Cheese, muenster
FDC 171245cup, diced (132 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 36 · +1 vs Dairy & eggs medianMuenster scores 36 of 100 on the Nutrient Density Score, a Low band result that ranks 27 of 60 among Dairy & eggs foods. It still supplies meaningful nutrition per 100 g: 55% DV for calcium, 47% DV for protein, and 33% DV for vitamin A, making it one of the more vitamin A rich cheeses in the lineup.
This semi-soft, mild cheese melts easily, which is why it turns up so often on sandwiches, burgers, and quesadillas rather than eaten plain. A cup diced (132 g) is a typical serving for a recipe. The caveat is straightforward: muenster is high in sodium at 628 mg per 100 g and high in saturated fat at 19.1 g per 100 g, so portion size matters more than the cheese itself.
See how this score is calculated, build a plate around cheese, muenster, 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 | 368 kcal | 18% |
| Total fat | 30 g | 38% |
| Saturated fat | 19 g | 96% |
| Cholesterol | 96 mg | 32% |
| Sodium | 628 mg | 27% |
| Carbohydrate | 1.1 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | 1.1 g | |
| Protein | 23 g | 47% |
| Potassium | 134 mg | 3% |
| Calcium | 717 mg | 55% |
| Iron | 0.41 mg | 2% |
| Magnesium | 27 mg | 6% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 298 µg | 33% |
| Vitamin E | 0.26 mg | 2% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 486 kcal | 24% |
| Total fat | 40 g | 51% |
| Saturated fat | 25 g | 126% |
| Cholesterol | 127 mg | 42% |
| Sodium | 829 mg | 36% |
| Carbohydrate | 1.5 g | 1% |
| Dietary fiber | 0 g | 0% |
| Sugars | 1.5 g | |
| Protein | 31 g | 62% |
| Potassium | 177 mg | 4% |
| Calcium | 946 mg | 73% |
| Iron | 0.54 mg | 3% |
| Magnesium | 36 mg | 8% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 393 µg | 44% |
| Vitamin E | 0.34 mg | 2% |
Source: USDA FoodData Central · Public domain
FDC 171245Original 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.
Cheese, romanoDensity 36 vs 36Cheese, cheddarDensity 37 vs 36Cheese, brickDensity 37 vs 36Original analysis by NutriVerdict
In the kitchen and how to use it
Muenster is a semi-soft American cheese with a smooth, pale interior and a distinctive orange-tinted rind, milder and creamier than its French namesake. It melts easily and evenly, which is why it shows up so often on grilled cheese sandwiches, burgers, and quesadillas, or layered into a panini alongside deli meat. Sliced thin, it also works well on a cheese board or folded into an omelet, where its buttery texture and mild tang do not overpower other ingredients.
Choose muenster with a moist, unbroken rind and store it wrapped in wax paper inside a resealable bag to keep it from drying out or picking up refrigerator odors; use within a week or two of opening for the best texture. A cup diced (132 g) comes to 368 calories with 23.4 grams of protein and 55% DV calcium per 100 grams, making it a reasonable way to add both protein and calcium to a sandwich or omelet, though its 628 mg of sodium per 100 grams is worth keeping in mind if other parts of the meal are also salty.
Frequently asked questions about cheese, muenster
How many calories are in muenster cheese?
Muenster cheese has about 368 calories per 100 grams, with a cup diced (132 g) providing roughly 486 calories.
Is muenster cheese a good source of calcium?
Yes, muenster provides about 55% of the Daily Value for calcium per 100 grams, making it a solid calcium contributor for a semi-soft cheese.
What does muenster cheese pair well with?
Muenster melts smoothly, so it pairs naturally with grilled sandwiches, burgers, and quesadillas, and its mild flavor also works well alongside deli meats on a sandwich.