Cheese nutrition, glycemic index, calories, net carbs & more
Cheese, cheddar
*all the values are displayed for the amount of 100 grams
Cheese Glycemic index (GI)
Education:
General Medicine at YSMU
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 add cheese to their diets in moderation.
References
- https://academic.oup.com/ajcn/article/93/5/984/4597984
- https://www.nature.com/articles/1602380
- https://link.springer.com/content/pdf/10.1007/BF00282710.pdf
Important nutritional characteristics for 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
Check out our Glycemic index chart page for the full list.
0 (low)
Insulin index ⓘ
https://academic.oup.com/ajcn/article/66/5/1264/4655967
45
Calories
404
Net Carbs ⓘ
Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols
3.09 grams
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)
Calcium
Fats
Saturated Fat
Phosphorus
Cholesterol
Explanation: The given food contains more Calcium than 95% of foods. Note that this food itself is richer in Calcium than it is in any other nutrient. Similarly, it is relatively rich in Fats, Saturated Fat, Phosphorus, and Cholesterol.
Mineral coverage chart
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 72%
Choline
16.5 mg
TOP 78%
Potassium
76 mg
TOP 87%
Copper
0.03 mg
TOP 89%
Iron
0.14 mg
TOP 91%
Vitamin coverage chart
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 43%
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%
Macronutrients chart
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
Protein quality breakdown
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
Saturated Fat:
18.867 g
Monounsaturated Fat:
9.246 g
Polyunsaturated fat:
1.421 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:
2.61 g
All nutrients for Cheese per 100g
| Nutrient | DV% | In TOP % of foods | Value | Comparison |
| Net carbs | N/A | 62% | 3.09g |
17.5 times less than Chocolate
|
| 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 | N/A | 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% | 87% | 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% | 43% | 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 | N/A | 45% | 0.92g |
16.2 times less than Margarine
|
| Saturated Fat | 94% | 6% | 18.87g |
3.2 times more than Beef
|
| Monounsaturated Fat | N/A | 17% | 9.25g |
1.1 times less than Avocado
|
| Polyunsaturated fat | N/A | 38% | 1.42g |
33.2 times less than Walnut
|
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
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
ⓘ
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
ⓘ
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated 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 Sugars
ⓘ
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
Infographic link
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.