Kamil Perry
Cheese is a beloved dairy product enjoyed by many, but it is important to be mindful of its nutritional content. Cheddar cheese, for example, is high in fats and calories. So, how many calories are in two cups of shredded cheddar cheese? Well, it depends on the weight of the cheese. Two cups of shredded cheddar cheese contain approximately 567 calories, but this can vary depending on the brand and type of cheddar cheese. It's important to note that high-calorie density foods like cheese can contribute to weight gain if consumed in large quantities, so it's essential to practice portion control when including cheese in your diet.
Characteristics and Values of 2 cups of Cheddar Cheese
| Characteristics | Values |
|---|---|
| Calories | 220 |
| Total Fat | 18g |
| Saturated Fat | 10g |
| Trans Fat | 0 |
| Cholesterol | 60mg |
| Sodium | 360mg |
| Total Carbohydrate | 2g |
| Dietary Fiber | 0g |
| Total Sugars | 0g |
| Protein | 14g |
| Vitamin A | 599IU |
| Calcium | 400mg |
| Potassium | 0mg |
| Vitamin D | 0IU |
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What You'll Learn
Calorie count varies with cheese type
The calorie count of cheese varies depending on several factors, primarily the type of milk used and the length of ageing or processing. Cheese is produced by adding acid or bacteria to milk, and then ageing or processing the solid parts of the milk. The longer a cheese is aged, the harder it becomes, and the more robust its flavour. Harder cheeses tend to have higher calorie counts than softer cheeses. For example, a single slice of Swiss cheese contains approximately 100 calories. Parmesan, on the other hand, has only 20 calories per tablespoon, or 70-80 calories per slice.
Mozzarella is a soft white cheese with a high moisture content, usually made from Italian buffalo or cow's milk. It is lower in sodium and calories than most other cheeses, with a 28-gram serving of full-fat mozzarella containing 70 calories. Goat cheese, or chevre, is another soft cheese with a tangy flavour, made from goat's milk. Goat's milk contains more medium-chain fatty acids than cow's milk, which are less likely to be stored as fat.
Cheddar is a semi-hard cheese made from cow's milk that has been matured for several months. It can be white, off-white, or yellow, and its flavour ranges from mild to extra sharp. Cheddar is a good source of protein and calcium, and also contains vitamin K2, which is important for heart and bone health. Camembert is another soft cheese that is higher in fat but still offers a good source of protein and calcium, supporting bone and muscle health. Its creamy texture and rich flavour allow for smaller portions, making it a good choice for those looking to indulge in moderation while maintaining a balanced diet.
The nutritional value and calorie count of cheese are also influenced by the fat content of the milk used and the degree of processing. Full-fat dairy is high in calories, and highly processed cheeses tend to contain more artificial ingredients. Therefore, it is generally best to opt for natural cheeses with less processing, such as Swiss, Colby, mozzarella, and ricotta.
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Calorie density and weight loss
Calorie density is a fundamental concept in nutrition and is a measure of the calorie content of food relative to its weight or volume. It is usually measured as calories per 3.5 ounces (100 grams) of food or calories per pound. A food high in calorie density has a large number of calories in a small weight of food, whereas a food low in calorie density has fewer calories in the same weight of food.
Research has linked the intake of high-calorie-density foods to weight gain and obesity. High-calorie-dense foods include dried fruit, high-fat plant foods, and processed whole grains. On the other hand, low-calorie-dense foods include fruits, vegetables, starchy vegetables, intact whole grains, and legumes. These foods are also high in nutrient density, providing vitamins, minerals, fiber, and phytonutrients.
A low-calorie-dense diet can aid in weight loss by naturally increasing the intake of protein, vegetables, and fruit, while limiting processed foods. This type of diet can also help reduce hunger as it fills the stomach with a large volume of food, making meals last longer and increasing feelings of fullness. Additionally, a low-calorie-dense diet encourages the consumption of micronutrient- and antioxidant-rich foods, leading to improved health and nutrient intake.
By focusing on low-calorie-dense foods, individuals can eat a large volume of food while still cutting back on calories. This approach allows for a well-balanced and sustainable diet, making it easier to stick to long-term. Instead of counting calories, which can be daunting and ineffective, focusing on calorie density can be a more effective strategy for weight loss and maintaining a healthy weight.
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Carbohydrates and Keto diet
The keto diet is a low-carbohydrate, high-fat eating plan. Typically, the diet involves deriving 70-80% of calories from fat, 5-10% from carbohydrates, and 10-20% from protein. The standard ketogenic diet (SKD) is the most researched and recommended version of the keto diet.
