How healthy is cheddar cheese?
Is cheddar cheese healthy? Yes, in small portions. Cheddar cheese scores 15/100 on the HowHealthyIs Score: 100 g provides 403 kcal, 710 mg calcium and 23 g protein. It is rich in calcium and protein, but it is also high in saturated fat and salt, so about 30 g is a typical portion. Source: USDA FoodData Central.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Cheddar cheese ranks higher than 15% of them.
Counts in favor (% daily value per 100 kcal)
- Calcium14%
- Protein11%
- Vitamin A9%
- Magnesium2%
- Vitamin E1%
- Potassium0%
- Iron0%
- Fiber0%
- Vitamin C0%
Counts against
- Saturated fat23%
- Added sugars0%
- Sodium7%
Raw NRF9.3: 38 minus 30 = 7. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in cheddar cheese?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 403 kcal | 113 kcal | |
| Protein | 23 g | 6.4 g | 13% |
| Carbohydrates | 3.4 g | 0.9 g | 0% |
| Fiber | 0 g | 0 g | 0% |
| Sugars | 0.5 g | 0.1 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 33 g | 9.3 g | 12% |
| Saturated fat | 19 g | 5.3 g | 26% |
| Vitamins | |||
| Vitamin A | 337 µg | 94 µg | 10% |
| Vitamin C | 0 mg | 0 mg | 0% |
| Vitamin E | 0.7 mg | 0.2 mg | 1% |
| Minerals | |||
| Calcium | 710 mg | 199 mg | 15% |
| Iron | 0.1 mg | <0.1 mg | 0% |
| Potassium | 76 mg | 21 mg | 0% |
| Magnesium | 27 mg | 7.6 mg | 2% |
| Sodium | 653 mg | 183 mg | 8% |
Source: USDA FoodData Central, "Cheese, cheddar (Includes foods for USDA's Food Distribution Program)" (FDC 173414). Values rounded.
Why is cheddar cheese good for you?
- 199 mg calcium in 1 slice (1 oz), 15% of the daily value. Calcium is needed for the maintenance of normal bones.
- 6.4 g protein in 1 slice (1 oz), 13% of the daily value. Protein contributes to the maintenance of muscle mass.
- 94 µg vitamin A in 1 slice (1 oz), 10% of the daily value. Vitamin A contributes to the maintenance of normal vision.
Good ways to use it
- Adding flavor in small amounts
- A calcium-rich snack with fruit
What should you watch out for?
- High in saturated fat: 100 g has about a full day's reference amount.
- High in salt compared with most foods.
What can you eat instead of cheddar cheese?
Foods you can use the same way with a higher HowHealthyIs Score.