Cheese, colby
FDC 173416cup, diced (132 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 34 · -1 vs Dairy & eggs medianColby lands at 34 of 100 on the Nutrient Density Score, a Low band placing it 32nd of 60 dairy and egg entries, though its mineral profile stands out: calcium reaches 53% DV and protein hits 48% DV per 100 g, with vitamin A close behind at 29% DV.
Sliced or cubed for sandwiches, snack boards, and melts, colby brings a mild, semi-firm bite that works well grated over Tex-Mex dishes. A cup diced runs about 132 g, and per 100 g the cheese also carries 604 mg of sodium and 20.2 g of saturated fat, worth weighing against the rest of the day's salt intake.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 394 kcal | 20% |
| Total fat | 32 g | 41% |
| Saturated fat | 20 g | 101% |
| Cholesterol | 95 mg | 32% |
| Sodium | 604 mg | 26% |
| Carbohydrate | 2.6 g | 1% |
| Dietary fiber | 0 g | 0% |
| Sugars | 0.52 g | |
| Protein | 24 g | 48% |
| Potassium | 127 mg | 3% |
| Calcium | 685 mg | 53% |
| Iron | 0.76 mg | 4% |
| Magnesium | 26 mg | 6% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 264 µg | 29% |
| Vitamin E | 0.28 mg | 2% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 520 kcal | 26% |
| Total fat | 42 g | 54% |
| Saturated fat | 27 g | 133% |
| Cholesterol | 125 mg | 42% |
| Sodium | 797 mg | 35% |
| Carbohydrate | 3.4 g | 1% |
| Dietary fiber | 0 g | 0% |
| Sugars | 0.69 g | |
| Protein | 31 g | 63% |
| Potassium | 168 mg | 4% |
| Calcium | 904 mg | 70% |
| Iron | 1 mg | 6% |
| Magnesium | 34 mg | 8% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 348 µg | 39% |
| Vitamin E | 0.37 mg | 2% |
Source: USDA FoodData Central · Public domain
FDC 173416Original 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, edamDensity 34 vs 34Cheese, montereyDensity 35 vs 34Cheese, tilsitDensity 36 vs 34