Cheddar Cheese

Overview

Cheddar is a firm, aged cow’s-milk cheese valued for its high protein and calcium, highly bioavailable vitamin B12, and useful amounts of zinc and selenium. As a fermented dairy product it contributes to a nutrient-dense pattern when portion sizes fit overall saturated-fat and energy goals.

Beyond macros, aged cheddar contains non-starter lactic acid bacteria (NSLAB). Experimental work suggests some NSLAB from cheddar can survive simulated gastrointestinal stress and show traits relevant to gut persistence, while broader review evidence supports cheese as a protective matrix for probiotic viability during production/storage and digestion contexts (Leeuwendaal et al., 2021; Karimi et al., 2011).

Typical use is as slices, grated topping, or in cooked dishes; sodium and saturated fat vary by brand and age, so product choice matters for people monitoring blood pressure or lipid profiles.

Key Nutritional Highlights

Dense in calcium and protein per typical serving compared with many fresh foods.
Vitamin B12 is present in meaningful amounts (animal-source form).
Saturated fat and sodium can be high per 100 g; portions and label choice (e.g. reduced-sodium, reduced-fat) affect practical intake.
Matrix matters: cheese supplies fat and protein together, which differs from isolated supplements or oils.

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%

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, FDC ID 328637, API, per 100 g edible portion, last checked 2026-03-25

Cheddar Cheese

Overview

Key Nutritional Highlights