Cheddar
Concentrated calcium and protein — and concentrated calories and salt with it.
Nutrition per 100 g
Standardised to 100 g of cheddar for fair comparison. Typical serving: 30 g — 120 kcal per 30 g serving.
| Nutrient | Per 100 g | Per serving (30 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 400 kcal | 120 kcal | 100 kcal |
| Protein | 24.7 g | 7.4 g | 6.2 g |
| Carbohydrate | 1.3 g | 0.4 g | 0.3 g |
| Fat | 33 g | 9.9 g | 8.3 g |
| Fibre | 0 g | 0 g | 0 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of cheddar, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (30 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin A | 263 µg | 78.9 µg | 29% |
| Vitamin C | 0 mg | 0 mg | 0% |
| Vitamin D | 1 µg | 0.3 µg | 5% |
| Vitamin E | 0.78 mg | 0.23 mg | 5% |
| Vitamin K | 2.4 µg | 0.72 µg | 2% |
| Thiamin | 0.027 mg | 0.008 mg | 2% |
| Riboflavin | 0.43 mg | 0.13 mg | 33% |
| Niacin | 0.039 mg | 0.012 mg | <1% |
| Vitamin B6 | 0.075 mg | 0.023 mg | 4% |
| Folate | 27 µg | 8.1 µg | 7% |
| Vitamin B12 | 0.88 µg | 0.26 µg | 37% |
| Pantothenic acid | 0.48 mg | 0.14 mg | 10% |
| Choline | 16.5 mg | 5 mg | 3% |
| Minerals | |||
| Calcium | 711 mg | 213 mg | 55% |
| Iron | 0.16 mg | 0.048 mg | <1% |
| Magnesium | 27 mg | 8.1 mg | 6% |
| Phosphorus | 460 mg | 138 mg | 37% |
| Potassium | 76 mg | 22.8 mg | 2% |
| Sodium | 644 mg | 193 mg | 28% |
| Zinc | 3.7 mg | 1.1 mg | 34% |
| Selenium | 28.3 µg | 8.5 µg | 51% |
| Copper | 0.035 mg | 0.011 mg | 4% |
| Manganese | 0.024 mg | 0.007 mg | 1% |
Source: USDA FoodData Central — Cheese, cheddar, sharp, sliced
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat cheddar?
- A quarter of a day's calcium in a small matchbox-sized piece.
- Fermented dairy fat does not raise cardiovascular risk in cohort studies as once assumed.
- A little adds enough flavour to make vegetables disappear from the plate.
How to include it
- Grate finely so a smaller amount covers more.
- Use strong mature cheddar so you need less.
- Melt over beans, broccoli or baked potato.
Things to consider
- High in salt and saturated fat — weigh a portion once to calibrate your eye.
- Easy to over-eat when grating straight into a dish.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
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