Cheddar Cheese Nutrition Calculator — Calories & Nutrition per Serving

Cheddar cheese (FDC 173414) contains 721mg calcium per 100g (56% DV) — the highest among commonly consumed cheeses. A single 1-oz slice (28g) provides 202mg calcium (16% DV). One cup of whole milk has 300mg calcium; a single cheddar slice delivers 67% of that in a fraction of the volume ^[1].

The concentration happens during aging: as moisture evaporates over weeks to months, the calcium-phosphorus casein matrix becomes increasingly dense. Sharp cheddar (aged 6-12+ months) reaches approximately 740mg calcium per 100g — even higher than mild — because additional moisture loss further concentrates the minerals ^[1].

For daily calcium tracking, cheddar is remarkably efficient: two 1-oz slices (57g) = 411mg calcium (32% DV) in a compact, shelf-stable format. This equals the calcium in 1.4 cups of milk (~340ml) while weighing just 2 ounces ^[2].

Cheddar delivers 403 kcal per 100g — making it one of the most calorie-dense common foods by weight. A 1-oz slice (28g) has 113 kcal, and a 1-cup shredded measure (113g) hits 455 kcal. The energy comes predominantly from fat: 33.14g total fat (74% of calories), of which 18.87g is saturated ^[1].

The protein content is substantial: 22.87g per 100g — comparable to chicken thigh (21g). But the calorie cost is much higher: 403 kcal for 22.87g protein (17.6 kcal per gram of protein) vs chicken breast at 165 kcal for 31g protein (5.3 kcal per gram). Cheddar is protein-rich but calorie-expensive ^[1].

Carbs are nearly absent: 1.28g per 100g — almost all lactose converted to lactic acid during aging. This makes cheddar effectively zero-carb, which is why it's a staple in very-low-carb eating patterns. The remaining sugars (0.48g) are trace lactose ^[2].

Reduced-fat cheddar has 282 kcal per 100g — a 30% calorie reduction from regular (403 kcal). Protein jumps from 22.87g to 27.4g (a 20% increase) because removing fat concentrates the casein. Calcium drops only slightly: 680mg vs 721mg per 100g — a 6% decrease ^[1].

Per 1-oz slice: 79 kcal and 7.7g protein (reduced-fat) vs 113 kcal and 6.4g protein (regular). Over a week of daily 2-slice sandwiches, reduced-fat saves 476 kcal while adding **18.2g extra protein ^[1].

The trade-off is textural: reduced-fat cheddar tends to be firmer and less creamy when melted. For sandwiches and snacking, the difference is acceptable. For mac and cheese or fondue, regular cheddar's melt characteristics are significantly better because the fat creates the characteristic creamy texture that the reduced-fat version cannot replicate ^[2].

Cheddar aging stages: mild (2-3 months), medium (3-6 months), sharp (6-12 months), extra sharp (12+ months). As aging progresses, moisture decreases and nutrients concentrate. Sharp cheddar has approximately 410 kcal, 24g protein, and 740mg calcium per 100g — slightly higher than mild across the board ^[1].

The flavor intensification means you may use less sharp cheddar to achieve the same flavor impact. A recipe needing 2 cups of mild cheddar might only need 1.5 cups of extra sharp — saving approximately 114 kcal and 9.3g fat per recipe from the reduced quantity alone ^[2].

Lactose virtually disappears during extended aging: sharp cheddar has approximately 0.5g carbs per 100g vs mild's 1.28g. Extra-sharp aged cheddar is essentially lactose-free, as the bacteria consume all available lactose during the extended aging period. This makes aged cheddar more tolerable for those tracking lactose intake ^[3].

Cheeseburger: 1 slice (28g) of cheddar adds 113 kcal, 6.4g protein, 9.3g fat, and 202mg calcium. Two slices: 226 kcal. The cheddar alone represents 15-20% of a typical cheeseburger's total calories ^[1].

Mac and cheese (classic recipe using 2 cups shredded / 226g): cheddar contributes 911 kcal, 51.7g protein, and 1,629mg calcium to the entire dish. Divided into 6 servings: 152 kcal, 8.6g protein, and 272mg calcium per bowl from cheese — plus the pasta, butter, and milk in the sauce ^[1].

Snacking: a 1-oz cube (28g) provides 113 kcal and 202mg calcium — equivalent to a small apple in calories but with 16% DV calcium, 6.4g protein, and zero carbs. Five 1-inch cubes (85g) total 343 kcal — approaching a full meal's calorie count from what feels like a light snack ^[1].