Calories in 1 Slice of Cheese, a Paneer Cube and Khoa
A slice of cheese on toast, a cube of paneer in the curry, a spoon of khoa in a sweet: these are counted by the piece, but calorie lists give them per 100 g. This guide gives the calories per 100 g for six dairy foods, four cheeses from USDA FoodData Central and paneer and khoa from IFCT 2017, then turns them into one slice, cube or spoon and two of them. USDA prints its own household weight for a slice or a spoon of cheese, so the cheese figures use those; IFCT prints none, so the paneer cube and the khoa spoon use weights that are ours. The figures are for the plain foods, not for a dish or a sweet made with them.
The short answer
By the records below, one slice of cheddar (USDA's 1 slice, 28 g) is about 113 kcal, one thin slice of pasteurized process American cheese (USDA's 3/4 oz slice, 21 g) about 78 kcal and one ounce of whole-milk mozzarella (28.35 g) about 85 kcal. A cube of paneer of about 20 g (our weight) is about 61 kcal and a level tablespoon of khoa of about 15 g (our weight) about 47 kcal. Our reading: per 100 g, cheddar and processed cheese carry more calories (403 and 371 kcal) than khoa, paneer or whole-milk mozzarella (316, 305 and 299 kcal), but a thin 21 g processed slice weighs less than a 28 g slice of cheddar, so the weight of the piece matters as much as the row.
Calories per 100 g and per piece
Indian lab values (IFCT 2017) cover only two of these foods: Table 1 has paneer (L003) and khoa (L004) in the milk and milk products group, with 6 regions each (PDF page 57), and no row for cheddar, mozzarella, processed cheese or cream cheese that we found. So those four rows are USDA FoodData Central SR Legacy reference values. For paneer and khoa the kcal is the book's kilojoules divided by 4.184, to the nearest kcal (1278 kJ and 1322 kJ). For the four cheeses it is the Energy figure printed on each USDA record. The piece weights come from two places. For the cheeses we use the household portion USDA prints on the record page: 1 slice (1 oz) of cheddar is 28 g, a 3/4 oz slice of process American cheese is 21 g, 1 oz of mozzarella is 28.35 g and 1 tbsp of cream cheese is 14.5 g. USDA lists mozzarella slices only as "6 slices (170 g)", about 28 g each, so we use its ounce. IFCT prints no household weights, so the paneer cube of 20 g and the khoa tablespoon of 15 g are ours: round numbers close to the 17 g USDA gives for a one-inch cube of cheddar and the 14.5 g for a tablespoon of cream cheese. Real pieces vary a lot between brands and shops, so weigh yours. Each figure is the grams times the kcal per 100 g in the table, divided by 100, rounded to the nearest kcal. The process American row is the nearest USDA row to a packaged cheese slice, not the same product as any one Indian brand.
| Food | Source | kcal per 100 g | 1 piece (where the weight comes from) | kcal per piece | kcal for 2 pieces |
|---|---|---|---|---|---|
| Cheese, cheddar | USDA FDC 173414 | 403 kcal | 1 slice (1 oz), 28 g (USDA) | 113 kcal | 226 kcal |
| Cheese, pasteurized process, American (nearest USDA row to a processed cheese slice) | USDA FDC 171290 | 371 kcal | 1 slice (3/4 oz), 21 g (USDA) | 78 kcal | 156 kcal |
| Cheese, cream | USDA FDC 173418 | 350 kcal | 1 tbsp, 14.5 g (USDA) | 51 kcal | 102 kcal |
| Khoa | IFCT 2017 L004 (Table 1, PDF page 57) | 316 kcal (1322 kJ) | 1 level tbsp, 15 g (weight is ours) | 47 kcal | 95 kcal |
| Paneer | IFCT 2017 L003 (Table 1, PDF page 57) | 305 kcal (1278 kJ) | 1 cube, 20 g (weight is ours) | 61 kcal | 122 kcal |
| Cheese, mozzarella, whole milk | USDA FDC 170845 | 299 kcal | 1 oz, 28.35 g (USDA) | 85 kcal | 170 kcal |
What stands out in the numbers
- Per 100 g the six rows run from 299 to 403 kcal: whole-milk mozzarella is lowest and cheddar highest, with paneer (305) and khoa (316) next to mozzarella.
- At the same 28 g the order is the per-100 g order. A 28 g piece of cheddar is about 113 kcal, of processed cheese about 104, of khoa about 88, of paneer about 85 and of mozzarella about 84. That is our arithmetic on the table rows.
- Per piece the order changes. A thin 21 g processed slice is about 78 kcal against about 113 for a 28 g cheddar slice, and a 14.5 g tablespoon of cream cheese is about 51 kcal, because the pieces weigh different amounts.
- A cube is not a slice. USDA lists a one-inch cube as 17 g of cheddar (about 69 kcal), 18 g of process American cheese (about 67 kcal) and 16 g of cream cheese (about 56 kcal); our 20 g paneer cube is about 61 kcal. The cube weights for the cheeses are USDA's, the paneer one is ours.
- Paneer and khoa from the same book. Our paneer protein guide works from the same IFCT 2017 paneer row (L003, 305 kcal per 100 g); this page adds the calories of one cube and sets paneer and khoa beside the cheeses.
How to log it so the numbers hold
- Weigh one piece. Put one slice or cube on a kitchen scale once and scale the table; the pack weight divided by the slice count is the quickest check for a packaged slice.
