificing flavor.

Key Points

Mascarpone and Parmesan: These are consistently ranked among the highest-calorie cheeses due to their high fat content and low moisture.
Fat Concentration: The higher the fat and the lower the moisture in a cheese, the more calories it will contain per gram.
Age and Caloric Density: As hard cheeses like Parmesan age, they lose moisture, which further concentrates their calorie, fat, and protein content.
Portion Control is Key: A small serving of an intensely flavored, high-calorie cheese can be more satisfying than a larger portion of a milder, lower-calorie one.
Nutrient-Dense: High-calorie cheeses are not 'empty calories' and can be excellent sources of protein, calcium, and vitamin K2 when consumed in moderation.
Low-Calorie Alternatives: For those managing weight, options like low-fat cottage cheese or feta can provide cheesy flavor with fewer calories and less fat.

Top Contenders for Highest Calorie Cheese

When it comes to identifying the highest calorie cheese, the key factor is the moisture content. Cheeses with less moisture have a higher concentration of fat and protein, leading to a more calorie-dense product. Aged, hard, and soft, creamy varieties often contain the most calories per gram. Parmesan, for example, is a top contender, with some varieties offering over 400 calories per 100 grams due to their low moisture and high fat content. Similarly, the rich creaminess of Mascarpone also places it high on the list, with nutritional values exceeding 400 calories per 100 grams for some brands.

The Science Behind High-Calorie Cheeses

High caloric density in cheese is directly linked to its fat content. During cheesemaking, milk solids (curds) are separated from the liquid whey. In harder cheeses like Parmesan, much of the moisture is removed, concentrating the remaining fat and protein. Soft, high-fat cheeses like Mascarpone start with cream instead of milk, which naturally has a higher fat content, resulting in a significantly higher calorie count. The aging process further intensifies flavors and reduces water, increasing the caloric density of hard cheeses over time.

Comparison Table: Calorie Content of Popular Cheeses

This table provides an overview of the approximate calorie content for various cheeses per 100g serving. Keep in mind that exact nutritional information can vary by brand and specific preparation method.


Cheese Type	Average Calories per 100g	Key Characteristics
Parmesan	~390–430 kcal	Hard, aged cheese, low moisture, intense flavor.
Mascarpone	~400–440 kcal	Soft, creamy, and high in fat as it is made from cream.
Cheddar	~390–415 kcal	Semi-hard to hard cheese, high in fat, popular and versatile.
Gruyère	~410 kcal	Hard, yellow Swiss cheese with a nutty flavor.
Gouda	~355–380 kcal	Semi-hard to hard cheese with a caramel-like flavor when aged.
Blue Cheese	~350–370 kcal	Semi-soft, blue-veined cheese with a bold flavor.
Swiss	~380 kcal	Semi-hard, known for its mild, nutty flavor and signature holes.
Brie	~330–350 kcal	Soft, creamy cheese with a bloomy rind.
Feta	~260–265 kcal	Soft, brined cheese, lower in calories than hard cheeses.
Cottage Cheese (Low-Fat)	~80–100 kcal	Fresh, soft curd cheese, very low in fat and high in protein.

How to Manage Caloric Intake from Cheese

While high-calorie cheeses can be a delicious part of your diet, it is important to be mindful of portion sizes, especially if you are managing your weight. Fortunately, due to their intense flavor, a little bit often goes a long way. Sprinkle a small amount of strong Parmesan over pasta or salads for a burst of flavor, rather than using a large quantity of a milder cheese.

Tips for portion control:

Use strong, mature cheeses sparingly: A strong, flavorful cheese like aged cheddar or Parmesan can provide a satisfying taste with a smaller portion size.
Incorporate low-fat alternatives: Consider using low-fat cottage cheese or ricotta in recipes to reduce overall calorie content.
Pair with low-calorie foods: Enjoy cheese with high-fiber vegetables or salads instead of crackers or bread to create a more filling and balanced snack.
Measure your portions: Be aware of what a standard serving size looks like. For hard cheese, a 20g portion is recommended as a guideline.

The Other Side of the Coin: Nutritional Benefits

Despite being high in calories, cheese is not inherently unhealthy. Many high-fat, aged cheeses are also rich in nutrients. Parmesan, for example, is an excellent source of protein, calcium, phosphorus, and vitamin K2, which are all crucial for bone and heart health. Aged cheeses also contain very low levels of lactose, making them more digestible for those with lactose sensitivities. Choosing high-quality, aged cheeses from grass-fed animals may also increase the levels of conjugated linoleic acid (CLA), a type of fatty acid that may have health benefits. For more information on the health benefits of various cheeses, you can consult reputable sources such as Healthline.

Conclusion

While some varieties like Mascarpone and Parmesan are among the highest in calories due to their high fat and low moisture content, this doesn't mean you must avoid them entirely. By practicing portion control, using intensely flavored cheeses to your advantage, and balancing your diet with lower-calorie options, you can continue to enjoy your favorite cheeses. The highest-calorie cheeses are often packed with flavor and important nutrients, making them a worthy addition to a balanced and mindful diet. The key lies in moderation and understanding the nutritional profiles of different cheese types.

Frequently Asked Questions

Mascarpone cheese is often considered to have the highest fat content of common cheeses, sometimes containing over 40 grams of fat per 100 grams due to being made from cream.

Most hard cheeses are high in calories because the aging process removes moisture, concentrating the fat and protein. Examples include Parmesan, Gruyère, and aged Cheddar.

Low-fat cottage cheese is generally considered one of the lowest-calorie cheeses, with some varieties having as few as 98 calories per 100 grams, along with a high protein content.

No, calorie content is not the only measure of health. Many high-calorie cheeses are rich in beneficial nutrients like protein and calcium. The key is to consume all cheeses in moderation as part of a balanced diet.

To reduce calories, use small amounts of strong, intensely flavored cheese, opt for lower-fat varieties like feta or low-fat cottage cheese, and pair cheese with vegetables or other low-calorie foods.

While melting cheese does not change its inherent calorie content, the cooking method and what you pair it with can significantly affect the overall calorie count of a dish. For example, frying cheese adds fat, increasing its caloric value.

Yes, many hard, aged cheeses like Parmesan are very low in lactose because the lactose is broken down during the long aging process. This makes them more tolerable for many people with lactose intolerance.