Cheddar Cheese: Calories, Nutrition Facts, and Health Benefits (2026)

Cheddar cheese contains 113 calories and 6.4 grams of protein per 1 oz (28 g). It has 9.3 grams of fat and 199 mg of calcium, making it a notable source of nutrients. With 0 grams of fiber and a glycemic load of about 0, it is low in carbohydrates.

This page provides an overview of the nutritional profile of cheddar cheese, focusing on its benefits and how it fits into various dietary goals. It includes detailed information on calories, macronutrients, and its impact on blood sugar levels.

Cheddar Cheese Nutrition Facts (Per Serving and Per 100 g)

The following table outlines the nutrition facts for cheddar cheese, highlighting its key components per serving.

Values are for 1 oz (28 g).

Nutrient	Per Serving	Per 100 g	% Daily Value (per serving)
Calories	113	403	6%
Protein	6.4 g	22.9 g	13%
Carbohydrates	1.0 g	3.4 g	0%
Fiber	0.0 g	0.0 g	0%
Sugar	0.1 g	0.5 g	-
Fat	9.3 g	33.3 g	12%
Vitamin C	0.0 mg	0.0 mg	0%
Potassium	21 mg	76 mg	0%
Saturated Fat	5.3 g	18.9 g	26%
Calcium	199 mg	710 mg	15%
Sodium	183 mg	653 mg	8%

About 3% of cheddar cheese calories come from carbohydrates, 23% from protein and 74% from fat.

Cheddar Cheese by Health Goal

Here, we evaluate how cheddar cheese aligns with common dietary goals, providing insights into its suitability for different nutritional needs.

Goal	Rating	Why
Weight loss	Fair	113 calories per serving
Blood sugar / diabetes	Excellent	Glycemic load of about 0 per serving
Bone health	Good	Provides 199 mg calcium (15% DV) for bones
Digestion	Good	Yogurt and kefir add probiotics; the lactose in dairy bothers some people
Heart health	Good	Calcium and protein; lower-fat options cut the saturated fat
Muscle gain	Fair	Modest protein at 6.4 g per serving

Cheddar Cheese and Blood Sugar

Glycemic index: 0. Glycemic load: 0 per serving.

Cheddar Cheese has a glycemic load of about 0 per serving, so it has minimal effect on blood sugar; what carbohydrate it has is mostly lactose. Its protein and fat slow the rise from a meal.

How Cheddar Cheese Compares to Other Dairy and Alternatives

This section compares cheddar cheese with other dairy products and alternatives, helping to contextualize its nutritional value.

Food (per 100 g)	Calories	Protein (g)	Fat (g)	Calcium (mg)
Cheddar Cheese	403	22.9	33.3	710
Mozzarella	300	22.2	22.4	505
Swiss Cheese	393	26.9	30.6	791
Parmesan	431	38.5	29.0	1184

Cheddar Cheese Myths, Checked

Cheese is a poor calcium source , False. An ounce of cheddar has about 200 mg calcium.

Full-fat cheese is bad for your heart , Misleading. Evidence is mixed; the bigger issues are portion size and sodium.

How to Track Cheddar Cheese

Dairy and its alternatives vary widely, full-fat versus low-fat, and especially plant milks, differ a lot in protein, fat and calcium, so the label matters. Nutrola identifies food from a photo, barcode or voice entry and returns calories and macros, so you can log cheddar cheese accurately instead of estimating. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

For related references, see best calcium sources ranked, fortified vs whole-food nutrients compared, and complete protein sources ranked.

Sources

Nutrition values are from the USDA FoodData Central database, shown per serving and per 100 g, rounded. Percent Daily Values use US reference intakes for a 2,000 calorie diet. Glycemic index and load are from published international tables and vary by variety, ripeness and cooking method. This is educational and not medical advice.

Frequently Asked Questions (FAQ)

How many calories are in 1 oz of cheddar?

One ounce of cheddar cheese contains 113 calories. This makes it a calorie-dense food, often used in moderation within various diets.

Is cheddar cheese good for weight loss?

Cheddar cheese can be part of a weight loss diet when consumed in moderation. Its high protein content may help with satiety, but portion control is important due to its fat content.

Can people with diabetes eat cheddar cheese?

Yes, people with diabetes can eat cheddar cheese. It has a glycemic load of about 0, indicating it does not significantly impact blood sugar levels.

How much calcium is in cheddar cheese?

Cheddar cheese contains 199 mg of calcium per 1 oz serving. This contributes to its reputation as a good source of calcium, important for bone health.

Is cheddar cheese high in sugar?

Cheddar cheese is low in sugar, containing only 0.1 grams per serving. This makes it a suitable option for those monitoring their sugar intake.

Is cheddar cheese high in calcium?

Yes, cheddar cheese is high in calcium, providing 199 mg per 1 oz. This makes it beneficial for individuals looking to increase their calcium consumption.

Key Takeaways

• Cheddar cheese has 113 calories per 1 oz (28 g).
• It contains 6.4 g of protein per serving.
• The fat content is 9.3 g, including 5.3 g of saturated fat.
• Calcium content is notable at 199 mg per serving.
• Cheddar cheese has 0 g of fiber and 0.1 g of sugar.
• Its glycemic load is about 0, making it low in carbohydrates.