Cheese, American, nonfat or fat free
Cheese, American, nonfat or fat free is a dairy/egg product at 126 calories per 100g. It is an excellent source of Sodium, Calcium and Vitamin B12, providing 88%, 79% and 77% of the Daily Value respectively. This dairy/egg product is high in protein, virtually fat-free. Dairy products and eggs provide high-quality protein, calcium, and essential vitamins. They are significant dietary sources of vitamin B12, riboflavin, and phosphorus. Our database tracks 62 nutrients for this food, plus environmental footprint data.
Top Nutrients
Data for 62 of 150 tracked nutrients
Nutrient Fingerprint
How this food scores across key nutrient categories, as a percentage of the daily recommended value per 100 g. Based on USDA DRIs for adults.
Complete Nutrient Profile
Macronutrients 9
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Water SR | 65.5 | g | — | 2% |
| Calories SR | 126 | kcal | — | — |
| Energy (kJ) SR | 529 | kj | — | — |
| Protein SR | 21.1 | g | — | 38% |
| Total Fat SR | 0 | g | — | — |
| Carbohydrate SR | 10.5 | g | — | 8% |
| Fiber SR | 0 | g | — | — |
| Total Sugars SR | 5.3 | g | — | — |
| Ash SR | 3.0 | g | — | — |
Minerals 9
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Calcium SR | 789 | mg | — | 79% |
| Iron SR | 0 | mg | — | — |
| Magnesium SR | 115 | mg | — | 29% |
| Phosphorus SR | 316 | mg | — | 45% |
| Potassium SR | 393 | mg | — | 12% |
| Sodium SR | 1,316 | mg | — | 88% |
| Zinc SR | 4.1 | mg | — | 37% |
| Copper SR | 0.56 | mg | — | 62% |
| Selenium SR | 14.6 | µg | — | 26% |
Vitamins 23
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Vitamin A (RAE) SR | 189 | µg | — | 21% |
| Vitamin A (IU) SR | 56.0 | IU | — | — |
| Retinol SR | 55.0 | µg | — | — |
| Beta-Carotene SR | 3.0 | µg | — | — |
| Alpha-Carotene SR | 0 | µg | — | — |
| Beta-Cryptoxanthin SR | 0 | µg | — | — |
| Lycopene SR | 0 | µg | — | — |
| Lutein + Zeaxanthin SR | 0 | µg | — | — |
| Vitamin C SR | 0 | mg | — | — |
| Vitamin D SR | 0.10 | µg | — | 1% |
| Vitamin D (IU) SR | 5.0 | IU | — | — |
| Vitamin E SR | 0.27 | mg | — | 2% |
| Vitamin K1 SR | 0.20 | µg | — | 0% |
| Thiamin (B1) SR | 0.41 | mg | — | 34% |
| Riboflavin (B2) SR | 0.55 | mg | — | 42% |
| Niacin (B3) SR | 5.6 | mg | — | 35% |
| Vitamin B6 SR | 0.57 | mg | — | 44% |
| Folate SR | 9.0 | µg | — | 2% |
| Folic Acid SR | 0 | µg | — | — |
| Folate (food) SR | 9.0 | µg | — | — |
| Folate (DFE) SR | 9.0 | µg | — | — |
| Vitamin B12 SR | 1.9 | µg | — | 77% |
| Choline SR | 38.4 | mg | — | 7% |
Fatty Acids 8
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Saturated Fat SR | 0 | g | — | — |
| Monounsaturated Fat SR | 0 | g | — | — |
| Polyunsaturated Fat SR | 0 | g | — | — |
| Trans Fat SR | 0 | g | — | — |
| Cholesterol SR | 26.0 | mg | — | — |
| Omega-3 EPA SR | 0 | g | — | — |
| Omega-3 DPA SR | 0 | g | — | — |
| Omega-3 DHA SR | 0 | g | — | — |
Individual Fatty Acids 10
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Butyric Acid (4:0) SR | 0 | g | — | — |
| Caproic Acid (6:0) SR | 0 | g | — | — |
| Caprylic Acid (8:0) SR | 0 | g | — | — |
| Capric Acid (10:0) SR | 0 | g | — | — |
| Lauric Acid (12:0) SR | 0 | g | — | — |
| Myristic Acid (14:0) SR | 0 | g | — | — |
| Palmitic Acid (16:0) SR | 0 | g | — | — |
| Stearic Acid (18:0) SR | 0 | g | — | — |
| Linoleic Acid (18:2) SR | 0 | g | — | — |
| Linolenic Acid (18:3) SR | 0 | g | — | — |
Nutrient Density Score
The NRF9.3 score measures overall nutritional quality per 100 kcal. It rewards 9 nutrients to encourage (protein, fiber, vitamins A, C, E, calcium, iron, magnesium, potassium) and penalizes 3 to limit (saturated fat, added sugars, sodium). Higher is better; negative scores indicate the food is high in limit nutrients relative to its beneficial content.
