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Cheese nutrition, glycemic index, calories, and serving size

Cheese, cheddar
*all the values are displayed for the amount of 100 grams

Cheese Glycemic index (GI)

0

The glycemic index of most cheese varieties is very difficult to calculate, as they are low in carbohydrates.

According to The American Journal of Clinical Nutrition, the glycemic index of different cheese varieties falls in the range of 0 to 10 (1).

The glycemic indices of cheddar, 93% fat-free cheddar and cream cheese are equal to 0. At the same time, low-fat processed cheese and cottage cheese, both reduced-fat and low-fat, have glycemic indices of 10.

Cottage cheese contains more carbohydrates and subsequently more sugar when compared to cheddar. To read more about the glycemic index of cottage cheese and its effect on health, you can go to our “Cottage Cheese” page 

https://foodstruct.com/food/cheese-cottage-creamed-largeorsmallcurd.

Adding cheese to a high glycemic index food has been shown to have a beneficial effect. In particular, adding cheddar cheese to a potato meal has significantly decreased its glycemic index (2).

By contrast, one study found that adding cottage cheese to a white bread meal made no difference to the glycemic response of the bread (3).

In summary, cheese has a very low glycemic index with a neutral or beneficial effect on the glycemic response of a meal. People with diabetes can safely consume cheese in their diets, in moderation.

Sources.

  1. https://academic.oup.com/ajcn/article/93/5/984/4597984
  2. https://www.nature.com/articles/1602380
  3. https://link.springer.com/content/pdf/10.1007/BF00282710.pdf
Article author photo Victoria Mazmanyan
Profession: Yerevan State Medical University
Last updated: March 19, 2021

Important nutritional characteristics for Cheese

Cheese
Glycemic index ⓘ Source:
https://academic.oup.com/ajcn/article/93/5/984/4597984
Cheese supplementation may lower the glycemic index of a meal. https://www.nature.com/articles/1602942
0 (low)
Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs)
1 slice (1 oz) (28 grams)
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 )
Calories
404
95% Fats
95% Calcium
94% Saturated Fat
90% Phosphorus
88% Cholesterol
Explanation: The given food contains more Fats than 95% of foods. Note that this food itself is richer in Fats than it is in any other nutrient. Similarly, it is relatively rich in Calcium, Saturated Fat, Phosphorus, and Cholesterol.

Check out similar food or compare with current

Macronutrients chart

23% 34% 4% 38% 4%
Protein:
Daily Value: 46%
22.87 g of 50 g
46%
Fats:
Daily Value: 51%
33.31 g of 65 g
51%
Carbs:
Daily Value: 1%
3.09 g of 300 g
1%
Water:
Daily Value: 2%
37.02 g of 2,000 g
2%
Other:
3.71 g

NEW NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 404
% Daily Value*
51%
Total Fat 33g
86%
Saturated Fat 19g
Trans Fat g
33%
Cholesterol 99mg
28%
Sodium 653mg
1%
Total Carbohydrate 3g
0%
Dietary Fiber 0g
Total Sugars g
Includes ? g Added Sugars
Protein 23g
Vitamin D 24mcg 4%

Calcium 710mg 71%

Iron 0mg 0%

Potassium 76mg 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

Low in Cholesterol
limit break
details
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
No Trans Fats
limit break
details
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
limit break
details
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 Sodium
ok
details
Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
details
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

Cheese nutrition infographic

Cheese nutrition infographic
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Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 213% 6% 20% 195% 7% 86% 100% 10% 4% 156% 9%
Calcium: 710 mg of 1,000 mg 71%
Iron: 0.14 mg of 8 mg 2%
Magnesium: 27 mg of 420 mg 6%
Phosphorus: 455 mg of 700 mg 65%
Potassium: 76 mg of 3,400 mg 2%
Sodium: 653 mg of 2,300 mg 28%
Zinc: 3.64 mg of 11 mg 33%
Copper: 0.03 mg of 1 mg 3%
Manganese: 0.027 mg of 2 mg 1%
Selenium: 28.5 µg of 55 µg 52%
Choline: 16.5 mg of 550 mg 3%

Mineral chart - relative view

Calcium
710 mg
TOP 5%
Phosphorus
455 mg
TOP 10%
Sodium
653 mg
TOP 14%
Zinc
3.64 mg
TOP 26%
Selenium
28.5 µg
TOP 34%
Magnesium
27 mg
TOP 37%
Manganese
0.027 mg
TOP 73%
Choline
16.5 mg
TOP 78%
Potassium
76 mg
TOP 88%
Copper
0.03 mg
TOP 89%
Iron
0.14 mg
TOP 91%

Vitamin coverage chart

Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 75% 15% 18% 0% 8% 99% 2% 25% 16% 21% 138% 6%
Vitamin A: 1242 IU of 5,000 IU 25%
Vitamin E : 0.71 mg of 15 mg 5%
Vitamin D: 0.6 µg of 10 µg 6%
Vitamin C: 0 mg of 90 mg 0%
Vitamin B1: 0.029 mg of 1 mg 2%
Vitamin B2: 0.428 mg of 1 mg 33%
Vitamin B3: 0.059 mg of 16 mg 0%
Vitamin B5: 0.41 mg of 5 mg 8%
Vitamin B6: 0.066 mg of 1 mg 5%
Folate: 27 µg of 400 µg 7%
Vitamin B12: 1.1 µg of 2 µg 46%
Vitamin K: 2.4 µg of 120 µg 2%

