Cheese, cheddar
FDC 173414cup, diced (132 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 37 · +2 vs Dairy & eggs medianCheddar checks in at 37 of 100, a Low band score that still lands it 25th of 60 in Dairy & eggs, carried by calcium at 55% DV and protein at 46% DV, with vitamin A adding another 37% DV to round out the profile.
It's the everyday melting and snacking cheese, good grated over dishes, sliced onto burgers, or cubed by the cup (132 g) as a portioned serving. That density comes paired with 653 mg of sodium and 18.9 g of saturated fat per 100 g, both worth factoring in if you're watching either one.
See how this score is calculated, build a plate around cheese, cheddar, or compare it with another food.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 403 kcal | 20% |
| Total fat | 33 g | 43% |
| Saturated fat | 19 g | 95% |
| Cholesterol | 99 mg | 33% |
| Sodium | 653 mg | 28% |
| Carbohydrate | 3.4 g | 1% |
| Dietary fiber | 0 g | 0% |
| Sugars | 0.48 g | |
| Protein | 23 g | 46% |
| Potassium | 76 mg | 2% |
| Calcium | 710 mg | 55% |
| Iron | 0.14 mg | 1% |
| Magnesium | 27 mg | 6% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 337 µg | 37% |
| Vitamin E | 0.71 mg | 5% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 532 kcal | 27% |
| Total fat | 44 g | 56% |
| Saturated fat | 25 g | 125% |
| Cholesterol | 131 mg | 44% |
| Sodium | 862 mg | 37% |
| Carbohydrate | 4.4 g | 2% |
| Dietary fiber | 0 g | 0% |
| Sugars | 0.63 g | |
| Protein | 30 g | 60% |
| Potassium | 100 mg | 2% |
| Calcium | 937 mg | 72% |
| Iron | 0.18 mg | 1% |
| Magnesium | 36 mg | 8% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 445 µg | 49% |
| Vitamin E | 0.94 mg | 6% |
Source: USDA FoodData Central · Public domain
FDC 173414Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the dairy & eggs median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Cheese, brickDensity 37 vs 37EggnogDensity 38 vs 37Milk, whole, 3.25% milkfat, without added vitamin A and vitamin DDensity 38 vs 37Original analysis by NutriVerdict
In the kitchen and how to use it
Cheddar is a firm, aged cow's milk cheese with a sharp, tangy flavor that deepens the longer it's aged, ranging from a mild block aged a few months to an extra-sharp version aged a year or more. It's shredded over nachos, baked potatoes, and casseroles, melted into sauces for mac and cheese, sliced for sandwiches and burgers, or cubed for snacking and cheese boards alongside apples or crackers, and grated finely it disappears smoothly into a bechamel or omelette.
A block of cheddar generally melts and slices better than pre-shredded cheese, which is coated with starch to prevent clumping; wrap it tightly and refrigerate it, and freeze it only if it will be used in cooked dishes afterward, since freezing changes the texture and makes it crumbly rather than smooth when sliced. At 403 calories per 100g, cheddar is calcium-rich (55% DV per 100g) and a strong protein source at 22.9g per 100g (46% DV), plus 37% DV vitamin A, so a modest portion contributes meaningfully to both calcium and protein in a meal. Sodium runs at 653mg per 100g, so portion size is worth watching if tracking sodium intake closely, particularly when it's used generously in a baked dish.
Frequently asked questions about cheese, cheddar
How many calories are in cheddar cheese?
It has 403 calories per 100g, or about 530 calories in a 132g cup diced.
Is cheddar a good source of protein and calcium?
Yes, it delivers 46% DV protein and 55% DV calcium per 100g, both standout nutrients for this cheese.
What does cheddar pair well with?
It melts well in mac and cheese and grilled sandwiches, and its sharpness balances sweeter pairings like apples or fruit chutney.