Cheese, Cheddar, reduced sodium
Common food
Photo: Wikipedia
Reduced-sodium cheddar is a firm, aged cow's milk cheese with a characteristically sharp, tangy flavor and a crumbly-yet-smooth texture. It delivers the classic cheddar experience with a significantly lower sodium content, making it a heart-healthier choice. Its nutritional profile is dominated by high-quality protein and fat, with virtually no carbohydrates.
Calorie split: 24% protein · 2% carbs · 74% fat
↓ Full nutrition💚 Why it's loved
People love it for its robust, savory flavor that melts beautifully and elevates simple dishes. It's a versatile staple in Western cuisine, beloved for everything from a perfect grilled cheese to a topping for baked potatoes.
⚠️ Watch-outs & how to enjoy it better
Despite being reduced-sodium, it can still be high in sodium for those on strict diets, and its high saturated fat content warrants portion control for some. As a dairy product, it's a common allergen and contains lactose, though minimal in aged varieties. Tip: Pair with potassium-rich foods like spinach or sweet potato to help balance sodium, and use it as a flavorful accent rather than the main event.
Key benefits
- Excellent source of complete protein for muscle maintenance.
- High in calcium for bone and dental health.
- Lower sodium than traditional cheddar, supporting heart health.
- Rich in fat-soluble vitamins like A and K2.
- Provides conjugated linoleic acid (CLA), a beneficial fatty acid.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The characteristic 'crunch' in some aged cheddars comes from calcium lactate crystals, which are a sign of proper aging and are prized by cheese connoisseurs.
Full nutrition (USDA data · scales with serving)
| Water | 39.0 g |
| Energy | 398 kcal |
| Protein | 24.4 g |
| Total lipid (fat) | 32.6 g |
| Carbohydrate, by difference | 1.9 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.49 g |
| Calcium, Ca | 703 mg |
| Iron, Fe | 0.72 mg |
| Magnesium, Mg | 27.0 mg |
| Phosphorus, P | 484 mg |
| Potassium, K | 112 mg |
| Sodium, Na | 21.0 mg |
| Zinc, Zn | 3.1 mg |
| Copper, Cu | 0.04 mg |
| Selenium, Se | 14.5 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.02 mg |
| Riboflavin | 0.38 mg |
| Niacin | 0.09 mg |
| Vitamin B-6 | 0.08 mg |
| Folate, total | 18.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 18.0 ug |
| Folate, DFE | 18.0 ug |
| Choline, total | 15.4 mg |
| Vitamin B-12 | 0.83 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 264 ug |
| Retinol | 257 ug |
| Carotene, beta | 84.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.28 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.60 ug |
| Vitamin K (phylloquinone) | 2.7 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 20.8 g |
| SFA 4:0 | 1.1 g |
| SFA 6:0 | 0.55 g |
| SFA 8:0 | 0.29 g |
| SFA 10:0 | 0.62 g |
| SFA 12:0 | 0.56 g |
| SFA 14:0 | 3.4 g |
| SFA 16:0 | 10.1 g |
| SFA 18:0 | 4.1 g |
| Fatty acids, total monounsaturated | 9.2 g |
| MUFA 16:1 | 1.0 g |
| MUFA 18:1 | 8.2 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.97 g |
| PUFA 18:2 | 0.59 g |
| PUFA 18:3 | 0.38 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 | 100 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
How does reduced-sodium cheddar taste compared to regular cheddar?
It has a very similar sharp, tangy flavor profile but with noticeably less saltiness on the finish. The cheese's inherent tang and umami are more pronounced.
Is it lactose-free?
While very low in lactose due to the aging process, it is not completely lactose-free. Most lactose-intolerant individuals can tolerate small portions.
Can I use it 1:1 in recipes calling for regular cheddar?
Yes, it can be used as a direct substitute in most recipes. Be aware the final dish may taste slightly less salty, so you might want to adjust seasoning.
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 3.98 kcal/g · 24% 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: 0.19 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.