Kamil Perry
Cheddar cheese is a popular dairy product that is often shredded and used as a topping or ingredient in various dishes. When considering a serving of shredded cheddar cheese, it is important to note that the amount can vary depending on individual dietary needs and the specific product. A standard reference amount for a serving of shredded cheddar cheese is typically 1/4 cup, which equates to about 28 grams or 1 ounce. This serving size is often used for nutritional labelling and can be a good guideline for consumers.
One Serving of Shredded Cheddar Cheese
| Characteristics | Values |
|---|---|
| Weight | 16 oz |
| Cups | 4 |
| Calories | 110 per 1/4 cup |
| Saturated Fat | 6 g sat fat per 1/4 cup |
| Sodium | 170 mg per 1/4 cup |
| Total Sugars | 0 g per 1/4 cup |
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What You'll Learn
Calorie content
The calorie content of a serving of shredded cheddar cheese depends on the quantity consumed and the brand of cheese. For instance, a 1/4 cup serving of shredded cheddar cheese from Kraft contains 110 calories. This is equivalent to about 1 ounce of shredded cheddar cheese.
A 16-ounce package of Sargento Shredded Sharp Cheddar, Fine Cut contains 4 cups of shredded cheese, which is equal to about 1,440 calories. This works out to about 360 calories per cup of shredded cheddar cheese, or about 90 calories per 1/4 cup (28g), which is a more standard serving size.
As a rule of thumb, it is generally recommended that individuals consume about 2,000 calories per day. The calorie content of a serving of shredded cheddar cheese can vary depending on the brand and the size of the serving. It is always a good idea to check the nutrition label on the product for the most accurate information.
In addition to calories, it is also important to consider the other nutrients that shredded cheddar cheese provides. For example, shredded cheddar cheese is a good source of protein and calcium. It also contains other vitamins and minerals, such as vitamin A, vitamin B12, and zinc.
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Recommended serving size
The recommended serving size for shredded cheddar cheese can vary depending on individual dietary needs and preferences. According to the US Food and Drug Administration (FDA), the general recommendation for a balanced diet is to consume approximately 2,000 calories per day. In this context, the serving size for shredded cheddar cheese can be determined by considering the nutritional content and the desired calorie intake.
As an example, let's consider a product of shredded cheddar cheese with a specified serving size. Kraft's Sharp Shredded Natural Cheddar Cheese, available in an 8-oz bag, provides nutritional information based on a 1/4 cup serving size. This serving size contains 110 calories, 6 grams of saturated fat, 170 mg of sodium, and no total sugars or lactose.
When incorporating shredded cheddar cheese into meals or recipes, it is essential to consider the overall calorie and nutrient content of the dish. For instance, a grilled cheese sandwich or a loaded baked potato with shredded cheddar cheese will have different nutritional profiles and, therefore, may require adjusting the serving size of the cheese to align with specific dietary needs or goals.
Additionally, it is worth noting that the serving size can also depend on the texture and consistency of the shredded cheddar cheese. For example, a finely shredded cheddar cheese will have a different volume and weight compared to a coarsely shredded option, affecting the amount used in a serving. Therefore, it is always advisable to refer to the specific product's packaging or label for accurate serving size information, as well as any unique nutritional characteristics.
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Health benefits
While it is recommended to eat high-fat cheeses sparingly, especially for those with high cholesterol or blood pressure, there are several health benefits to consuming cheddar cheese. Firstly, it is a good source of protein, which aids in muscle maintenance and growth. Cheddar cheese also contains vitamin B12, which helps maintain a healthy metabolism and supports brain health and cognitive function when combined with choline.
Cheddar cheese is also a source of zinc, which is important for immune system function. The probiotics found in some aged cheddar cheeses can further promote a healthy gut. Additionally, cheddar is a very good source of fat-soluble vitamins, especially vitamin A, and is one of the finest sources of dietary calcium and phosphorus. When combined with vitamin D, calcium plays a crucial role in promoting bone strength and growth, particularly in children.
Cheddar cheese is also naturally gluten-free, making it an essential source of nutrition for individuals with gluten sensitivity or Celiac disease. During the ripening process, lactose, milk lipids, and milk proteins undergo biochemical changes, making them more easily digestible and beneficial for health.
