Randy Chandler
Cheddar cheese is a versatile ingredient used in a variety of dishes, from sandwiches and burgers to macaroni and cheese and even baked goods. It is a good source of protein, calcium, and phosphorus, making it a nutritious addition to a balanced diet. However, it's also high in saturated fat and sodium, so it should be enjoyed in moderation. So, how fattening is mature cheddar cheese? An average serving of full-fat mature cheddar cheese (1oz/30g) contains over 10g of fat and 123 calories. While mature cheddar is a good option for those seeking a stronger taste that can be satisfying in smaller quantities, those conscious about their weight may want to consider lower-calorie options.
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What You'll Learn
Cheddar cheese is calorie-dense
The calorie density of cheddar cheese increases its satiation factor, making it a filling option. Research suggests that full-fat dairy may be a better choice for weight management, as removing fat from dairy products may make them more likely to cause weight gain. However, it is important to consume cheddar in moderation due to its high-calorie density and potential negative impact on health.
Cheddar cheese is a good source of protein, with 7 grams per ounce, or 23.3 grams per 100 grams. This makes it a protein-dense food, contributing to muscle maintenance and growth. It is also a source of calcium, with 200 milligrams per ounce, or 707 milligrams per 100 grams, supporting bone health.
In addition to its nutritional benefits, cheddar cheese also has a rich, tangy flavor and a firm, smooth texture. It is a versatile ingredient used in various dishes, including sandwiches, burgers, and macaroni and cheese. The sharpness of cheddar cheese depends on the aging process, with longer-aged cheeses having a stronger taste and a grainy, crystalline texture.
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It's a good source of protein and calcium
While mature cheddar cheese is known for its high-calorie count and saturated fat content, it also offers several nutritional benefits. In particular, it is a good source of protein and calcium, which are essential for maintaining good health.
Protein is a macronutrient that performs a variety of functions in the body. At 7 grams per ounce, mature cheddar is an excellent source of this nutrient. Protein helps build muscle and is necessary for the production of enzymes, giving structure to cells, maintaining fluid balance, and more. It is also essential for building and repairing tissues.
Mature cheddar cheese is also a rich source of calcium, with 200mg (or 20% of your daily value) per ounce. Calcium is critical for maintaining bone health and preventing osteoporosis, the harmful degeneration of bone density. In addition, mature cheddar provides vitamin A, phosphorus, zinc, selenium, and riboflavin. These nutrients all contribute to a healthy diet and can help prevent certain health conditions.
While it is important to consume mature cheddar cheese in moderation due to its high-fat content, it can be part of a balanced diet when consumed in moderation. The high-fat content of mature cheddar can contribute to a keto or other high-fat eating plans. Additionally, mature cheddar is quite low in lactose, making it a good option for those who are lactose intolerant.
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It has a high saturated fat content
Cheddar cheese is a tasty and versatile ingredient used in a wide variety of dishes. It is calorie-dense and has a high-fat content, which has led to concerns about its health implications.
Firstly, it is important to note that cheddar cheese is a natural cheese. This means that, unlike processed cheese, it does not contain extra fats, fattening agents, colouring agents, emulsifiers, and preservatives, which can be harmful to health.
However, cheddar cheese does have a high saturated fat content. A 30g portion of cheese provides seven per cent of your daily calories, and a 28g (1oz) serving of cheddar contains 10 grams of total fat and 6 grams of saturated fat. The high-fat content of cheddar cheese can negatively affect blood cholesterol levels and increase the risk of cardiovascular disease. For this reason, it is recommended that those with high cholesterol or blood pressure consume high-fat cheeses sparingly.
Despite these concerns, new research suggests that the saturated fat in whole foods such as cheese may not have the detrimental effects on heart health previously believed. This is because fats are an important source of energy and can contribute to a balanced diet when consumed in moderation. Additionally, removing fat from dairy products may make them more likely to cause weight gain, making full-fat cheese a better choice for weight management.
In conclusion, while mature cheddar cheese does have a high saturated fat content, consuming it in moderation as part of a balanced diet can be enjoyable and provide several health benefits.
