Bushra Griffith
Cheese is a beloved dairy product, often enjoyed in sandwiches, on crackers, or melted on top of dishes like pasta. But how many calories does it contain? Well, it depends on the type of cheese. For example, 20 grams of cheddar cheese contains approximately 81-85 calories, with a macronutrient breakdown of 1% carbs, 75% fat, and 24% protein. Cheddar cheese is also a good source of calcium and vitamin B12.
| Characteristics | Values |
|---|---|
| Weight | 20g |
| Calories | 81-85 |
| Macronutrient Breakdown | 1% carbs, 75% fat, 24% protein |
| Vitamins and Minerals | Calcium, Vitamin B12 |
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What You'll Learn
Cheddar cheese calories: 85 calories per 20g slice
Cheddar cheese is a dairy product that is rich in calcium and vitamin B12. A 20-gram slice of cheddar cheese contains approximately 81 to 85 calories. The macronutrient breakdown of a 20-gram serving of cheddar cheese is 1% carbs, 75% fat, and 24% protein. This equates to about 6.76 grams of fat, 5.14 grams of protein, and 0.28 grams of carbohydrates.
The calorie content of cheddar cheese can vary slightly depending on factors such as the specific type of cheese, the method of preparation, and the transportation and storage methods used. However, on average, a 20-gram slice of cheddar cheese will provide around 85 calories.
When considering the calorie content of cheddar cheese, it is important to note that it is a nutrient-dense food. This means that while it may be high in calories relative to its weight, it also provides a significant amount of essential nutrients. Cheddar cheese is particularly rich in calcium and vitamin B12, which are important for maintaining strong bones and overall health.
Additionally, the calorie content of cheddar cheese can be put into context by considering the recommended daily calorie intake for an average adult, which is typically around 2000 calories for women and 2500 calories for men. As such, a 20-gram slice of cheddar cheese represents a relatively small proportion of the total daily calorie budget.
It is worth mentioning that while cheddar cheese can be a nutritious and tasty addition to a meal, it is important to consume it in moderation as part of a balanced diet. This is because, like many dairy products, cheddar cheese can be high in saturated fat and sodium, which can have negative health impacts when consumed in excess.
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Nutritional value: rated 4/5
Cheddar cheese is a dairy product that offers a range of nutritional benefits. A 20-gram serving of cheddar cheese contains approximately 81 to 85 calories. The nutritional value of this food item is rated 4 out of 5, and for good reason.
Cheese is a good source of protein and fat, with a macronutrient breakdown of around 1% carbs, 75% fat, and 24% protein. This makes it a valuable food for those seeking a low-carb, high-fat diet.
In addition to its calorie and macronutrient content, cheddar cheese is also a rich source of calcium and vitamin B12. These essential vitamins and minerals contribute to the nutritional value of cheese. Calcium is important for bone health and vitamin B12 plays a crucial role in maintaining healthy blood and nerve cells.
While cheese can be a nutritious food, it is important to consider its fat content, specifically saturated fat. Excessive consumption of saturated fat can have negative health implications, particularly for heart health. Therefore, while cheese offers nutritional benefits, it should be consumed in moderation as part of a balanced diet.
Overall, with its nutritional profile, cheddar cheese can be a valuable component of a healthy diet when consumed in appropriate portions. Its protein, vitamin, and mineral content contribute to its nutritional value, earning it a rating of 4 out of 5.
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Vitamins and minerals: rich in calcium and vitamin B12
While cheese is a calorie-dense food, with around 100 calories per ounce, it is also a nutrient-dense food, offering a wide array of vitamins and minerals. The nutritional profile varies depending on the type of cheese, but generally, cheese is an excellent source of calcium and vitamin B12.
Calcium is essential for bone health, muscle function, and nerve transmission. The high calcium content in cheese may help to reduce the absorption of saturated fats in the gut, which could explain the apparent paradox that, despite its saturated fat content, cheese consumption does not seem to increase the risk of heart disease. In addition to calcium, the bone health benefits of cheese have been attributed to its vitamin K2 content.
