Bushra Griffith
Cheddar cheese is a hard cheese that is calorie-dense, with calories derived from fat and protein. The calorie count varies depending on the type of cheddar, with sharper cheddars containing more calories. Cheddar cheese also contains various micronutrients such as calcium, vitamin A, phosphorus, zinc, selenium, and riboflavin. The cheese can be purchased year-round and has a long shelf life when stored in the refrigerator or freezer.
| Characteristics | Values |
|---|---|
| Calories | 120 calories per 30g or 416 calories per 100g |
| Calories from protein | 30% of total calories |
| Calcium | 200mg per ounce (20% of daily value) |
| Vitamin A | 10% of daily recommendation per ounce |
| Phosphorus | 14% of daily recommendation per ounce |
| Zinc, selenium, and riboflavin | Small amounts |
| Sodium | 190mg per ounce |
| Carbohydrates | Zero |
| Lactose | Low |
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What You'll Learn
Cheddar is calorie-dense, with 100 calories per ounce
Cheddar cheese is a calorie-dense food, with approximately 100 calories per ounce. This calorie count places cheddar among the harder cheeses, which tend to have higher calorie counts than softer cheeses. The calorie content of cheese is influenced by the fat content of the milk used, the processing methods, and the cheese's age.
Cheddar cheese is a good source of protein, contributing significantly to daily intake with 7 grams per 1-ounce serving. It is also rich in calcium, providing 200 mg, or 20% of the daily recommended value, per ounce. Cheddar also offers smaller amounts of vitamins and minerals, such as vitamin A, phosphorus, zinc, selenium, and riboflavin.
While cheddar has nutritional benefits, it is important to consider its sodium content. Cheddar can be relatively high in sodium, containing 190 mg per ounce. This may be a concern for individuals watching their salt intake. Additionally, the high-fat content in full-fat dairy products like cheddar can impact weight management plans.
However, recent research suggests that the link between full-fat dairy and weight gain may be more complex. The "full-fat dairy paradox" indicates that removing fat from dairy products may actually make them more likely to contribute to weight gain, making full-fat options like cheddar a better choice for weight management in some cases. Cheddar's compatibility with keto and low-carb diets further highlights the nuanced nature of its calorie density and nutritional profile.
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Calorie count depends on the milk's fat content
Cheddar cheese is calorie-dense, and its calorie count depends on several factors, one of which is the fat content of the milk used. Milk and dairy products generally contain a mix of fat, carbohydrates, and protein, with fat contributing significantly to their calorie content.
Cheddar cheese is made from milk, which is then heated with active cultures and a coagulant. The resulting curds are drained, and the cheese is aged, affecting its flavour and texture. The longer a cheese is aged, the harder it becomes, and harder cheeses tend to have higher calorie counts than softer ones.
The fat content of the milk used in cheese production influences the nutritional value and calorie count of the final product. Full-fat dairy products are high in calories, which can negatively impact weight loss plans. However, new research suggests that the saturated fat in whole foods like cheese may not have the detrimental effects on heart health previously believed.
In fact, removing fat from dairy products may make them more likely to contribute to weight gain, making full-fat options a better choice for weight management. Cheddar cheese is already compatible with diets like keto due to its high fat and low carbohydrate content. Therefore, when choosing a healthy cheese, the product's fat content should be considered, as this will impact its calorie count and overall nutritional value.
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Cheddar is high in protein, with 7g per ounce
Cheddar cheese is a calorie-dense food, with 100 calories per ounce, or 416 calories per 100 grams, depending on the source. Despite its high-calorie count, cheddar is not considered a food with empty calories. In fact, it is rich in protein, containing 7 grams per ounce. This means that protein accounts for more than 30% of cheddar cheese's calories.
Cheddar cheese is also a good source of calcium, providing 200 milligrams (or 20% of the daily recommended value) per ounce. In addition to calcium, cheddar offers other vitamins and minerals such as vitamin A, phosphorus, zinc, selenium, and riboflavin. While it is true that cheddar can be relatively high in sodium, with 190 milligrams per ounce, it also has several nutritional benefits that make it a valuable part of a healthy diet.
The nutritional value and calorie count of cheese can vary depending on the type of cheese, the fat content of the milk used, the processing methods, and the age of the cheese. Hard and semi-hard cheeses, like cheddar, tend to have higher calorie counts compared to softer cheeses due to their longer aging process, lower moisture content, and more robust flavor. However, this does not mean that they cannot be included in a balanced diet with proper portion control.
