Kamil Perry
Cheddar cheese is a popular variety of cheese that is often used in dishes such as grilled cheese sandwiches, cheeseburgers, and macaroni and cheese. It is also a common snack food, often enjoyed on its own or paired with fruits, crackers, or bread. For those watching their weight, it can be useful to know that 20 grams of cheddar cheese contains approximately 80 calories, with a macronutrient breakdown of 1% carbs, 75% fat, and 24% protein.
| Characteristics | Values |
|---|---|
| Calories | 79-81 |
| Macronutrient breakdown | 1% carbs, 75% fat, and 24% protein |
| Carbs | 1g |
| Protein | 5g |
| Fat | 7g |
| Saturated Fat | 4g |
| Cholesterol | 21mg |
| Sodium | 130mg |
| Dietary Fiber | 0g |
| Sugars | 0g |
| Added Sugars | 0g |
| Vitamin A | 194IU |
| Calcium | 143mg |
| Vitamin D | 1IU |
| Potassium | 9mg |
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What You'll Learn
Cheddar cheese nutrition facts: 79-81 calories, 1g carbs, 5g protein, 7g fat
Cheddar cheese is a nutrient-dense food, offering a range of macronutrients and micronutrients. While it is calorie-dense, with 79-81 calories per 20-gram serving, it also provides essential nutrients like protein, fat, and small amounts of carbohydrates.
Breaking down the nutritional value, we see that a 20-gram serving of cheddar cheese contains approximately 1 gram of carbohydrates, contributing to the body's energy needs. This small amount of carbs ensures that the cheese's impact on blood sugar is minimal.
The protein content in a 20-gram serving is around 5 grams, which is relatively high for such a small serving size. Protein is essential for muscle growth and repair, and cheddar cheese is a good source of this nutrient.
The fat content in cheddar cheese is significant, with about 7 grams of total fat in a 20-gram serving. This includes saturated fat, which accounts for around 4 grams. While fat is a critical part of a healthy diet, providing energy and aiding nutrient absorption, it's important to consume it in moderation.
Additionally, cheddar cheese provides micronutrients like calcium, vitamin A, and vitamin D. These vitamins and minerals contribute to bone health, immune function, and overall well-being.
In summary, while cheddar cheese is calorie-dense, it offers a range of essential nutrients that contribute to a healthy diet when consumed in moderation.
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Calories from fat: 75% of total calories
A 20-gram serving of cheddar cheese contains approximately 79 to 81 calories. The macronutrient breakdown of these calories is 1% carbs, 75% fat, and 24% protein. This indicates that out of the total calories in this serving of cheddar cheese, 75% come from fat.
To put it another way, of the 79 to 81 calories in 20 grams of cheddar cheese, approximately 60 to 61 calories are from fat. This is because fat has 9 calories per gram, so the 7 grams of fat in 20 grams of cheddar contribute the aforementioned 61 calories.
The high percentage of calories from fat in cheddar cheese is due to its composition. Cheddar cheese is a dairy product that is naturally high in fat. The fat content in cheddar cheese can vary depending on factors such as the type of milk used, the cheese-making process, and the aging time.
The fat in cheddar cheese is primarily composed of saturated fat, which is a type of fat that is typically solid at room temperature. Saturated fat is known to increase the levels of low-density lipoprotein (LDL) cholesterol in the blood, which can be a risk factor for heart disease. However, it's important to note that the impact of saturated fat on health is still debated, and some studies suggest that the effect may vary depending on the specific type of saturated fat and the overall diet and lifestyle of the individual.
While fat has been vilified in the past, it is important to recognize that it is a vital part of a healthy diet. Fat provides essential fatty acids, aids in the absorption of fat-soluble vitamins, and helps to promote satiety, keeping us full and satisfied after meals. However, it is recommended to consume fat in moderation and to prioritize unsaturated fats, such as those found in avocados, olive oil, and nuts, over saturated fats.
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Daily value of fat: 9% saturated, 20% trans
A 20-gram serving of cheddar cheese contains 79 to 81 calories. The macronutrient breakdown is 1% carbs, 75% fat, and 24% protein.
