Frederic Melton
Cheddar cheese is a semi-hard cheese that originated in the English village of Cheddar in the 11th century. It is made from cow's milk and matured for several months, resulting in a range of mild to extra sharp flavours. Cheddar is a popular cheese for snacking and cooking, and its health effects have been widely studied. While it is a source of protein and calcium, cheddar cheese is also high in fat, particularly saturated fat, which has been linked to an increased risk of cardiovascular disease. However, recent research suggests that full-fat dairy products may not have the same detrimental effects on heart health as previously believed, and may even have anti-inflammatory properties.
| Characteristics | Values |
|---|---|
| Fat content | High in total fat (10 grams per ounce) and saturated fat (6 grams per ounce) |
| Protein content | 7 grams per ounce |
| Calories | 114 calories per ounce |
| Sodium | High in sodium (300-450 mg per serving) |
| Carbohydrates | Not mentioned |
| Micronutrients | Rich in calcium (200mg or 20% of daily value per ounce) and vitamin K2 |
| Allergens | Contains casein, a protein that some people are allergic to; also contains lactose, which some people are intolerant to |
| Other | May contain small amounts of conjugated linoleic acid (CLA), a healthy fat |
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What You'll Learn
Cheddar cheese is a protein-dense food
Cheddar cheese is a popular semi-hard cheese that originated in the English village of Cheddar in the 11th century. It is made from cow's milk that has been matured for several months, resulting in a range of mild to extra sharp flavours. The sharpness of cheddar cheese refers to the aging process, with longer aging periods leading to a more pungent and flavourful cheese.
In addition to its high protein content, cheddar cheese is also a good source of calcium, vitamin K2, and other important nutrients. Vitamin K2, in particular, helps prevent calcium buildup in arteries and veins, thereby reducing the risk of heart disease.
While cheddar cheese is indeed protein-dense, it is also high in fat, specifically saturated fat. Whole-milk cheddar contains 10 grams of total fat and 6 grams of saturated fat per ounce. High consumption of saturated fat has been linked to increased cholesterol levels and a higher risk of cardiovascular disease. However, recent research suggests that the consumption of whole foods with saturated fat, such as cheese, may not have the same detrimental effects on heart health as previously believed.
Overall, while cheddar cheese is a protein-dense food with various health benefits, it should be consumed in moderation due to its high-fat content.
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Cheddar is high in saturated fat
Cheddar cheese is a beloved food, regularly ranking at the top of favourite cheese surveys. It is a semi-hard cheese from England, made from cow's milk that has been matured for several months. It can be white, off-white, or yellow, and its flavour ranges from mild to extra sharp.
Cheddar is a high-fat cheese, with 9.4 grams of fat per ounce. Whole-milk cheddar is high in total fat (10 grams per ounce) and saturated fat (6 grams per ounce). This is fairly high compared to other dairy products. Eating foods high in saturated fats can increase cholesterol levels and the risk of cardiovascular disease. However, new research suggests that saturated fat in whole foods like cheese may not be as detrimental to heart health as previously believed.
Cheddar is a calorie-dense food, with 114 calories per ounce. This is higher than some other cheeses, such as mozzarella (85 calories per ounce) and Brie (95 calories per ounce). If you are concerned about the high-fat content of cheddar, you can enjoy it in moderation or opt for low-fat or fat-free cheese alternatives.
In addition to its high-fat content, cheddar also contains other nutrients. It is a good source of protein, with 7 grams per ounce, contributing to over 30% of the cheese's calories. Cheddar is also rich in calcium, with 200mg (20% of the daily value) per ounce. It is also a source of vitamin K2, which is important for preventing calcium buildup in the arteries and veins, thereby reducing the risk of heart disease.
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Cheddar contains vitamin K2
Cheddar cheese is a popular option for snacking and cooking, and it is also a good source of vitamin K2. Vitamin K2, or menaquinone, is a fat-soluble vitamin found in dairy, fermented foods, and animal products. While the amount of vitamin K2 in cheddar cheese varies depending on the specific cheese, it is generally considered to be a rich source of this nutrient.
Cheddar cheese is a high-fat cheese, and its fat content contributes to its vitamin K2 levels. Research has shown that K2 is more prevalent in higher-fat milk and yoghurt compared to lower-fat or fat-free versions. This is also true for other high-fat dairy products like butter, which typically contains around 15 μg/100 g of K2. While butter has a very high fat content of approximately 80%, a small amount of butter can still provide a good amount of vitamin K2. Similarly, sour cream, another high-fat dairy product, contains around 6 μg/100 g of vitamin K2.
