Cheese, like many other milk products, provides protein, vitamins, minerals, fat, saturated fat, and cholesterol. While cheese is one of the best sources of calcium, it may also be high in sodium and saturated fat. A 1 1/2-ounce serving of natural cheese supplies the same amount of calcium as 1 cup of milk or yogurt, as well as 12 to 14 grams total fat, 9 grams saturated fatty acids, 44 milligrams cholesterol, and 173 calories. For sodium, while 1 cup of milk contains 120 milligrams, 11/2 ounces of natural cheese could contain from 110 to 450 milligrams, while 2 ounces of process cheese could contain 800 milligrams.