Cheddar Cheese

Overview

Cheddar cheese provides complete protein, calcium, vitamin B12, and zinc in a fermented dairy matrix [1]. Fermented dairy foods contribute live and postbiotic bacterial metabolites relevant to gut microbiota patterns [2].

Within the BRAIN Diet framework, cheddar is a nutrient-dense dairy protein used in modest portions; saturated fat and sodium content warrant portion awareness [1].

Key Nutritional Highlights

• Complete animal protein with calcium and vitamin B12 [1].
• Fermented dairy matrix with microbiota-modulating interest [2].
• Energy-dense; typical portions are 30–40 g, not 100 g.
• Aged varieties are lower lactose; sodium varies by product.

Food Context

Synergies

• Pairs with whole grains or beans for varied amino acid patterns and sustained meals.
• With vegetables or salad, adds protein and fat that can support satisfaction and micronutrient absorption from mixed meals.
• As a fermented matrix, aged cheddar may deliver viable microbial populations more effectively than low-buffer liquid matrices in some conditions (Leeuwendaal et al., 2021; Karimi et al., 2011).

Sourcing

• Aged cheddar and traditional styles differ in flavour, salt, and sometimes fat; read labels for sodium and % milk fat if you need to limit those.
• Colour (natural annatto vs. white) does not change the core protein–mineral profile materially; it is mostly cosmetic.

Preparation

• Grate or slice for controlled portions; melting in sauces changes texture, not the basic nutrient list.
• Storage: wrap tightly and refrigerate; surface mould on hard cheese is often trimmable, but follow food-safety guidance for your region.

Essential Amino Acid Profile

Animal cheese provides a complete essential amino acid profile with high digestibility; cheddar is often used as a protein contributor in small amounts rather than as the main protein of a meal.

Recipes

no recipes found

Nutrient Tables (per 100 g)

Core nutrients

Nutrient	Amount per 100 g	% RDA per 100 g
Energy	403 kcal	—
Protein	22.9 g	—
Total fat	33.3 g	—
Saturated fat	18.9 g	—
Carbohydrates	3.4 g	—
Sugars	0.5 g	—

Key vitamins and minerals

Nutrient	Amount per 100 g	% RDA per 100 g
Zinc	3.6 mg	33.1%
Selenium	28.5 µg	51.8%
Calcium	710 mg	71%
Vitamin B12	1.1 µg	45.8%

Reference intakes: US Dietary Reference Intakes for adults (19–50 years; using the higher of male/female values where they differ).

Data provenance (core / micronutrient panel): USDA FoodData Central, Cheese, cheddar (Includes foods for USDA's Food Distribution Program), FDC ID 173414, SR Legacy bulk (April 2018), per 100 g edible portion, last checked 2026-08-15

Substances

Substances admitted through a supported nutrition-table row. Not every table row appears here. Cards are not BRS mappings.

4 substances in this food

Ca²⁺

Calcium

Bone health; neurotransmission; interacts with vitamin D and K2

Se^2-

Selenium

Antioxidant enzyme cofactor (GPx); supports redox balance

Vitamin B12 (Cobalamin)

Methylation; myelin; mitochondrial odd-chain FA metabolism

Zn²⁺

Zinc

Cofactor in neurotransmission and antioxidant enzymes; dopamine modulation

References

[1] Complete animal protein with calcium and vitamin B12. Leeuwendaal & Stanton 2021. The potential of non-starter lactic acid bacteria from Cheddar cheese to colonise the gut

[2] Fermented dairy matrix with microbiota-modulating interest. Karimi & Mortazavian 2011. Viability of probiotic microorganisms in cheese during production and storage: a review