The amount of vitamin K2 in cheddar cheese can vary depending on several factors, including the cows' diet, the cheese's country of origin, and the processing conditions used during manufacturing. For example, Norwegian Jarlsberg cheese has been found to contain 73 mcg of vitamin K2 per 100 grams, while cheddars originating from the USA have been reported to contain 266.8-290.4 μg/100 g. Additionally, the vitamin K2 content in cheese increases with age, meaning that older cheddars will have higher levels of K2 compared to milder, younger varieties.
Vitamin K2 plays an important role in ensuring healthy blood clotting, preventing excessive bleeding and bruising when blood vessels are injured. Recent research also suggests that vitamin K2 has additional health benefits beyond those provided by vitamin K1. However, there is currently no recommended intake specifically for vitamin K2. While scientists suggest that the benefits of vitamin K2 are associated with a daily intake of 10 to 45 micrograms, more research is needed to determine the specific intake requirements for optimal health.
In summary, while cheddar cheese is a good source of vitamin K2, it is also high in saturated fat and calories. Therefore, it should be consumed in moderation as part of a balanced diet to maintain a healthy lifestyle.
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Cheddar is a source of calcium
Cheddar cheese is a popular semi-hard cheese from England, made from cow's milk that has been matured for several months. It can be white, off-white, or yellow, and its flavour ranges from mild to extra sharp. The sharpness of cheddar refers to how long the cheese has been aged; the longer it ages, the sharper and more flavourful it becomes. Mild cheddar typically ages for two to three months, while extra-sharp varieties can be aged for up to a year.
Cheddar is a good source of calcium, providing about 200mg (or 20% of the daily value) per ounce. It is also a source of vitamin K2, which is important for preventing calcium buildup in the arteries and veins, thereby reducing the risk of heart disease.
While cheddar cheese is a source of calcium and other essential nutrients, it is also high in fat and calories. It has about 114 calories and 9.4 grams of fat per ounce, including 6 grams of saturated fat. Therefore, while enjoying the benefits of calcium and other nutrients from cheddar cheese, it is important to consume it in moderation as part of a balanced diet.
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Full-fat cheddar may be better for weight management
Cheddar cheese is a beloved food, regularly ranking at the top of favourite cheese surveys. However, it is also a high-fat food, with 10 grams of total fat and 6 grams of saturated fat per ounce. As such, it has traditionally been advised to consume a diet low in saturated fat to reduce the risk of cardiovascular disease.
Despite this, new research suggests that, in whole foods such as cheese, saturated fat may not have the detrimental effects on heart health as previously believed. Furthermore, removing fat from dairy products may make them more likely to cause weight gain, making full-fat the better choice for weight management. This is known as the full-fat dairy paradox.
Cheddar cheese is calorie-dense, which increases its satiation factor. This means that it can help you feel fuller for longer, reducing your overall calorie intake. In addition, cheddar is a great source of protein, with 7 grams per ounce, which is necessary for the production of enzymes, giving structure to cells, maintaining fluid balance, and more.
While full-fat cheddar may be better for weight management than low-fat cheddar, it is still a high-calorie food, and so should be enjoyed in moderation as part of a healthy, balanced diet.
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Frequently asked questions
Cheddar cheese is both a fat and a protein. It is a great source of protein, with 7 grams per ounce, and is also a high-fat food, with 10 grams of total fat per ounce.
Cheddar cheese is a nutrient-dense food, providing protein, fats, and minerals like calcium and vitamin K2. However, it is high in saturated fat, with 6 grams per ounce, which may increase your risk of cardiovascular disease. Enjoy in moderation.
Cheddar cheese is a good source of protein and calcium. Calcium helps build strong bones, and vitamin K2 may decrease your risk of heart disease. Cheddar also contains small amounts of conjugated linoleic acid (CLA), a healthy fat that may help prevent obesity and heart disease.
Cheddar cheese is high in saturated fat and sodium, which can increase your risk of cardiovascular disease and high blood pressure, respectively. It is also high in calories, with 114 calories per ounce, which may contribute to weight gain. Some people are also allergic or intolerant to the protein casein or lactose in cheddar cheese.