Furthermore, cheddar cheese exhibits various bio-functional properties due to the presence of bioactive peptides, which are short chains of amino acids. These bioactive peptides exhibit biological effects in humans, such as anti-oxidative, anti-hypertensive, ACE-inhibitory, anti-microbial, opioid, and immunomodulatory properties. These activities help fight against free radicals, microbial infections, thrombosis, high blood pressure, bad cholesterol, and diabetes, while also enhancing immunity.
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Suitable dietary requirements
Lactose Intolerance: Cheddar cheese is a dairy product and naturally contains lactose, a sugar found in milk. However, during the cheese-making process, much of the lactose is removed or broken down by bacteria. As a result, aged cheeses like cheddar typically contain very low levels of lactose. For individuals with lactose intolerance, shredded cheddar cheese may be a suitable option in small servings, as it is likely to have minimal lactose content.
Allergies and Intolerances: It is essential to check the ingredients list on shredded cheddar cheese packaging to identify potential allergens. According to FDA regulations, milk is considered a "Big 8" allergen and must be declared on the label. Those with milk allergies or intolerances should avoid consuming shredded cheddar cheese. Additionally, some individuals may have sensitivities to other ingredients used in shredded cheddar cheese, such as annatto (a natural colouring agent) or potato starch (added to prevent caking).
Calorie and Nutritional Considerations: When considering calorie intake and nutritional requirements, examining the nutrition facts panel on shredded cheddar cheese packaging is essential. Typically, a serving of shredded cheddar cheese is expressed as a 1/4 cup, which contains approximately 110 calories. This serving size also provides information on fat content, sodium, and sugars. For those monitoring their calorie or fat intake, shredded cheddar cheese can be a part of a balanced diet when consumed in moderation.
Vegetarian and Vegan Diets: Cheddar cheese is not suitable for vegan diets as it is an animal-derived product. However, for vegetarians, shredded cheddar cheese can be a good source of protein and calcium. Some varieties of shredded cheddar cheese may use microbial enzymes in the cheese-making process, making them suitable for vegetarians who avoid rennet (an animal-derived enzyme). It is important to read the labels to ensure the product aligns with vegetarian dietary requirements.
In conclusion, when considering the suitable dietary requirements related to shredded cheddar cheese consumption, it is essential to review the nutrition facts panel and ingredients list. This allows individuals to make informed choices regarding their specific dietary needs, whether managing allergies, intolerances, calorie intake, or adhering to vegetarian or vegan diets.
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Best uses
One serving of shredded cheddar cheese is around 1/4 cup, which equates to about 110 calories. This versatile ingredient can be used in a multitude of ways, bringing a tangy, creamy, and bold flavour to dishes.
Shredded cheddar is an excellent way to add a flavour boost to a range of meals, and it can be used in everything from breakfast to dinner. For a hearty breakfast, shredded cheddar is a perfect addition to omelettes, wraps, and vegetables. It can also be used to make a delicious, creamy soup—broccoli cheddar is a classic example.
For lunch or dinner, shredded cheddar is a great topping for salads, adding a sharp, tangy flavour. It can also be used as a filling for Mexican dishes like enchiladas, nachos, and quesadillas, or in hot sandwiches, like a classic grilled cheese.
Shredded cheddar is also a fantastic way to add flavour to baked potatoes, and it can be used as a topping for a range of other dishes, from nachos to chilli. It's a great way to add a creamy texture and a flavour boost to a range of meals, and it's a versatile ingredient to have on hand.
For a quick and easy snack, shredded cheddar can be used to make cheese crisps or cheese crackers, and it's also a great way to add flavour to dips and spreads.
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Frequently asked questions
A 16-oz package of shredded cheddar cheese contains 4 cups of shredded cheese.
There are 110 calories in a 1/4 cup serving of shredded cheddar cheese.
There are 6 g of sat fat in a 1/4 cup serving, which equates to 29% DV.
It is recommended to consume shredded cheddar cheese within 5 days of opening for maximum freshness.
It is best to store shredded cheddar cheese in the refrigerator, in a container with an easy-close seal to maintain freshness.