Vitamin B12 is another crucial nutrient found in cheese. It is essential for nerve function and the formation of red blood cells.
Cheese also contains other important vitamins and minerals, including vitamins A and K2, phosphorus, zinc, and riboflavin. The specific nutrients and their quantities can vary significantly depending on the type of cheese. For example, harder cheeses with less moisture, such as Parmigiano-Reggiano and aged cheddar, are easily stored and transported because they do not require refrigeration. These varieties are also lower in lactose, making them more tolerable for those with lactose intolerance. On the other hand, softer cheeses like cream, cottage, and goat cheese have a higher moisture content and should be refrigerated to prevent bacterial growth.
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Macronutrients: 75% fat, 24% protein, 1% carbs
Cheese is a nutrient-dense food, providing protein, fats, and minerals. It is beloved for its richness, creaminess, flavour, and satiating qualities. It is also a good source of calcium, with an ounce of hard cheese containing 180 milligrams of calcium, and a half-cup of soft cheese containing 80 milligrams.
However, the macronutrient composition of cheese is roughly 75% fat, 24% protein, and 1% carbohydrates. For example, an ounce of hard cheese contains 6 grams of saturated fat, while a half-cup of soft cheese contains 3 grams. Therefore, it is generally recommended to consume cheese in limited amounts due to its high saturated fat and sodium content.
The energy density of cheese, or any food, is measured by dividing the energy (number of calories) in the food by its weight in grams. Cheese has a relatively high energy density, which means that you get a lot of calories from a small amount of cheese. For example, an ounce of hard cheese contains about 120 calories, while a half-cup of soft cheese has about the same number of calories.
While full-fat dairy foods like cheese contain a high amount of saturated fat and some cholesterol, there is an ongoing debate about their impact on health. Some reports suggest that specific nutrients in cheese, such as calcium and conjugated linoleic acid, may have protective effects on the heart. Additionally, some types of cheese, such as goat cheese, whole-milk mozzarella, and Swiss cheese, are low in sodium with only 50-100 mg per serving.
It's important to note that the macronutrient composition and calorie content of cheese can vary depending on the type of cheese, the type of milk used, the ageing process, and any additives included. Overall, cheese can be enjoyed as part of a balanced diet, but it should be consumed in moderation due to its high fat and sodium content.
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Burning calories: aerobic exercise required to burn 85 calories
A 20g serving of Ilchester Mature Cheddar Cheese contains approximately 85 calories. To burn off these calories through aerobic exercise, you have several options, depending on your preferences and fitness level.
One option is to try a High-Intensity Interval Training (HIIT) workout. HIIT involves short bursts of intense exercise, such as 30 seconds of speed, followed by longer recovery periods. For example, you could try high-knee running, where you run in place while lifting your knees as high as possible. HIIT workouts are very effective at burning calories and can be completed in a short amount of time.
If you prefer a less intense form of exercise, you could go for a brisk walk. Walking is a simple and low-impact way to burn calories, and it can be easily incorporated into your daily routine. For example, you could add a 30-minute brisk walk to your daily routine and burn about 150 calories.
Swimming is another excellent option for burning calories, especially if you have joint pain or limited mobility. It causes less stress on the body compared to other forms of exercise, and you can adjust the intensity by doing laps or water aerobics. Thirty minutes of casual swimming burns a similar number of calories to 30 minutes of jogging.
Finally, running is the most effective calorie-burning exercise in terms of calories burned per hour. If you don't have much time, you can do high-intensity sprints or incorporate running into a HIIT workout.
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Frequently asked questions
There are approximately 85 calories in 20g of cheddar cheese, which is equivalent to one slice.
The calorie count of cheese can vary depending on the type of cheese, with some cheeses being higher or lower in calories than cheddar. For example, a harder cheese like Parmesan may have a higher calorie density, while a softer cheese like mozzarella may have a lower calorie count.
Cheddar cheese is a good source of calcium and vitamin B12, and it also contains smaller amounts of other vitamins and minerals. It is also a source of protein and fat, with a typical macronutrient breakdown of around 1% carbs, 75% fat, and 24% protein.
