Cheese, cheddar (Includes foods for USDA's Food Distribution Program)
Whole food · Dairy and Egg Products
Photo: Wikipedia
Cheddar is a hard, dense cow's milk cheese with a rich, buttery flavor that sharpens with age, ranging from mild and creamy to tangy and crumbly. Its signature orange hue comes from annatto, a natural coloring. Nutritionally, it's a powerhouse of protein and fat, providing a substantial energy boost with minimal carbohydrates.
Calorie split: 23% protein · 3% carbs · 74% fat
↓ Full nutrition💚 Why it's loved
People adore cheddar for its incredible versatility—it melts beautifully, grates easily, and its flavor profile can complement everything from a simple cracker to a complex sauce. It's a cornerstone of comfort food, deeply embedded in culinary traditions from British ploughman's lunches to American cheeseburgers.
⚠️ Watch-outs & how to enjoy it better
Its high saturated fat and sodium content means it should be enjoyed in moderation, especially by those monitoring heart health or blood pressure. As a dairy product, it's a common allergen. To counteract this, pair small portions with fiber-rich foods like apples or whole-grain crackers, and balance a cheesy meal with plenty of vegetables.
Key benefits
- Excellent source of complete protein for muscle maintenance.
- Rich in calcium for bone and dental health.
- High in vitamin B12, essential for nerve function and red blood cell formation.
- Provides conjugated linoleic acid (CLA), a fatty acid studied for health benefits.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The holes in Swiss cheese are caused by bacteria releasing carbon dioxide during fermentation, but traditional cheddar is made using a 'cheddaring' process that involves stacking and turning slabs of curd, which is why it has a dense, smooth texture without holes.
Full nutrition (USDA data · scales with serving)
| Water | 36.8 g |
| Energy | 403 kcal |
| Energy | 1684 kj |
| Protein | 22.9 g |
| Total lipid (fat) | 33.3 g |
| Ash | 3.7 g |
| Carbohydrate, by difference | 3.4 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.48 g |
| Sucrose | 0.00 g |
| Glucose | 0.26 g |
| Fructose | 0.00 g |
| Lactose | 0.12 g |
| Maltose | 0.00 g |
| Galactose | 0.10 g |
| Calcium, Ca | 710 mg |
| Iron, Fe | 0.14 mg |
| Magnesium, Mg | 27.0 mg |
| Phosphorus, P | 455 mg |
| Potassium, K | 76.0 mg |
| Sodium, Na | 653 mg |
| Zinc, Zn | 3.6 mg |
| Copper, Cu | 0.03 mg |
| Manganese, Mn | 0.03 mg |
| Selenium, Se | 28.5 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.03 mg |
| Riboflavin | 0.43 mg |
| Niacin | 0.06 mg |
| Pantothenic acid | 0.41 mg |
| Vitamin B-6 | 0.07 mg |
| Folate, total | 27.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 27.0 ug |
| Folate, DFE | 27.0 ug |
| Choline, total | 16.5 mg |
| Betaine | 0.70 mg |
| Vitamin B-12 | 1.1 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 337 ug |
| Retinol | 330 ug |
| Carotene, beta | 85.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 1242 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.71 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.00 mg |
| Tocopherol, gamma | 0.00 mg |
| Tocopherol, delta | 0.00 mg |
| Tocotrienol, alpha | 0.00 mg |
| Tocotrienol, beta | 0.00 mg |
| Tocotrienol, gamma | 0.00 mg |
| Tocotrienol, delta | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 24.0 iu |
| Vitamin D (D2 + D3) | 0.60 ug |
| Vitamin D3 (cholecalciferol) | 0.60 ug |
| Vitamin K (phylloquinone) | 2.4 ug |
| Vitamin K (Dihydrophylloquinone) | 0.00 ug |
| Vitamin K (Menaquinone-4) | 8.6 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 18.9 g |
| SFA 4:0 | 0.63 g |
| SFA 6:0 | 0.54 g |
| SFA 8:0 | 0.34 g |
| SFA 10:0 | 0.82 g |
| SFA 12:0 | 0.94 g |
| SFA 14:0 | 3.0 g |
| SFA 15:0 | 0.32 g |
| SFA 16:0 | 8.6 g |
| SFA 17:0 | 0.19 g |
| SFA 18:0 | 3.4 g |
| SFA 20:0 | 0.05 g |
| SFA 22:0 | 0.01 g |
| SFA 24:0 | 0.01 g |
| Fatty acids, total monounsaturated | 9.4 g |
| MUFA 14:1 | 0.30 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.50 g |
| MUFA 16:1 c | 0.40 g |
| MUFA 17:1 | 0.06 g |
| MUFA 18:1 | 7.4 g |
| MUFA 18:1 c | 6.6 g |
| MUFA 20:1 | 0.07 g |
| MUFA 22:1 | 0.00 g |
| MUFA 22:1 c | 0.00 g |
| MUFA 24:1 c | 0.00 g |
| Fatty acids, total polyunsaturated | 0.94 g |
| PUFA 18:2 | 1.2 g |
| PUFA 18:2 n-6 c,c | 0.79 g |
| PUFA 18:2 CLAs | 0.17 g |
| PUFA 18:3 | 0.11 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.11 g |
| PUFA 18:3 n-6 c,c,c | 0.00 g |
| PUFA 18:3i | 0.00 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.01 g |
| PUFA 20:3 | 0.04 g |
| PUFA 20:3 n-3 | 0.00 g |
| PUFA 20:3 n-6 | 0.04 g |
| PUFA 20:4 | 0.05 g |
| PUFA 20:5 n-3 (EPA) | 0.01 g |
| PUFA 22:4 | 0.01 g |
| PUFA 22:5 n-3 (DPA) | 0.02 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| TFA 16:1 t | 0.10 g |
| TFA 18:1 t | 0.82 g |
| TFA 22:1 t | 0.00 g |
| TFA 18:2 t not further defined | 0.21 g |
| Cholesterol | 99.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.55 g |
| Threonine | 1.0 g |
| Isoleucine | 1.2 g |
| Leucine | 1.9 g |
| Lysine | 1.0 g |
| Methionine | 0.55 g |
| Cystine | 0.12 g |
| Phenylalanine | 1.1 g |
| Tyrosine | 1.1 g |
| Valine | 1.4 g |
| Arginine | 0.55 g |
| Histidine | 0.55 g |
| Alanine | 0.75 g |
| Aspartic acid | 1.7 g |
| Glutamic acid | 4.7 g |
| Glycine | 0.55 g |
| Proline | 2.5 g |
| Serine | 0.78 g |
FAQ
What's the difference between mild and sharp cheddar?
The difference is aging time. Mild cheddar is aged 2-3 months, resulting in a softer texture and milder flavor. Sharp cheddar is aged for a year or more, developing a crumblier texture and a much more tangy, complex taste.
Why is some cheddar orange and some white?
The natural color of cheddar cheese is off-white or pale yellow. The orange color in many brands comes from annatto, a natural food coloring derived from the seeds of the achiote tree. It's purely for visual appeal and doesn't affect flavor.
How should I store cheddar cheese?
Store it in the refrigerator, wrapped in its original wax paper or parchment, and then loosely in a plastic bag or container. This allows it to breathe while preventing it from drying out. It can last for several weeks this way.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 4.03 kcal/g · 23% calories from protein · 0.0 g fiber · 0.5 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 8.59 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.