Cheddar cheese scores 61/100, a 'Good' rating, primarily due to its strong protein and micronutrient content, balanced against its notable saturated fat and sodium levels.
Nutrition data (per 100 g)
Source: USDA FoodData Central.
Cheddar cheese contains 403 kcal per 100 g.
Cheddar cheese contains 24.9 g of protein per 100 g.
Cheddar cheese contains 33.1 g of total fat per 100 g (21.0 g saturated).
Cheddar cheese contains 0 g of added sugar per 100 g.
Cheddar cheese provides 621 mg of sodium per 100 g.
Cheddar cheese provides 721 mg of calcium per 100 g.
Cheddar cheese provides 98 mg of potassium per 100 g.
Cheddar cheese scores 61/100 on FoodScore (good).
Cheddar cheese is classified as NOVA 2 (processed culinary ingredient).
Cheddar cheese provides 24.9g of protein per 100g, contributing significantly to daily protein needs.
A 100g serving delivers 55% of the Daily Value for calcium and 35% for vitamin B12.
It is a NOVA class 2 food, indicating it is a culinary ingredient with minimal processing.
High in saturated fat, with 21g per 100g, which is a significant penalty in its FoodScore.
Contains 621mg of sodium per 100g, contributing to its overall sodium penalty.
Scores +28 points above the dairy category average (33/100 across 5088 foods).
Fiber
0g
0% of Daily Value
Protein
24.9g
50% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
621mg
27% of Daily Value
+
What it brings to the table
Protein (24.9g)+10
Micronutrients (Calcium, Phosphorus, Zinc, Vitamin A, Vitamin B12)+10
Minimally processed (NOVA 2)+8
−
What holds it back
Saturated fat (21g)-15
Sodium (621mg)-2
Why it scores 61
Cheddar cheese earns a 'Good' FoodScore of 61 out of 100, reflecting its nutritional strengths and weaknesses. It receives substantial bonuses for its high protein content, providing 24.9g per 100g, which is a significant contribution to daily requirements. The cheese also scores well for its rich micronutrient profile, particularly calcium (721mg, 55% DV), vitamin B12 (35% DV), vitamin A (29% DV), and zinc (28% DV), all essential for various bodily functions. As a NOVA class 2 food, it is considered a minimally processed culinary ingredient, earning additional points. However, these benefits are partially offset by penalties. The most significant deduction comes from its high saturated fat content, at 21g per 100g, which is above recommended daily limits and a key factor in dietary guidelines. Additionally, its sodium content of 621mg per 100g incurs a smaller penalty. To achieve a higher FoodScore, cheddar cheese would need to have a lower saturated fat and sodium content, which is challenging for a natural dairy product of this type.
Health benefits
What the nutrients in cheddar cheese actually do for you, grounded in established dietary science.
Supports Bone Health
Cheddar cheese is an excellent source of nutrients crucial for maintaining strong bones. A 100g serving provides 721mg of calcium, supplying 55% of the Daily Value, which is vital for bone density and structure. It also offers 28mg of magnesium (7% DV) and significant phosphorus, both of which work synergistically with calcium to support bone mineralization. Dietary guidelines emphasize the importance of adequate calcium intake throughout life to reduce the risk of osteoporosis, and dairy products like cheddar are a bioavailable source of this mineral. While beneficial, it should be consumed as part of a balanced diet that also includes other bone-supporting nutrients and physical activity.
Contributes to Muscle Maintenance and Growth
With 24.9g of protein per 100g, cheddar cheese is a high-quality protein source that supports muscle maintenance and growth. Protein is essential for repairing muscle tissue after exercise and for synthesizing new muscle proteins. The protein in cheese is a complete protein, meaning it contains all nine essential amino acids necessary for the body. Additionally, it provides 35% of the Daily Value for vitamin B12, which is crucial for energy metabolism and red blood cell formation, both indirectly supporting muscle function and recovery. Incorporating protein-rich foods like cheddar into meals can help meet daily protein targets, especially important for active individuals or those aiming to preserve muscle mass.
Provides Essential Micronutrients
Beyond calcium and protein, cheddar cheese is a good source of several other essential micronutrients. It delivers 29% of the Daily Value for Vitamin A, important for vision and immune function, and 28% of the Daily Value for zinc, a mineral critical for immune response, wound healing, and DNA synthesis. The presence of vitamin B12 (35% DV) is also significant for nerve function and red blood cell production. These nutrients contribute to overall health and well-being, supporting various bodily processes. While cheddar offers these benefits, it's important to consume a diverse range of foods to ensure intake of all necessary vitamins and minerals.
