How healthy is cheesecake?
Is cheesecake healthy? It can fit a healthy diet as an occasional treat. Cheesecake scores 6/100 on the HowHealthyIs Score: 100 g provides 377 kcal, 239 µg vitamin A and 6.1 g protein. New York-style cheesecake is a dense baked filling of cream cheese, eggs and sugar on a graham cracker crust: rich and filling, with some protein and vitamin A but a lot of saturated fat and added sugar. Source: standard recipe, USDA FoodData Central ingredients.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Cheesecake ranks higher than 6% of them.
Counts in favor (% daily value per 100 kcal)
- Vitamin A7%
- Protein3%
- Vitamin E2%
- Calcium2%
- Iron1%
- Magnesium1%
- Potassium1%
- Fiber0%
- Vitamin C0%
Counts against
- Saturated fat20%
- Added sugars7%
- Sodium3%
Raw NRF9.3: 17 minus 31 = -14. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in cheesecake?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 377 kcal | 490 kcal | |
| Protein | 6.1 g | 8 g | 16% |
| Carbohydrates | 27 g | 36 g | 13% |
| Fiber | 0.4 g | 0.5 g | 2% |
| Sugars | 19 g | 25 g | |
| Added sugars | 14 g | 18 g | 36% |
| Fat | 28 g | 36 g | 46% |
| Saturated fat | 15 g | 20 g | 100% |
| Omega-3 fats | 0.2 g | 0.2 g | |
| Vitamins | |||
| Vitamin A | 239 µg | 311 µg | 35% |
| Vitamin C | <0.1 mg | <0.1 mg | 0% |
| Vitamin D | 0.3 µg | 0.3 µg | 2% |
| Vitamin E | 0.9 mg | 1.2 mg | 8% |
| Vitamin K | 3.3 µg | 4.3 µg | 4% |
| Vitamin B12 | 0.3 µg | 0.3 µg | 14% |
| Folate | 31 µg | 41 µg | 10% |
| Minerals | |||
| Calcium | 79 mg | 103 mg | 8% |
| Iron | 0.8 mg | 1 mg | 6% |
| Potassium | 124 mg | 161 mg | 3% |
| Magnesium | 12 mg | 16 mg | 4% |
| Zinc | 0.6 mg | 0.8 mg | 7% |
| Sodium | 256 mg | 332 mg | 14% |
Estimated from the standard recipe below, using USDA FoodData Central values for each ingredient. Values rounded.
What is in a standard cheesecake?
We estimate cheesecake from this standard recipe (serves 12, about 1600 g cooked), using USDA values for each ingredient. Home and restaurant versions vary.
| Ingredient | Amount |
|---|---|
| Graham cracker crumbs | 180 g |
| Melted butter | 85 g |
| Sugar for the crust | 25 g |
| Cream cheese | 900 g |
| Sugar for the filling | 200 g |
| 4 eggs | 200 g |
| Sour cream | 120 g |
| Flour | 20 g |
| Vanilla extract | 10 g |
Why is cheesecake good for you?
- 311 µg vitamin A in 1 slice (1/12 cake), 35% of the daily value. Vitamin A contributes to the maintenance of normal vision.
- 8 g protein in 1 slice (1/12 cake), 16% of the daily value. Protein contributes to the maintenance of muscle mass.
- 0.3 µg vitamin B12 in 1 slice (1/12 cake), 14% of the daily value. Vitamin B12 contributes to the normal formation of red blood cells.
Good ways to use it
- A dessert for celebrations, served in thin slices
- Topping with fresh berries rather than sweet sauces
What should you watch out for?
- One slice can supply a large share of the day's saturated fat and added sugar.
What can you eat instead of cheesecake?
Foods you can use the same way with a higher HowHealthyIs Score.