NRF9.3 index: Fulgoni et al. (2009), J Nutr 139(8). DVs based on FDA 2020 reference values.
Nutrient Interactions in This Food
Nutrients in this food that enhance or compete with each other during absorption.
✔ Synergies — nutrients that help each other
Vitamin B6 may enhance intracellular magnesium accumulation. Combined supplementation has shown greater benefits for stress and anxiety than magnesium alone.
Pouteau et al., PLoS One, 2018
Moderate protein intake enhances calcium absorption and supports bone health. The acid-ash hypothesis suggesting protein harms bones has been largely disproven.
Kerstetter et al., J Clin Endocrinol Metab, 2005
⚠ Antagonisms — nutrients that compete
High zinc intake induces metallothionein in enterocytes, which traps copper and blocks its absorption. Prolonged high-dose zinc can cause copper deficiency.
Prasad et al., JAMA, 1978; Fosmire, Am J Clin Nutr, 1990
Very high calcium intake can reduce magnesium absorption by competing for shared intestinal transport pathways. A calcium:magnesium ratio above 2.6:1 may impair magnesium status.
Rosanoff et al., Nutr Rev, 2012
High potassium intake promotes renal sodium excretion and attenuates the blood pressure–raising effect of sodium. A higher K:Na ratio is associated with lower cardiovascular risk.
Aburto et al., BMJ, 2013
High calcium intake may modestly reduce zinc absorption, though the effect is smaller than calcium's impact on iron. Phytate amplifies this interaction.
Wood & Zheng, Am J Clin Nutr, 1997
How Cooking Changes Nutrients
Estimated percentage of each nutrient retained after cooking, based on USDA retention factors for the “Cheese” food category. Values of 100% mean no loss; lower values indicate nutrients lost to heat, water, or oxidation.
Source: USDA Table of Nutrient Retention Factors, Release 6 (2007). Retention values are category-level averages — actual retention depends on cooking time, temperature, and water volume.
Environmental Impact
Environmental footprint per kilogram of food produced. Data represents the global average for the “Cheese” category.
- Global averages: These figures are production-weighted averages from a meta-analysis of ~38,700 farms across 119 countries (Poore & Nemecek, 2018). Actual impact varies enormously by farming method, geography, and supply chain.
- System boundary: Cradle-to-retail only — does not include consumer transport, home cooking energy, or food waste.
- Soil carbon not included: This data does not account for soil carbon sequestration. Some argue that well-managed regenerative grazing partially offsets ruminant emissions; however, full lifecycle accounting — including methane, land-use change, and the opportunity cost of using land for grazing vs. reforestation — typically makes the net footprint of ruminant meat higher, not lower. This is especially relevant in temperate grassland regions like Ireland.
- Not gospel: This data is informational and illustrative. It is useful for understanding relative magnitudes, but should not be treated as precise measurements for any individual product or farm.
Source: Poore & Nemecek (2018), Science 360(6392). Meta-analysis of ~38,700 farms, 119 countries, 46 product categories.
Global Supply: Milk
Top 10 countries by per capita supply of the “Milk” food group (kcal/capita/day, 2023). This is food group–level data from FAO Food Balance Sheets, not specific to this individual food.
Global Supply Trend (1961–2023)
+25%Source: FAO Food Balance Sheets (2023). Supply = production + imports − exports − waste, converted to kcal/capita/day.
Related Foods in Dairy and Egg Products
Frequently Asked Questions
How many calories are in Cheese, American, nonfat or fat free?
Cheese, American, nonfat or fat free contains 126 kcal per 100 grams, making it a moderate-calorie food. The energy comes from 21.1g of protein (67% of calories), 0g of fat (0%), and 10.5g of carbohydrates (33%). Protein is the primary energy source.
What is Cheese, American, nonfat or fat free most nutritious for?
The standout nutrient in Cheese, American, nonfat or fat free is Sodium, providing 1,316 mg per 100g (88% of the Daily Value). It is also a notable source of Calcium (79% DV). Our database tracks 62 individual nutrients for this food, allowing detailed comparison across vitamins, minerals, amino acids, and fatty acids.
Is Cheese, American, nonfat or fat free high in protein?
With 21.1g per 100 grams, Cheese, American, nonfat or fat free is a high-protein food. Protein accounts for 67% of its total calories, making it suitable for diets focused on protein intake.
How much fiber is in Cheese, American, nonfat or fat free?
Cheese, American, nonfat or fat free contains no dietary fiber. This is typical for animal-derived food. Pair with plant-based foods to ensure adequate fiber intake.