Cheddar cheese is one of the most popular types of cheese. With its distinctive sharp flavor and dense texture, it’s a cheese that can be used in many different recipes. But when counting calories, how much cheddar cheese equals one serving? Here are some key facts to know about the calories and nutrition in cheddar cheese.
How many calories are in 1 ounce of cheddar cheese?
There are approximately 114 calories in a 1 ounce serving of regular sharp cheddar cheese. The exact calorie count can vary slightly depending on factors like the brand and fat content. But in general, a 1 ounce serving of cheddar cheese contains around:
- 114 calories
- 9 grams of fat
- 7 grams of protein
So a single slice or small cube of cheddar cheese (about 1 ounce) contains just over 100 calories. This means cheddar cheese is a relatively high-calorie food.
Calories in different serving sizes of cheddar cheese
The calorie count changes based on the serving size of cheddar cheese:
- 1 ounce: 114 calories
- 2 ounces: 228 calories
- 3 ounces: 342 calories
- 4 ounces: 456 calories
- 5 ounces: 570 calories
As you can see, the calories add up quickly the more cheddar cheese you eat. A single serving is generally considered 1 to 2 ounces of cheese.
Calories in a 2 ounce serving
A 2 ounce serving of cheddar cheese contains about 228 calories and 18 grams of fat. This is considered one serving according to U.S. dietary guidelines. So if you’re sticking to a 2,000 calorie diet, one serving would account for 11% of your daily calorie needs.
Calories in a 4 ounce serving
At restaurants or delis, cheddar cheese might be served in larger 4 ounce portions. A 4 ounce serving provides 456 calories and 36 grams of fat. That’s a significant chunk of your daily calories if you’re aiming for 2,000 calories per day. It would account for 23% of your total calorie needs for the day.
How does cheddar cheese compare to other cheeses?
Cheddar cheese is lower in calories than some cheeses but higher in calories than others. Here’s how it compares per 1 ounce serving:
- Cheddar cheese: 114 calories
- Swiss cheese: 111 calories
- Provolone cheese: 102 calories
- Mozzarella cheese: 85 calories
- Feta cheese: 75 calories
As you can see, cheddar cheese is very comparable to Swiss in terms of calories by weight. And it contains significantly more calories per ounce than lower calorie cheeses like mozzarella and feta.
Cheddar vs. Swiss cheese calories
Cheddar and Swiss cheese both contain around 110 calories per ounce. Swiss cheese tends to have slightly less fat than cheddar, but the calorie count is very similar.
Cheddar vs. mozzarella cheese calories
Mozzarella cheese is lower in calories and fat than cheddar cheese. An ounce of mozzarella contains about 85 calories and 6 grams of fat compared to 114 calories and 9 grams of fat in cheddar.
Ways to reduce calories in cheddar cheese
If you want to enjoy cheddar cheese but also watch your calorie intake, here are some tips:
- Limit portion sizes to 1 ounce
- Choose reduced-fat or low-moisture cheddar
- Use strong-flavored cheddar so you can use less
- Substitute half the cheddar called for in recipes with mozzarella or Parmesan
- Shred cheddar finely so it goes farther
Limiting your portion size is key when eating high-calorie foods like cheese. Measure 1 ounce portions using a food scale or portion out the cheese before adding it to recipes. This makes it easier to keep calories in check.
Reduced-fat cheddar cheese
Reduced-fat cheddar is made with less milkfat, so it’s lower in calories and fat than regular cheddar. A 1 ounce serving contains around 90 calories compared to 114 calories in regular cheddar – a calorie savings of about 20%.
Stronger cheddar cheese
Opt for a stronger, sharper cheddar that packs more flavor. Then you can use less cheese and save on calories. Just a sprinkle of intensely flavored aged cheddar can provide lots of cheesy taste without all the added calories.
Nutrition facts for cheddar cheese
Here are the full nutrition facts for a 1 ounce serving of regular, full-fat sharp cheddar cheese:
| Nutrition Facts | 1 ounce cheddar cheese |
|---|---|
| Calories | 114 |
| Fat | 9g |
| Saturated fat | 6g |
| Trans fat | 0g |
| Cholesterol | 30mg |
| Sodium | 176mg |
| Carbohydrates | 0g |
| Fiber | 0g |
| Sugar | 0g |
| Protein | 7g |
As you can see, cheddar cheese is a high-fat food. Almost all the calories come from fat, with a small amount of protein as well. There are no carbs or sugar in cheddar cheese.
High in saturated fat
Around half the fat in cheddar cheese is saturated. Eating too much saturated fat has been linked to increased cholesterol levels and heart disease risk.
Contains cholesterol
Cheddar cheese also contains cholesterol, with a 1 ounce serving providing 30mg. The recommended limit for cholesterol is 300mg per day.
Relatively high in sodium
Cheese contains some naturally-occurring sodium. An ounce of cheddar provides 176mg sodium, which is 8% of the daily limit of 2,300mg per day.
Health impacts of eating cheddar cheese
Here’s a look at some of the health implications of regularly eating cheddar cheese:
Weight gain
Cheddar cheese is high in calories and fat. Consuming large amounts can promote weight gain over time, especially if eating above your calorie needs.
Increased cholesterol
The saturated fat and cholesterol in cheese raises LDL (“bad”) cholesterol levels in some people. High cholesterol is a risk factor for heart disease.
Blood pressure
Cheese contains sodium which can negatively impact blood pressure in salt-sensitive individuals. But for most people, eating cheese in moderation is unlikely to affect blood pressure.
Cancer
Some studies link eating processed meat and高protein foods like cheese to increased cancer risk. But the evidence is mixed and more research is needed.
Gut health
Aged cheeses like cheddar contain little lactose so they are often easier to digest, especially for those with lactose intolerance. But some still find cheese hard to digest.
Conclusion
Cheddar cheese is a high-calorie food, with about 114 calories in a 1 ounce serving. The calories come almost entirely from fat. While cheddar can be enjoyed in moderation as part of a healthy diet, it’s best to watch your portions to avoid excess calories and saturated fat.
When buying and cooking with cheddar cheese, opt for reduced-fat varieties and use strong-flavored cheddar so you can use less. Measuring 1 ounce portions with a food scale can also help control portion sizes and calories.
At the end of the day, cheddar cheese is high in fat and sodium so it’s smart to consume it in moderation as part of an overall balanced diet.
