Cheddar cheese scores 61/100, a "Good" rating, primarily due to its strong protein and micronutrient content, balanced by notable levels of saturated fat and sodium.
Cheddar cheese provides 24.9g of protein per 100g, contributing significantly to daily protein needs.
It is an excellent source of calcium, offering 55% of the Daily Value per 100g serving.
A 100g serving contains 21g of saturated fat, which is a considerable amount.
With 621mg of sodium per 100g, cheddar cheese contributes to daily sodium intake.
As a NOVA class 2 food, cheddar cheese is considered a culinary ingredient, not ultra-processed.
Scores +9 points above the dairy category average (52/100 across 162 foods).
Fiber
0g
0% of Daily Value
Protein
24.9g
50% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
621mg
27% of Daily Value
+
What it brings to the table
Protein (24.9g)+10
Micronutrients (Calcium, Phosphorus, Zinc, Vitamin A, Vitamin B12)+10
Minimally processed (NOVA 2)+8
−
What holds it back
Saturated fat (21g)-15
Sodium (621mg)-2
Why it scores 61
Cheddar cheese earns a FoodScore of 61/100, placing it in the "Good" category. Its score is boosted significantly by its high protein content, providing 24.9g per 100g, which is a substantial contribution to daily requirements. The cheese also receives a strong bonus for its rich micronutrient profile, particularly calcium (55% DV), zinc (28% DV), vitamin B12 (35% DV), and vitamin A (29% DV), all essential for various bodily functions. Furthermore, its classification as a NOVA class 2 food means it is a minimally processed culinary ingredient, avoiding penalties associated with ultra-processed foods. However, these benefits are partially offset by penalties for its high saturated fat content, at 21g per 100g, which is a significant amount. It also incurs a penalty for its sodium level, providing 621mg per 100g. To achieve a higher score, cheddar cheese would need to have a lower saturated fat and sodium content.
Health benefits
What the nutrients in cheddar cheese actually do for you, grounded in established dietary science.
Supports Bone Health
Cheddar cheese is an excellent source of calcium, a critical mineral for maintaining strong bones and teeth. A 100g serving provides 721mg of calcium, which is 55% of the Daily Value, making it a significant contributor to daily calcium intake. Adequate calcium intake throughout life is emphasized by dietary guidelines for preventing bone density loss and reducing the risk of osteoporosis. It also contains magnesium and phosphorus, which work synergistically with calcium for optimal bone structure. While beneficial, it's important to balance calcium intake with other nutrients and a varied diet.
Aids Muscle Maintenance and Growth
With 24.9g of protein per 100g, cheddar cheese is a rich source of high-quality protein. Protein is fundamental for muscle repair, growth, and maintenance, especially important for active individuals and as we age. The protein in dairy products like cheddar cheese is considered complete, meaning it contains all essential amino acids the body needs. This makes it an effective food for supporting muscle mass and recovery. While protein-rich, portion control is key due to its calorie density.
Contributes to Immune Function
Cheddar cheese provides a notable amount of zinc, an essential mineral that plays a crucial role in immune system function. A 100g serving contains 3.1mg of zinc, which is 28% of the Daily Value. Zinc is involved in the development and function of immune cells and helps the body fight off infections. It also contributes to wound healing and cell division. Including zinc-rich foods in the diet can help maintain a robust immune response. However, zinc is just one component of a healthy immune system, which also relies on a balanced diet and lifestyle.
Supports Red Blood Cell Formation and Nerve Function
Cheddar cheese is a good source of vitamin B12, providing 35% of the Daily Value per 100g. Vitamin B12 is vital for the formation of red blood cells and proper nerve function. It also plays a key role in DNA synthesis and energy production. Adequate B12 intake is particularly important for preventing megaloblastic anemia and supporting neurological health. As B12 is primarily found in animal products, cheddar cheese can be a valuable dietary source, especially for those who consume limited meat.
Cheddar cheese scores 61/100, a "Good" rating, primarily due to its strong protein and micronutrient content, balanced by notable levels of saturated fat and sodium.
How to eat it
Cheddar cheese is a versatile culinary ingredient, widely used in American diets for its distinct flavor and texture. It's commonly enjoyed sliced, shredded, or melted, and serves as a flavor enhancer in many dishes. While delicious, it's often consumed in smaller portions due to its calorie and fat density. It pairs well with fruits, crackers, and in cooked meals.
Use cheddar cheese to boost protein and calcium in sandwiches, omelets, or as a topping for vegetables.
Be mindful of portion sizes; a 1-ounce serving (about the size of your thumb) is a reasonable amount to help manage saturated fat and sodium intake.
Pair cheddar cheese with whole-grain crackers or fruit to add fiber and enhance satiety.
Store cheddar cheese properly in airtight packaging in the refrigerator to maintain freshness and prevent mold.
Consider using sharp or extra-sharp cheddar, as their intense flavor often means you can use less to achieve the desired taste.
Things to keep in mind
For most healthy adults, cheddar cheese is safe to consume in moderation. However, individuals with lactose intolerance may experience digestive discomfort, as cheese contains some lactose, though generally less than milk. Its notable sodium content (621mg per 100g) means those on sodium-restricted diets, such as individuals with high blood pressure, should consume it sparingly. There are no widely documented drug interactions or specific concerns for pregnant individuals at normal serving sizes.
Cheddar cheese can be part of a healthy diet in moderation. It's a good source of protein and essential micronutrients like calcium, zinc, and vitamin B12. However, it is also high in saturated fat and sodium, so portion control is important to balance its nutritional benefits with these less desirable components.
Is cheddar cheese good for weight loss?
While cheddar cheese is rich in protein, which can promote satiety, its high calorie and fat content (403 calories and 33.1g total fat per 100g) means it should be consumed in controlled portions for weight loss. Overconsumption can easily lead to excess calorie intake. Focus on small servings within a balanced, calorie-managed diet.
Is cheddar cheese ultra-processed?
No, cheddar cheese is not considered ultra-processed. It falls under NOVA class 2, meaning it's a culinary ingredient derived from milk through a traditional fermentation and aging process. This classification indicates it has undergone minimal processing compared to ultra-processed foods.
What are some good alternatives to cheddar cheese?
If you're looking for alternatives, low-fat or reduced-sodium cheddar varieties can be options. For different flavor profiles, consider other cheeses like mozzarella (often lower in sodium) or Swiss cheese. Plant-based cheese alternatives are also available, though their nutritional profiles vary widely.
How can I reduce the saturated fat when eating cheddar cheese?
To reduce saturated fat, control your portion sizes of cheddar cheese. A 1-ounce serving is a good guideline. You can also opt for reduced-fat cheddar cheese varieties, which contain less saturated fat while still providing calcium and protein. Pairing it with vegetables or whole grains can help you feel satisfied with less cheese.
Does cheddar cheese contain lactose?
Yes, cheddar cheese does contain some lactose, but generally much less than milk due to the cheesemaking process and aging. During fermentation, bacteria consume most of the lactose. Many individuals with mild lactose intolerance can tolerate cheddar cheese in moderate amounts, but individual tolerance varies.
Can cheddar cheese be part of a heart-healthy diet?
Cheddar cheese can be included in a heart-healthy diet, but moderation is key due to its high saturated fat content (21g per 100g). Dietary guidelines recommend limiting saturated fat intake to support heart health. Choosing smaller portions or reduced-fat versions can help manage this while still enjoying its nutritional benefits like protein and calcium.