Cheese, fontina
FDC 170843cup, diced (132 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 29 · -6 vs Dairy & eggs medianFontina cheese posts a Nutrient Density Score of 29 of 100, Low band, ranking 38 of 60 in Dairy & eggs. It earns that score partly through protein at 51% DV and calcium at 42% DV, with vitamin A adding another 29% DV, three genuinely strong numbers for a cheese.
It is a semi-soft table cheese, melted into fondue and sandwiches or diced onto a cheese board, with one cup diced (132 g) as the reference serving here, though realistic portions are usually smaller. The tradeoffs are real: sodium runs high at 800 mg, saturated fat at 19.2 g, and cholesterol is notable at 116 mg, all per 100 g. With a score below the Dairy & eggs median of 35, reduced fat sour cream is one lighter same-category option.
See how this score is calculated, build a plate around cheese, fontina, or compare it with another food.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 389 kcal | 19% |
| Total fat | 31 g | 40% |
| Saturated fat | 19 g | 96% |
| Cholesterol | 116 mg | 39% |
| Sodium | 800 mg | 35% |
| Carbohydrate | 1.6 g | 1% |
| Dietary fiber | 0 g | 0% |
| Sugars | 1.6 g | |
| Protein | 26 g | 51% |
| Potassium | 64 mg | 1% |
| Calcium | 550 mg | 42% |
| Iron | 0.23 mg | 1% |
| Magnesium | 14 mg | 3% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 261 µg | 29% |
| Vitamin E | 0.27 mg | 2% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 513 kcal | 26% |
| Total fat | 41 g | 53% |
| Saturated fat | 25 g | 127% |
| Cholesterol | 153 mg | 51% |
| Sodium | 1056 mg | 46% |
| Carbohydrate | 2 g | 1% |
| Dietary fiber | 0 g | 0% |
| Sugars | 2 g | |
| Protein | 34 g | 68% |
| Potassium | 84 mg | 2% |
| Calcium | 726 mg | 56% |
| Iron | 0.3 mg | 2% |
| Magnesium | 18 mg | 4% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 345 µg | 38% |
| Vitamin E | 0.36 mg | 2% |
Source: USDA FoodData Central · Public domain
FDC 170843Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the dairy & eggs median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Sour cream, lightDensity 30 vs 29Sour cream, reduced fatDensity 31 vs 29Cheese sauce, prepared from recipeDensity 32 vs 29Original analysis by NutriVerdict
In the kitchen and how to use it
Fontina is a semi-soft cow's milk cheese with a smooth, elastic texture that melts easily, making it a favorite for grilled cheese, paninis, fondue, and melting over polenta or baked pasta. Its flavor ranges from mild and buttery in younger wheels to nuttier and more pungent as it ages, and it's often diced into salads, layered into sandwiches, or served on a cheese board alongside cured meats and fruit.
Store fontina wrapped in wax or parchment paper, not plastic, inside the refrigerator's cheese drawer, and rewrap after each use to keep the cut surface from drying out. A cup diced, at 132 g, reflects a standard serving size for cooking; per 100 g fontina delivers 25.6 g protein, reaching 51% DV, along with 42% DV for calcium and 29% DV for vitamin A, making it a dense way to build both protein and calcium into a meal. At 389 calories and 31.1 g fat per 100 g, it's rich enough that a small handful diced into a dish or a modest slice on a sandwich goes a long way.
Frequently asked questions about cheese, fontina
How many calories are in fontina cheese?
It has 389 calories per 100 g, with a cup diced (132 g) as a common serving.
Is fontina a good source of calcium?
Yes, it reaches 42% DV for calcium per 100 g, along with 51% DV for protein.
What does fontina pair well with?
Its melting quality makes it a good match for grilled sandwiches, fondue, polenta, and baked pasta dishes.