How Many Calories Are in Cheddar Cheese

Cheddar cheese is one of the most widely consumed cheeses in the UK, known for its sharp flavour, versatility, and creamy texture. It’s a common ingredient in sandwiches, toasties, pasta dishes, and snack platters. But despite its rich taste and nutritional value, cheddar is also high in calories. So how many calories does cheddar cheese contain, and how should it be used in a balanced diet?

Calorie Content by Portion Size

On average, cheddar cheese contains around 400 calories per 100 grams. A standard 30-gram serving—about the size of a small matchbox or two slices for a sandwich—contains approximately 120 calories. This calorie content can vary slightly depending on whether the cheese is full-fat, mature, or reduced-fat.

Extra mature cheddar typically has a slightly higher fat content and therefore a few more calories, while lighter versions can drop to around 280 to 320 calories per 100 grams. Processed cheddar-style slices may also contain additional ingredients like starches and emulsifiers, which can alter the calorie count slightly.

Nutritional Breakdown of Cheddar Cheese

Cheddar cheese is calorie-dense primarily because of its high fat content. Per 100 grams, it contains roughly 33 grams of fat, of which around 20 grams are saturated fat. It also contains 25 grams of protein, which makes it a valuable source of muscle-supporting nutrients. Carbohydrates are minimal, usually under 1 gram, and it contains no sugars unless additives are present.

Cheddar is rich in calcium, providing about 700 milligrams per 100 grams, which supports strong bones and teeth. It also contains vitamin A, vitamin B12, zinc, and phosphorus, all essential for various bodily functions, from immune support to cell repair.

Benefits of Eating Cheddar Cheese

Despite its high calorie content, cheddar cheese does offer genuine health benefits when eaten in moderation. It’s an excellent source of high-quality protein, which helps with muscle maintenance, especially in physically active individuals or older adults. Its calcium content supports bone health, and the presence of vitamin K2 in aged cheese contributes to proper calcium absorption.

Cheddar also provides satiety. Its fat and protein content help you feel full longer, making it a satisfying addition to meals or snacks when balanced with fruits, vegetables, or whole grains.

Downsides and Health Considerations

The main concern with cheddar cheese is its saturated fat and salt content. Regular consumption of large portions can contribute to elevated cholesterol levels and increased risk of heart disease, especially in those already managing cardiovascular health. A 30-gram portion may contain around 6 grams of saturated fat and 0.5 grams of salt, which adds up quickly if cheese is eaten multiple times per day.

Because cheddar is high in calories, it can also lead to unintended weight gain if portion sizes are not monitored. It is easy to underestimate how much cheese is being used, particularly when grating it over pasta or melting it into sauces.

Glycaemic Index and Dietary Impact

Cheddar cheese has a glycaemic index of essentially zero. It contains virtually no carbohydrates and does not raise blood sugar levels, making it suitable for those managing diabetes or following a low-carb diet. Its high protein and fat content can even help moderate the glycaemic impact of meals when paired with higher-GI foods like bread or potatoes.

However, because of its calorie density, cheddar should still be portioned mindfully. Including it as part of a meal that balances fibre, lean protein, and healthy fats helps avoid overconsumption while maintaining flavour and nutritional quality.

Healthier Alternatives to Full-Fat Cheddar

If you want to reduce your calorie or fat intake without giving up cheese altogether, there are lighter alternatives available. Reduced-fat cheddar typically contains 30 to 40 percent less fat and calories. Other options include cottage cheese, feta, or mozzarella, which are lower in fat and calories per gram.

For those who are lactose intolerant or vegan, plant-based cheddar-style cheeses are also on the market, although nutritional quality varies. Many are lower in protein and may contain additives, so it’s worth checking the label if you're aiming for a nutritious alternative.

Summary

Cheddar cheese contains around 400 calories per 100 grams, or approximately 120 calories in a typical 30-gram serving. It is rich in protein, calcium, and essential vitamins but also high in saturated fat and salt. While it has a zero glycaemic index and can be part of a healthy diet, portion control is key to preventing excess calorie intake. Choosing reduced-fat varieties or using smaller amounts as part of a balanced meal allows you to enjoy the flavour and nutrition of cheddar without the drawbacks.