dairy · Serving 1 oz
Cheddar cheese
Cheddar cheese scores a "Good" 61/100 on FoodScore. It offers significant protein and micronutrients but is high in saturated fat and sodium.
61
Good
FoodScore / 100
Score breakdown
What it has going for it
Bonuses- Protein (24.9g)+10
- Micronutrients (Calcium, Phosphorus, Zinc, Vitamin A, Vitamin B12)+10
- Minimally processed (NOVA 2)+8
What brings the score down
Penalties- Saturated fat (21g)-15
- Sodium (621mg)-2
Based on our published methodology (USDA Dietary Guidelines 2020-2025 + NIH DRI).
Nutrition facts
| Nutrient | Per 100g | % DV |
|---|---|---|
| Calories | 403 kcal | — |
| Total fat | 33.1 g | 42% |
| Saturated fat | 21 g | 105% |
| Trans fat | 0 g | — |
| Fiber | 0 g | 0% |
| Protein | 24.9 g | 50% |
| Added sugar | 0 g | 0% |
| Sodium | 621 mg | 27% |
| Potassium | 98 mg | 2% |
| Calcium | 721 mg | 55% |
| Iron | 0.7 mg | 4% |
| Magnesium | 28 mg | 7% |
| Phosphorus | 512 mg | 41% |
| Zinc | 3.1 mg | 28% |
| Vitamin A | 29 % | 29% |
| Vitamin C | 0 % | 0% |
| Vitamin D | 0 % | 0% |
| Vitamin E | 0 % | 0% |
| Vitamin K | 0 % | 0% |
| Vitamin B12 | 35 % | 35% |
| Folate | 0 % | 0% |
| Riboflavin | 0 % | 0% |
| Omega-3 | 0 g | — |
Eat this instead
Higher-scoring foods in the same category.
Frequently asked questions
- Is cheddar cheese good for you?
- Cheddar cheese provides protein, calcium, and other micronutrients. However, it is high in saturated fat and sodium, so moderation is key for a balanced diet.
- Is cheddar cheese good for weight loss?
- Cheddar cheese is calorie-dense and high in saturated fat. While it offers protein for satiety, portion control is important when incorporating it into a weight loss plan.
- Is cheddar cheese ultra-processed?
- Cheddar cheese is classified as NOVA 2, meaning it is a processed culinary ingredient. It is not considered an ultra-processed food (NOVA 4).
- Is cheddar cheese good for diabetes?
- Cheddar cheese has no added sugar and no fiber. It can be part of a diabetic diet in moderation, but its saturated fat and sodium content should be considered.
Sources: USDA FoodData Central · FDA Nutrition Facts label
Updated 4/19/2026.