Now, let's focus on the fat content in those 20 grams of cheddar cheese and its daily value:
Daily Value of Fat: 9% Saturated and 20% Trans
The fat content in 20 grams of cheddar cheese contributes to your daily intake of fats. The daily value (DV) of 9% saturated fat and 20% trans fat is based on a 2,000-calorie diet, which is a general recommendation for daily calorie intake. This DV tells you how much of a specific nutrient, in this case, saturated and trans fats, contributes to your daily diet from a single serving of food.
Saturated fats are typically solid at room temperature and are found in meat, dairy products like cheese, and some plant-based sources like coconut oil. The recommended daily intake of saturated fats is usually lower compared to other types of fats because consuming high amounts can increase low-density lipoprotein (LDL) cholesterol levels, which is a risk factor for heart disease.
On the other hand, trans fats are created through an industrial process that adds hydrogen to vegetable oil to make it more solid. These fats are often found in fried foods, baked goods, and processed snacks. Trans fats can increase "bad" LDL cholesterol while decreasing "good" high-density lipoprotein (HDL) cholesterol, making them particularly unhealthy. Many countries have moved to limit or ban the use of trans fats in food products due to their negative impact on health.
In summary, the daily value of 9% saturated fat and 20% trans fat in 20 grams of cheddar cheese contributes a significant portion of your recommended daily intake of these fats. While saturated fats should be consumed in moderation, trans fats are generally considered more harmful and should be kept to a minimum in your diet.
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Daily value of cholesterol: 7%
Twenty grams of cheddar cheese contains 79-81 calories. The macronutrient breakdown is 1% carbs, 75% fat, and 24% protein.
In terms of daily value, 20 grams of cheddar cheese provides 7% of the recommended daily cholesterol intake. The % Daily Value (DV) is a helpful way to understand how much a particular nutrient in a serving of food contributes to a daily diet. The general nutrition advice is based on a 2,000-calorie daily intake.
Cholesterol is a waxy, fat-like substance found in all the cells in your body. Your body needs some cholesterol to work properly, but if you have too much in your blood, it can stick to your artery walls and narrow or even block them, leading to a heart attack or stroke.
The recommended daily intake of cholesterol is 300 milligrams for healthy adults. For people with heart disease or high cholesterol, the recommended limit is less than 200 milligrams per day. It is important to note that cholesterol intake should come primarily from the cholesterol made by our liver, and only a small amount from the food we eat.
A diet high in saturated fat can increase cholesterol levels in the blood, so it is important to be mindful of the amount of saturated fat in your diet.
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Daily value of sodium: 6%
Twenty grams of cheddar cheese contains about 80 calories, with a macronutrient breakdown of 1% carbs, 75% fat, and 24% protein. A serving of this amount also provides 6% of the daily value of sodium, which is about 130mg.
The daily value (DV) is a reference number used to understand how much a particular nutrient in a serving of food contributes to a daily diet. This value is usually based on a 2,000-calorie diet for general nutrition advice.
Sodium is an essential mineral that plays a vital role in several bodily functions. It helps maintain the right balance of fluids in the body, transmits nerve impulses, and influences muscle function. However, excessive sodium intake can lead to adverse health effects, including high blood pressure and an increased risk of cardiovascular disease.
The recommended daily sodium intake for adults is typically between 1500 and 2300 milligrams. This recommendation can vary depending on individual health conditions and other factors. It is important to note that sodium intake should be balanced with other essential minerals like potassium to maintain a healthy body.
In the context of 20 grams of cheddar cheese, the 6% daily value of sodium translates to a modest contribution to an individual's daily sodium intake. This amount is relatively small compared to the recommended daily intake, indicating that cheddar cheese can be part of a healthy diet when consumed in moderation.
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Frequently asked questions
There are 79-81 calories in 20 grams of cheddar cheese.
The macronutrient breakdown is 1% carbs, 75% fat, and 24% protein.
There are 5 grams of protein in 20 grams of cheddar cheese.
There are 7 grams of total fat, with 4 grams of saturated fat in 20 grams of cheddar cheese.
Yes, 20 grams of cheddar cheese provides 22% of the daily value of calcium, which is about 143 mg.
