FoodScore
0/ 100
Decentdairy· 100 g

Cheesecake

Cheesecake scores a decent 51/100, primarily due to its high saturated fat content, which significantly impacts its overall nutritional profile despite some beneficial micronutrients.

Nutrition data (per 100 g)

Source: USDA FoodData Central.

  • Cheesecake contains 321 kcal per 100 g.
  • Cheesecake contains 5.5 g of protein per 100 g.
  • Cheesecake contains 22.5 g of total fat per 100 g (9.9 g saturated).
  • Cheesecake contains 0 g of added sugar per 100 g.
  • Cheesecake provides 438 mg of sodium per 100 g.
  • Cheesecake provides 90 mg of potassium per 100 g.
  • Cheesecake provides 51 mg of calcium per 100 g.
  • Cheesecake scores 51/100 on FoodScore (decent).
  • Cheesecake is classified as NOVA 1 (unprocessed or minimally processed).
  • Cheesecake has a FoodScore of 51/100, placing it in the decent category.
  • A 100g serving contains 9.92g of saturated fat, contributing to a penalty.
  • It is minimally processed (NOVA 1), indicating a whole food base.
  • Provides 18% DV of Vitamin A and 7% DV of Vitamin B12 per 100g serving.
  • Contains 438mg of sodium per 100g, which is a notable amount.
  • Scores +18 points above the dairy category average (33/100 across 5088 foods).
Fiber
0.4g
1% of Daily Value
Protein
5.5g
11% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
438mg
19% of Daily Value
+
What it brings to the table
Protein (5.5g)+1
Micronutrients (Vitamin A, Riboflavin)+4
Whole food (NOVA 1)+10
−
What holds it back
Saturated fat (9.9g)-13
Sodium (438mg)-1

Why it scores 51

Cheesecake receives a FoodScore of 51 out of 100, placing it in the decent category. This score is largely influenced by its macronutrient profile, particularly its fat content. The most significant penalty comes from its high saturated fat, with 9.92g per 100g serving, leading to a substantial -13 point deduction. Additionally, its sodium content of 438mg per 100g incurs a minor -1 point penalty. On the positive side, cheesecake benefits from being a minimally processed food, classified as NOVA 1, which earns a +10 point bonus. It also receives +1 point for its 5.5g of protein and +4 points for its micronutrient contributions, specifically Vitamin A (18% DV) and Riboflavin. To achieve a higher score, cheesecake would need a significant reduction in its saturated fat and sodium content, perhaps through ingredient modifications like using lower-fat dairy or alternative sweeteners, while maintaining its beneficial micronutrient contributions.

Health benefits

What the nutrients in cheesecake actually do for you, grounded in established dietary science.

Supports Bone Health

Cheesecake contributes to bone health through its dairy base, providing essential minerals. A 100g serving offers 51mg of calcium, which is 4% of the Daily Value, and 11mg of magnesium, representing 3% of the Daily Value. Both calcium and magnesium are crucial for maintaining bone density and structure, with dietary guidelines emphasizing their importance for preventing osteoporosis. While not a primary source, it can contribute to daily intake, especially when combined with other calcium-rich foods. However, its overall nutritional profile suggests it should be consumed in moderation as part of a balanced diet.

Provides Essential Vitamins

Cheesecake provides several essential vitamins, notably Vitamin A and Vitamin B12, which are vital for various bodily functions. A 100g serving delivers 18% of the Daily Value for Vitamin A, important for vision, immune function, and cell growth. It also offers 7% of the Daily Value for Vitamin B12, a nutrient critical for nerve function, red blood cell formation, and DNA synthesis. These vitamins are primarily derived from the dairy and egg components of cheesecake. While these contributions are beneficial, cheesecake is not a concentrated source of all vitamins, and a diverse diet is necessary to meet all micronutrient needs.

Source of Protein

Cheesecake contains protein, an essential macronutrient for muscle repair, growth, and overall bodily function. A 100g serving provides 5.5g of protein, which can contribute to your daily protein intake. Protein is crucial for satiety and maintaining lean muscle mass, making it an important component of a balanced diet. The protein in cheesecake primarily comes from the cream cheese and eggs used in its preparation. While 5.5g is a modest amount compared to dedicated protein sources, it adds to the overall nutritional value, especially when consumed as part of a meal or snack.

