Calories in Cheddar: Nutritional facts for Cheddar Types

A 100-gram (3.5 ounce) serving of melted, shredded, or diced cheddar cheese contains 403 calories, while a 100-gram serving of raw cheddar cheese contains 393 calories, and a 100-gram serving of reduced-fat cheddar cheese has 255 calories.

One kilogram (1000g) of melted, shredded, or diced cheddar cheese contains 4030 calories. One kilogram of raw cheddar cheese contains 3930 calories.

One slice (21g) of Kraft Deli Deluxe American Slices contains 80 calories and one stick (28g) of Tillamook Sharp Cheddar Snack Portions contains 110 calories, while one slice (19g) of Sargento Sliced Medium Cheddar Cheese has 80 calories.

Cheddar cheese offers several nutritional benefits for bone, dental, and muscle health. Key health advantages linked to cheddar cheese are presented here.

• Promotes Bone Health: Cheddar cheese is a concentrated source of calcium and phosphorus, two minerals essential for building and maintaining strong bone density. A meta-analysis by Weaver, C. M., et al. (2021), " Dairy intake and bone health across the lifespan: a systematic review and expert narrative," concluded that dairy products are beneficial for bone mineral acquisition in children and adolescents and help protect against bone loss in adults.
• Supports Dental Health: Eating cheddar cheese can help protect against tooth decay. The cheese stimulates saliva flow, and its calcium and phosphate content helps buffer plaque acid and remineralize tooth enamel. A study by Kashket, S., & DePaola, D. P. (2002), " Cheese consumption and the development and progression of dental caries," found that consuming cheese after a sugary snack quickly returns plaque pH to safe levels, reducing the risk of cavities.
• Provides High-Quality Protein: Cheddar cheese supplies a complete protein, containing all the essential amino acids necessary for tissue repair, immune function, and muscle maintenance. A review by Phillips, S. M., et al. (2009), "The role of milk- and soy-based protein in support of muscle protein synthesis and muscle protein accretion in young and elderly persons," affirmed the effectiveness of dairy proteins in stimulating muscle protein synthesis.

While nutritious, cheddar cheese also has aspects that require mindful consumption. Potential health considerations connected to cheddar cheese are listed here.

• High in Saturated Fat: Cheddar cheese has a high concentration of saturated fat, which can increase low-density lipoprotein (LDL) cholesterol levels, a risk factor for cardiovascular disease. A scientific advisory from the American Heart Association by Sacks, F. M., et al. (2017), "Dietary Fats and Cardiovascular Disease," reaffirmed the recommendation to limit saturated fat intake to reduce cardiovascular risk. An alternative with lower saturated fat is reduced-fat cheddar cheese. A daily suggested amount is a single one-ounce serving.
• High Sodium Content: Cheddar cheese contains a substantial amount of sodium, which is added during the cheesemaking process for flavor and preservation. High sodium intake is linked to elevated blood pressure. A report from the Centers for Disease Control and Prevention (2021), "Sodium and Food Sources," identifies cheese as a leading contributor to sodium in the American diet. An alternative with lower sodium is Swiss cheese. A suggested amount is to be mindful of portion sizes, such as a single slice or a one-inch cube.

The protein in cheddar cheese supports muscle health by providing a complete source of essential amino acids, particularly leucine, and by delivering slow-digesting casein protein. Cheddar cheese is a complete protein, meaning the cheese contains all nine essential amino acids that the body cannot produce on its own. These amino acids are the fundamental building blocks for repairing and synthesizing new muscle tissue, a process known as muscle protein synthesis. Research by Wolfe, R. R. (2017), "Branched-chain amino acids and muscle protein synthesis in humans," established the critical role of essential amino acids, especially leucine, in triggering this muscle-building process. The majority of protein in cheddar is casein, a slow-digesting protein that provides a sustained release of amino acids into the bloodstream. This slow release helps prevent muscle protein breakdown over extended periods, as demonstrated in a study by Boirie, Y., et al. (1997), "Slow and fast dietary proteins differently modulate postprandial protein accretion."

Yes, cheddar cheese can be a good food choice in moderation because of the high concentration of essential nutrients like calcium, protein, and phosphorus. Cheddar cheese provides significant bone health benefits through its dense supply of calcium and phosphorus, minerals that are fundamental to the structure of the skeleton. 

A comprehensive review by the National Institutes of Health, "Calcium: Fact Sheet for Health Professionals," confirms the importance of adequate calcium intake from foods like cheese for preventing osteoporosis. The cheese supports muscle health by delivering high-quality, complete protein that is rich in casein, which aids in muscle repair and reduces muscle breakdown. A study by Churchward-Venne, T. A., et al. (2012), "Nutritional regulation of muscle protein synthesis with resistance exercise," highlights the importance of protein quality for maximizing muscle adaptation. Despite these benefits, the high saturated fat and sodium content requires mindful consumption. A meta-analysis by de Oliveira Otto, M. C., et al. (2012), "Dietary intake of saturated fat by food source and incident cardiovascular disease," found that high-fat dairy consumption was not associated with an increased risk of cardiovascular disease, suggesting the food matrix may alter the effect of saturated fat.

The calorie count of cheddar cheese changes based on the fat content, not the aging process. Mild, sharp, and extra-sharp cheddar all contain a nearly identical calorie value of 404 calories per 100 grams. The aging process that creates different flavor profiles primarily affects the moisture content and texture, not the caloric density. Reduced-fat cheddar contains the lowest calorie value at 255 calories per 100 grams. This substantial reduction is a direct result of removing milk fat during the production process, which is the most calorie-dense component of the cheese.

Cheddar cheese calories in a small slice are counted by determining the weight of the slice and multiplying that weight by the caloric density of the cheese. The caloric density is calculated from the cheese's macronutrient composition: fat, protein, and carbohydrates. Fat contains 9 calories per gram, while protein and carbohydrates each contain 4 calories per gram. A standard small slice of cheddar cheese weighs 28 grams (1 ounce). This slice contains 9.3 grams of fat, 6.4 grams of protein, and 0.94 grams of carbohydrates. The total calorie count is calculated as (9.3g fat x 9 cal/g) + (6.4g protein x 4 cal/g) + (0.94g carbs x 4 cal/g), which equals 83.7 + 25.6 + 3.76, for a final count of 113 calories.

Cheddar cheese production began in the 12th century in the village of Cheddar in Somerset, England. The caves in the Cheddar Gorge provided the ideal cool and constant humidity for maturing the cheese. The unique process known as "cheddaring" was developed there. Cheddaring involves stacking blocks of curd on top of one another to press out additional whey, which results in a denser and more textured cheese. King Henry II was a notable early enthusiast, purchasing large quantities of the cheese in the 1170s. The cheese's popularity grew, and production methods were standardized in the 19th century by Somerset dairyman Joseph Harding, who is often called the "father of cheddar." His innovations in hygiene and technique allowed for a more consistent and high-quality product that could be shipped globally. This standardization helped cheddar become the most widely produced and consumed cheese in the world, with production now taking place in countries far from its English origin.