Vitamin chart - relative view

Vitamin B2
0.428 mg
TOP 17%
Vitamin A
1242 IU
TOP 18%
Vitamin B12
1.1 µg
TOP 40%
Folate
27 µg
TOP 44%
Vitamin D
0.6 µg
TOP 47%
Vitamin E
0.71 mg
TOP 51%
Vitamin K
2.4 µg
TOP 63%
Vitamin B5
0.41 mg
TOP 64%
Vitamin B6
0.066 mg
TOP 73%
Vitamin B1
0.029 mg
TOP 83%
Vitamin B3
0.059 mg
TOP 94%
Vitamin C
0 mg
TOP 100%

Protein quality breakdown

Tryptophan Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 587% 299% 259% 214% 147% 157% 185% 232% 235%
Tryptophan: 547 mg of 280 mg 195%
Threonine: 1044 mg of 1,050 mg 99%
Isoleucine: 1206 mg of 1,400 mg 86%
Leucine: 1939 mg of 2,730 mg 71%
Lysine: 1025 mg of 2,100 mg 49%
Methionine: 547 mg of 1,050 mg 52%
Phenylalanine: 1074 mg of 1,750 mg 61%
Valine: 1404 mg of 1,820 mg 77%
Histidine: 547 mg of 700 mg 78%

Fat type information

18.867% 9.246% 1.421%
Saturated Fat: 18.867 g
Monounsaturated Fat: 9.246 g
Polyunsaturated fat: 1.421 g

Carbohydrate type breakdown

0.26% 0.12% 0.1%
Starch: 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

0.48% 2.61%
Sugar: 0.48 g
Fiber: 0 g
Other: 2.61 g

All nutrients for Cheese per 100g

Nutrient DV% In TOP % of foods Value Comparison
Protein 54% 17% 22.87g 8.1 times more than Broccoli
Fats 51% 5% 33.31g Equal to Cheese
Carbs 1% 65% 3.09g 9.1 times less than Rice
Calories 20% 14% 404kcal 8.6 times more than Orange
Fructose 0% 100% 0g N/A
Sugar 0% 71% 0.48g 18.7 times less than Coca-Cola
Fiber 0% 100% 0g N/A
Calcium 71% 5% 710mg 5.7 times more than Milk
Iron 2% 91% 0.14mg 18.6 times less than Beef
Magnesium 6% 37% 27mg 5.2 times less than Almond
Phosphorus 65% 10% 455mg 2.5 times more than Chicken meat
Potassium 2% 88% 76mg 1.9 times less than Cucumber
Sodium 28% 14% 653mg 1.3 times more than White Bread
Zinc 33% 26% 3.64mg 1.7 times less than Beef
Copper 3% 89% 0.03mg 4.7 times less than Shiitake
Vitamin E 5% 51% 0.71mg 2.1 times less than Kiwifruit
Vitamin D 6% 47% 0.6µg 3.7 times less than Egg
Vitamin C 0% 100% 0mg N/A
Vitamin B1 2% 83% 0.03mg 9.2 times less than Pea
Vitamin B2 33% 17% 0.43mg 3.3 times more than Avocado
Vitamin B3 0% 94% 0.06mg 162.3 times less than Turkey meat
Vitamin B5 8% 64% 0.41mg 2.8 times less than Sunflower seed
Vitamin B6 5% 73% 0.07mg 1.8 times less than Oat
Folate 7% 44% 27µg 2.3 times less than Brussels sprout
Vitamin B12 46% 40% 1.1µg 1.6 times more than Pork
Vitamin K 2% 63% 2.4µg 42.3 times less than Broccoli
Tryptophan 0% 42% 0.55mg 1.8 times more than Chicken meat
Threonine 0% 55% 1.04mg 1.5 times more than Beef
Isoleucine 0% 52% 1.21mg 1.3 times more than Salmon
Leucine 0% 55% 1.94mg 1.3 times less than Tuna
Lysine 0% 71% 1.03mg 2.3 times more than Tofu
Methionine 0% 62% 0.55mg 5.7 times more than Quinoa
Phenylalanine 0% 51% 1.07mg 1.6 times more than Egg
Valine 0% 48% 1.4mg 1.4 times less than Soybean
Histidine 0% 66% 0.55mg 1.4 times less than Turkey meat
Cholesterol 33% 12% 99mg 3.8 times less than Egg
Trans Fat 0% 45% 0.92g 16.2 times less than Margarine
Saturated Fat 94% 6% 18.87g 3.2 times more than Beef
Monounsaturated Fat 0% 17% 9.25g 1.1 times less than Avocado
Polyunsaturated fat 0% 38% 1.42g 33.2 times less than Walnut

References

The source of all the nutrient values on the page (excluding the main article and glycemic index text the sources for which are presented separately if present) is the USDA's FoodCentral. The exact link to the food presented on this page can be found below.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.
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