20 %
Calcium is needed for the maintenance of normal bones and teeth, and contributes to normal muscle function.
How many calories are in white cheese?
114kcal
in a 30 g piece
381 kcal per 100 g.
Source: UK CoFID 2021, record 12-368. Checked 5 October 2026.
9.5 gFat
7.1 gProtein
0 gFibre
20 %Daily calcium
What’s in a 30 g piece
About a third of a piece is water. The rest is 9.5 g fat and 7.1 g protein.
- 9.5 gFat
- 7.1 gProtein
- 0.03 gCarbohydrate
- 12.3 gWater
- 1 gMinerals and the rest
Above average for dairy
White cheese is 381 kcal per 100 g. The 99 dairy in this database average 224.
White cheese381
Dairy average224
High in saturated fat
21.1 g of saturates per 100 g, which is red on a UK traffic-light label (the line is 5 g).
Saturates, per piece6.3 g
Fat, per piece9.5 g
Vitamins and minerals in white cheese
Eight of the 22 recorded reach the “high in” level. Calcium leads by a long way.
Show all 22 with amounts
Chloride243 mg, 30 %
Calcium163 mg, 20 %
Vitamin B120.00048 mg, 19 %
Phosphorus122 mg, 17 %
Vitamin A0.117 mg, 15 %
Niacin (vitamin B3)1.9 mg, 12 %
Zinc1.1 mg, 11 %
Riboflavin (vitamin B2)0.14 mg, 9.9 %
Iodine0.0123 mg, 8.2 %
Folate0.0117 mg, 5.9 %
Biotin0.00117 mg, 2.3 %
Magnesium6.6 mg, 1.8 %
Vitamin B60.02 mg, 1.7 %
Selenium0.0009 mg, 1.6 %
Vitamin E0.19 mg, 1.6 %
Pantothenic acid (vitamin B5)0.09 mg, 1.5 %
Potassium24.6 mg, 1.2 %
Vitamin D0.00006 mg, 1.2 %
Copper0.01 mg, 0.9 %
Iron0.09 mg, 0.6 %
Thiamin (vitamin B1)0.01 mg, 0.5 %
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 white cheese doesn’t give you. And where to find it.
No recorded vitamin C, and only 4 % of the vitamin D reference intake and 1.8 % of the thiamin reference intake per 100 g.
Vitamin C
Tracein white cheese
Find it inCherries, West Indian2150 % per 100 g
Vitamin D
4%in white cheese, per 100 g
Find it inBloater, grilled500 % per 100 g
Thiamin (vitamin B1)
1.8%in white cheese, per 100 g
Find it inWheatgerm164 % 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.
White cheese against other dairy
Per 100 g, milk (skimmed, dried, fortified) has the most calcium in this comparison, followed by cheese (Emmental).
1280mg
1025mg
642mg
544mg
485mg
290mg
All values per 100 g, from the same dataset. Differences are against white cheese.
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Questions about white cheese
The questions people ask about white cheese, answered from the dataset.
How many calories are in a portion of white cheese?
A typical portion (30 g, a piece of cheese) gives 114 kcal. Per 100 g the figure is 381 kcal.
Is white cheese high in chloride?
Yes. Cheese, white, average has 810 mg chloride per 100 g, 101 % of the NRV, above the 30 % threshold for a “high in” claim.
Which vitamins and minerals does white cheese have most of?
By share of the daily reference intake: chloride (810 mg, 101 %), calcium (544 mg, 68 %) and vitamin B12 (0.0016 mg, 64 %) per 100 g.
Is white cheese a good source of protein?
Cheese, white, average has 23.7 g protein per 100 g, 25 % 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 12-368, Cheese, white, 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.
