Cheese nutrition: calories, carbs, GI, protein, fiber, fats
Cheese, cheddar
*all the values are displayed for the amount of 100 grams
Top nutrition facts for Cheese
| Calories ⓘ Calories for selected serving | 404 kcal |
|
Glycemic index ⓘ
Source: Check out our full article on Cheese glycemic index https://www.sciencedirect.com/science/article/pii/S0002916522004944Cheese supplementation may lower the glycemic index of a meal. https://www.nature.com/articles/1602942
Check out our Glycemic index chart page for the full list.
|
0 (low) |
| Glycemic load ⓘ Glycemic Load (GL) is a metric that measures both the quality (Glycemic Index) and quantity of carbohydrates in a specific serving of food to estimate its impact on blood sugar levels. It is calculated as: (GI × Carbs in grams) / 100. | 0 (low) |
| Insulin index ⓘ The insulin index of foods demonstrates how much a food increases the insulin level in the blood, in the first two-hour period after consumption. | 45 ⓘ https://academic.oup.com/ajcn/article/66/5/1264/4655967 - 45 |
| Net carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols | 3 g |
| Default serving size ⓘ Serving sizes are mostly taken from FDA's Reference Amounts Customarily Consumed (RACCs) | 1 slice (1 oz) (28 g) |
| Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral. | 16.5 (acidic) |
| Oxalates | 0.4 mg ⓘ https://www.hsph.harvard.edu/nutrition-questionnaire-service-center/nutrient-tables-download-page/ |
Calcium ⓘHigher in Calcium content than 98% of foods
Galactose ⓘHigher in Galactose content than 98% of foods
Saturated fat ⓘHigher in Saturated fat content than 97% of foods
Trans fat ⓘHigher in Trans fat content than 97% of foods
Phosphorus ⓘHigher in Phosphorus content than 96% of foods
Cheese calories (kcal)
| Calories for different serving sizes of cheese | Calories | Weight |
|---|---|---|
| Calories in 100 grams | 404 | |
| Calories in 1 cubic inch | 69 | 17 g |
| Calories in 1 oz | 115 | 28.35 g |
| Calories in 1 cup, shredded | 457 | 113 g |
| Calories in 1 cup, diced | 533 | 132 g |
| Calories in 1 cup, melted | 986 | 244 g |
| Calories for different varieties of cheese | Calories | Weight |
|---|---|---|
| Cheese, cheddar (this food) | 404 | 100 g |
| Cheese, cheddar, nonfat or fat free | 157 | 100 g |
| Cheese, low fat, cheddar or colby | 173 | 100 g |
| USDA Commodity, cheese, cheddar, reduced fat | 282 | 100 g |
| Cheese, cheddar, reduced fat | 309 | 100 g |
| Cheese, low-sodium, cheddar or colby | 398 | 100 g |
| Cheese, cheddar, sharp, sliced | 410 | 100 g |
Extra Nutrition facts for Cheese
| Protein per 100 calories ⓘ Shows how many grams of protein you get from 100 calories of this food, calculated as (protein in g ÷ calories) × 100. | 5.7 g |
| Calories per 10 g protein ⓘ Shows how many calories you need to eat from this food to get 10 g of protein, calculated as (calories ÷ protein in g) × 10. | 177 kcal |
| Weight per 100 calories ⓘ Shows how many grams of this food equal 100 kcal—higher grams mean a larger portion for the same calories. | 25 g |
| Unsaturated / Saturated Fat ratio ⓘ (monounsaturated + polyunsaturated) / saturated, ≥2 broadly recommended by major guidelines for heart health | 0.57 |
| Processing score ⓘ The processing score is a calculated value that looks at both how industrially made it is (NOVA) and how healthy/unprocessed the ingredients are (SIGA), then combines them into one score from 1 (least processed) to 4 (most processed). | 2.7 - Processed ⓘ NOVA score = 3, SIGA score = B2 |
Cheese Glycemic index (GI)
Source:
Check out our full article on Cheese glycemic index
https://www.sciencedirect.com/science/article/pii/S0002916522004944Cheese supplementation may lower the glycemic index of a meal. https://www.nature.com/articles/1602942
Check out our Glycemic index chart page for the full list.
