Is Cheddar Cheese good? nutritional facts, and health benefits

cheddar cheese

Cheddar cheese is an excellent source of all the macro and micronutrients needed to maintain a healthy lifestyle. As a result, it provides a variety of health advantages, such as improved bone density, weight growth or loss, and protection against osteoporosis and anemia.

Both intermittent fasting and the ketogenic diet are compatible with cheddar cheese. It has calcium, protein, good fats, vitamin B12, and vitamin K. However, if you have heart disease, high blood pressure, or obesity you should contraindicate it due to its high-fat content. The saturated fat content could make heart disease more likely. Yet, the secret is moderation.

The Nutrient Content of Cheddar Cheese

There is a fair quantity of protein in cheddar cheese. Consequently, when paired with other sources, it might be a great choice for vegetarians. Moreover, cheddar cheese is rich in essential fatty acids and calcium. Vitamin A, magnesium, phosphorus, potassium, vitamin B-12, vitamin K, and selenium are additional ingredients.

Amount409 kcal per 100 grams
23.3 grams per 100 grams
Carbohydrates2.44 grams per 100 grams
29 grams per 100 grams
26.8 mg per 100 grams
Calcium707 mg per 100 grams
654 mg per 100 grams
458 mg per 100 grams
77 mg per 100 grams
3.67 mg per 100 grams
Selenium28.3 g per 100 grams
Vitamin B-60.069 mg per 100 grams
Vitamin B-121.06 g per 100 grams
Vitamin A316 g per 100 grams
Vitamin K12.4 g per 100 grams
Vitamin K2
9.3 g per 100 grams

The total fat content of whole milk cheddar is considerable (29 g/100 g), as is the saturated fat content (19.2 g/100 g). Both of these raise the risk of heart disease and have a detrimental impact on blood cholesterol levels. A low-saturated-fat diet has been advocated by conventional nutrition advice to reduce the risk of cardiovascular disease.

Cheddar cheese contains 23.3 g of protein per 100 grams, which is a lot. As a result, cheddar contains more than a third of its calories from protein, which can significantly enhance your daily intake.

Cheddar is an essential micronutrient because it contains 707 mg of calcium per 100g. Nevertheless, cheddar has more nutrients besides calcium. Vitamin A, vitamin K, particularly vitamin K2, vitamin B12, phosphorus, and trace levels of zinc, selenium, and riboflavin can all be found in 100g of cheddar. Moreover, cheddar has a high salt content (654 mg per 100g).

read more about what benefits do you get If you eat avocado.

Cheddar Cheese’s Health Benefits

cheddar cheese

Among the health advantages are:

raising bone density

Studies have repeatedly shown how a high-calcium diet can improve bone mineralization and density. Cheddar cheese is a cheap and delicious way to get plenty of calcium. We may rapidly get 170 mg of calcium from just one serving (25 grams), making it simple for an adult to meet the daily recommended intake of 1000 mg.

Osteoporosis is avoided

The disorder known as osteoporosis causes the bones to weaken and become fragile. Research has shown that calcium plays a role in the prevention of osteoporosis. Unluckily, osteoporosis is more prevalent in those over 50, when a daily intake of up to 1200 mg is advised. This will address the problem. Together with calcium, it contains additional nutrients that support healthy bones, such as vitamin B-12, vitamin B-6, and manganese.

Helps Avoid Anaemia

An excellent source of vitamin B12 is cheddar cheese. Many studies have conclusively shown that vitamin B12 is necessary for the synthesis of our DNA and fatty acids as well as the creation of red blood cells. Moreover, vitamin B12 is a vital vitamin that is primarily found in animal sources. Cheddar cheese can therefore provide vegetarians with a rich source of vitamin B12. However, a lack of vitamin B12 can cause several issues, including anemia, headaches, lethargy, etc.

aids with weight/muscle gain

Several individuals have quick metabolisms; they don’t put on weight easily. Yet occasionally, that can backfire, resulting in poor muscular growth, a lack of muscle density, a weakened immune system, a low BMI, etc. Cheddar cheese can address this problem because it is a calorie-dense item. The amount of calories in only one serving (25 grams) is about 100. (up to two apples). The issue of viability and adaptability also enters the picture. Cheddar cheese is a simple addition that can be made to any meal or snack, adding to the total number of calories in the dish.

