scored 62/100
Also known as cheddar, sharp cheddar
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.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 62.
Less a 2.0 anti-nutrient penalty (high saturated fat).
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.
High 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
Complete amino acid profile with high leucine content stimulates mTOR signaling and muscle protein synthesis, critical for preventing age-related sarcopenia
Vitamin B12 supports myelin formation and homocysteine metabolism; elevated homocysteine is linked to cognitive decline, and B12 helps maintain normal levels
Zinc (3.1mg per 100g) is essential for T-cell development and immune response; selenium enables selenoprotein synthesis for antioxidant defense
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
Breaks a fast
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
Per 100 g of the default form. Bars show how much higher or lower cheddar cheese is than the average across 25 peer foods in this category. Green means a favorable direction; amber means the opposite.
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.
Cheddar Cheese scores 62/100 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.
Moderately — it contributes meaningful protein. A 30 g serving provides about 7.5 g of protein (~15% of the 50 g daily value).
Not really. A 30 g serving provides about 0 g of fiber (~0% of the 28 g daily value).
In a 30 g serving, cheddar cheese is highest in Calcium (~17% DV), Phosphorus (~12% DV), Vitamin B12 (~10% DV).
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).
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
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.
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.
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.
High saturated fat.
Encyclopedia entries that supply the same signature nutrients cheddar cheese contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
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.