Mineral coverage chart
Mineral chart - relative view
Vitamin coverage chart
Vitamin A:
990µg of 900µg
110%
Vitamin E:
2.1mg of 15mg
14%
Vitamin D:
1.8µg of 20µg
9%
Vitamin C:
0mg of 90mg
0%
Vitamin B1:
0.09mg of 1mg
7.3%
Vitamin B2:
1.3mg of 1mg
99%
Vitamin B3:
0.18mg of 16mg
1.1%
Vitamin B5:
1.2mg of 5mg
25%
Vitamin B6:
0.2mg of 1mg
15%
Folate:
81µg of 400µg
20%
Vitamin B12:
3.3µg of 2µg
138%
Vitamin K:
7.2µg of 120µg
6%
Vitamin chart - relative view
Macronutrients chart
Protein:
Daily Value: 46%
22.9 g of 50 g
22.9 g (46% of DV )
Fats:
Daily Value: 51%
33.3 g of 65 g
33.3 g (51% of DV )
Carbs:
Daily Value: 1%
3.1 g of 300 g
3.1 g (1% of DV )
Water:
Daily Value: 2%
37 g of 2,000 g
37 g (2% of DV )
Other:
3.7 g
3.7 g
Protein quality breakdown
Tryptophan:
1641mg of 280mg
586%
Threonine:
3132mg of 1,050mg
298%
Isoleucine:
3618mg of 1,400mg
258%
Leucine:
5817mg of 2,730mg
213%
Lysine:
3075mg of 2,100mg
146%
Methionine:
1641mg of 1,050mg
156%
Phenylalanine:
3222mg of 1,750mg
184%
Valine:
4212mg of 1,820mg
231%
Histidine:
1641mg of 700mg
234%
Fat type information
Saturated fat:
19 g
Monounsaturated fat:
9.2 g
Polyunsaturated fat:
1.4 g
Carbohydrate type breakdown
Starch:
0 g
Sucrose:
0 g
Glucose:
0.26 g
Fructose:
0 g
Lactose:
0.12 g
Maltose:
0 g
Galactose:
0.1 g
Fiber content ratio for Cheese
Sugar:
0.48 g
Fiber:
0 g
Other:
2.6 g
All nutrients for Cheese per 100g
| Nutrient | Value | DV% | In TOP % of foods | Comparison |
| Vitamin A | 330µg | 37% | 6% | |
| Calories | 404kcal | 20% | 14% |
8.6 times more than Orange
|
| Protein per 100 calories | 5.7g | N/A | 42% | |
| Protein | 23g | 54% | 17% |
8.1 times more than Broccoli
|
| Calories per 10 g protein | 177kcal | N/A | 55% | |
| Weight per 100 calories | 25g | N/A | 86% | |
| Fats | 33g | 51% | 6% |
Equal to Cheese
|
| Unsaturated / Saturated Fat ratio | 0.57 | N/A | 83% | |
| Vitamin C | 0mg | 0% | 100% |
N/A
|
| Net carbs | 3.1g | N/A | 63% |
17.5 times less than Chocolate
|
| Carbs | 3.1g | 1% | 66% |
9.1 times less than Rice
|
| Cholesterol | 99mg | 33% | 7% |
3.8 times less than Egg
|
| Vitamin D* | 24 IU | 3% | 10% |
3.6 times less than Egg
|
| Vitamin D | 0.6µg | 3% | 11% |
3.7 times less than Egg
|
| Magnesium | 27mg | 6% | 29% |
5.2 times less than Almonds
|
| Calcium | 710mg | 71% | 2% |
5.7 times more than Milk
|
| Potassium | 76mg | 2% | 83% |
1.9 times less than Cucumber
|
| Iron | 0.14mg | 2% | 90% |
18.6 times less than Beef broiled
|
| Sugar | 0.48g | N/A | 51% |
18.7 times less than Coca-Cola
|
| Fiber | 0g | 0% | 100% |
N/A
|
| Copper | 0.03mg | 3% | 75% |
4.7 times less than Shiitake
|
| Zinc | 3.6mg | 33% | 18% |
1.7 times less than Beef broiled
|
| Phosphorus | 455mg | 65% | 4% |
2.5 times more than Chicken meat
|
| Sodium | 653mg | 28% | 13% |
1.3 times more than White bread
|
