Cheddar cheese
Calorie-dense, with more fat than protein. Measure it instead of eyeballing.
1 Amount
How it fits your macros
Get your daily targets with the macro calculator to see what share of your day this portion covers.
Cheddar cheese for gym-goers
Per 100 g, cheddar cheese provides 403 kcal, 24.9 g protein, 1.3 g carbohydrate (0 g fiber, 0.5 g sugars) and 33.1 g fat (21.1 g saturated). With 6.2 g of protein per 100 kcal, it adds a useful amount of protein on top of its other nutrients.
A typical serving (1 slice / 1 oz, about 28 g) comes to roughly 113 kcal and 7 g protein.
These are typical averages. Brand, variety, ripeness and cooking method all shift the numbers, so weigh food in the same state (raw or cooked) as the entry you log.
About Cheddar cheese
With about 403 kcal, 24.9 g of protein and 33.1 g of fat per 100 g, cheddar is more of a fat source than a protein source. Its saturated fat, around 21 g per 100 g, is higher than in part-skim mozzarella or feta. This firm aged cheese is rich in calcium and zinc, and longer aging gives it a sharper flavor.
In a gym diet
Cheddar fits best in bulking and lower-carb diets, where its calorie density helps you hit energy targets. A 28 g slice adds about 113 kcal and 7 g of protein, so on a cut, use small amounts for flavor. Many lifters buy mature or extra-sharp cheddar because less of it delivers the same taste. Paired with fruit or crackers, it makes a convenient snack that keeps reasonably well.
Preparation and cooking
Grate it finely so the flavor goes further on eggs, potatoes or chili. Melting doesn't change calories, though the fat can separate under high heat. Weigh it before cooking to keep your log accurate.
Buying and storage
Mature or extra-sharp cheddar has the same macros with more flavor, which makes small portions easier. Reduced-fat cheddars save calories but may not melt as well. Wrap opened blocks tightly and they'll keep for several weeks in the fridge; on hard cheese, cut generously around any surface mold.
Things to watch
Cheddar is very calorie dense and high in saturated fat and sodium, so measure portions rather than guessing. It's a milk allergen, though aged cheddar is naturally very low in lactose. If you've been told to limit saturated fat or salt, follow your clinician's advice.
Meal ideas
- Bulking toastie: wholemeal bread, sharp cheddar, ham and sliced tomato.
- Loaded sweet potato: baked potato with black beans, salsa and grated cheddar.
- Snack plate: a slice of cheddar with an apple and a handful of almonds.
Nutrient highlights
Excellent source (20% DV or more per 100 g): Calcium (55%), Vitamin B12 (33%), and Zinc (28%).
How it ranks among 18 Eggs & Dairy
| Protein per 100 kcal | 6.2 g | #15 of 18 |
| Protein per 100 g | 24.9 g | #2 of 18 |
| Fiber per 100 g | 0 g | #1 of 18 |
| Lowest calories per 100 g | 403 kcal | #18 of 18 |
Ranked within this category of the gym.diet food database (1 = best for that measure).
Similar foods
Milk, reduced-fat 2% (vitamin D fortified)
50 kcal · P 3.3 · C 4.8 · F 2
→Feta cheese
264 kcal · P 14.2 · C 4.1 · F 21.3
→Milk, whole 3.25% (vitamin D fortified)
61 kcal · P 3.2 · C 4.8 · F 3.3
→Egg yolk (raw)
322 kcal · P 15.9 · C 3.6 · F 26.5
→Egg, whole (hard-boiled)
155 kcal · P 12.6 · C 1.1 · F 10.6
→Ricotta, part-skim
138 kcal · P 11.4 · C 5.1 · F 7.9
Compare Cheddar cheese with Milk, reduced-fat 2% (vitamin D fortified) →
Source
Approximate per-100 g values compiled from USDA FoodData Central (SR Legacy / Foundation Foods), rounded. Daily Values are the U.S. FDA reference amounts for adults (2,000 kcal diet).
Frequently asked questions
How many calories are in cheddar cheese?
Cheddar cheese has about 403 kcal per 100 g, or roughly 113 kcal per 1 slice / 1 oz (28 g).
How much protein is in cheddar cheese?
About 24.9 g of protein per 100 g and 7 g per 1 slice / 1 oz. That works out to 6.2 g per 100 kcal, so it's a moderate protein source.
Is cheddar cheese good for cutting or bulking?
It's calorie-dense, which makes a bulking surplus easier to reach. When cutting, keep an eye on portions.
Is cheddar cheese good for muscle building?
It provides complete protein but carries more fat than protein, so think of it as a flavorful fat source. The calories can help on a bulk, but leaner dairy gets you to your protein target more efficiently.
Is cheddar cheese lactose free?
Aged cheddar has very little lactose, because most of it leaves with the whey or breaks down during aging. Many people with lactose intolerance handle it fine. It still contains milk protein, so it's not suitable for milk allergy.
Nutrition Facts
* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Values approximate.