Colby cheese calories come to 110 for one 28 g slice and 394 per 100 g. Fat supplies 73% of those calories, so the total climbs fast with every extra slice or handful of shreds. Each slice still brings 6.7 g of protein, which is the best argument for keeping it on the plate.
110kcal
1 slice · 28 g, natural cheese
24%protein
6.7 gProtein
1 gCarbs
9 gFat
How to burn off 110 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
Skip the math. BodyPal counts these calories from your steps and workouts automatically.
Nutrition facts
Natural cheese · per 28 g
Calories
110 kcal
Protein
6.7 g
Carbohydrate
0.7 g
Fat
9 g
Saturated fat
5.7 g
Cholesterol
27 mg
Sodium
169 mg
Potassium
36 mg
Iron
0.2 mg
Source: USDA FoodData Central
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Verified nutrition data
Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified October 2026. How we verify our data →
Colby cheese: calories, protein and sodium by serving
Percent of daily value uses the FDA reference of 2,000 kcal a day.
Serving
kcal
Protein
Carbs
Fat
Sodium
% DV kcal
1 slice (28 g)
110
6.7 g
0.7 g
9 g
169 mg
6%
Shredded cup (113 g)
445
26.8 g
2.9 g
36.3 g
683 mg
22%
1 cubic inch (17 g)
67
4 g
0.4 g
5.5 g
103 mg
3%
100 g
394
23.8 g
2.6 g
32.1 g
604 mg
20%
3 × 1 slice (28 g)
331
20 g
507 mg
5 × 1 slice (28 g)
552
33.3 g
846 mg
One slice is 110 calories; a shredded cup is 445
A single 28 g slice of colby is 110 calories, 6% of the daily value. That is a modest number on its own. The trouble is that colby rarely shows up one slice at a time.
Two slices on a sandwich come to 221 calories and 13.3 g of protein. Three slices reach 331. Five slices, the kind of stack that lands on a cheese plate or a double burger, hit 552 calories and 846 mg of sodium. Each slice you add costs about the same, so the count is easy to track if you actually count.
Shredded cheese is where estimates drift most. A shredded cup weighs 113 g and carries 445 calories, 22% of the daily value, plus 36.3 g of fat. Casseroles, nachos and baked pasta often take that much for the whole dish, so split it by the servings you cut. A 17 g cubic inch, the size of a snack cube, is 67 calories. If you track by weight, the 100 g figure of 394 calories is the cleanest anchor, and a kitchen scale beats eyeballing a pile of shreds.
Fat is nearly three quarters of the calories
Of every calorie in colby, 73% comes from fat, 24% from protein and 3% from carbs. Per 100 g that works out to 32.1 g of fat, 23.8 g of protein and 2.6 g of carbohydrate, with 0.5 g of sugar and 0 g of fiber. This is a fat food with useful protein, not a protein food with some fat.
The protein is still a real asset. One slice gives 6.7 g, 13% of the daily value, and a shredded cup gives 26.8 g, or 54%. The catch is that you pay for that protein with fat: each slice carries 9 g of fat alongside its 6.7 g of protein.
Carbs barely register. A slice holds 0.7 g of carbohydrate and 0.1 g of sugar, which makes colby easy to fit into low-carb eating. If you count calories rather than carbs, fat is the number that decides the total, and portion size is the only lever that moves it.
Saturated fat is the row to watch
Colby has 20.2 g of saturated fat per 100 g, against a daily value of 20 g. It also holds 95 mg of cholesterol per 100 g, with the daily value set at 300 mg. These rows are what make colby a measured-portion food rather than an eat-freely one.
Sodium is moderate by cheese standards. A slice has 169 mg, 7% of the 2300 mg daily value, and a shredded cup has 683 mg, or 30%. Swiss is the low-sodium outlier among similar cheeses at 185 mg per 100 g, while colby sits at 604 mg.
If you watch sodium, count the cheese together with what it sits on. Bread, deli meat, crackers and tortilla chips add their own salt, and a grilled cheese or a plate of nachos can stack several salty foods in one sitting. The slice is rarely the problem by itself; the company it keeps usually is.
Pair colby with volume, not more fat
Colby is mild and melts smoothly, so it tends to end up in grilled cheese, burgers, quesadillas and casseroles. Those are already rich dishes. The cheese is often the second or third fat source on the plate, not the only one, which is why the total for the meal runs higher than the cheese alone suggests.
The easier move is to set colby next to foods that add bulk for few calories: apple slices, cucumbers, bell peppers or a big salad. One slice with fruit turns a 110-calorie portion into a snack that feels like more. Cubes work the same way; a few 67-calorie cubes with crunchy vegetables go further than a handful eaten straight from the bag.
Plain colby is sold by Kroger, Kraft and Dupont Cheese, and Colby Jack blends sit right next to it on the shelf. Check each label rather than assuming they match. If you snap a photo of your plate, BodyPal can log the cheese from the picture.
How does colby cheese compare?
Here is colby next to sharp cheddar, Swiss and pepper jack, compared per 100 g and per usual serving.
Verdict: For the fewest calories per slice pick pepper jack at 104, and if sodium is your concern pick Swiss, which carries 185 mg per 100 g against colby's 604 mg. Colby and sharp cheddar are near twins at 394 and 410 calories per 100 g, so choose between them on taste.
Most popular colby cheese brands in the United States
Ranked by popularity in the BodyPal database
# Productkcal / 100 g
1365 Everyday Value Colby Jack1 slice · 23 g391 kcal
How many calories are in one slice of colby cheese?
A 28 g (1 oz) slice of colby cheese has about 110 calories, and a shredded cup (113 g) has 445.
Is colby cheese good for weight loss?
Colby is calorie dense at 394 calories and 32.1 g fat per 100 g. A 28 g slice gives 110 calories, 9.0 g fat and 6.7 g protein.
Colby cheese vs cheddar: which has fewer calories?
Colby has 394 calories per 100 g and sharp cheddar 410, so a 28 g slice is 110 calories for colby versus 115 for sharp cheddar.
How much protein is in colby cheese?
Colby cheese has 23.8 g protein per 100 g, which is 6.7 g in a 28 g slice and 26.8 g in a shredded cup.
Is colby cheese fattening?
Colby is calorie-dense at 394 calories per 100 g, with 73% of them from fat. One 28 g slice is 110 calories, while a shredded cup is 445, so the portion you use decides how much it adds to your day.
Is colby cheese healthy?
A 28 g slice gives 6.7 g of protein, 13% of the daily value, for 110 calories. The downside is 20.2 g of saturated fat per 100 g against a 20 g daily value, plus 604 mg of sodium, so moderate portions work best.
How many calories are in a cup of shredded colby cheese?
A shredded cup (113 g) of colby has 445 calories, 22% of the daily value. It also carries 26.8 g of protein, 36.3 g of fat and 683 mg of sodium, so measure before topping a casserole.
How many calories are in 100 g of colby cheese?
100 g of colby cheese has 394 calories, with 23.8 g of protein, 32.1 g of fat and 2.6 g of carbs. Fat supplies 73% of the calories, protein 24% and carbs 3%.
