Nutrition for Cheddar Cheese

Calories, Protein, Vitamins and More


image of cheddar cheese source

Cheddar Cheese Nutrition Summary

One cup of cheddar cheese (132 grams or 0.3 lb) contains 532 calories and 30.2 grams of protein. Cheddar cheese consist of 37% water, 3% carbohydrates, 23% protein, and 33% fat.

Cheddar cheese is an excellent source of many nutrients, including protein, Vitamin A, calcium, riboflavin and Vitamin B12. It also contains significant amounts of magnesium, selenium, zinc and phosphorus.

In one cup of cheddar cheese:

  • Calories: 532
  • Protein: 30.2 g
  • Sugar: 0.6 g
  • Fat: 44 g, (Saturated: 24.9 g)
  • Cholesterol: 130.7 mg
  • Sodium: 862 mg
There is no significant amounts of dietary fiber in cheddar cheese.

See the Cheddar Cheese Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Cheese, cheddar.

Calories in Cheddar Cheese

Cheddar cheese has 532 calories per cup or 403 calories for every 100 grams. Most of its calories are from fat and protein.

74 percent of calories in cheddar cheese are from fat, 23% of calories are from protein and 3% of calories are from carbohydrates.

Calories from Carbs

A small portion, or 3% the calories in cheddar cheese are from carbohydrates. The carbs in cheddar cheese are mostly in the form of sugar (100%).

  • Sugar: 0.6 g
There is no significant amounts of dietary fiber or starch in cheddar cheese.

Calories from Fat

The majority, or 74% of the calories in cheddar cheese are from fat. Cheddar cheese is high in total fat, with 44 grams or 69% of recommended daily values per cup. Cheddar Cheese is cholestrol free. Most of the fat in cheddar cheese are saturated and it contains a high amount of saturated fat, about 140% of recommended daily values:

  • Total fat: 44 g
  • Saturated fat: 24.9 g
  • Monounsaturated fat: 12.4 g
  • Polyunsaturated fat: 1.2 g
There is no significant amounts of cholestrol in cheddar cheese.

Omega-3 and Omega-6 in Cheddar Cheese

Cheddar cheese is a source of healthy omega-3 fatty acids, containing a total of 0.15 grams for every cup. It contains significant amounts of alpha linoleic acid. [2]

  • alpha linoleic acid: 0.15 g
Also a good source of omega-6 fatty acids, every cup of cheddar cheese contains a total of 1.6 grams of omega-6. In addition, a large portion of the omega-6 in cheddar cheese comes from linolenic acid - the only essential omega-6 fatty acid. [2]

  • linoleic acid: 1.55 g
  • other omega 6: 0.07 g
The omega-6 to omega-3 ratio in cheddar cheese is 10.8: 1.

Calories Similar to Cheddar Cheese

Some other dairy or egg products with similar calories to cheddar cheese by weight:

Protein in Cheddar Cheese

An excellent source of protein, a single cup of cheddar cheese contains 60% of recommended daily values or 30.2 grams of protein. In addition, cheddar cheese is also a source of complete protein, meaning it abundantly contains all 9 essential amino acids.

  • Protein: 30.19 g
  • Tryptophan: 0.72 g
  • Threonine: 1.38 g
  • Isoleucine: 1.59 g
  • Leucine: 2.56 g
  • Lysine: 1.35 g
  • Methionine: 0.72 g
  • Phenylalanine: 1.42 g
  • Valine: 1.85 g
  • Histidine: 0.72 g

Protein Similar to Cheddar Cheese

Some other dairy or egg products with similar amounts of protein to cheddar cheese by weight:

Vitamins and Minerals in Cheddar Cheese

An good source of many nutrients, cheddar cheese contains abundant amounts of Vitamin A, calcium, riboflavin and Vitamin B12. In fact, a single cup of cheddar cheese contains 94% of recommended daily values or 937.2 mg of calcium. Also an excellent source of Vitamin A, a single cup of cheddar cheese contains 64% of recommended daily values or 444.8 ug of Vitamin A.

Vitamins in cheddar cheese (1 cup):
  • Vitamin a: 444.8 ug
  • Riboflavin: 0.6 mg
  • Niacin: 0.1 mg
  • Vitamin b6: 0.1 mg
  • Vitamin e: 0.9 mg
  • Folate: 35.6 ug
  • Vitamin b12: 1.5 ug
  • Vitamin k: 3.2 ug
Minerals in cheddar cheese (1 cup):
  • Calcium: 937.2 mg
  • Potassium: 100.3 mg
  • Iron: 0.2 mg
  • Magnesium: 35.6 mg
  • Zinc: 4.8 mg
  • Selenium: 37.6 ug
  • Phosphorus: 600.6 mg
  • Choline: 21.8 mg
There is no significant amounts of copper, manganese, thiamin, pantothenic acid or vitamin c in cheddar cheese.

Similar to Cheddar Cheese for Calcium

Here are some other dairy or egg products with similarly abundant amounts of calcium to cheddar cheese:

Flavonoids and Carotenoids in Cheddar Cheese [3]

Cheddar cheese contains a couple of healthy phytonutrients and antioxidants, specifically carotenoid beta-carotene. In one cup of cheddar cheese:

  • beta-carotene: 112 ug

Cheddar Cheese Nutrition Chart

Cheddar Cheese:

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Nutrition calculations are from Harvard Medical's nutrient guidelines [1] and USDA's food central database (2019) [2].
We calculated values from 2000 kCal daily recommended diet.

Cheddar Cheese in Cooking

Cheddar cheese is in the top 10% of most popular ingredients for recipes. Most recipes call for one or two cups of cheddar cheese.

Friends and Relatives of Cheddar Cheese

Foods commonly cooked with cheddar cheese: Other similar relatives:


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