On the keto diet, the body enters a metabolic state called ketosis, where it uses fat for fuel instead of carbohydrates. This occurs when you significantly reduce your consumption of carbohydrates, limiting your body's supply of glucose (sugar), which is the main source of energy for the cells. When the body is deprived of glucose, an alternative fuel called ketones is produced from stored fat.
The keto diet typically limits total carbohydrate intake to less than 50 grams a day, and can be as low as 20 grams a day. This is less than the amount of carbohydrates found in a medium plain bagel. For a 2000-calorie diet, this would be about 40 grams of carbohydrates.
The keto diet has been used to treat specific medical conditions for centuries. In the 19th century, it was used to help control diabetes. In 1920, it was introduced as a treatment for epilepsy in children whose medication was ineffective. The diet has also been tested and used in closely monitored settings for cancer, diabetes, polycystic ovary syndrome, and Alzheimer's disease.
The keto diet is also gaining popularity as a potential weight-loss strategy. Many people report initial rapid weight loss on the keto diet, but long-term fat loss depends on sustained caloric deficits and metabolic adaptation. The keto diet can be effective for weight loss in the short term, but it is important to adopt healthier eating habits afterward to maintain weight loss.
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Daily nutritional value
Cheese is a great source of protein, calcium, and vitamins A and B12. It also contains zinc, phosphorus, and riboflavin. A 30g portion of cheese provides about seven per cent of your daily calories and a quarter of an adult's daily calcium requirements. However, cheese is often high in saturated fat and salt, so it should be consumed in moderation. A balanced diet can include cheese, but it should be enjoyed sensibly, especially if you have high cholesterol or blood pressure.
High-fat cheeses like blue cheese, Brie, and cheddar contain small amounts of conjugated linoleic acid (CLA), which is a healthy fat that may help prevent obesity and heart disease. Grass-fed cheese is a good option for those looking for a healthier balance of omega-6 and omega-3 fatty acids, although it is more expensive. Lower-fat cheeses, such as mozzarella, ricotta, and feta, are also available for those looking to reduce their fat intake.
According to studies, replacing red meat with low-fat or high-fat dairy, including cheese, was associated with a lower risk of stroke and heart disease. Additionally, cheese was found to be associated with a decreased risk of death from cardiovascular disease (CVD), particularly strokes. However, it is important to note that eating too much cheese, especially when paired with processed foods, may cancel out its benefits.
When incorporating cheese into your daily diet, it is important to watch your portion sizes. In the UK, the standard portion size is 30g, which is about the size of a small matchbox or two-and-a-half dominoes. A pre-cut slice of cheese usually weighs 20-30g, and grated cheese can easily add up to 50g, so it is easy to exceed the recommended portion size. To maintain a balanced diet, it is recommended to have three 30g portions of dairy products daily, including a variety of cheese and other dairy options like yoghurt and milk, which are lower in fat and salt.
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Protein and fat content
The protein and fat content of cheese varies depending on the type of cheese. Cheese is made up of mostly fat and protein, and its nutritional value and calorie count are highly dependent on the fat content of the milk used, how it's processed, and its age. Full-fat dairy is high in calories, which can negatively impact weight loss plans.
Hard and semi-hard cheeses, which have been aged longer, tend to have higher calorie counts compared to softer cheeses. For example, Parmesan, a hard cheese, contains no grams of lactose per ounce, while Brie, a soft-ripened cheese, contains 0.13 grams of lactose per ounce. However, soft cheeses are generally considered the healthier option and can be enjoyed in small portions as a snack or added to dishes for flavour.
The protein content of cheese also varies by type, ranging from minimal amounts in cream cheese (about 2 grams per ounce) to moderate amounts in Brie, Feta, American, and Mozzarella (4-6 grams per ounce), to high amounts in Muenster, Cottage Cheese, Provolone, Parmesan, and Swiss (7-14 grams per ounce).
In addition to fat and protein, cheese also contains other nutrients such as calcium, phosphorus, and vitamin D, which are important for promoting growth and maintaining strong bones and teeth. When selecting cheese for health, it is important to consider the wide range of flavours, textures, and nutrient profiles offered by different types of cheese.
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Frequently asked questions
2 cups of shredded sharp cheddar cheese contain 220 calories.
The calorie composition of 2 cups of shredded sharp cheddar cheese is 220 calories, with 18g of total fat, 10g of saturated fat, 0g of trans fat, 60mg of cholesterol, 360mg of sodium, 2g of total carbohydrates, and 14g of protein.
The daily value of calories in 2 cups of shredded sharp cheddar cheese is 2,000 calories.
There are 14g of protein in 2 cups of shredded sharp cheddar cheese.
Yes, there are 2g of total carbohydrates in 2 cups of shredded sharp cheddar cheese.
