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Cheddar Cheese Nutrition: Facts You Didn’t Know About Your Favorite Food

Cheddar cheese offers a sharp bite yet gives you a pleasant flavourful feeling. It literally melts in your mouth. The soft crumbly texture gives you an awe moment. But more than for flavor or texture, cheddar cheese nutrition is also well known. 

Cheddar cheese nutrition roots

You may not know this, but cheddar cheese is a classic British cheese. And one of the most versatile on top of that. It can be used in cooking, a snack or even to garnish a dish. 

Cheddar has been around for centuries. To be more precise, it originates from medieval times. Its roots go all the way to Cheddar village Song the southern slopes of Mendip hills over in Somerset county (South West England). 

Cheddar cheese nutrition


Cheddar cheese nutrition comes from the large content of cow milk. Uses either raw or pasteurized. A small quantity of sheep milk and goat milk is also used in the processing. 

Facts stating cheddar cheese health  values 

As told cheddar cheese has its roots and its name comes from the Cheddar village in Somerset, England. The cheese thrives there as the conditions are perfect for it to grow. The damp, cool caves provide the best humidity needed for the cheese to mature.

Created back in the 12th century in England, today this tasty dairy product has made its way into the hearts of millions of cheese lovers all over the world. Today it’s not only a must eat for Americans but all over the world. It’s served in creamy mac and cheese, on top of sizzling burgers and melty quesadillas.

For most cheddar cheese is the delicious food that goes in the comfort zone. But it doesn’t really have a good reputation. Many do not accept it as a healthy food. Many say it’s high calorie count and high saturated fat as well. We don’t say there are no nutritional drawbacks but a moderate amount of cheddar cheese can actually be enjoyed as part of your healthy diet.¬†

Cheddar Cheese Nutritional Facts

So let’s get to know about the nutritional value.¬†


Like most of the cheese, cheddar also has zero carbohydrates. Means it literally had no sugar or fiber. 


Most health conscious people worry about its fat content. And of course the saturated fat content. Yes, cheddar cheese is made from whole milk and is high in fat and saturated content. Matter of fact, each ounce contains 10 grams fat and 6 grams saturated fat. Traditional nutritionists also advise to consume a low saturated fat diet to reduce cardiovascular disease risks. 

However, new studies state something totally different. Now the saturated high fat content may not be so serious that it can cause health issues. As it was believed before. Today experts are probing more deeply into the nutritional pros and cons of the product. 


Per ounce of cheddar cheese contains over 30% calories. Which easily add into your daily intake. 

Vitamins and Minerals 

The winner is none other than calcium. Yes, the micronutrient is packed at 200mg or 20% of your daily value per ounce. But this is not all. Apart from calcium, an ounce of cheese provides 10% of daily required vitamin A and 14% of phosphorus and a little amount of zinc as well. And let’s not forget selenium, and riboflavin. But if you are told to cut down on your salt intake then be careful. Cheddar cheese has a relatively high sodium count at 190mg per ounce.¬†

So, obviously it’s more than just flavor.¬†

Health Benefits of cheddar cheese 

Although most people consider cheddar as a comfort food and don’t consider it a healthy food. Nonetheless it has quite a few nutritional facts.¬†

Helps Build Healthy Bones

As told the calcium content is high therefore it contributes to the maintenance of your bones health. And the more calcium you get, the lesser chances of getting osteoporosis (a harmful degeneration of bone density illness).

Helps Build Muscle

Proteins are vital for your body to function. 7 grams per ounce, cheddar couldn’t be a better source of the micronutrient. Protein helps build our muscles and is important for producing enzymes. It also gives out cell structure, maintains fluid balance and many other functions.¬†

Calorie Density 

Yes, it’s a calorie dense product so you should not accuse it of a crime it hasn’t done!¬†

Has The Ability To Help You Lose Weight 

Despite the rumors and said studies proving cheddar causes you to gain weight. Now a phenomenon known as the full-fat dairy paradox is turning the table on this theory. Researchers now actually think the opposite. The studies now say removing fat from dairy products might cause you to gain weight. Meaning full-fat is less likely to make you gain weight. 

Compatible With Keto and Low-carb Diets 

If you are planning on eating some yummy macros on a keto diet, luck is on your side. The reason is cheddar’s high fat percentage. This makes it compatible with the high-fat diet plan. Plus with zero carbohydrates, it makes an ordeal low-carb diet as well.¬†¬†

Low Lactose

In terms of lactose, you may not know but all cheeses are not made equally. Cheddar is one of the harder and aged cheeses. Therefore it fits perfectly as a low lactose cheese. So if you are low in tolerating lactose, you can enjoy the cheese whenever you want. As it will not give you symptoms like upset stomach, gas or bloating. 


Even though it is low in lactose, cheddar cheese still has casein and whey. Both are components known to trigger the immune system in people with dairy allergies. So, it would be better to keep it off your diet chart.

Serving tips to enjoy cheddar cheese:

Tomato Cheddar Cheese Toast

Pair a toast with fresh tomatoes and salty melted cheddar. The pair is an ideal healthy snack. Or top some cheddar and pepper on a cracker, and let the flavors melt in your mouth.  

Classic Mac & Cheese

Cheddar cheese nutrition

No hidden ingredients. The classic delicious food you can enjoy anytime anywhere. And it takes the exact time to cook as the boxed one does, so isn’t it better to choose the healthier one? The whole-wheat noodles provide fiber and the cheddar gives the dish a richness that literally melts in your mouth.¬† A dab of black pepper perfectly balances the cheddar’s salty taste.¬†