Randy Chandler
Cheddar cheese is a beloved food in the US, regularly ranking as one of Americans' favourite cheeses. While it is a tasty addition to many comfort foods, it is also known for its high-calorie count and saturated fat content. However, in moderation, cheddar can be part of a healthy diet. This popular cheese is rich in calcium, which promotes bone health, and also contains vitamin A, phosphorus, zinc, selenium, riboflavin, vitamin K, and protein.
Characteristics and Values of Cheddar Cheese
| Characteristics | Values |
|---|---|
| Calories | 115 per ounce |
| Macronutrient breakdown | 1% carbs, 75% fat, 24% protein |
| Fat content | High in saturated fat (10 grams per ounce) |
| Carbohydrates | Zero |
| Fibre | Zero |
| Sugar | Low |
| Calcium | 200mg (20% of daily value) per ounce |
| Vitamin A | 10% of daily recommendation per ounce |
| Phosphorus | 14% per ounce |
| Zinc | Small amounts |
| Selenium | Small amounts |
| Riboflavin | Small amounts |
| Sodium | High (190mg per ounce) |
| Vitamin K | Promotes bone health |
| Conjugated linoleic acid (CLA) | High in small amounts |
| Lactose | Low |
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What You'll Learn
Cheddar cheese is a good source of calcium, which promotes bone health
Cheddar cheese is a popular snack and cooking ingredient, but is it good for you? While it has some nutritional drawbacks, such as its high-calorie count and saturated fat content, it also offers several nutritional benefits. Notably, cheddar cheese is a good source of calcium, providing 200mg (or 20% of your daily value) per ounce. This makes cheddar a great contributor to bone health.
Calcium is essential for building strong bones, and a diet rich in calcium can help prevent osteoporosis. Cheddar cheese also contains vitamin K, which further promotes bone health. In addition to its bone-strengthening benefits, calcium also plays a role in blood clotting and several other important functions.
While cheddar cheese is a good source of calcium, it's important to note that it can be high in sodium, with 190mg per ounce. For this reason, it should be enjoyed in moderation as part of a balanced diet.
Cheddar cheese also has other nutritional benefits. It is a good source of protein, with 7g per 1-ounce serving, accounting for more than 30% of the cheese's calories. Cheddar also contains other vitamins and minerals, including vitamin A, phosphorus, zinc, selenium, and riboflavin.
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Cheddar is high in saturated fat and calories
Cheddar cheese is a beloved food in America and England, where it was first created in the 11th or 12th century. While it is a tasty addition to many comfort foods, it is also high in saturated fat and calories.
Whole-milk cheddar is high in total fat, with 10 grams per ounce, and saturated fat, with 6 grams per ounce. This is fairly high compared to other dairy products. Eating foods high in saturated fats can increase your cholesterol levels and put you at risk of cardiovascular disease. 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. For instance, research indicates that people over 65 may be able to eat full-fat dairy products, such as cheddar cheese, without increasing their risk of death from heart attacks.
Cheddar cheese is also high in calories, with 115 calories per ounce. This is largely due to its fat content, as 75% of its macronutrients are fat. While it is high in fat and calories, cheddar cheese contains zero carbohydrates, so it has no fibre and little to no sugar.
Despite these nutritional drawbacks, a moderate amount of cheddar can be part of a healthy diet. Cheddar is rich in calcium, with 200mg (or 20% of your daily value) per ounce. Calcium helps to build strong bones and plays a role in blood clotting and several other important functions. Cheddar is also a good source of vitamin A, phosphorus, zinc, selenium, riboflavin, and vitamin K.
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Cheddar contains vitamin K, which is good for bone health
Cheddar cheese is a popular snack and cooking ingredient, but it also has several nutritional benefits. One of these is its contribution to bone health. While cheddar is well-known for its calcium content, it also contains vitamin K, which is another important nutrient for bone strength.
Vitamin K plays a valuable role in promoting bone health. People who maintain a diet rich in calcium and vitamin K are less likely to develop osteoporosis. Cheddar cheese is a good source of both these nutrients, with one ounce providing 200mg of calcium (20% of the daily value) and small amounts of vitamin K.
In addition to its bone health benefits, vitamin K is also important for blood clotting. This means that adequate intake of vitamin K can help support the body's ability to stop bleeding and heal wounds.