| Vitamin E | 0.71mg | 5% | 19% |
2.1 times less than Kiwi
|
| Manganese | 0.03mg | 1% | 48% | |
| Selenium | 29µg | 52% | 15% | |
| Vitamin B1 | 0.03mg | 2% | 76% |
9.2 times less than Pea raw
|
| Vitamin B2 | 0.43mg | 33% | 10% |
3.3 times more than Avocado
|
| Vitamin B3 | 0.06mg | 0% | 87% |
162.3 times less than Turkey meat
|
| Vitamin B5 | 0.41mg | 8% | 39% |
2.8 times less than Sunflower seeds
|
| Vitamin B6 | 0.07mg | 5% | 64% |
1.8 times less than Oats
|
| Vitamin B12 | 1.1µg | 46% | 27% |
1.6 times more than Pork
|
| Vitamin K | 2.4µg | 2% | 23% |
42.3 times less than Broccoli
|
| Folate | 27µg | 7% | 30% |
2.3 times less than Brussels sprouts
|
| Trans fat | 0.92g | N/A | 3% |
16.2 times less than Margarine
|
| Choline | 17mg | 3% | 33% | |
| Saturated fat | 19g | 94% | 3% |
3.2 times more than Beef broiled
|
| Monounsaturated fat | 9.2g | N/A | 10% |
1.1 times less than Avocado
|
| Polyunsaturated fat | 1.4g | N/A | 31% |
33.2 times less than Walnut
|
| Tryptophan | 0.55mg | 0% | 1% |
1.8 times more than Chicken meat
|
| Threonine | 1mg | 0% | 14% |
1.5 times more than Beef broiled
|
| Isoleucine | 1.2mg | 0% | 11% |
1.3 times more than Salmon raw
|
| Leucine | 1.9mg | 0% | 14% |
1.3 times less than Tuna Bluefin
|
| Lysine | 1mg | 0% | 30% |
2.3 times more than Tofu
|
| Methionine | 0.55mg | 0% | 21% |
5.7 times more than Quinoa
|
| Phenylalanine | 1.1mg | 0% | 10% |
1.6 times more than Egg
|
| Valine | 1.4mg | 0% | 8% |
1.4 times less than Soybean raw
|
| Histidine | 0.55mg | 0% | 25% |
1.4 times less than Turkey meat
|
| Fructose | 0g | 0% | 100% |
N/A
|
| Caffeine | 0mg | 0% | 100% | |
| Omega-3 - EPA | 0.01g | N/A | 8% |
69 times less than Salmon
|
| Omega-3 - DHA | 0g | N/A | 19% |
1460 times less than Salmon
|
| Omega-3 - DPA | 0.02g | N/A | 7% |
10 times less than Salmon
|
| Omega-6 - Eicosadienoic acid | 0.01g | N/A | 9% |
Check out similar food or compare with current
NUTRITION FACTS LABEL
Nutrition Facts
___servings per container
Serving Size ______________
Serving Size ______________
Amount Per 100g
Calories 404
% Daily Value*
51%
Total Fat
33g
86%
Saturated Fat 19g
0
Trans Fat
0g
33%
Cholesterol 99mg
28%
Sodium 653mg
1%
Total Carbohydrate
3.1g
0
Dietary Fiber
0g
Total Sugars 0g
Includes ? g Added Sugars
Protein
23g
Vitamin D
24mcg
3%
Calcium
710mg
71%
Iron
0.14mg
1.8%
Potassium
76mg
2.2%
*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Health checks
ⓘ
Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
Low in Cholesterol
ⓘ
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
No Trans Fats
ⓘ
Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Saturated Fats
ⓘ
While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source
Low in Sugars
Cheese nutrition infographic
Infographic link
References
All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.