The results are in and it wasn’t even close! Cheddar is by far the world’s most popular cheese. This pressed uncooked cheese finds its roots in Cheddar Gorge in Somerset, England. And it is now made all around the world. But is Cheddar actually healthy? Read on to learn about the nutrition facts for Cheddar.
SEE ALSO: Nutrition facts for popular world cheeses in The Cheese Scientist’s index →
What is Cheddar Cheese?
Cheddar cheese is a firm, cow’s milk cheese that undergoes a unique ageing process, resulting in its distinctive flavour and texture. It originated in the English village of Cheddar and has since gained worldwide recognition.
This cheese is made by coagulating milk proteins, removing the whey, and allowing the remaining curds to age and develop their distinct characteristics.
You can learn more about Cheddar, its origins, production, tasting guide and serving suggestions by clicking here.
Nutrition fact sheet
Nutritional review for Cheddar
Eating healthy plays a pivotal role in maintaining overall well-being and preventing chronic diseases. A balanced and nutritious diet provides our bodies with essential vitamins, minerals, and macronutrients, fuelling optimal physical and cognitive function.
With this in mind, let’s have a look at some of the key nutrition facts for Cheddar.
Lactose Intolerance
For individuals with lactose intolerance, the good news is that Cheddar cheese contains minimal lactose. During the cheesemaking process, most of the lactose in milk is converted into lactic acid, reducing its lactose content significantly.
As a result, Cheddar can be a suitable option for those with lactose intolerance, allowing them to enjoy its flavours without discomfort.
Fat Content
Moving on to the fat content of Cheddar cheese, it is worth noting that Cheddar cheese is moderately high in fat, with an average fat content ranging from 30% to 40%.
While Cheddar does contain fat, it also provides valuable nutrients such as protein, calcium and vitamin B12. Incorporating moderate portions of Cheddar as part of a balanced diet, alongside other nutrient-rich foods, can be enjoyed without concerns of excessive weight gain.
You can learn more about the different types of fat in cheese and which cheeses have the lowest fat content here.
Cholesterol Content
Cheddar contains cholesterol, as it is a dairy product derived from animal milk. However, the impact of dietary cholesterol on blood cholesterol levels varies among individuals.
It is recommended to consume Cheddar cheese in moderation and combine it with a well-rounded diet that includes a variety of nutrient-dense foods.
Protein Content
Shifting our focus to the protein content, we find that Cheddar is a valuable source of protein, providing approximately 23 grams of protein per 100 grams. Protein is essential for various bodily functions, such as tissue repair and muscle development.
Incorporating Cheddar into a balanced diet can contribute to meeting your daily protein needs.
Want to find out which cheeses have the highest protein content? Click here for our blog post covering cheeses with the highest protein content.
*Safety in Pregnancy
Now, let’s address the safety of consuming Cheddar during pregnancy. Cheddar cheese, when made with pasteurised milk, is generally safe for pregnant women to consume. Moreover, health authorities in Australia and New Zealand consider raw milk Cheddar to have a similar safety profile to pasteurised versions.
However, it is crucial to ensure the cheese is properly stored and handled to prevent the risk of contamination with harmful bacteria such as Listeria monocytogenes. Pregnant women should consult their healthcare provider for specific dietary recommendations during pregnancy.
You can read more about which cheeses you can eat when you’re pregnant by clicking here.
Salt Content
Moving on to the salt content, it is important to note that Cheddar typically contains salt as a natural part of the cheese-making process. However, the exact amount of salt can vary depending on the specific brand or manufacturing process.
High sodium intake has been associated with certain health concerns, so it is advisable to consume Cheddar in moderation and be mindful of overall salt intake.
You can read more about why salt is important in cheesemaking in our comprehensive post here.
Calcium Content
Finally, let’s explore the calcium content, a key mineral found in Cheddar cheese. Cheddar is an excellent source of calcium, which plays a crucial role in maintaining healthy bones and teeth.
A 100-gram serving of Cheddar cheese provides approximately 700 milligrams of calcium, contributing significantly to the recommended daily intake for both adults and children.
Conclusion
In summary, Cheddar offers a delectable taste while providing various nutrients. It is low in lactose, making it a suitable option for lactose-intolerant individuals.
However, due to its moderate fat and cholesterol content, it should be consumed in moderation as part of a balanced diet. Furthermore, Cheddar is rich in protein and calcium, making it a valuable addition to meet your nutritional needs.
Pregnant women should exercise caution regarding proper storage and handling. Lastly, it is important to be mindful of the salt content and consider overall sodium intake for optimal health.
By understanding the nutritional facts of Cheddar , you can make informed choices and savour this delicious cheese while maintaining a healthy lifestyle.
References
Overall nutritional content
The nutritional content of cheese in our table comes from the USDA Food Data Central Repository, the Australian Food Composition Database and cheese manufacturers. We realise that there can be variations between different brands and producers. Hence, the numbers we have used are averages.
Fat content
Our fat RDI data comes from Cleveland Clinic’s Healthy Fat Intake resource.
Type of fat in cheese as per Harvard T.H. Chan’s The Nutrition Source.
Protein content
Our protein RDI data comes from Harvard Medical School’s Harvard Health Publishing.
Cholesterol content
Is There a Correlation between Dietary and Blood Cholesterol? Evidence from Epidemiological Data and Clinical Interventions? – Maria Luz Fernandez and Ana Gabriela Murillo
Saturated fat, carbohydrate, and cardiovascular disease – Patty W Siri-Tarino, Qi Sun, Frank B Hu and Ronald M Krauss
Effect of cheese consumption on blood lipids: a systematic review and meta-analysis of randomized controlled trials – Janette de Goede, Johanna M Geleijnse, Eric L Ding, Sabita S Soedamah-Muthu
Safety in pregnancy
All the advice relating to what cheeses you can eat during pregnancy in this article is based on the recommendations by health authorities in Australia, the UK and the USA. If you are unsure about what you can or cannot eat, please consult your doctor.
Australia – FSANZ, United Kingdom – NHS and United Sates of America – FDA
Lactose content
Lactose residual content in PDO cheeses
Detection of lactose in products with low lactose content
The analysis of lactose in milk and cheese products by HPLC
Food Standards ANZ Food Composition Database
Lactose & Galactose content of cheese
Cheese lover. Scientist. Created a website and a Youtube channel about cheese science because he could not find answers to his questions online.