It's worth noting that while cheddar cheese has nutritional benefits, it also has some drawbacks. It is high in saturated fat and sodium, which can be concerning for cardiovascular health. However, new research suggests that the saturated fat in whole foods like cheese may not have the detrimental effects on heart health as previously believed.
Overall, while enjoying cheddar cheese in moderation as part of a balanced diet, individuals can benefit from its vitamin K content, which supports bone health and other important functions in the body.
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Cheddar is a good snack for people who are lactose intolerant
Cheddar cheese is a beloved food in America, regularly ranking at the top of favourite cheese surveys. It is a tasty, versatile cheese, perfect in a melty quesadilla, creamy mac and cheese, or on a sizzling burger.
Cheddar cheese is also a good snack for people who are lactose intolerant. Lactose intolerance is a digestive condition where the body lacks the enzyme lactase, which breaks down lactose, a sugar found in milk, cheese, and other dairy products. This can lead to uncomfortable symptoms like bloating, flatulence, and diarrhea. However, not all cheeses are forbidden on a low-lactose diet. Hard cheeses, such as cheddar, are "virtually lactose-free" due to the cheesemaking process, which removes most of the lactose, converting it into lactic acid. Cheddar typically has a 0-2.1% lactose range, making it suitable for people with lactose intolerance.
Cheddar cheese also offers several nutritional benefits. It is a good source of calcium, which promotes bone health and helps prevent osteoporosis. It also contains vitamin K, which supports bone health, and vitamin A, phosphorus, zinc, selenium, and riboflavin. Snacking on cheese instead of sugary snacks may also help reduce cavities, as it increases pH levels in the mouth.
While cheddar cheese has nutritional benefits, it is important to consider its high-calorie count and saturated fat content. Whole-milk cheddar contains 10 grams of total fat and 6 grams of saturated fat per ounce. However, new research suggests that saturated fat in whole foods like cheese may not have the detrimental effects on heart health previously believed. As with all high-fat foods, cheddar cheese should be enjoyed in moderation as part of a healthy diet.
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Cheddar has a high sodium content
Cheddar cheese is a tasty and beloved treat, but it has a high sodium content. While it is a good source of calcium, vitamin K, and protein, those watching their salt intake should be aware that cheddar contains a significant amount of sodium. An ounce of cheddar cheese contains 190 mg of sodium, which is a relatively high amount.
Cheddar cheese, like many other cheeses, is a dairy product that is created through a mixture of cultured milk and rennet. The leftover liquid, called whey, is drained to leave behind curds. These curds are then heated, removing moisture and melting them into large slabs, which are then pressed and moulded into blocks. These formed blocks of cheddar are then aged until they are ready to be eaten.
The process of making cheddar is similar to that of other cheeses, but the end product is unique in its nutritional composition. Cheddar is known for its high-calorie count and saturated fat content. While it does offer some nutritional benefits, such as its calcium and protein content, the high levels of saturated fat in cheddar are a cause for concern for some. Whole-milk cheddar, in particular, is high in total fat and saturated fat, with 10 grams of total fat and 6 grams of saturated fat per ounce.
In addition to its high sodium content, those with lactose intolerance should also be cautious when consuming cheddar cheese. While aged cheeses like cheddar are typically lower in lactose, those with sensitivities may still experience symptoms such as bloating, flatulence, and diarrhea. It is important to note that the presence of sodium in cheddar cheese may not be a concern for everyone. For those who are generally healthy and do not have specific dietary restrictions or health conditions, consuming a moderate amount of cheddar cheese can be enjoyable and provide some nutritional benefits.
However, for individuals with cardiovascular disease or high cholesterol, the combination of high sodium and saturated fat content in cheddar cheese may be a cause for concern. As always, it is important to enjoy cheddar cheese in moderation and be mindful of one's overall diet and health status.
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Frequently asked questions
Cheddar cheese contains calcium, vitamin A, phosphorus, zinc, selenium, riboflavin, vitamin K, sodium, protein, and omega-3 fatty acids.
One ounce of cheddar cheese contains 200 mg of calcium, which is 20% of your daily value.
Yes, cheddar cheese is high in fat, with 75% of its calories coming from fat. Specifically, it is high in saturated fat, with 6 grams of saturated fat per ounce.
Yes, cheddar cheese can be relatively high in sodium, with 190 mg of sodium per ounce.
Cheddar cheese is generally low in lactose, so people with lactose intolerance may be able to tolerate it in small amounts. However, it is still best to consult a doctor or dietician to determine your tolerance level.
