#16 of 26 in Dairy · scored 51/100
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 51.
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