Frederic Melton
Cheese is a beloved food, with 95% of 2000 adults surveyed by Mintel reporting that they had eaten cheese in the past three months. However, it can be challenging to keep track of how much cheese we consume, especially since it is often paired with crackers or bread. Cheese is mostly made up of fat and protein, and its nutritional value and calorie count depend on the type of milk used, how it is processed, and its age. So, what does 100 calories of cheddar cheese look like?
| Characteristics | Values |
|---|---|
| Weight | 1 ounce |
| Protein | 7 grams |
| Calcium | 200 mg (20% of daily need) |
| Calories | 114 |
| Saturated Fat | 5 grams |
| Sodium | 185 mg |
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What You'll Learn
Cheddar cheese nutrition: 7g protein, 200mg calcium, 114 calories, 5g saturated fat, 185mg sodium
Cheddar cheese is a tasty treat, but it's important to be mindful of its nutritional content. A calorie-conscious cheese lover might want to know that 100 calories of cheddar cheese is about one ounce, or 28 grams, of the dairy product. That's a little less than the size of two golf balls.
Cheddar cheese is a good source of protein and calcium. An ounce of cheddar provides 7 grams of protein, which accounts for more than 30% of its calories. It also offers 200 milligrams of calcium, or 20% of your daily value.
However, cheddar cheese is also high in fat and sodium. That one-ounce serving contains 5 grams of saturated fat and 185-190 milligrams of sodium. While these nutrients are an important part of a balanced diet, consuming too much of them can have negative health effects.
When enjoying cheddar cheese, it's a good idea to be mindful of portion sizes and to pair it with healthy, low-calorie, low-sodium foods like fruit or raw nuts.
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Cheese is mostly fat and protein
Cheese is a tasty treat, but it's also a food that can be high in calories, saturated fat, and sodium. It is mostly comprised of fat and protein. An ounce of cheddar, for example, provides nearly 7 grams of protein, but it also has 114 calories, 5 grams of saturated fat, and 185 mg of sodium. That's why it's a good idea to stick to 100 to 200 calories' worth of cheese as a snack.
The nutritional value and calorie count of cheese depend on the fat content of the milk used, how it's processed, and its age. Full-fat dairy is high in calories, which can negatively impact the body and weight loss plans. Highly-processed cheeses, like cream cheese, also contain more artificial ingredients, so it's best to opt for natural varieties.
Hard and semi-hard cheeses, like cheddar, have been aged longer and contain less moisture, giving them a more robust flavor and often a higher calorie count compared to softer cheeses. However, this doesn't mean they can't be part of a balanced diet with proper portion moderation. Soft cheeses are generally considered healthier and can add a flavor kick to dishes or be enjoyed as a snack.
When snacking on cheese, it's important to consider what you pair it with. Even healthy crackers can add 5 to 40 calories each, and some contain high levels of sodium. A better option is to enjoy cheese with fruit or raw nuts, which have no added sodium or sugars and are good components of a healthy diet.
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Calories depend on milk fat content, processing, and age
Cheddar cheese is a semi-hard cheese made from cow's milk that has been matured for several months. It can be white, off-white, or yellow, and its taste depends on the variety, ranging from mild to extra sharp. While cheddar cheese is a good source of protein, calcium, and vitamin K2, it is also high in calories and saturated fat. The calorie content of cheddar cheese depends on several factors, including the milk's fat content, processing, and age.
Firstly, the calorie content of cheddar cheese is influenced by the fat content of the milk used. Cheddar cheese is made from cow's milk, and the fat content of cow's milk can vary depending on factors such as the cow's diet and the time of year. The higher the fat content in the milk, the higher the calorie content of the resulting cheese. Whole-milk cheddar, for example, is high in total fat and saturated fat, with 10 grams and 6 grams per ounce, respectively.
Secondly, the processing of the milk can also affect the calorie content of cheddar cheese. Cheese is produced using either pasteurized or raw milk that is heated with active cultures and a coagulant. The leftover whey curds are then drained, and the cheese is left to age. The length of aging can affect the calorie content, as harder and semi-hard cheeses, which have been aged longer, tend to have a higher calorie count compared to softer cheeses.
Finally, the age of the cheese can also impact its calorie content. As cheddar cheese ages, its moisture content decreases, and its flavour becomes more robust. Aged cheeses tend to have a higher calorie count compared to fresh cheeses, as the aging process can break down some of the nutrients in the cheese, making them more easily absorbed by the body.
In conclusion, while cheddar cheese is a tasty and nutritious snack, its calorie content can vary depending on the milk's fat content, the processing methods, and the age of the cheese. It's important to enjoy cheddar cheese in moderation and be mindful of its calorie content to maintain a balanced diet.