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It's a natural cheese with no added fats
Cheddar cheese is a natural cheese with no added fats. It is a hard, sharp-tasting cheese made from cow's milk that originated in the village of Cheddar in Somerset, England. The process of making cheddar cheese is distinctive, and cheesemakers coined a verb, "cheddaring", to describe it. During the manufacture of cheddar, the curds and whey are separated using rennet, an enzyme complex normally produced from the stomachs of newborn calves. In vegetarian or kosher cheese, bacterial, yeast, or mould-derived chymosin is used.
"Cheddaring" refers to an additional step in the production of cheddar cheese where, after heating, the curd is kneaded with salt, cut into cubes to drain the whey, and then pressed and placed in salt baths to develop flavour and increase shelf life. The cheese is then matured, developing its distinctive flavour and texture. Cheddar cheese is now widely produced throughout the world and is the most popular cheese in the UK, accounting for 51% of the country's annual cheese market. It is also the second-most popular cheese in the United States.
Cheddar cheese is a good source of calcium, providing 20% of the daily value per ounce. It also offers 10% of the daily vitamin A recommendation and 14% phosphorus, as well as small amounts of zinc, selenium, and riboflavin. Cheddar is also a great source of protein, with 7 grams per ounce.
While cheddar cheese has many nutritional benefits, there are concerns about its high-calorie count and saturated fat content. A 30g portion of cheese provides seven per cent of your daily calories, and there can be more salt in a portion of cheddar than in a packet of crisps. However, new research suggests that the saturated fat in whole foods such as cheese may not have the detrimental effects on heart health as previously believed. As with all foods, the key is moderation. A moderate amount of cheddar can be an enjoyable part of a healthy diet.
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It's a versatile ingredient
Cheddar cheese is a versatile ingredient that can be used in a variety of dishes. While it is associated with comfort foods and is often added to enhance the flavour of a dish, it can also be the star of the show.
Aged cheddar, in particular, has a sharp, nutty flavour and a crystalline texture that makes it a popular choice for cheese boards or charcuterie platters. Its intense flavour means a little goes a long way, so you can use a smaller amount to get that cheesy taste. For example, a vintage cheddar can be grated over spaghetti bolognese, adding a rich flavour without needing to use a large amount.
Cheddar is also a key ingredient in many popular dishes, such as grilled cheese sandwiches, tacos, quesadillas, mac and cheese, and burgers. It can be melted, shredded, or cubed to add flavour and texture to a variety of recipes. For instance, you can make a creamy, cheesy soup loaded with vegetables and herbs, or a warm spinach quiche with a flaky crust and gooey cheese.
For a quick and easy appetizer, a spicy nacho cheese sauce can be served with warm tortillas, veggies, or anything else you desire. If you're looking for something more substantial, cheddar can be used to make breakfast cups with eggs, spices, and bacon, or a hearty potato salad with bacon and ranch.
Cheddar cheese is a versatile and tasty addition to many dishes, but as with all foods, it should be consumed in moderation as part of a balanced diet.
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Frequently asked questions
Mature cheddar cheese is considered fattening due to its high fat and calorie content. A 30-gram serving of full-fat mature cheddar contains over 10 grams of fat and around 123 calories. However, it's important to note that cheese also provides essential nutrients such as protein, calcium, and vitamins.
Mature cheddar cheese has a longer maturation period, which reduces its moisture content and intensifies its flavor. This process results in a higher fat content compared to younger cheeses.
The fat content in mature cheddar cheese can vary depending on the type of milk used and the specific cheese variety. For example, whole milk cheddar has a higher total fat content than cheddar made with lower-fat milk options. When comparing different types of cheese, softer cheeses like goat cheese tend to have higher fat content, while harder cheeses like mozzarella and feta are lower in fat.
Yes, there are lower-fat alternatives available for mature cheddar cheese. Many brands offer reduced-fat or low-fat mature cheddar options that have a similar flavor but with less fat. These alternatives can be great for those conscious about their fat intake or looking to lower their cholesterol.