Minimally Processed Food

Cheesecake is classified as a NOVA 1 food, meaning it is minimally processed. This classification indicates that it is made from whole or minimally altered ingredients, such as dairy, eggs, and sugar, without the addition of industrial substances like artificial flavors, colors, or preservatives. Consuming minimally processed foods is generally encouraged by dietary guidelines as they tend to retain more of their natural nutrients and fiber compared to ultra-processed alternatives. This characteristic contributes positively to its FoodScore, highlighting its fundamental ingredient quality despite other nutritional considerations.

How to eat it

Cheesecake is typically enjoyed as a dessert in the US, often served after meals or on special occasions. It's known for its rich, creamy texture and sweet flavor. While it can be a delightful treat, its calorie and fat density means it's best consumed in moderation. Common preparations include plain, fruit-topped, or chocolate-swirled varieties. Due to its richness, a small slice often suffices to satisfy a craving.

Serve cheesecake in smaller portions to manage calorie and saturated fat intake, especially when enjoying it as a dessert.
Pair a small slice with fresh berries or a light fruit compote to add fiber and antioxidants without excessive added sugar.
Store leftover cheesecake in an airtight container in the refrigerator to maintain freshness and prevent spoilage for up to 3-5 days.
Consider making homemade versions to control ingredients, potentially reducing saturated fat or sodium by using lower-fat cream cheese or less salt.
Enjoy cheesecake as an occasional treat rather than a regular staple, integrating it into a diet rich in whole, unprocessed foods.
Things to keep in mind

For most healthy adults, cheesecake does not pose significant immediate health risks when consumed in moderation. However, individuals with lactose intolerance may experience digestive discomfort due to its dairy content. Those managing blood sugar levels should be mindful of its sugar content, even though it has 0g of added sugar per 100g, the natural sugars and overall carbohydrate load can still impact glucose. Its high saturated fat content is a consideration for individuals monitoring their cardiovascular health. As with any rich dessert, excessive consumption could contribute to weight gain over time.

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Reader questions
Is cheesecake healthy?
Cheesecake has a FoodScore of 51/100, placing it in the 'decent' category. It provides some beneficial micronutrients like Vitamin A (18% DV) and Vitamin B12 (7% DV), and is a source of protein. However, its high saturated fat content (9.92g per 100g) and notable sodium (438mg per 100g) are significant nutritional drawbacks. It is best enjoyed in moderation as part of a balanced diet.
Is cheesecake good for weight loss?
Cheesecake is not ideal for weight loss due to its high calorie density (321 calories per 100g) and significant fat content. While it offers some protein (5.5g), which can contribute to satiety, the overall caloric intake from even a small serving can be substantial. For weight management, focusing on lower-calorie, higher-fiber foods is generally more effective.
Is cheesecake ultra-processed?
No, cheesecake is classified as a NOVA 1 food, meaning it is minimally processed. This classification indicates it is made from whole or minimally altered ingredients like dairy, eggs, and sugar, without the extensive use of industrial processing agents or artificial additives typically found in ultra-processed foods.
How can I make cheesecake healthier?
To make cheesecake healthier, you can modify recipes by using lower-fat cream cheese or Greek yogurt for some of the dairy, reducing the amount of sugar, or incorporating whole-grain crusts. Adding fresh fruit toppings can also boost fiber and nutrient content. These adjustments can help reduce its saturated fat and calorie load.
What are some healthier dessert alternatives to cheesecake?
Healthier dessert alternatives to cheesecake often include options with lower saturated fat and sugar, and higher fiber. Examples include fresh fruit salads, Greek yogurt parfaits with berries, baked apples, or small portions of dark chocolate. These alternatives can satisfy a sweet craving while providing more beneficial nutrients and fewer less desirable ones.
Does cheesecake contain a lot of sugar?
While the specific 'added sugar' content per 100g is 0g, cheesecake still contains natural sugars from dairy and any added sweeteners in its recipe. The overall carbohydrate content contributes to its sweetness. When considering total sugar intake, it's important to look at the full nutritional profile, not just added sugars.
Is cheesecake a good source of calcium?
Cheesecake provides some calcium, with 51mg per 100g serving, which is 4% of the Daily Value. While it contributes to daily calcium intake, it is not considered a primary or excellent source of calcium. You would need to consume a very large portion to meet a significant percentage of your daily calcium needs, which would also come with high calorie and saturated fat intake.

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Data & references

Sources: USDA FoodData Central (SR Legacy, fdcId 172711)Updated 2026-04-20