Patrick Oconnell
Cheddar cheese is a calorie-dense food, with an ounce of cheddar containing 114 calories. This calorie count also comes with 7 grams of protein, 200 mg of calcium, and 5 grams of saturated fat. While full-fat dairy is typically associated with high-calorie counts, new research suggests that it may not have detrimental effects on health. In fact, removing fat from dairy products may make them more likely to contribute to weight gain. Cheddar cheese is a hard, aged cheese that is compatible with diets that are keto or low-carb.
| Characteristics | Values |
|---|---|
| Calories | 1 ounce of cheddar cheese contains 114 calories |
| Protein | 7 grams per 1-ounce serving |
| Calcium | 200 mg per ounce (20% of your daily value) |
| Vitamin A | 10% of your daily recommendation per ounce |
| Phosphorus | 14% per ounce |
| Zinc | Small amounts |
| Selenium | Small amounts |
| Riboflavin | Small amounts |
| Sodium | 190 mg per ounce |
| Saturated Fat | 5 grams per ounce |
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What You'll Learn
- Cheddar is calorie-dense, with 114 calories per ounce
- It's high in fat, protein, calcium, vitamin A, phosphorus, zinc, selenium and riboflavin
- Cheddar is a hard, aged cheese, which is relatively low in lactose
- It's high in sodium, with 185mg per ounce
- Full-fat dairy is high in calories, which can negatively impact weight loss
Cheddar is calorie-dense, with 114 calories per ounce
Cheddar cheese is a calorie-dense food, with 114 calories per ounce. This calorie density is due to the high fat and protein content in cheddar cheese. While cheese has been associated with weight gain, recent research suggests that full-fat dairy may be a better choice for weight management. In fact, removing fat from dairy products may make them more likely to contribute to weight gain. This makes cheddar cheese a good option for those on a keto or low-carb diet.
The calorie count of cheese varies depending on the type of cheese, with harder cheeses generally having a higher calorie count than softer cheeses. The calorie content of cheese is also influenced by the fat content of the milk used, how it is processed, and its age. Cheddar cheese is a hard cheese that is aged for a longer period, contributing to its higher calorie count compared to softer cheeses.
Despite being calorie-dense, cheddar cheese offers several nutritional benefits. It is an excellent source of protein, providing 7 grams per ounce, which accounts for more than 30% of its calories. Cheddar cheese is also rich in calcium, with 200 mg per ounce, meeting 20% of the daily recommended value. Additionally, it provides 10% of the daily recommendation for vitamin A and 14% for phosphorus, along with smaller amounts of zinc, selenium, and riboflavin.
However, it is important to consider the potential downsides of consuming cheddar cheese. It can be relatively high in sodium, with 185-190 mg per ounce, which may be a concern for those monitoring their salt intake. Additionally, the saturated fat content in cheddar cheese, at 5 grams per ounce, can contribute to an increased risk of heart health issues. While new research suggests that saturated fat in whole foods like cheese may not have as detrimental an effect, experts are still calling for more research to determine the full impact.
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It's high in fat, protein, calcium, vitamin A, phosphorus, zinc, selenium and riboflavin
Cheddar cheese is a nutrient-rich food that provides a range of health benefits due to its high content of fat, protein, calcium, vitamin A, phosphorus, zinc, selenium, and riboflavin.
Phosphorus is the second most abundant mineral in the body, after calcium. It is a crucial building block for bones, teeth, DNA, RNA, proteins, and certain fats and sugars. Phosphorus also plays a role in energy production, enzyme activation, pH balance, and energy storage. Most people obtain adequate phosphorus from their diet, especially from dairy, meat, poultry, fish, and plant sources like grains.
Zinc is another essential mineral that supports various bodily functions, including immune function, wound healing, and chronic condition management. It occurs naturally in many foods, such as beans, meat, fish, and plant-based options like nuts and whole grains. Research suggests that zinc supplementation may benefit individuals with type 2 diabetes by aiding in blood sugar control. Additionally, zinc is crucial for a healthy immune system, and low levels can increase the risk of infections and infectious diseases.
Selenium is a mineral that supports a range of bodily functions, including metabolism and thyroid function. Selenium-rich foods are important for maintaining good health, and they may be particularly beneficial for individuals with asthma due to selenium's ability to lower inflammation. Selenium also plays a role in protecting the thyroid gland from oxidative stress and is necessary for thyroid hormone production.
Riboflavin, also known as vitamin B2, is a B-complex vitamin found in meat, fortified grains, nuts, and other sources. It is essential for breaking down carbohydrates and releasing energy from proteins. Riboflavin has been linked to improved mitochondrial cell function and a reduced risk of migraines. Additionally, a diet rich in vitamin B2 may lower the risk of cataracts and potentially certain types of cancer, although more research is needed in this area.
