Cheddar Nutrition Facts: Calories, Vitamins & Minerals
Cheddar nutrition facts per 100 g and per serving
| Nutrient | Per 100 g | Serving: slice, 25 g |
|---|---|---|
| Calories | 403 kcal | 101 kcal |
| Energy (kilojoules) | 1,686 kJ | 422 kJ |
| Protein | 25 g | 6.3 g |
| Fat | 33 g | 8.3 g |
| incl. saturated | 21 g | 5.3 g |
| Total carbohydrates | 1.3 g | 0.3 g |
| incl. sugars | 0.5 g | 0.1 g |
| incl. fiber | 0 g | 0 g |
| Salt | 1.6 g | 0.4 g |
*Where the numbers come from
Values per 100 g as eaten, averaged from food composition tables (USDA FoodData Central and others) and rounded — a specific brand or recipe will differ a little. Carbohydrates are total carbohydrate, fiber included, as on a US Nutrition Facts label.
403 kcal (1,686 kJ) per 100 g · P/F/C 25/33/1.3 g
Serving (slice, 25 g) — 101 kcal (422 kJ) · Nutri-Score D
Per 100 g: sugar: low saturated fat: high salt: high fiber: low
Is cheddar healthy?
Only in small amounts, and not every day. Cheddar gets grade D on the open 2023 Nutri-Score algorithm, the second-lowest of five.
For
- Protein: 6.3 g per serving — 11% of the 56 g daily reference for a 70 kg (154 lb) adult.
Against
- Saturated fat: 5.3 g per serving — 27% of the 20 g daily reference intake.
- Calorie-dense: 403 kcal per 100 g — a serving (slice, 25 g) is 101 kcal.
A typical serving (slice, 25 g) has 101 kcal, 6.3 g protein, 8.3 g fat and 0.3 g carbs. Other weights in the table.
How we judge this, and the sources
The answer comes from the food's composition, not from opinion: its Nutri-Score grade on the open 2023 algorithm, a traffic light for sugar, salt, saturated fat and fiber per 100 g, and the share of daily reference amounts in a typical serving (for salt, sugar, fiber and vegetables, those of the WHO). It rates the food's nutrient profile; it is not medical advice. Formulas, thresholds and every source are on the methodology page; last checked against the sources on November 1, 2026. The short food description was written by our language model (AI) — how we check the text.
More about this food
Cheddar is a hard cheese high in protein and calcium, with a fair amount of saturated fat and salt.
protein 25%fat 74%carbs 1%
Vitamins and minerals in cheddar
Per 100 g, the standouts are calcium — 710 mg, 55% of the Daily Value (#2 of 10 in our dairy & cheese section); selenium — 29 mcg, 52% of the Daily Value (#1 of 10 in our dairy & cheese section); vitamin B12 — 1.1 mcg, 46% of the Daily Value.
| Nutrient | Per 100 g | Serving: slice, 25 g | % DV |
|---|---|---|---|
| Vitamin A | 337 mcg | 84 mcg | 9% |
| Vitamin D | 0.6 mcg | 0.15 mcg | 1% |
| Vitamin E | 0.71 mg | 0.18 mg | 1% |
| Vitamin K | 2.4 mcg | 0.6 mcg | 1% |
| Thiamin (B1) | 0.03 mg | 0.01 mg | 1% |
| Riboflavin (B2) | 0.43 mg | 0.11 mg | 8% |
| Vitamin B6 | 0.07 mg | 0.02 mg | 1% |
| Folate (B9) | 27 mcg | 6.8 mcg | 2% |
| Vitamin B12 | 1.1 mcg | 0.28 mcg | 11% |
| Calcium | 710 mg | 178 mg | 14% |
| Magnesium | 27 mg | 6.8 mg | 2% |
| Phosphorus | 455 mg | 114 mg | 9% |
| Zinc | 3.6 mg | 0.91 mg | 8% |
| Copper | 0.03 mg | 0.01 mg | 1% |
| Selenium | 29 mcg | 7.1 mcg | 13% |
| Cholesterol | 99 mg | 25 mg | 8% |
*Where the vitamin numbers come from
Vitamins and minerals come from the USDA FoodData Central record “Cheese, cheddar” (FDC ID 173414, SR Legacy; public domain), checked October 14, 2026; the record was matched to this food by calories, protein and fat. % DV is per serving, against the FDA Daily Values used on Nutrition Facts labels (2,000-calorie diet). The table lists nutrients that reach at least 2% DV per 100 g; the rest are absent or trace. Varieties, seasons and brands differ, and cooking in water leaches some vitamin C and B vitamins.
