Home / World / Cheese

Cheese

Cheese is a rich dairy food with 402 calories per 100g and plenty of calcium for bones and teeth.

Cheese

Nutrition Facts

Per 100g

% Daily Value based on a 2000 kcal diet

Calories 402 kcal

20% DV

Total Fat 33.1g

51% DV

Saturated Fat20.0g

Monounsaturated Fat9.0g

Polyunsaturated Fat1.0g

Total Carbohydrate 1.3g

0% DV

Sugars0.5g

Protein 24.9g

50% DV

Animal Protein24.9g

Vitamins & Minerals

Vitamins

Nutrient	Amount	DV%	Half-life
Choline	15.4mg	3%
Folate (B9)	18.0mcg	5%
Niacin (B3)	0.1mg	1%
Pantothenic Acid (B5)	0.3mg	7%
Riboflavin (B2)	0.4mg	29%
Thiamin (B1)	0.0mg	3%
Vitamin A	265.0mcg	29%
Vitamin B12	1.5mcg	63%
Vitamin B6	0.1mg	5%
Vitamin D	0.5mcg	3%
Vitamin E	0.7mg	5%
Vitamin K	2.6mcg	2%

Minerals

Nutrient	Amount	DV%	Half-life
Calcium	721.0mg	72%
Copper	27.0mcg	3%
Iron	0.7mg	4%
Magnesium	28.0mg	7%
Phosphorus	512.0mg	73%
Potassium	98.0mg	2%
Selenium	14.5mcg	26%
Sodium	621.0mg	27%
Zinc	3.1mg	28%

Recipes with Cheese (61)

Hawaiian Pizza

Cottage Cheese Bowl with Kiwi and Hemp Seeds

Cottage cheese with strawberries and Brazil nuts

Cottage cheese with orange and almonds

Bacon Cheeseburger with Loaded Cheese Fries

Bacon Cheeseburger with Loaded Cheese Fries

Cottage cheese breakfast bowl with pineapple, blueberries, and walnuts

Spinach and mushroom omelet with feta

Cottage cheese bowl with papaya, orange, and Brazil nut

Cottage cheese bowl with orange, blueberries, and almonds

Cottage cheese with orange and chia seeds

Creamy Beef Gnocchi with Broccoli

Creamy Beef Gnocchi with Broccoli

Salmon, Tomato, Spinach and Oat Gratin

Salmon, Tomato, Spinach and Oat Gratin

Chicken Burrito Bowl with Fajita Vegetables, Black Beans, Guacamole, and Red Salsa

Chicken Burrito Bowl with Fajita Vegetables, Black Beans, Guacamole, and Red Salsa

Cottage cheese with kiwi and walnuts

Cottage cheese bowl with pineapple and walnuts

Cottage cheese pineapple bowl with walnuts

Horiatiki Salad with Feta, Olive, and Oregano

Horiatiki Salad with Feta, Olive, and Oregano

Neapolitan-Style Mushroom and Cherry Tomato Pizza

Neapolitan-Style Mushroom and Cherry Tomato Pizza

Egg and cottage cheese veggie plate with whole-grain toast and berries

Lentil and roasted vegetable salad with feta

Warm Cheese Melt

Warm Cheese Melt

Chicken and chickpea Mediterranean salad with bell peppers and feta

Fromage d’Exception with Sourdough, Honeycomb, and Citrus Cocktail

Fromage d’Exception with Sourdough, Honeycomb, and Citrus Cocktail

Lentil and spinach salad with feta

Baked potato with cottage cheese, broccoli, and chives

Lentil and chickpea Mediterranean salad with feta and cucumber

Tomato-Crusted Salmon with Melted Cheese

Tomato-Crusted Salmon with Melted Cheese

Harvest Bowl with Seared Chicken, Salmon, Lentils, and Roasted Roots

Harvest Bowl with Seared Chicken, Salmon, Lentils, and Roasted Roots

Cheesy Chicken, Sweet Potato and Potato Gratin

Cheesy Chicken, Sweet Potato and Potato Gratin

Cheesy Beef and Lentil Skillet

Cheesy Beef and Lentil Skillet

Neapolitan-Style Mushroom, Cherry Tomato, and Mozzarella Pizza

Neapolitan-Style Mushroom, Cherry Tomato, and Mozzarella Pizza

Lentil and roasted vegetable grain salad with feta

Lentil and roasted vegetable grain bowl with feta

Tacos al Estilo Clásico

Tacos al Estilo Clásico

Pizza Margherita with Seasonal Toppings

Pizza Margherita with Seasonal Toppings

Charred Chicken Salad Bowl with Avocado, Feta, Yogurt Dressing, Croutons, and Pumpkin Seeds

Charred Chicken Salad Bowl with Avocado, Feta, Yogurt Dressing, Croutons, and Pumpkin Seeds

Baked sweet potato with cottage cheese

Bacon Onion Cheeseburger with Loaded Cheddar Fries

Bacon Onion Cheeseburger with Loaded Cheddar Fries

Chicken and Tomato Pizza with Mozzarella

Chicken and Tomato Pizza with Mozzarella

Chicken, Red Pepper, and Mozzarella Thin-Crust Pizza

Chicken, Red Pepper, and Mozzarella Thin-Crust Pizza

The Grand Cheeseburger with Bacon, Caramelized Onion, and Loaded Cheese Fries

The Grand Cheeseburger with Bacon, Caramelized Onion, and Loaded Cheese Fries

Griddled Beef and Two-Cheese Tortilla with Fresh Salsa

Griddled Beef and Two-Cheese Tortilla with Fresh Salsa

Rotini with Basil Pesto and Crisp Roast Chicken Thigh

Rotini with Basil Pesto and Crisp Roast Chicken Thigh

White Cheese Cubes with Clean Sliced Edges

White Cheese Cubes with Clean Sliced Edges

Margherita-Style Cheese Pizza Slice

Margherita-Style Cheese Pizza Slice

Classic Unbaked Cheese Pizza with Tomato Sauce and Mozzarella

Classic Unbaked Cheese Pizza with Tomato Sauce and Mozzarella

Composed Breakfast Plate with Smoked Salmon, Soft Eggs, Mini Pancakes, and Pink-Glazed Donut