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Full-fat dairy is high-calorie
Dairy products that contain full fat are high in calories. This means that they can negatively impact the body and weight loss plans. An example of a full-fat dairy product is cheese, which is made up mostly of fat and protein. The nutritional value and calorie count of cheese depend on the fat content of the milk used, how it is processed, and its age.
Cheese is a popular food, with 95% of 2000 adults surveyed by Mintel reporting that they had eaten cheese within the past three months. While cheese is an excellent source of protein and calcium, it is also easy to overeat. An ounce of cheddar cheese, for example, contains about 114 calories, 5 grams of saturated fat, and 185 mg of sodium, in addition to 7 grams of protein and 200 mg of calcium.
This means that it is important to be mindful of portion sizes when consuming cheese, especially when paired with other foods. Even healthy crackers can add 5 to 40 calories and 50 mg of sodium per cracker. A better option is to pair cheese with fruit or raw nuts, which do not contain added sodium or other ingredients such as sugars.
To help keep portions in check, it is a good idea to stick to 100 to 200 calories' worth of cheese as a snack. This can be done by calculating what 100 calories of popular cheeses look like, so that you can make informed choices about your cheese consumption.
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Pair cheese with fruit or nuts, not crackers
Cheese is an excellent source of protein and calcium. However, it's easy to overindulge, and the calories, saturated fat, and sodium can add up. For instance, an ounce of cheddar cheese has about 114 calories, 5 grams of saturated fat, and 185 mg of sodium. To keep your portions in check, it's a good idea to stick to 100 to 200 calories' worth of cheese as a snack.
When it comes to pairing cheese, instead of reaching for crackers, consider pairing it with fruit or nuts. Crackers, even healthy ones, can add 5 to 40 calories each to your snack, and some contain up to 50 mg of sodium per cracker. On the other hand, fruits and raw nuts have no added sodium or other ingredients like sugars, making them a healthier option.
- Apple slices go well with cheddar, manchego, brie, and many other types of apples, such as Honeycrisp, Granny Smith, Fuji, and Gala.
- Sweet, succulent fruit pairs wonderfully with rich and savory cheeses, creating a flavour contrast that brings out the best in both.
- Fresh fruit, such as Ricotta or Chèvre (soft, high-moisture cheeses without rinds), pairs well with sugar-loving mouldy cheeses like bloomy rind or blue cheese.
- A pear wedge complements the sharp flavour of a hard, salty cheese, such as grated Parmesan.
- Cherry tomato slices and shallot pieces create a tasty amuse-bouche when paired with a light-flavoured cheese.
- Grapes are a classic pairing with cheese and red wine, but culinary experts say it's not always a good combination.
Now, let's explore some options for pairing cheese with nuts:
- Almonds and cheddar or Swiss cheese topped with dried fruit like raisins or apricots. The slightly salty nuts complement the strong flavour of these cheeses, and the fruit adds moisture to your palate.
- Pistachio kernels and soft, sweet cheeses like Brie or Camembert. The distinctive flavour of pistachios pairs well with these cheeses, and Parmesan and pistachio are a well-known flavour combination.
- Pecans and semi-soft cheeses like Brie, Gouda, or Edam. The earthy taste of pecans doesn't clash with the cheese's flavour, and honey pecans can enhance the taste even more.
- Cashews and blue cheese. Blue cheese has a sharp and intense flavour, but cashews are a good match.
So, the next time you're enjoying some cheese, remember to keep portions in mind and pair it with fruit or nuts instead of crackers for a healthier snack. Bon appétit!
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Frequently asked questions
An ounce of cheddar cheese contains approximately 114 calories, 5 grams of saturated fat, and 185 mg of sodium. This amounts to nearly 7 grams of protein and 200 mg of calcium, which is 20% of your daily calcium need.
The nutritional value and calorie count of cheddar cheese depend on the fat content of the milk used, how it is processed, and its age. Full-fat dairy and highly processed cheeses tend to be higher in calories.
Natural cheeses with less processing, such as Swiss, Colby, mozzarella, and ricotta, are generally considered healthier options. Soft cheeses tend to have lower calories compared to harder cheeses.
Portion size significantly impacts calorie intake. It is recommended to stick to 100-200 calories' worth of cheese as a snack. When paired with crackers, the calorie count can quickly increase, so opting for fruit or raw nuts is a healthier choice.
Cheddar cheese is an excellent source of protein and calcium, providing 20% of your daily calcium requirement. It also contains vitamins and minerals like vitamin A, riboflavin, and zinc. However, it's important to be mindful of the calories, saturated fat, and sodium content.