Promotes Weight Loss

Although it may seem incongruous, it isn’t! It has been demonstrated that cheddar cheese contains a lot of leucine (a branched-chain amino acid). Hence, it is regarded as a protein-rich diet. Moreover, research has shown that cheddar cheese offers a steady stream of amino acids throughout time. Because of the benefits of this cheese, a person might gain muscle and eat less overall because they feel full for a long period. Cheddar cheese can also help people lose weight when ingested as part of a ketogenic or intermittent fasting diet. Because cheese contains a lot of fat and sodium, you should speak with a nutritionist to maximize the benefits.

Relationship to the Ketogenic Diet

The ketogenic diet, often known as the keto diet, has revolutionized the fitness and health industries. Research has shown that a ketogenic diet is effective in reducing body fat. A high-fat, sufficient protein, low-carbohydrate diet called a “ketogenic diet” is used to lose weight and improve general health. Fats and protein help people feel full for a very long time. Since there are no carbohydrates, the body turns to fat for energy.

Cheddar cheese has a lower glycemic index than milk, according to research. Hence, it is the ideal keto diet because it does not raise blood sugar levels. To reduce weight, one does not need to follow a ketogenic diet; it is crucial to keep this in mind.

Intermittent fasting-friendly

As opposed to the ketogenic diet, intermittent fasting is an eating protocol. The person chooses to fast for 10 to 16 hours before eating his meals during the remaining time of the day. Cheddar cheese naturally makes one consume less than they otherwise would, which usually results in weight loss. It is an effective strategy for losing fat, according to studies. Since there are fewer meals each day, it would be a good idea to include something filling, such as cheddar cheese.

Excellent for Lactose Intolerance

A sugar called lactose is found naturally in milk and milk-derived products. However, some individuals struggle to digest the sugar, which can cause bloating, gas, and diarrhea. Everyone can enjoy cheddar cheese because of its extremely low lactose level.

Note from HealthifyMe

The nutritional value of cheddar cheese includes several potential health advantages. It also adds adaptability and a variety of nutritional advantages to the mix. Cheddar cheese is also suitable for a ketogenic diet and intermittent fasting. There are many advantages to the high protein and calcium content. It not only addresses the issue of inadequate protein intake, but it also supports weight control and bone health.

Take Care When Consuming Cheddar Cheese

Intolerance to milk Lactose intolerance is distinct from milk allergy. It is an immune system reaction that is abnormal to milk and items that contain milk. The list of symptoms also includes hives, stomach issues, wheezing, and rash.

Individuals with high cholesterol or heart disease: The idea that dietary cholesterol raises the risk of heart disease was one of the major urban legends. Studies, however, have shown that there is no evidence to support this. Saturated and trans fats, however, can lead to heart disease and high blood pressure. Consequently, cheese should be avoided by such folks.

Food safety and storage

Even while cheddar cheese doesn’t always need to be chilled, keeping it in the refrigerator will extend its shelf life. According to studies, unopened cheddar can last for six months but opened cheddar only lasts three to four weeks.


The most notable association with cheddar cheese is its inclusion in your favorite cheese-burst pizzas, cheesy burgers, or sizzling grilled cheese sandwiches. Cheddar is one of the most popular cheese varieties in the world. Cheddar cheese is frequently linked to mouth-watering cuisine. Yet, only some individuals are aware of its health advantages.

  1. Can lactose-intolerant individuals eat cheddar cheese?

    Cheddar cheese is relatively low in lactose compared to other dairy products, so some lactose-intolerant individuals may be able to tolerate it in small amounts. However, it is best to check with a healthcare provider before consuming cheddar cheese or any other dairy product.

  2. What are some ways to enjoy cheddar cheese?

    Cheddar cheese can be enjoyed in a variety of ways, such as on a cheeseboard with crackers and fruit, melted on a sandwich or burger, or grated over pasta or vegetables. It can also be used in cooking and baking to add flavor to dishes.

  3. How is cheddar cheese made?

    Cheddar cheese is made by curdling milk with rennet, separating the curds and whey, and then pressing the curds into a solid block. The cheese is then aged for several months to develop its distinct flavor and texture.

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