Cheese, edam
FDC 173419oz (28 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 34 · -1 vs Dairy & eggs medianEdam scores 34 of 100 and ranks 31st of 60 in dairy and eggs, a modest result typical of firm cheeses where the nutrients arrive with plenty of calories. Its strengths are real: 56% of the Daily Value for calcium and 50% for protein per 100 grams, plus 27% for vitamin A, making it a genuine source of both minerals and protein.
What pulls the score down is the density: 357 calories and 973 mg of sodium per 100 grams, so it works best as a flavorful accent rather than a bulk ingredient. A thin slice on bread or a little grated over a dish gives you the calcium and savor without the full sodium load of a large portion. Lower-fat dairy in the same category scores higher per calorie.
See how this score is calculated, build a plate around cheese, edam, 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 | 357 kcal | 18% |
| Total fat | 29 g | 37% |
| Saturated fat | 19 g | 94% |
| Cholesterol | 89 mg | 30% |
| Sodium | 973 mg | 42% |
| Carbohydrate | 1.4 g | 1% |
| Dietary fiber | 0 g | 0% |
| Sugars | 0 g | |
| Protein | 25 g | 50% |
| Potassium | 188 mg | 4% |
| Calcium | 731 mg | 56% |
| Iron | 0.44 mg | 2% |
| Magnesium | 30 mg | 7% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 243 µg | 27% |
| Vitamin E | 0.24 mg | 2% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 100 kcal | 5% |
| Total fat | 8 g | 10% |
| Saturated fat | 5.2 g | 26% |
| Cholesterol | 25 mg | 8% |
| Sodium | 272 mg | 12% |
| Carbohydrate | 0.4 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | 0 g | |
| Protein | 7 g | 14% |
| Potassium | 53 mg | 1% |
| Calcium | 205 mg | 16% |
| Iron | 0.12 mg | 1% |
| Magnesium | 8.4 mg | 2% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 68 µg | 8% |
| Vitamin E | 0.07 mg | 0% |
Source: USDA FoodData Central · Public domain
FDC 173419Original 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, montereyDensity 35 vs 34Cheese, tilsitDensity 36 vs 34Cheese, Mexican blendDensity 36 vs 34Original analysis by NutriVerdict
In the kitchen and how to use it
Edam is a semi-hard Dutch cheese known for its ball shape and red or yellow wax coating, with a mild, slightly nutty flavor that is less assertive than cheddar or Gouda. It is typically sliced for sandwiches and cheese boards, cubed for snacking, or grated over pasta and casseroles, and its firm but pliable texture means it melts smoothly without becoming greasy, making it a reasonable choice for a grilled cheese or melted sandwich.
Store it wrapped in wax paper or foil in the refrigerator rather than tightly sealed in plastic, which helps it breathe, and let a slice come to room temperature before serving to bring out more of its flavor. At 357 calories per 100 g, with an ounce (28 g) as a typical serving, it packs a concentrated dose of calcium (56% DV) and protein (50% DV, 25 g) per 100 g, making even a small serving on crackers or in a sandwich a meaningful contributor of both. Its sodium is on the higher side at 973 mg per 100 g, so it works best as a flavorful accent rather than the bulk of a meal.
Frequently asked questions about cheese, edam
How many calories are in Edam cheese?
Edam has 357 calories per 100 g; a typical one-ounce (28 g) serving is proportionally less.
Is Edam a good source of calcium and protein?
Yes, it provides 56% DV calcium and 50% DV protein (25 g) per 100 g.
How is Edam cheese typically eaten?
It is commonly sliced for sandwiches and cheese boards, cubed for snacking, or grated over pasta since it melts smoothly.