Calories in Cheddar Cheese: Nutrition Facts & Serving Sizes
Per 1 oz
Per 100g
Source: USDA FoodData Central, Foundation, March 2026.
A 1 oz (28g) serving of cheddar cheese contains 114 calories, making it a calorie-dense food to measure carefully. Per 100g, cheddar provides 408 calories with 23.3g of protein, 34g of fat, and only 2.4g of carbs. It is one of the most popular hard cheeses, ranging from mild to sharp depending on aging. The standout micronutrient is calcium at 707mg per 100g, covering roughly 54% of the daily recommended intake. Cheddar also delivers 316mcg of vitamin A per 100g. The fat content is predominantly saturated (19.2g per 100g), so portion control matters. At 23.3g of protein per 100g, cheddar is a respectable protein source, though the calorie density means you need to track servings closely to avoid unintentional overeating.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 oz | 114.2 | 6.5g | 0.7g | 9.5g | 0g |
| 100g | 408 | 23.3g | 2.4g | 34g | 0g |
Track Cheddar Cheese in CaloBurner
Snap a photo to log calories and macros instantly.
Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 408 | 20% |
| Protein | 23.3g | 47% |
| Total Fat | 34g | 44% |
| Saturated Fat | 19.2g | 96% |
| Trans Fat | 1.1g | |
| Total Carbohydrates | 2.4g | 1% |
| Dietary Fiber | 0g | |
| Sugars | 0g | |
| Sodium | 654mg | 28% |
| Cholesterol | 100mg | 33% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 19.2g | 6% |
| Trans Fat | 1.1g | 0% |
| Cholesterol | 100mg | 33% |
| Calcium | 707mg | 54% |
| Iron | 0.2mg | 1% |
| Potassium | 77mg | 2% |
| Vitamin A | 316mcg | 35% |
| Vitamin B6 | 0.1mg | 6% |
| Vitamin B12 | 1.1mcg | 46% |
| Magnesium | 26.8mg | 6% |
| Phosphorus | 458mg | 37% |
| Zinc | 3.7mg | 34% |
| Selenium | 28.3mcg | 51% |
| Riboflavin (B2) | 0.4mg | 31% |
| Niacin (B3) | 0.1mg | 1% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Cheddar Cheese
Cheddar cheese is a concentrated source of protein and calcium, two nutrients that matter for anyone who trains regularly. The 23.3g of protein per 100g comes with a complete amino acid profile, making it useful for muscle maintenance. On a gram-for-gram basis, cheddar has more protein per calorie than you might expect from a high-fat food.
The 707mg of calcium per 100g is the real standout here. Calcium supports bone density, which becomes increasingly important if you are lifting heavy. Adequate calcium intake also plays a role in muscle contraction. For those who do not eat a lot of dairy, a couple of ounces of cheddar can meaningfully contribute to daily calcium needs.
Cheddar also provides 1.1mg of vitamin B12 per 100g. B12 is critical for red blood cell production and neurological function, and it is only found in animal products. Anyone cutting out meat or eating minimal animal products can use cheddar to maintain B12 levels.
For practical use in a diet, cheddar adds a lot of flavor with a small portion. A single 1 oz slice (114 cal) can make a meal significantly more satisfying. This is useful when you are on a cut and need food to be enjoyable enough to stick to your plan. The fat content slows digestion and extends satiety, which helps with hunger management between meals.
Dietary Considerations
Cheddar cheese is naturally gluten-free and suitable for low-carb and keto diets, with only 2.4g of carbs per 100g. It is not vegan or dairy-free. For weight loss, cheddar is calorie-dense at 408 calories per 100g, so weigh your portions. A kitchen scale helps here since eyeballing cheese servings is notoriously inaccurate. For lactose intolerance: aged cheddars are very low in lactose since most of it is converted during the aging process, making sharp cheddar more tolerable than fresh dairy for many people. The high sodium content (654mg per 100g) is worth noting if you are watching sodium intake.
Daily Intake (100g)
100g of cheddar cheese provides 20% of a 2,000-calorie diet.
Track Your Intake
See how cheddar cheese fits your personal calorie and macro targets.
Related Foods
Restaurant Meals with Cheddar Cheese
See how cheddar cheese shows up in popular restaurant dishes.
Frequently Asked Questions
How many calories in cheddar cheese?
A 1 oz (28g) serving of cheddar cheese has about 114 calories. Per 100g, cheddar contains 408 calories. The calorie density is high because of the fat content, so measuring portions by weight is the most accurate approach.
Is cheddar cheese good for weight loss?
Cheddar can fit into a weight loss diet if portions are controlled. It is filling due to the fat and protein content, which helps reduce hunger. The problem is calorie density: 100g has 408 calories, which adds up fast if you are not measuring. Stick to 1 oz servings and track carefully.
How much protein in cheddar cheese?
Cheddar cheese has 23.3g of protein per 100g. A 1 oz serving provides about 6.5g of protein. It is not a primary protein source due to the high calorie load, but it contributes meaningfully to daily protein intake when eaten as part of a balanced diet.
Is cheddar cheese keto-friendly?
Yes. Cheddar cheese has only 2.4g of carbs per 100g, making it one of the most keto-friendly dairy options available. The high fat (34g per 100g) and moderate protein content make it a staple for people following a ketogenic diet.
How much calcium in cheddar cheese?
Cheddar cheese contains 707mg of calcium per 100g, which is roughly 54% of the recommended daily intake. A 1 oz serving provides about 198mg of calcium. This makes cheddar one of the best dietary sources of calcium, particularly for people who do not eat a lot of other dairy.
Does cheddar cheese have lactose?
Aged cheddar has very little lactose. The aging process converts most of the lactose into lactic acid, meaning sharp and extra-sharp cheddars are often tolerated by people with mild lactose intolerance. The longer the aging time, the lower the lactose content.
Track Cheddar Cheese in Your Diet
Snap a photo of your meal and CaloBurner will calculate the exact calories and macros. No food weighing required.