Cheese, Cheddar, nonfat or fat free
Common food
Photo: Wikipedia
Fat-free cheddar is a high-protein, low-fat cheese that delivers a sharp, tangy flavor and a firm, slightly rubbery texture. It's a nutritional powerhouse, packing over 32 grams of protein per 100 grams with zero fat, making it a favorite for those tracking macros. While it melts differently than its full-fat counterpart, it provides that classic cheddar taste in a lean package.
Calorie split: 82% protein · 18% carbs · 0% fat
↓ Full nutrition💚 Why it's loved
People love it for delivering the iconic sharp, tangy cheddar flavor without the fat and calories, making it a guilt-free staple for high-protein diets. Its versatility allows it to be grated over salads, baked into dishes, or enjoyed as a standalone snack.
⚠️ Watch-outs & how to enjoy it better
The lack of fat can make it taste less rich and cause it to melt into a rubbery or oily texture instead of becoming creamy. It is also often high in sodium, which can be a concern for some; pairing it with potassium-rich foods like vegetables or choosing lower-sodium versions can help balance intake.
Key benefits
- Excellent source of lean protein
- Virtually fat-free
- Good source of calcium
- Low in calories
- Provides vitamin B12
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Cheddar cheese originates from the English village of Cheddar in Somerset, where caves provided the perfect humidity for aging the cheese centuries ago.
Full nutrition (USDA data · scales with serving)
| Water | 57.0 g |
| Energy | 157 kcal |
| Protein | 32.1 g |
| Total lipid (fat) | 0.00 g |
| Carbohydrate, by difference | 7.1 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 893 mg |
| Iron, Fe | 0.00 mg |
| Magnesium, Mg | 16.0 mg |
| Phosphorus, P | 484 mg |
| Potassium, K | 66.0 mg |
| Sodium, Na | 1000 mg |
| Zinc, Zn | 1.8 mg |
| Copper, Cu | 0.02 mg |
| Selenium, Se | 14.5 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.01 mg |
| Riboflavin | 0.22 mg |
| Niacin | 0.05 mg |
| Vitamin B-6 | 0.04 mg |
| Folate, total | 11.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 11.0 ug |
| Folate, DFE | 11.0 ug |
| Choline, total | 15.4 mg |
| Vitamin B-12 | 0.49 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 60.0 ug |
| Retinol | 60.0 ug |
| Carotene, beta | 4.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.06 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.10 ug |
| Vitamin K (phylloquinone) | 0.60 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.00 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 0.00 g |
| SFA 18:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.00 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.00 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.00 g |
| PUFA 18:2 | 0.00 g |
| PUFA 18:3 | 0.00 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 18.0 mg |
Amino acid profile (per 100g)
Estimated from Crackers, cheese, sandwich-type with cheese filling — USDA does not publish this profile for Cheese.
| Tryptophan | 0.11 g |
| Threonine | 0.33 g |
| Isoleucine | 0.36 g |
| Leucine | 0.64 g |
| Lysine | 0.39 g |
| Methionine | 0.15 g |
| Cystine | 0.15 g |
| Phenylalanine | 0.35 g |
| Tyrosine | 0.25 g |
| Valine | 0.38 g |
| Arginine | 0.29 g |
| Histidine | 0.17 g |
| Alanine | 0.30 g |
| Aspartic acid | 0.52 g |
| Glutamic acid | 2.2 g |
| Glycine | 0.24 g |
| Proline | 0.77 g |
| Serine | 0.40 g |
FAQ
Why does fat-free cheddar melt differently?
Fat plays a crucial role in creating a smooth, creamy melt. Without it, the proteins in the cheese can tighten and become rubbery or oily when heated.
Is it a good source of calcium?
Yes, it is. Like most cheeses, fat-free cheddar retains its calcium content, making it a valuable source of this bone-supporting mineral.
Can I use it in any recipe that calls for regular cheddar?
It works best in dishes where it's mixed with other ingredients (like casseroles or chili) rather than where a perfect melt is the star (like a classic grilled cheese).
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 1.57 kcal/g · 82% calories from protein · 0.0 g fiber · 0.0 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: 15.15 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.