Supports Satiety and Weight Management
The high protein content of cheddar cheese can contribute to increased satiety, helping individuals feel fuller for longer. At 24.9g of protein per 100g, it can be a satisfying component of meals or snacks, potentially reducing overall calorie intake throughout the day. Research suggests that protein-rich foods have a higher thermic effect and can help in preserving lean muscle mass during weight loss. While cheddar is calorie-dense (403 calories per 100g) and high in fat, consuming it in appropriate portion sizes can be a valuable tool in a balanced approach to weight management, by promoting fullness and reducing the urge to snack on less nutritious options.
Cheddar cheese scores 61/100, a 'Good' rating, primarily due to its strong protein and micronutrient content, balanced against its notable saturated fat and sodium levels.
How to eat it
Cheddar cheese is a versatile culinary ingredient (NOVA class 2) widely consumed in the US diet, often grated, sliced, or melted. It's a staple in sandwiches, on crackers, in casseroles, and as a topping for various dishes. Due to its calorie and saturated fat density, it's best enjoyed in moderation, typically in 1-ounce (28g) servings. Its rich flavor means a little goes a long way in enhancing meals.
Pair cheddar with fiber-rich foods like whole-grain crackers, apples, or vegetables to balance its nutritional profile and enhance satiety.
Use cheddar as a flavor enhancer in smaller amounts, rather than the main component of a dish, to manage saturated fat and sodium intake.
Grate cheddar yourself from a block to avoid anti-caking agents and ensure a fresher, purer product compared to pre-shredded varieties.
Store cheddar properly in the refrigerator, wrapped tightly to prevent drying out and mold, ensuring optimal freshness and taste.
Things to keep in mind
For most healthy adults, cheddar cheese is safe to consume in moderate amounts. However, individuals with lactose intolerance may experience digestive discomfort due to its lactose content, though aged cheeses like cheddar typically have lower lactose levels than fresh dairy. Its high sodium content (621mg per 100g) means those on sodium-restricted diets, such as individuals with high blood pressure, should monitor their intake carefully. People with a dairy allergy should avoid cheddar cheese entirely. There are no widely documented drug interactions or specific concerns for pregnant individuals at normal serving sizes.
Cheddar cheese can be part of a healthy diet in moderation. It's a good source of protein, calcium, and vitamin B12, but it's also high in saturated fat and sodium. Its FoodScore of 61/100 reflects a balance of these nutritional attributes, indicating it's a 'Good' food when consumed mindfully.
Is cheddar cheese good for weight loss?
Cheddar cheese can support weight management due to its high protein content (24.9g per 100g), which promotes satiety and can help reduce overall calorie intake. However, it is also calorie-dense (403 calories per 100g) and high in fat, so portion control is crucial. Integrating it into a balanced diet with calorie awareness is key.
Is cheddar cheese ultra-processed?
No, cheddar cheese is not considered ultra-processed. It falls into NOVA class 2, meaning it is a culinary ingredient derived from milk through traditional cheesemaking processes. This classification indicates minimal processing, distinguishing it from highly processed cheese products.
How can I reduce the saturated fat when eating cheddar cheese?
To reduce saturated fat, consider using smaller portions of cheddar cheese, as its strong flavor often means a little goes a long way. You can also pair it with leaner ingredients like vegetables or whole grains, or opt for reduced-fat cheddar varieties, though these may have different textures and flavors.
What are some good alternatives to cheddar cheese?
If you're looking for alternatives, consider other cheeses like part-skim mozzarella or feta for lower saturated fat and sodium, respectively. For a dairy-free option, nutritional yeast can offer a cheesy flavor, or explore plant-based cheese alternatives made from nuts or soy, checking their nutritional profiles.
Does cheddar cheese contain lactose?
Yes, cheddar cheese does contain lactose, but typically in much smaller amounts than fresh dairy products like milk. During the cheesemaking and aging process, most of the lactose is converted into lactic acid. This makes aged cheeses like cheddar often better tolerated by individuals with mild lactose intolerance.
How much calcium does cheddar cheese provide?
Cheddar cheese is an excellent source of calcium. A 100g serving provides 721mg of calcium, which is 55% of the Daily Value. This significant amount makes it a valuable food for contributing to daily calcium requirements, essential for bone health and other bodily functions.