Andy Montoya
Cheddar cheese is a popular variety of cheese that is often used in dishes or as a topping. It has a relatively high calorie count compared to some other cheeses. So, how many calories are in 100 grams of cheddar cheese?
| Characteristics | Values |
|---|---|
| Calories | 403-406 |
| Macronutrient breakdown | 1% carbs, 74-75% fat, 23-24% protein |
| Water content | 38.2% |
| Carbs | 3-3.5% |
| Protein | 23-23.7% |
| Fat | 34.6% |
| Alcohol | 0% |
| Fiber | High |
| Salt | High |
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What You'll Learn
Cheddar cheese contains 403 or 406 calories per 100g
Cheddar cheese is a nutrient-dense food, and a serving of 100 grams contains approximately 403 to 406 calories. This calorie count is considered high, and it is important to note that the calorie content can vary slightly depending on the specific type and brand of cheddar cheese.
The calorie contribution from the macronutrients in cheddar cheese is primarily from fat, which constitutes 74%-75% of the total calories, followed by protein at 23%-24%, and a minimal contribution from carbohydrates at 1%-3%. These percentages highlight the relative contribution of each macronutrient to the overall calorie content of cheddar cheese.
When considering the absolute nutrient content of cheddar cheese, it contains 38.2% water, 23.7% protein, 3.5% carbohydrates, and 34.6% fat, with no alcohol content. The high-fat content explains the high-calorie density of cheddar cheese, as fat provides 9 calories per gram, compared to 4 calories per gram for carbohydrates and protein.
The nutritional profile of cheddar cheese, including its calorie content, makes it a good choice for certain dietary needs. For example, its low carbohydrate and sugar content relative to protein and fat can help maintain healthy blood sugar levels. However, it is important to note that cheddar cheese is also high in salt, and its high-fat content may not align with certain dietary goals or health recommendations.
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74% of calories from fat
Cheddar cheese is a nutrient-dense food, with a significant proportion of its calories derived from fat. Specifically, for every 100 grams of cheddar cheese, approximately 74% of the total calories come from fat. This equates to about 294 calories from fat, considering that 100 grams of cheddar cheese contains around 400 calories in total.
The high percentage of calories from fat in cheddar cheese is noteworthy and has implications for both health and culinary considerations. From a nutritional standpoint, fat is a critical component of the diet, serving as a concentrated energy source and facilitating the absorption of fat-soluble vitamins. However, it is important to moderate the consumption of high-fat foods like cheddar cheese to maintain a balanced diet.
The type of fat present in cheddar cheese is primarily saturated fat, which has been linked to elevated low-density lipoprotein (LDL) cholesterol levels and, consequently, an increased risk of cardiovascular disease. Therefore, while fat is an essential macronutrient, it is recommended to consume it in moderation and prioritize unsaturated fats over saturated fats for optimal health.
In terms of culinary applications, the high-fat content of cheddar cheese contributes to its distinctive flavour, texture, and melting properties. The fat in cheese comes primarily from milk fat, which consists of a variety of fatty acids that influence the cheese's overall sensory characteristics. The specific fatty acid composition can vary depending on factors such as the animal's diet, the production process, and the maturation time of the cheese.
Additionally, the fat content in cheddar cheese plays a crucial role in cooking and baking. It contributes to the richness and creaminess of dishes and is often used as a flavour enhancer. When cooking with cheddar cheese, the fat content can impact the texture and consistency of the final product, affecting the overall sensory experience.
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23% of calories from protein
Cheddar cheese is a nutrient-dense food, with a significant proportion of its calories derived from protein. Specifically, protein accounts for 23% of the total calories in cheddar cheese, making it a relatively rich source of this essential macronutrient.
When considering 100 grams of cheddar cheese, the calorie count varies slightly depending on the source, with values ranging from 403 to 406 calories per 100 grams. Despite this minor discrepancy, the percentage contribution of protein to the overall calorie content remains consistent at 23%. This equates to approximately 93 to 98 calories from protein per 100 grams of cheddar cheese.
Protein is fundamental for various bodily functions and is particularly associated with muscle growth, repair, and maintenance. It is composed of amino acids, some of which are essential, meaning they must be obtained from the diet. Cheddar cheese, with its substantial protein content, contributes to the daily protein requirements, which differ depending on factors such as age, sex, and activity level.