Cheddar cheese, in particular, is a good option for those following a keto or low-carb diet due to its high fat and zero carbohydrate content. Additionally, as a hard and aged cheese, it is relatively low in lactose, making it a suitable choice for individuals with lactose intolerance. Overall, while cheddar cheese may be high in calories, it also offers several nutritional benefits, including a significant amount of protein at 7 grams per ounce.
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Cheddar has 20% of your daily calcium needs per ounce
Cheddar cheese is a calorie-dense food, with calories varying depending on the type of cheddar and its fat content. For example, sharp cheddar has around 120 calories per 30g, while mature cheddar has around 416 calories per 100g. Cheddar is a full-fat dairy product, and research suggests that removing fat from dairy may make these products more likely to contribute to weight gain, making full-fat cheddar a better choice for weight management. Cheddar is also a good source of calcium, providing 20% of the daily recommended value per ounce. This amounts to 200mg of calcium per ounce of cheddar cheese.
Cheddar cheese is a nutrient-rich food that offers a range of health benefits. In addition to its high calcium content, cheddar also provides 10% of the daily recommended value of vitamin A and 14% of phosphorus per ounce. It also contains small amounts of zinc, selenium, and riboflavin. These nutrients contribute to the overall nutritional value of cheddar cheese, making it a beneficial part of a healthy diet.
While cheddar cheese can be a nutritious food, it is important to consider its sodium content. Cheddar can be relatively high in sodium, containing 190mg per ounce. Therefore, individuals watching their salt intake should be mindful of their consumption. However, cheddar is a good option for those who are lactose intolerant, as it is a hard and aged cheese with low lactose content, which means it can be consumed without unpleasant symptoms like bloating or stomach upset.
Cheddar cheese can be incorporated into various dishes or enjoyed on its own with crackers. It is a versatile ingredient that can enhance the flavour of many meals. When purchasing cheddar, it is important to read the ingredient labels, as some shredded or sliced options may contain anti-caking agents like cellulose, which can affect the texture and flavour. Storing cheddar in the refrigerator can help extend its shelf life, with unopened packages lasting up to six months and opened packages lasting three to four weeks.
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Full-fat cheddar may be better for weight management
Cheddar cheese is a calorie-dense food, with sharp cheddar containing around 120 calories per 30 grams or 416 calories per 100 grams. While it is true that full-fat dairy is high in calories, new research suggests that this may not negatively impact health as previously believed. In fact, the "full-fat dairy paradox" posits that removing fat from dairy may make these products more likely to contribute to weight gain, making full-fat options a better choice for weight management.
Cheddar cheese is a whole food that is rich in protein, calcium, vitamin A, phosphorus, zinc, selenium, and riboflavin. Protein accounts for more than 30% of cheddar cheese's calories, providing 7 grams per 1-ounce serving. This can significantly add to one's daily protein intake. Additionally, calcium is a standout micronutrient in cheddar, offering 200 mg (or 20% of the daily recommended value) per ounce.
While the high-calorie content of full-fat cheddar may be concerning for those trying to manage their weight, it is important to consider the satiation factor of calorie-dense foods. Cheddar cheese's calorie density means that a small amount can satisfy hunger and provide a feeling of fullness, which can help with portion control and reduce overall calorie intake. This satiation factor may be particularly beneficial for those following a keto or low-carb diet, as cheddar cheese fits well within these dietary frameworks due to its high fat and zero carbohydrate composition.
Additionally, the ageing process of cheddar cheese is worth noting. As a hard, aged cheese, cheddar has a lower moisture content and a more robust flavour compared to softer cheeses. This ageing process also results in a lower lactose content, making it a suitable option for those who are lactose intolerant. While refrigeration is not necessary for storing cheddar, doing so can extend its lifespan to several months.
In conclusion, while full-fat cheddar cheese is calorie-dense, its nutritional profile and satiation factor may offer benefits for weight management. The "full-fat dairy paradox" challenges the notion that full-fat dairy is detrimental to weight management, suggesting that full-fat options may be superior. However, further research is needed to definitively determine the pros and cons of saturated fat in dairy products like cheddar cheese.
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Frequently asked questions
Cheddar cheese is calorie-dense, with approximately 100 calories per ounce.
Sharp cheddar is mature cheddar, with around 416 calories per 100g.
Mozzarella string cheese is a lower-calorie alternative, with 80 calories per stick.
Cheddar cheese is a good source of calcium, with 20% of your daily value per ounce. It also contains vitamin A, phosphorus, zinc, selenium, and riboflavin.