Composed Breakfast Plate with Smoked Salmon, Soft Eggs, Mini Pancakes, and Pink-Glazed Donut

Brunch Plate with Smoked Salmon, Soft Scrambled Eggs, Mini Donut, and Mini Pancakes

Brunch Plate with Smoked Salmon, Soft Scrambled Eggs, Mini Donut, and Mini Pancakes

Margherita Pizza

Margherita Pizza

Grilled Chicken Breast with Roasted Sweet Potato, Cottage Cheese, Cucumber, and Leafy Greens

Grilled Chicken Breast with Roasted Sweet Potato, Cottage Cheese, Cucumber, and Leafy Greens

Savory Baked Egg Muffins with Bacon, Cheddar, and Herbs

Savory Baked Egg Muffins with Bacon, Cheddar, and Herbs

Mixed Brunch Plate

Mixed Brunch Plate

Italian Antipasto Salad

Italian Antipasto Salad

Soft Cheese Spread on Crusty White Bread

Soft Cheese Spread on Crusty White Bread

Herbed Cream Cheese Sandwich

Herbed Cream Cheese Sandwich

Cheeseburger with Fries and Chicken Nuggets

Cheeseburger with Fries and Chicken Nuggets

Breakfast Brunch Platter

Breakfast Brunch Platter

Tacos de Res Clásicos

Tacos de Res Clásicos

Chicken Nugget Cheeseburger with Fries

Chicken Nugget Cheeseburger with Fries

Bacon Cheddar Mac and Cheese with Rigatoni

Bacon Cheddar Mac and Cheese with Rigatoni

Chicken, Sweet Potato and Cottage Cheese Salad Bowl

Chicken, Sweet Potato and Cottage Cheese Salad Bowl

Feel Better.

OKKAI engine computes your next meal.

OKKAI dashboard

Food detail

OKKAI engine

Core feature

One photo.
Full breakdown.

Point your camera at any meal — restaurant dish, homemade food, snack, smoothie. OKKAI identifies what you're eating and returns a complete nutritional profile in seconds.

·Calories, protein, carbs, and fat — instantly
·20+ vitamins and minerals estimated per meal
·Works on any meal, any cuisine, anywhere
·Ingredient breakdown with adjustable portions
·Recipe generation from any logged food

Food nutrition detail

Community

See what people
are actually eating.

Every meal logged by OKKAI users — from Stockholm to Seoul.

Loading meals…

Features

Built for people who take
nutrition seriously.

Feature screenshot

The OKKAI engine

Intelligence

Your body keeps score.

OKKAI ingests your sleep, exercise, food, weight, age, location and weather data. It breaks food down to its smallest compounds, computes vitamin and mineral half-lives, and models your body's current state as accurately as possible from all available data.

The OKKAI engine keeps track of what cannot be seen.

Computed every hour.

Your body is never static. Vitamins deplete, minerals interact, absorption rates shift with activity and time of day.

The engine recomputes every hour in order to give a suggestion on what to eat and when.

Integration

Deep Apple Health integration.

OKKAI reads from and writes to Apple Health — bi-directionally. Every meal pushes macros, vitamins, and minerals into your health record. Every workout and sleep session flows back into OKKAI's analysis.

Bi-directional sync

Certified integration

Reads from Health

Steps
Active calories
Workouts
Weight
Sleep hours
Resting heart rate

Writes to Health

Dietary calories
Protein, carbs, fat
Fiber
All 13 vitamins
All 10 minerals

Apple Health integration screen

Coming very soon.

OKKAI is launching on iOS shortly. Sign up for the waiting list and be among the first to track nutrition the way it should be tracked.

FAQ

Common questions.

You take a photo of any meal. OKKAI's AI identifies the food, estimates the ingredients, calculates calories and macronutrients, and estimates 20+ vitamins and minerals — all within a few seconds. You can then adjust portions or add ingredients manually.

Yes — OKKAI tracks 13 vitamins (A, C, D, E, K, B6, B12, folate, and more) and 10 minerals (calcium, iron, magnesium, zinc, potassium, and more). After logging enough meals, OKKAI provides an in-depth analysis of your body's nutrient stores and tells you exactly which foods to eat to fill the gaps.

OKKAI supports 30+ protocols: daily time-restricted eating (12:12, 14:10, 16:8, 18:6, 20:4, OMAD), multi-day (5:2, alternate day fasting), extended fasts (24h, 36h, 48h, 72h, 96h), and religious fasts including Ramadan. You can also run a custom fast for any duration.

Yes — deeply. OKKAI reads steps, active calories, workouts, weight, sleep, and resting heart rate from Apple Health. It also writes every meal's calories, macros, fiber, and all micronutrients back to your Health record so your full nutritional data lives in one place.

OKKAI is free to download. Core features — food logging, calorie and macro tracking, fasting, weight tracking, and Apple Health sync — are free. Advanced AI analysis including the full micronutrient breakdown and personalized recommendations is available with OKKAI Premium.