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Cheddar Cheese Nutrition Facts: Is Cheddar Cheese Good for You?
Cheddar cheese is a significant source of protein and calcium, with a 100-gram portion providing 46% and 55% of the Daily Value for these nutrients, respectively. It is also high in calories, saturated fat, and sodium. A 100-gram serving contains 403 calories, 94% of the DV for saturated fat, and 28% of the DV for sodium. Its role in a diet depends on portion size and what other foods are being eaten.
Per 100 g · Cheese, cheddar (Includes foods for USDA’s Food Distribution Program)
What stands out in cheddar cheese
- High in protein. A 100-gram serving of cheddar cheese provides 22.9 grams of protein, which is 46% of the Daily Value (DV).
- High in calcium. Cheddar cheese contains 710 mg of calcium per 100 grams, fulfilling 55% of the Daily Value.
- Source of key nutrients. Per 100 grams, cheddar cheese is also high in Vitamin B12 (46% DV), Selenium (52% DV), Vitamin A (37% DV), Phosphorus (36% DV), Zinc (33% DV), and Riboflavin (33% DV).
- Very low in carbohydrates. This cheese contains very few carbohydrates, with 3.4 grams per 100-gram serving. This includes less than one gram of sugar and no dietary fiber.
What to keep in mind
- Cheddar cheese is high in calories, with 403 kcal per 100 grams.
- A 100-gram serving contains 18.9 grams of saturated fat, which is 94% of the recommended Daily Value.
- It is also a significant source of sodium, providing 653 mg (28% of the DV) per 100 grams.
Cheddar Cheese nutrition facts per 100 g
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Calories | 403 kcal | – |
| Protein | 22.9 g | 46% |
| Total fat | 33.3 g | 43% |
| Saturated fat | 18.9 g | 94% |
| Monounsaturated fat | 9.4 g | – |
| Polyunsaturated fat | 0.94 g | – |
| Cholesterol | 99 mg | 33% |
| Carbohydrate | 3.4 g | 1% |
| Dietary fiber | 0 g | 0% |
| Total sugars | 0.48 g | – |
| Water | 36.8 g | – |
| Sodium | 653 mg | 28% |
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Potassium | 76 mg | 2% |
| Calcium | 710 mg | 55% |
| Iron | 0.14 mg | 1% |
| Magnesium | 27 mg | 6% |
| Phosphorus | 455 mg | 36% |
| Zinc | 3.6 mg | 33% |
| Copper | 0.03 mg | 3% |
| Manganese | 0.03 mg | 1% |
| Selenium | 28.5 mcg | 52% |
| Vitamin A (RAE) | 337 mcg | 37% |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 0.6 mcg | 3% |
| Vitamin E | 0.71 mg | 5% |
| Vitamin K | 2.4 mcg | 2% |
| Thiamin (B1) | 0.03 mg | 2% |
| Riboflavin (B2) | 0.43 mg | 33% |
| Niacin (B3) | 0.06 mg | 0% |
| Vitamin B6 | 0.07 mg | 4% |
| Folate (DFE) | 27 mcg | 7% |
| Vitamin B12 | 1.1 mcg | 46% |
| Choline | 16.5 mg | 3% |
% Daily Value uses the FDA Daily Values for adults and children 4 years and older. Highlighted rows are 20% DV or more per 100 g. A dash means no Daily Value is set.
Cheddar Cheese by portion
The nutrition values change significantly with portion size. A ‘1 oz’ slice of cheddar cheese provides about 113 calories, 6.4 grams of protein, and 9.3 grams of fat. A larger amount, such as ‘1 cup, shredded’, contains 455 calories, 25.9 grams of protein, and 37.6 grams of fat. The largest portion listed, ‘1 cup, melted’, has 983 calories and over 81 grams of fat.
| USDA portion | Weight | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|---|
| 1 cup, diced | 132 g | 532 | 30.2 g | 4.5 g | 0 g | 44 g |
| 1 cup, melted | 244 g | 983 | 55.9 g | 8.3 g | 0 g | 81.3 g |
| 1 cup, shredded | 113 g | 455 | 25.9 g | 3.8 g | 0 g | 37.6 g |
| 1 oz | 28 g | 114 | 6.5 g | 1 g | 0 g | 9.4 g |
| 1 cubic inch | 17 g | 69 | 3.9 g | 0.6 g | 0 g | 5.7 g |
| 1 slice (1 oz) | 28 g | 113 | 6.4 g | 1 g | 0 g | 9.3 g |
How cheddar cheese compares with other dairy, egg and plant-milk foods
Among the 15 dairy, egg, and plant-milk foods included for comparison, cheddar cheese ranks second highest for calories, protein, calcium, and Vitamin A content. It is ranked first for its zinc content. Per 100 grams, cheddar cheese has more total fat (33.3 g) than parmesan (25.0 g) and feta cheese (21.5 g), but less protein than parmesan (35.8 g). Compared to cream cheese, cheddar offers much more protein (22.9 g vs 6.2 g). It is very low in carbohydrates, similar to other hard cheeses like parmesan.
| Per 100 g | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|
| Cheddar Cheese | 403 | 22.9 g | 3.4 g | 0 g | 33.3 g |
| Parmesan | 392 | 35.8 g | 3.2 g | 0 g | 25 g |
| Cream Cheese | 350 | 6.2 g | 5.5 g | 0 g | 34.4 g |
| Feta Cheese | 265 | 14.2 g | 3.9 g | 0 g | 21.5 g |
| Coconut Milk | 197 | 2 g | 2.8 g | n/a g | 21.3 g |
Quick answers
How many calories are in a slice of cheddar cheese?
According to USDA data, one ‘slice (1 oz)’ of cheddar cheese contains 113 calories.
How much protein is in cheddar cheese?
A 100-gram serving of cheddar cheese has 22.9 grams of protein. A single ‘1 oz’ portion contains 6.5 grams of protein.
Is cheddar cheese low in carbs and sugar?
Yes, cheddar cheese is very low in carbohydrates. A 100-gram serving has 3.4 grams of carbs, which includes just 0.48 grams of total sugars and no dietary fiber.
When to talk to a doctor or dietitian
- Cheddar Cheese contains milk, one of the major food allergens in the US. If you have a known or suspected milk allergy, follow the plan your allergist gave you, and get urgent help for signs of a severe reaction such as throat tightness or trouble breathing.
- With 653 mg of sodium per 100 g, it can add up quickly if you have been told to limit salt, for example for high blood pressure or heart failure.
- This page describes nutrient content, not medical advice. If a health condition, medicine or pregnancy affects what you eat, a doctor or registered dietitian can tell you how cheddar cheese fits your situation.
Last updated October 21, 2026