Cheddar calories by weight, 20–150 g
30 g of cheddar has 121 calories and 50 g has 202. The table gives protein, fat and carbs for each weight; for any other amount, type your own into the calculator below.
| Weight | Kcal | P / F / C, g |
|---|---|---|
| 20 g | 81 | 5 / 6.6 / 0.3 |
| 25 g — typical serving | 101 | 6.3 / 8.3 / 0.3 |
| 30 g | 121 | 7.5 / 9.9 / 0.4 |
| 50 g | 202 | 13 / 17 / 0.7 |
| 100 g | 403 | 25 / 33 / 1.3 |
| 150 g | 605 | 38 / 50 / 2 |
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Calories in dishes with cheddar
| Dish | Serving | Kcal per serving | Cheddar in it |
|---|---|---|---|
| Cheese quesadilla | 150 g | 489 | ≈40 g |
| Beef quesadilla | 220 g | 563 | ≈40 g |
| Tuna melt | 160 g | 421 | ≈25 g |
How we count
Dishes are estimated from typical restaurant and home recipes — a specific kitchen will differ.
What else to watch
- High in salt: 1.6 g per 100 g, while the WHO suggests no more than 5 g of salt a day in total.
How much movement is one serving?
A serving (slice, 25 g) is 101 kcal — roughly 33 min of easy walking or 13 min of cycling for a 70 kg (154 lb) person. In the diary, minutes are worked out for your weight and the activities you actually do.
Cheddar: swaps and alternatives
Cheddar has a lot of saturated fat (21 g per 100 g) and a lot of salt (1.6 g per 100 g), but our database has no same-category swap that fixes this noticeably at the same calories and is a full grade better. The simplest move is a smaller serving. How we pick swaps.
What to pair cheddar with
A serving of cheddar has no fiber (the WHO suggests at least 25 g a day); that's easy to make up on the same plate:
- Raspberries, 120 g — +4.4 g fiber, 55 kcal.
Similar foods with a better grade than cheddar
Same food group, a better Nutri-Score grade. They fall short of a noticeable per-serving swap, but their profile is better. Figures are for 25 g, a typical serving of cheddar.
| Food | Grade | Kcal | Protein, g | Fiber, g | Sat. fat, g |
|---|---|---|---|---|---|
| Cheddar | D | 101 | 6.3 | 0 | 5.3 |
| Swiss Cheese (Emmental) | C | 99 | 7.4 | 0 | 5.4 |
Cheddar vs similar foods: calories compared
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Mozzarella | 280 | 22 / 21 / 2.2 |
| Queso Fresco | 299 | 18 / 24 / 3 |
| Provolone | 340 | 26 / 27 / 0 |
| Cream Cheese | 342 | 6 / 34 / 4.1 |
| Heavy Cream | 360 | 2.1 / 38 / 3 |
| Parmesan | 392 | 36 / 26 / 3.2 |
| Cheddar | 403 | 25 / 33 / 1.3 |
FAQ
How many calories are in 100 g of cheddar?
100 g of cheddar has 403 calories, with 25 g protein, 33 g fat and 1.3 g carbohydrates.
How many calories are in a serving of cheddar?
A serving (slice, 25 g) has 101 calories: 6.3 g protein, 8.3 g fat and 0.3 g carbs.
What are the macros of cheddar?
Per 100 g: 25 g protein, 1.3 g carbs and 33 g fat. By calories that's about 25% protein, 1% carbs and 74% fat.
How long do you have to walk to burn a serving of cheddar?
About 33 min of easy walking or 13 min of cycling for a 70 kg (154 lb) person — that's the 101 calories in a serving (slice, 25 g).
What vitamins and minerals are in cheddar?
Per 100 g, cheddar is richest in calcium (710 mg, 55% DV), selenium (29 mcg, 52% DV), vitamin B12 (1.1 mcg, 46% DV) — from USDA FoodData Central record 173414.
How much fiber is in cheddar?
None: dietary fiber comes from plant foods and mushrooms — vegetables, fruit, grains, beans and nuts.
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