Patrick Oconnell
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 choice for cheese plates and snacks. For those watching their calorie intake, it is important to know that the calorie content of cheddar cheese can vary depending on the type and age of the cheese. A serving of 20 grams of cheddar cheese contains approximately 81 calories, with a macronutrient breakdown of 1% carbs, 75% fat, and 24% protein.
| Characteristics | Values |
|---|---|
| Weight | 20g |
| Calories | 81 |
| Macronutrient Breakdown | 1% carbs, 75% fat, 24% protein |
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What You'll Learn
Cheddar cheese nutrition facts
Cheddar cheese is a tasty, versatile food that has made its way into the hearts and bellies of cheese lovers worldwide. It is one of Americans' favourite cheeses, commonly used in melty quesadillas, creamy mac and cheese, or on top of a sizzling burger.
Cheddar cheese is calorie-dense, which increases its satiation factor. A 20-gram serving of cheddar cheese contains around 80 calories, while 1 ounce (28 grams) of cheddar cheese contains around 114 calories. Despite what you may have heard about cheese causing weight gain, new research suggests that the full-fat dairy paradox may be turning this belief on its head.
Cheddar cheese contains zero carbohydrates, fibre, and little to no sugar. Most health concerns about cheddar cheese focus on its fat content, specifically saturated fat. Whole-milk cheddar is high in total fat (10 grams per ounce) and saturated fat (6 grams per ounce). However, new research suggests that in whole foods such as cheese, saturated fat may not have the detrimental effects on heart health as previously believed. More research is needed to determine the pros and cons of saturated fat in dairy.
Cheddar cheese offers several nutritional benefits. It is a great source of protein, with 7 grams per ounce, contributing to muscle building and the production of enzymes, cell structure, and maintaining fluid balance. Cheddar also contains a significant amount of calcium, which is critical for maintaining bone health and preventing osteoporosis, the harmful degeneration of bone density.
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Calories in 20g
There are approximately 81 calories in 20 grams of mature cheddar cheese. The macronutrient breakdown of 20 grams of cheddar cheese is 1% carbs, 75% fat, and 24% protein. This calorie count assumes that the cheese has not been processed or mixed with other ingredients, such as in a cheese spread or dip.
When considering the calorie content of cheddar cheese, it's important to note that the type of milk used, the aging process, and the specific brand or variety can all influence the exact calorie count. For example, a sharper or older cheddar may have a slightly higher calorie content due to the changes in its fat and protein composition during aging.
Additionally, the way the cheese is produced and any added ingredients can also affect the calorie count. Some cheeses may have added fillers, preservatives, or flavourings that can alter their nutritional profile. Therefore, it's always a good idea to check the nutrition label on the specific package of cheese you are consuming to get the most accurate information.
Furthermore, the serving size can significantly impact the calorie intake. While 20 grams is a relatively small portion, it's easy to consume larger amounts, especially when cheese is grated or melted, as in pizza or pasta dishes. Keeping an eye on portion sizes is essential when considering the overall calorie and nutritional intake from cheddar cheese.
Finally, it's worth mentioning that while cheese can be a source of protein, calcium, and other nutrients, it is also high in saturated fat and sodium. As such, it should be consumed in moderation as part of a balanced diet. Pairing cheese with other nutrient-dense foods, such as whole grains, fruits, and vegetables, can help create a more wholesome and well-rounded meal.
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Macronutrient breakdown
A 20-gram serving of cheddar cheese contains 81 calories. This serving size contains a minimal amount of carbohydrates, with only 1% of the calories derived from carbs. The majority of the calories come from fat, accounting for 75% of the total. The remaining 24% of the calories are derived from protein.
This means that out of the 81 calories, approximately 60.75 calories are from fat, 1.62 calories are from carbohydrates, and the remaining 19.44 calories are from protein.
To put this into perspective, the recommended daily intake of calories for an average adult is around 2000-2500 calories. So, a 20-gram serving of cheddar cheese would contribute about 3-4% of your daily caloric needs.
It's important to note that the macronutrient composition of cheese can vary slightly depending on factors such as the type of milk used, the aging process, and the specific brand. However, cheese is generally characterized as a food that is high in fat and protein, with a smaller amount of carbohydrates.
When considering the nutritional value of cheese, it's worth remembering that it is also a good source of certain vitamins and minerals, including calcium, phosphorus, and vitamin B12. However, it is also high in saturated fat and sodium, so it should be consumed in moderation as part of a balanced diet.
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Carbs, fat, protein
A 20-gram serving of cheddar cheese contains 81 calories. This serving size contains a breakdown of macronutrients: 1% carbs, 75% fat, and 24% protein.
Carbs
Carbohydrates are an essential source of energy for the body, and while cheddar cheese is not a significant source of carbs, it still contributes a small amount to the diet. Carbohydrates are the body's preferred source of fuel, and they are broken down into glucose, which is used by the body's cells for energy.
Fat
Cheese is known for its high-fat content, and this is reflected in the macronutrient breakdown of cheddar cheese. Fat is a crucial part of a healthy diet as it provides a concentrated source of energy and helps the body absorb certain vitamins, such as vitamins A, D, E, and K, which are fat-soluble.
Protein
Protein is an essential macronutrient for the body, and cheese is a good source of it. Protein is made up of amino acids, which are the building blocks of muscle and other important tissues in the body. A serving of cheddar cheese provides a substantial amount of protein, which contributes to the growth and repair of muscles and other body structures.
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Weight management
While cheese can be a tasty and nutritious addition to a meal, it's important to be mindful of portion sizes, especially when trying to manage weight. Cheese is relatively high in fat and calories, so a small extra serving can quickly add a significant number of calories to a meal. For example, if one were to double the serving size to 40 grams, the calorie intake would increase to 162, which is a substantial jump.
However, it's worth noting that weight management is not just about calorie counting. The quality and nutritional value of the foods we eat are also important. Mature cheddar cheese, for instance, is a good source of protein and calcium, which are essential for muscle health and bone strength. It also contains other beneficial nutrients like vitamin A and B12, phosphorus, and zinc. So, while it's important to be mindful of portions, including a modest amount of mature cheddar cheese in your diet can provide some nutritional benefits.
Additionally, energy density, which is the measure of energy (calories) per gram of food, is another important consideration for weight management. Foods with high energy density provide a lot of calories relative to their weight, and they can quickly push one over their daily calorie limit. On the other hand, foods with low energy density provide fewer calories per gram, allowing one to consume larger portions without taking in excessive calories. In the context of a balanced diet, opting for foods with lower energy density can be a helpful strategy for weight management, as it enables one to feel fuller while consuming fewer calories.
In summary, when it comes to weight management, it's important to consider not just the number of calories in a food but also its nutritional value and energy density. While mature cheddar cheese can be a part of a balanced diet, it's important to be mindful of portions to ensure one doesn't inadvertently consume too many extra calories. Combining this awareness with regular exercise and a balanced diet that includes a variety of nutritious foods can help one achieve their weight management goals in a healthy and sustainable way.
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Frequently asked questions
There are 81 calories in 20g of cheddar cheese.
20g of cheddar cheese is made up of 1% carbs, 75% fat, and 24% protein.
There is around 2g of protein in 20g of cheddar cheese.