In addition to protein, cheddar cheese also derives a significant portion of its calories from fat, contributing 74% to 75% of the total calorie content. This makes cheddar cheese a high-fat food, which is important to consider when incorporating it into a balanced diet. Carbohydrates, on the other hand, make up a negligible amount of the total calories, with only 3% derived from carbs, reinforcing the notion that cheddar cheese is not a significant source of carbohydrates in the diet.
Understanding the calorie composition of cheddar cheese, particularly the significant contribution of protein, is valuable for individuals aiming to meet their daily protein requirements or those consciously monitoring their macronutrient intake for health or fitness purposes. It is worth noting that while protein contributes to a substantial proportion of the calories in cheddar cheese, the overall nutritional profile of cheese also includes considerations such as its high sodium and saturated fat content, underscoring the importance of consuming it as part of a balanced and varied diet.
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Low-calorie cheese alternatives
There are approximately 400 calories in 100 grams of cheddar cheese, most of which come from fat. While cheese is undoubtedly delicious, it is also a calorie-dense food. Fortunately, there are several low-calorie cheese alternatives available for those who want to reduce their calorie intake without compromising on taste. Here are some options to consider:
Nutritional Yeast
Also known as "nooch," nutritional yeast is a complete protein that is rich in B vitamins, fiber, and amino acids. It is often used as a cheese alternative and can be found in flake or powder form. Nooch can be used in a variety of dishes, including lasagna, mac and cheese, gravy, and pesto. It has a salty, tangy, and aromatic flavor that can enhance the taste of your favorite meals.
Plant-Based Cheese Alternatives
There are many plant-based recipes that replicate the savory and umami flavors of cheese while being lower in calories and healthier for your arteries. Some people have created their own plant-based cheese alternatives using ingredients like olives, miso, rosemary, and lemon zest, which can be dehydrated to extend their shelf life and intensify their flavor.
Low-Fat Cheese Options
If you're not ready to give up dairy cheese, there are some lower-fat cheese options that can help reduce your calorie intake. For example, part-skim mozzarella cheese has around 70-85 calories per slice or ounce, and Camembert has about 85 calories per ounce. These cheeses still offer a good source of protein and calcium while helping you maintain your calorie intake. Additionally, Swiss cheese has approximately 100 calories per slice and is a good source of calcium and protein, making it a unique low-calorie option.
Lactose-Free and Vegan Cheese
For those who are lactose intolerant or vegan, there are lactose-free and vegan cheese options available that are typically lower in calories. For example, Go Veggie offers lactose-free cheese slices with 40 calories per slice, and a vegan Parmesan option with only 25 calories per serving. Daiya is another brand that offers vegan cheese alternatives, including a velveeta-like option.
While finding low-calorie cheese alternatives that fit your taste preferences and dietary needs may take some experimentation, these options provide a starting point for reducing your calorie intake without sacrificing the enjoyment of cheese.
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Nutritional benefits of cheddar cheese
Cheddar cheese is a staple in many diets around the world and offers a range of nutritional benefits. It is a good source of calcium, which is essential for building strong bones and plays a role in blood clotting. Cheddar is also a source of dietary phosphorus, which, along with calcium, promotes bone strength and growth when combined with vitamin D.
Cheddar cheese is also a good source of fat-soluble vitamins, especially vitamin A, and contains vitamin B12. It provides high-quality protein that is rich in all the essential amino acids necessary for growth, development, and maintaining health. Cheddar contains only a small amount of lactose, making it a suitable dietary source of calcium for individuals with lactose intolerance.
Cheddar cheese is also naturally gluten-free, making it an essential source of nutrition for those with gluten sensitivity or Celiac disease. It offers protein, minerals, and vitamins to those who cannot consume gluten.
In terms of calories, 100 grams of cheddar cheese contains around 400 calories, with a macronutrient breakdown of mostly fat, some protein, and a small number of carbohydrates.
While cheddar cheese offers these nutritional benefits, it is important to consume it in moderation due to its high saturated fat content. Eating too much saturated fat can increase the risk of cardiovascular problems, diabetes, and obesity.
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Frequently asked questions
There are approximately 400 calories in 100 grams of cheddar cheese.
Cheddar cheese is composed of 74-75% fat, 1-3% carbohydrates, and 23-24% protein.
Yes, cheddar cheese is relatively high in protein, with protein contributing to around 23-24% of its total calories.
Cheddar cheese is considered a high-calorie food, with 100 grams providing more calories than the same amount of many other foods such as meat, fruits, and vegetables.
