Cheddar Cheese
Cheddar cheese is a nutrient-dense dairy product providing high-quality protein, bioavailable calcium, and essential micronutrients including vitamin B12 and zinc, making it valuable for bone health and metabolic function.
Variants (2)
Nutrition · per ~30 g serving · ≈ a 1 oz slice (thumb-sized)
- Vitamin B120.25 mcg10% DV
- Vitamin A372.6 iu7% DV
- Calcium216.3 mg17% DV
- Phosphorus153.6 mg12% DV
- Zinc0.93 mg8% DV
- Selenium4.2 mcg8% DV
Score · 63/100
Vitamins & minerals packed in relative to calories — the single biggest driver of the score.
How much protein it delivers, by absolute grams and per calorie.
Dietary fiber for gut health, satiety and steadier blood sugar.
Fat quality — unsaturated vs saturated, and trans-fat free.
Polyphenols, flavonoids and other beneficial plant compounds for this food group.
Low sugar with a high fiber-to-carb ratio scores best — gentler on blood sugar.
- Calcium56% DV
- Phosphorus41% DV
- Vitamin B1235% DV
- Zinc28% DV
- Selenium25% DV
Overview
Cheddar cheese originated in Somerset, England, and has become one of the world's most widely consumed hard cheeses. Its nutritional profile makes it particularly relevant for longevity-focused diets due to its exceptional calcium and phosphorus content—critical minerals for maintaining bone mineral density and preventing age-related osteoporosis. The cheese contains bioavailable forms of vitamin B12 (essential for neurological health and homocysteine metabolism) and zinc (important for immune function and wound healing). Cheddar's high protein content (24.9g per 100g) supports muscle maintenance, crucial for preventing sarcopenia in aging populations. The selenium content contributes to antioxidant defense through glutathione peroxidase activity. However, the saturated fat content (approximately 21g per 100g) requires mindful portioning, especially for cardiovascular health. Aged cheddar undergoes fermentation that may enhance digestibility and produce beneficial compounds. Portion control is key—a 30-40g serving provides substantial nutritional benefits while maintaining a reasonable caloric and fat intake. The food is best incorporated into a balanced diet rather than consumed as a primary protein source.
Health Benefits (4)
- Bone health and osteoporosis preventionstrongHigh bioavailable calcium (721mg per 100g) and phosphorus work synergistically to maintain bone mineral density; vitamin K2 (from aging process) may enhance osteocalcin activation for bone mineralization
- Muscle maintenance and protein synthesisstrongComplete amino acid profile with high leucine content stimulates mTOR signaling and muscle protein synthesis, critical for preventing age-related sarcopenia
- Neurological health and cognitive functionmoderateVitamin B12 supports myelin formation and homocysteine metabolism; elevated homocysteine is linked to cognitive decline, and B12 helps maintain normal levels
- Immune function supportmoderateZinc (3.1mg per 100g) is essential for T-cell development and immune response; selenium enables selenoprotein synthesis for antioxidant defense
Food Pairings
- ·Pair with cruciferous vegetables (broccoli, kale) because vitamin K from these foods works synergistically with calcium and phosphorus for enhanced bone mineralization
- ·Combine with tomatoes because lycopene may improve calcium absorption and provide complementary antioxidant protection
- ·Serve with apple slices because polyphenols in apples enhance mineral bioavailability and provide prebiotic fiber for gut health
Practical Tips
- ·Limit portion to 30-40g daily (roughly 1.5 ounces) to obtain nutrient benefits while managing saturated fat intake and calories
- ·Choose aged cheddar (12+ months) over young cheddar, as the aging process increases lactase breakdown, improving digestibility for lactose-sensitive individuals
- ·Store in parchment paper (not plastic) in a dedicated section of the refrigerator to prevent mold contamination and preserve flavor compounds
Optimal Timing
Including cheddar in a midday meal with complex carbohydrates and vegetables provides sustained protein and mineral intake; spacing from bedtime prevents potential sleep disruption from high fat content
- · late evening
Can be consumed post-workout as part of a complete meal with carbohydrates to support protein synthesis, though not ideal as a standalone post-workout food
Systems supported
body systems this food feedsPathways supported
biochemical reactions enabled by this foodCompared to other dairy
Per 100 g of the default form. Bars show how much higher or lower cheddar cheese is than the average across 29 peer foods in this category. Green means a favorable direction; amber means the opposite.
What people ask about cheddar cheese
What is cheddar cheese?
Cheddar Cheese is classified as a aged cheese (dairy). Cheddar cheese is a nutrient-dense dairy product providing high-quality protein, bioavailable calcium, and essential micronutrients including vitamin B12 and zinc, making it valuable for bone health and metabolic function.
Is cheddar cheese healthy?
Cheddar Cheese scores 63/100 in Formulate, making it a moderate choice. Its strongest contributions come from Calcium, Phosphorus, Vitamin B12. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Is cheddar cheese high in protein?
Moderately — it contributes meaningful protein. A 30 g serving provides about 7.5 g of protein (~15% of the 50 g daily value).
Is cheddar cheese high in fiber?
Not really. A 30 g serving provides about 0 g of fiber (~0% of the 28 g daily value).
What vitamins and minerals are in cheddar cheese?
In a 30 g serving, cheddar cheese is highest in Calcium (~17% DV), Phosphorus (~12% DV), Vitamin B12 (~10% DV).
Is cheddar cheese keto-friendly?
Yes — it fits comfortably in most keto plans. A 30 g serving has about 0.4 g of net carbs (0.4 g total minus 0 g fiber).
When is the best time to eat cheddar cheese?
Best in the midday. Including cheddar in a midday meal with complex carbohydrates and vegetables provides sustained protein and mineral intake; spacing from bedtime prevents potential sleep disruption from high fat content
How much cheddar cheese should I eat?
A typical serving is around 30 g (~121 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating cheddar cheese alongside several other dairy sources.
Is cheddar cheese an allergen?
Cheddar Cheese falls into the dairy (lactose) group, which is a common allergen. If you have a known allergy or sensitivity in this category, avoid it and consult a clinician before adding it back.
What pairs well with cheddar cheese?
Cheddar Cheese pairs nicely with: Pair with cruciferous vegetables (broccoli, kale) because vitamin K from these foods works synergistically with calcium and phosphorus for enhanced bone mineralization; Combine with tomatoes because lycopene may improve calcium absorption and provide complementary antioxidant protection; Serve with apple slices because polyphenols in apples enhance mineral bioavailability and provide prebiotic fiber for gut health.
Supplements that mirror Cheddar Cheese's nutrient profile
Encyclopedia entries that supply the same signature nutrients cheddar cheese contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Signature nutrients in Cheddar Cheese
These are the nutrients cheddar cheesecontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.