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
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 | 33.1 g | — |
| Saturated fat | 18.9 g | — |
| Carbohydrates | 3.1 g | — |
| Sugars | 0.5 g | — |
| Fibre | 0 g | — |
Key micronutrients
| Nutrient | Amount per 100 g | % RDA per 100 g |
|---|---|---|
| Iron | 0.4 mg | 2% |
| Zinc | 3.6 mg | 33.1% |
| Magnesium | 26.8 mg | 6.4% |
| Selenium | 28.5 µg | 51.8% |
| Calcium | 721 mg | 72.1% |
| Potassium | 98 mg | 2.9% |
| Copper | 0 mg | 3.3% |
| Choline | 16.5 mg | 3% |
| Folate | 27 µg | 6.8% |
| Vitamin B12 | 0.8 µg | 34.6% |
| Vitamin B6 | 0.1 mg | 3.8% |
| Vitamin E | 0.7 mg | 4.7% |
| Vitamin K | 3 µg | 2.5% |
Substances
Substances in this food: editorial (Overview / literature) plus analytical (nutrition table).
14 substances in this food
Calcium
Bone health; neurotransmission; interacts with vitamin D and K2
Selenium
Antioxidant enzyme cofactor (GPx); supports redox balance
Tyrosine
Dopamine and norepinephrine precursor; LAT1 competition with LNAAs
Vitamin B12 (Cobalamin)
Methylation; myelin; mitochondrial odd-chain FA metabolism
Zinc
Cofactor in neurotransmission and antioxidant enzymes; dopamine modulation
Iron
Oxygen transport; dopamine synthesis (tyrosine hydroxylase cofactor)
Magnesium
Enzymatic cofactor (>300 reactions); neurotransmitters; mitochondria; redox balance
Potassium
Electrolyte for nerve transmission, muscle function, and blood pressure regulation
Copper
Cofactor in redox enzymes; dopamine β-hydroxylase; iron metabolism interplay
Choline
Acetylcholine precursor; methyl donor; phospholipid synthesis for membranes
Vitamin B9 (Folate; 5-MTHF)
One-carbon metabolism; methylation; homocysteine recycling
Vitamin B6 (Pyridoxine → PLP)
PLP cofactor for neurotransmitter synthesis; relies on brain PDXK activation
Vitamin E (Tocopherols/Tocotrienols)
Lipid-phase antioxidant; protects PUFA (DHA) in membranes
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