Cheesecake: Calories, Nutrition & Healthier Swaps

Cheesecake is cream cheese, sugar and a cookie crust: high in saturated fat and calories — a slice can match a full meal.

Cheesecake nutrition facts per 100 g and per serving

Values per 100 g as eaten, averaged from food composition tables (USDA FoodData Central and others) and rounded — a specific brand or recipe will differ a little.

Cheesecake: what's in it

Nutritionally it's mainly a source of energy: 321 kcal per 100 g, 385 kcal per serving.

On the open Nutri-Score algorithm, cheesecake gets an E: more of a sometimes food than an everyday one. The score weighs calories, sugar, saturated fat and salt against protein, fiber and the share of fruit, vegetables, legumes and nuts.

What to watch

• High in saturated fat: 12 g per 100 g, against a daily reference of about 20 g.
• It's low in fiber, so add vegetables, greens or beans to the plate.
• One serving (slice, 120 g) has 25 g of sugar — 101% of the 25 g of free sugars the WHO suggests as an ideal daily limit.

How much movement is one serving?

One serving (slice, 120 g) is 385 kcal — roughly 2 h 06 min of easy walking or 48 min of cycling for a 70 kg (154 lb) person. In the diary, minutes are worked out for your weight and the activities you actually do.

Healthier swaps for Cheesecake

Swaps are picked the same way the app does it: from the same kind of food, with a serving matched to the same calories (±25%), and only when the swap is clearly better — not “salad instead of pizza”.

• Cocoa powder, unsweetened — 130 g, 377 kcal: −2.7 g saturated fat, −23 g sugar.
• Crêpes Suzette — 160 g, 376 kcal: −5 g saturated fat.
• Sweet rusks — 100 g, 395 kcal: −13 g saturated fat, −5.2 g sugar.
• Mille-feuille with berries — 180 g, 385 kcal: −3.4 g saturated fat.