- Cooking and filling are extra. Paneer fried in oil or cooked in gravy, cheese melted on a pizza or in a sandwich, and khoa in a sweet are not these rows: the oil, sugar, bread or other ingredients add to them, so log those separately.
- Grated or shredded cheese. Log it by grams, not by the cup: USDA gives a cup of shredded cheddar as 113 g and a cup of shredded mozzarella as 112 g, so a cup is a weight to measure, not a slice.
- Brands vary. A cheese spread, a low-fat cheese or a flavoured paneer is not one of these rows; read the pack or use the closest row.
Where NYUS fits (our app)
We make NYUS, so read this as ours. NYUS is an AI fitness and nutrition coach in early access on Android, with no ads and no data selling. You log foods yourself by searching 8,900+ Indian and global foods or by barcode, and a weekly check-in adjusts your calories, macros and step goal once enough is logged. Barcode coverage of Indian packaged foods is not complete, so search by name when a scan finds nothing.
What this page leaves out
- A calorie or protein target: we have not looked up one for any person, so we give none.
- Protein, fat and carbohydrate: this page gives energy only; the IFCT 2017 and USDA records print more.
- Other cheeses (cottage cheese, feta, parmesan, cheese spread), curd, buttermilk, ghee and milk, and any dish or sweet made with paneer, khoa or cheese: not covered here.
- Brand pack labels and FSSAI figures: not used, so the page does not mix label numbers with the records above.
- Anything about weight, health or what these foods do to your body: the page adds up food data and makes no claim about it. If you have a medical condition, ask your doctor or dietitian.
Sources
- ICMR-NIN, Indian Food Composition Tables 2017 (IFCT 2017). Table 1, energy per 100 g edible portion, read from the PDF on 27 Oct 2026: L003 (paneer, 6 regions, 1278 kJ) and L004 (khoa, 6 regions, 1322 kJ), PDF page 57.
- USDA FoodData Central, SR Legacy 173414 (Cheese, cheddar (Includes foods for USDA's Food Distribution Program)): Energy 403 kcal per 100 g; household portions printed on the record: 1 slice (1 oz) 28 g, 1 cubic inch 17 g (read 27 Oct 2026).
- USDA FoodData Central, SR Legacy 171290 (Cheese, pasteurized process, American, without added vitamin D): Energy 371 kcal per 100 g; household portions: 1 slice (3/4 oz) 21 g, 1 slice (1 oz) 28 g, 1 cubic inch 18 g (read 27 Oct 2026).
- USDA FoodData Central, SR Legacy 173418 (Cheese, cream): Energy 350 kcal per 100 g; household portions: 1 tbsp 14.5 g, 1 cubic inch 16 g (read 27 Oct 2026).
- USDA FoodData Central, SR Legacy 170845 (Cheese, mozzarella, whole milk): Energy 299 kcal per 100 g; household portions: 1 oz 28.35 g, 6 slices 170 g (read 27 Oct 2026).
- nyus.in, the NYUS landing page, read on 27 Oct 2026 for the app statements in the NYUS section and the CTA.
The paneer cube and khoa spoon weights, the sums, the rounding, the kilojoule to kcal conversion and every sentence starting "Our reading" are NYUS's own arithmetic or opinion, not from IFCT or USDA. The cheese slice, ounce, cube and tablespoon weights are USDA's, printed on the record pages above. Names in the Food column (cheese slice, paneer, khoa) are our matching to the record names listed above.
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Join the NYUS waitlistFrequently asked questions
How many calories are in one slice of cheese?
The USDA FoodData Central SR Legacy record 173414 (Cheese, cheddar) prints 403 kcal per 100 g and lists 1 slice (1 oz) as 28 g, so one slice is about 113 kcal by our arithmetic. Record 171290 (Cheese, pasteurized process, American) prints 371 kcal per 100 g and lists a 3/4 oz slice as 21 g, about 78 kcal; its 1 oz slice of 28 g is about 104 kcal. A slice in your pack may weigh differently: weigh it.
How many calories are in a cube of paneer?
IFCT 2017 row L003 (paneer, 6 regions) gives 1278 kJ per 100 g, which is 305 kcal at 4.184 kJ per kcal. IFCT prints no household weight, so the cube is our assumption: a 20 g cube is about 61 kcal and two cubes about 122 kcal. At the same 28 g as a cheddar slice, paneer is about 85 kcal. Weigh your own cube.
How many calories are in a spoon of khoa?
IFCT 2017 row L004 (khoa, 6 regions) gives 1322 kJ per 100 g, which is 316 kcal. By our assumption of a level tablespoon of about 15 g, that is about 47 kcal; IFCT prints no household weight, so the 15 g is ours. Khoa in a sweet is not this row: the sugar, fat and other ingredients are extra.
Does IFCT 2017 have cheddar, mozzarella or processed cheese?
Not in Table 1 that we found. IFCT 2017 has paneer (L003) and khoa (L004) in the milk and milk products group but no cheddar, mozzarella, processed or cream cheese, so those four rows come from USDA FoodData Central SR Legacy records, and the table says which source each row uses.
Can I log a cheese slice or a paneer cube in NYUS?
NYUS is our app. You log foods yourself by searching 8,900+ Indian and global foods or by barcode; weigh one slice or cube for the best match. NYUS is in early access on Android: 30-day free trial, then plans from ₹499 for one month, paid once with no auto-renewal, no card needed to start.