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Cheddar is a hard, aged cheese, which is relatively low in lactose
Cheddar cheese is a hard, aged cheese with a distinctive flavour and texture. It is made from cow's milk and undergoes a specific production process that influences its unique characteristics. Cheddar is typically aged for varying periods, resulting in different flavour profiles and textures, ranging from mild and creamy to robust and crumbly.
When it comes to calories, cheddar cheese is calorie-dense, contributing to its satiation factor. While full-fat dairy has been associated with weight gain, recent research suggests 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. Cheddar's high percentage of fat also aligns with the requirements of a keto diet.
In terms of nutritional value, cheddar cheese is rich in calcium, providing 200 mg or 20% of the daily recommended value per ounce. It also offers smaller amounts of vitamins and minerals, including vitamin A, phosphorus, zinc, selenium, and riboflavin. However, it is important to note that cheddar cheese can be relatively high in sodium, with 190 mg per ounce.
While cheddar cheese is a dairy product and contains lactose, it is considered relatively low in lactose compared to other cheeses. The ageing process contributes to reduced lactose content, making it well-tolerated by many individuals with lactose intolerance. On average, mature cheddar cheese aged for several months can contain less than 1 mg of lactose per 100 grams. However, individual tolerances vary, and some people with lactose intolerance may still experience discomfort from even trace amounts of lactose.
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It's high in sodium, with 185mg per ounce
Cheddar cheese is a calorie-dense food, but it also offers several nutritional benefits. While it is a good source of protein and calcium, it is also high in sodium, with 185mg per ounce. This means that, although it can be enjoyed as part of a healthy diet, it should be consumed in moderation.
The high sodium content of cheddar cheese is worth noting, especially for those who are mindful of their salt intake. With 185mg of sodium per ounce, it contributes a significant amount towards the daily recommended limit. Excessive sodium intake is associated with negative health effects, including increased blood pressure and risk of cardiovascular disease. Therefore, it is important to monitor sodium levels in one's diet and ensure that cheddar cheese consumption is balanced with other low-sodium food choices.
When it comes to sodium content, not all cheeses are created equal. Cheddar cheese tends to have a relatively higher sodium level compared to some other varieties. Softer cheeses, for example, generally have a milder flavour and a lower sodium content. If you're specifically looking to reduce your sodium intake, opting for softer cheeses or lower-sodium cheese alternatives can be a good strategy.
However, it's important to remember that sodium itself is not inherently bad. Our bodies need some sodium to function properly, and it plays a crucial role in maintaining fluid balance and nerve and muscle function. The key is to aim for a balanced and moderate intake, ensuring that your overall diet aligns with your nutritional needs and health goals.
While cheddar cheese does contribute to your daily sodium intake, it also provides other beneficial nutrients. As previously mentioned, it is a good source of protein and calcium. Calcium is essential for maintaining strong bones and teeth, and cheddar cheese provides 20% of your daily recommended value per ounce. Additionally, cheddar cheese contains other micronutrients, including vitamin A, phosphorus, zinc, selenium, and riboflavin.
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Full-fat dairy is high in calories, which can negatively impact weight loss
Dairy products that contain full fat are high in calories, which can negatively affect weight loss. An example of this is cheddar cheese, which has 114 calories per ounce. This means that it's easy to consume a large number of calories in a short space of time, which can put you over your daily limit if you're not careful.
However, it's important to note that cheese is also an excellent source of protein and calcium. Cheddar cheese, in particular, has a high percentage of fat, making it compatible with the keto diet. It also has zero carbohydrates, making it suitable for low-carb diets as well.
While full-fat dairy is high in calories, new research suggests that it may not have as detrimental an effect on heart health as previously believed. In fact, removing fat from dairy products may make them more likely to cause weight gain, making full-fat dairy a better choice for weight management. This is known as the "full-fat dairy paradox."
Nonetheless, it's important to be mindful of portion sizes when consuming full-fat dairy products like cheddar cheese. Sticking to 100-200 calorie portions can help ensure that you're getting the nutritional benefits without exceeding your daily calorie limit. Additionally, pairing cheese with fruit or raw nuts can be a healthier option, as these foods have no added sodium or sugars.
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Frequently asked questions
An ounce of cheddar cheese contains 114 calories.
Cheddar cheese is made up of mostly fat and protein, and is rich in calcium. It also contains vitamins and minerals such as vitamin A, phosphorus, zinc, selenium, and riboflavin.
Cheddar cheese is calorie-dense, so it's easy to overconsume. A dietitian suggests sticking to 100 to 200 calories' worth of cheese as a snack.
Cheddar cheese can be enjoyed with fruit or raw nuts. These foods have no added sodium or sugars and are good components of a healthy diet.
