Cheese is a tasty and versatile ingredient used in many dishes around the world. While cheese can be part of a healthy diet, it’s also high in calories and fat, so it’s important to pay attention to portion sizes when adding it to your meals or snacks.
When looking at the nutritional content of cheese, the calories can vary significantly depending on the type and amount you eat. So if you want to keep calories in check, it helps to know exactly how many calories are in each ounce of different cheeses.
Calories in 1 Ounce of White Cheddar Cheese
White cheddar is a popular semi-hard cheese that has a mild, creamy, and slightly tangy flavor. It’s often used in sandwiches, burgers, appetizers, mac and cheese, and more.
According to the USDA, one 1-ounce (28 gram) serving of white cheddar cheese contains:
- 113 calories
- 9 grams of fat
- 7 grams of protein
So in a typical one-ounce slice or serving, you can expect about 113 calories coming from white cheddar cheese. Of course, this is just an average, and the exact calories can vary between specific brands.
Calories in Different Types of Cheddar Cheese
Keep in mind that white cheddar is just one variety of cheddar cheese. Other common types of cheddar include:
- Mild cheddar
- Medium cheddar
- Sharp cheddar
- Extra sharp cheddar
- New York cheddar
- Old white cheddar
- Vermont cheddar
The calorie and fat content changes slightly between these different cheddar varieties. Here’s a look at the calories in 1-ounce of some common types of cheddar cheese:
| Type of Cheddar Cheese | Calories | Fat (g) |
|---|---|---|
| Mild Cheddar | 114 | 9 |
| Medium Cheddar | 115 | 9 |
| Sharp Cheddar | 115 | 9 |
| Extra Sharp Cheddar | 114 | 9 |
| New York Cheddar | 110 | 8 |
| Old White Cheddar | 110 | 8 |
| Vermont Cheddar | 115 | 9 |
As you can see, most cheddar varieties range from 110-115 calories per ounce. So white cheddar is about average in terms of calories per ounce compared to other cheddars.
Comparing Calories in Cheddar vs. Other Cheeses
Now that you know how many calories are in an ounce of cheddar cheese, how does it compare to other popular cheese varieties?
Here’s a look at the calories per ounce in different types of cheese:
| Type of Cheese | Calories | Fat (g) |
|---|---|---|
| Cheddar | 110-115 | 8-9 |
| Mozzarella | 85 | 6 |
| Swiss | 111 | 9 |
| Monterey Jack | 104 | 8 |
| Muenster | 101 | 8 |
| Colby | 110 | 9 |
| Provolone | 98 | 7 |
| Blue Cheese | 100 | 8 |
| Feta | 75 | 6 |
As you can see, cheddar cheese is moderately high in calories compared to other popular cheese choices. Cheddar provides around 110-115 calories per ounce, while cheeses like mozzarella, muenster and provolone are a little lower in calories per ounce.
Of course, the calories also depend on factors like the cheese’s fat content, whether it’s made from whole milk or low-fat milk, the aging time, and the manufacturer. But in general, cheddar is one of the higher-calorie cheese options.
Ways to Reduce Calories When Adding Cheddar Cheese to Your Diet
Even though cheddar cheese is fairly high in calories, you can still work it into your diet in moderation. Here are some tips to reduce calories when eating cheddar cheese:
- Stick to the recommended 1-ounce portion. Measure it out rather than estimating.
- Choose reduced-fat or low-fat cheddar varieties to cut some calories.
- Use stronger-flavored cheddar cheeses so you can use less while still getting lots of cheesy flavor.
- Top dishes with cheddar cheese rather than mixing it throughout, like in casseroles or pasta.
- Choose cheddar cheeses aged for longer, as they tend to be more flavorful in smaller amounts.
- Fill up on low-calorie foods like veggies to help offset higher-calorie ingredients like cheese.
- Compare brands and select ones with less fat per serving to cut calories.
With some planning and portion control, you can still enjoy cheddar cheese as part of an overall healthy diet.
Nutritional Benefits of Cheddar Cheese
Despite being high in calories and fat compared to some other cheeses, cheddar still provides important nutrients.
Some of the key vitamins and minerals in cheddar cheese include:
- Calcium: Cheddar cheese is an excellent source of calcium. One ounce provides 20% of the daily value. Calcium is essential for bone health.
- Protein: With around 7 grams of protein per ounce, cheddar cheese provides this important nutrient for maintaining and repairing muscle.
- Phosphorus: Phosphorus works with calcium to build strong bones and teeth. Cheddar cheese is high in phosphorus.
- Vitamin A: Cheddar cheese contains vitamin A, which supports eye health and immune function.
- Vitamin B12: Getting enough vitamin B12 is important for red blood cell formation and brain function. Cheddar cheese provides this nutrient.
So while you don’t want to overdo it on cheddar cheese given the high calories, enjoying it in moderation can add valuable vitamins and minerals to your diet.
Tips for Adding Cheddar Cheese to Your Diet
Here are some healthy and tasty ways to enjoy cheddar cheese in your diet while keeping calories under control:
- Make a veggie omelet with 1 ounce of shredded cheddar cheese.
- Prepare baked potatoes stuffed with broccoli, bacon, and 1/4 cup shredded cheddar.
- Top a salad with 1-2 tablespoons of crumbled cheddar cheese.
- Add a sprinkle of shredded cheddar to tacos along with lean protein and veggies.
- Make a grilled cheese sandwich with 2 thin slices of cheddar between whole grain bread.
- Mix a bit of shredded cheddar into lean ground beef or turkey for burgers.
- Enjoy a serving of mac and cheese made with milk and 1/4 cup shredded reduced-fat cheddar.
- Top chili or soups with a tablespoon of shredded cheddar cheese.
Stick to around 1 ounce of cheddar at a time, which gives you plenty of rich, cheesy flavor while keeping calories in a healthy range. And balance it out by filling up on non-starchy veggies, fruits, whole grains, lean proteins, and healthy fats from foods like nuts and avocado.
The Bottom Line
So how many calories are in an ounce of cheddar cheese? You can expect around 110-115 calories in a 1 ounce serving of white or regular cheddar cheese.
Cheddar is moderately high in calories compared to some other cheeses due to its high fat content. But you can still incorporate it into a healthy diet by paying attention to portion sizes and selecting reduced-fat varieties.
Aim for about 1 ounce of cheddar cheese at a time to keep calories in check. And be sure to balance it out with plenty of low-calorie, nutrient-dense foods for an overall healthy diet.