27 %
Calcium is needed for the maintenance of normal bones and teeth, and contributes to normal muscle function.
How many calories are in hard cheese?
123kcal
in a 30 g piece
411 kcal per 100 g.
Source: UK CoFID 2021, record 12-604. Checked 5 October 2026.
10.4 gFat
7.5 gProtein
0 gFibre
27 %Daily calcium
What’s in a 30 g piece
About a third of a piece is water, which is why the calories stay low. What is left is mostly fat.
- 10.4 gFat
- 7.5 gProtein
- 0.03 gCarbohydrate
- 11.2 gWater
- 1 gMinerals and the rest
Above average for dairy
Hard cheese is 411 kcal per 100 g. The 99 dairy in this database average 224.
Hard cheese411
Dairy average224
High in salt
1.7 g of salt per 100 g, which is red on a UK traffic-light label (the line is 1.5 g).
Salt, per piece0.52 g
Sugars, per piece0.03 g
Vitamins and minerals in hard cheese
Eight of the 23 reach the “high in” level, led by calcium.
Show all 23 with amounts
Chloride297 mg, 37 %
Calcium212 mg, 27 %
Phosphorus146 mg, 21 %
Vitamin B120.00048 mg, 19 %
Vitamin A0.11 mg, 14 %
Niacin (vitamin B3)1.9 mg, 12 %
Zinc0.99 mg, 9.9 %
Riboflavin (vitamin B2)0.13 mg, 9.2 %
Iodine0.0123 mg, 8.2 %
Selenium0.003 mg, 5.5 %
Folate0.009 mg, 4.5 %
Vitamin B60.04 mg, 2.6 %
Magnesium8.1 mg, 2.2 %
Biotin0.00105 mg, 2.1 %
Pantothenic acid (vitamin B5)0.12 mg, 2 %
Vitamin D0.00009 mg, 1.8 %
Vitamin E0.15 mg, 1.3 %
Copper0.01 mg, 1.2 %
Potassium23.1 mg, 1.2 %
Thiamin (vitamin B1)0.01 mg, 0.8 %
Iron0.1 mg, 0.7 %
Vitamin K0.000471 mg, 0.6 %
Manganese0.01 mg, <1 %
Badges use the UK legal thresholds per 100 g: 15 % of the reference intake for “source of”, 30 % for “high in”. A trace is shown as “trace” and never counts.
What hard cheese doesn’t give you. And where to find it.
No recorded vitamin C, and only 2.1 % of the vitamin K reference intake and 2.4 % of the iron reference intake per 100 g.
Vitamin C
Tracein hard cheese
Find it inCherries, West Indian2150 % per 100 g
Vitamin K
2.1%in hard cheese, per 100 g
Find it inSpring greens, boiled1191 % per 100 g
Iron
2.4%in hard cheese, per 100 g
Find it inThyme, dried, ground883 % per 100 g
100 mgVitamin C, 125 %
0.075 mgSelenium, 136 %
0.00125 mgVitamin D, 25 %
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Made in Cambridgeshire
Made in the UK since 1998, with every nutrient and its declared amount listed on the label.
Hard cheese against other dairy
Hard cheese comes second for calcium here, just behind milk (skimmed, dried, fortified).
1280mg
707mg
610mg
498mg
160mg
All values per 100 g, from the same dataset. Differences are against hard cheese.
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Questions about hard cheese
The questions people ask about hard cheese, answered from the dataset.
How many calories are in a portion of hard cheese?
A typical portion (30 g, a piece of cheese) gives 123 kcal. Per 100 g the figure is 411 kcal.
Is hard cheese high in chloride?
Yes. Cheese, hard, average has 990 mg chloride per 100 g, 124 % of the NRV, above the 30 % threshold for a “high in” claim.
Which vitamins and minerals does hard cheese have most of?
By share of the daily reference intake: chloride (990 mg, 124 %), calcium (707 mg, 88 %) and phosphorus (487 mg, 70 %) per 100 g.
Is hard cheese a good source of protein?
Cheese, hard, average has 24.9 g protein per 100 g, 24 % of the energy, which meets the UK threshold for “high protein”.
How these numbers were made
Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 12-604, Cheese, hard, average, published by Public Health England under the Open Government Licence v3.0. Main data references: LGC, Nutrient analysis of cheese, 1999. Values are per 100 g of the edible part; a piece is 30 g, a piece of cheese, the usual UK portion for dairy. Reference intakes follow Regulation (EU) 1169/2011 Annex XIII as retained in GB law; “source of”, “high in” and “low” follow Regulation (EC) 1924/2006, assessed per 100 g. Function lines are the authorised wording from the GB register of nutrition and health claims, credited to the nutrient. Energy is rounded to the whole kcal and kJ; other amounts to one decimal, or two below 1. A trace is shown as “trace” and never gets a figure or a badge; a nutrient never analysed is left off the page. We start from the dataset’s 2,887 records and keep 2,322: records weighed with bone, shell or skin, alcoholic drinks, infant foods, brand-named products, records with fewer than eight measured vitamins and minerals and near-identical variants are left out. Group context uses the 99 dairy kept from the dataset; a rank counts only the foods with a measured figure for that nutrient. Food images are illustrations from Ingredient Atlas, released under CC0; they show the food, not the measured sample, and where no illustration of the exact food exists the nearest one is shown (here: Blue Cheese). Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.
More dairy
From the same group, with calories per 100 g, and the foods with the most calcium.
More dairy
- Cheese, Quark74 kcal
- Cocoa powder312 kcal
- Creme fraiche, half fat162 kcal
- Milk, goats, pasteurised62 kcal
- Yogurt, Greek style, plain133 kcal
- Cheese, Brie, with outer rind removed343 kcal
- All 99 dairy