Looking for a healthier way to enjoy your favourite cheese? Low-fat Cheddar offers all the rich flavour you love, with less guilt. Packed with protein, essential nutrients, and fewer fats, it’s the perfect balance of indulgence and nutrition. Let’s dive into what makes this lighter Cheddar healthier than some other cheeses.
SEE ALSO: Nutrition facts for popular world cheeses in Cheese Scientist’s index →
What is low-fat Cheddar?
To begin with, low-fat Cheddar is a lighter version of traditional Cheddar, specifically crafted to retain its classic flavour while reducing fat content. Made from pasteurised cow’s milk, it maintains the firm, pressed structure that Cheddar is famous for.
Because of its reduced fat content, it appeals to health-conscious cheese lovers seeking a balance between indulgence and nutrition. Whether it’s used for cooking, snacking or pairing with other foods, low-fat Cheddar is a versatile addition to any meal plan.
How is low-fat Cheddar made?
The production of low-fat Cheddar closely resembles that of traditional Cheddar, but with a few critical adjustments to lower its fat content. First, the milk used is either skimmed to remove cream or sourced with naturally low fat.
By retaining the traditional “cheddaring” process—where curds are stacked, pressed and aged—cheesemakers ensure that the final product retains the firm texture and savoury taste that Cheddar lovers adore, even with the reduced fat.
Nutrition fact sheet for low-fat Cheddar
Proximates (fat, ash, organic acids) and minerals were derived from a composite of 8 samples of reduced fat Cheddar cheese (2x Bega, 3x Mainland, 2x Coon, 1x Coles Farmland) purchased in Melbourne, Australia in 2005.
Nutritional review for low-fat 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 low-fat Cheddar.
Macronutrients
- Calories and fat: With 324 kcal per 100 g, it provides a moderate calorie count. The fat content is reduced to 23.4 g, though it still contains 20 g of saturated fat, which should be consumed mindfully.
- Protein: A standout feature is its 27.9 g of protein per 100 g, offering a high-quality source of protein to support muscle repair and satiety.
- Carbohydrates: Containing no carbohydrates or sugars, it is ideal for low-carb diets and ketogenic diets.
- Cholesterol and sodium: It contains 85 mg of cholesterol (28.7% of the daily value) and 550 mg of sodium (23.9% of the daily value). These values are moderate for a cheese but may require mindful portion control for those watching their heart health.
Micronutrients
- Calcium and phosphorus: It provides 900 mg of calcium and 570 mg of phosphorus, supporting strong bones and teeth.
- Riboflavin and retinol: It provides 400 mcg of riboflavin (36.4%), which aids energy production, and 150 mcg of retinol (18.8%), important for skin and eye health.
- Folate and iodine: These are present at 52 mcg (13%) and 18 mcg (12%), respectively, supporting DNA synthesis and thyroid function.
What is the CHSR of low-fat Cheddar?
Step 1: Baseline points (per 100 g)
| NUTRIENT | FORMULA | POINTS |
| Energy (kJ) | 1 point per 250 kJ above 500 kJ | +4 |
| Saturated fat | 1 point per 2g above 3g | +9 |
| Sodium (mg) | 1 point per 100mg above 300mg | +3 |
| Total sugar (g) | 1 point per 1g above 2g | +0 |
Baseline points = 4 + 9 + 3 + 0 = 16
Step 2: Modifying points
| NUTRIENT | FORMULA | POINTS |
| Protein (g) | -1 point per 2g above 6g | -11 |
| Calcium (% RDI) | -1 point per 10% above 20% | -5 |
| FVNL | -1 point per 10% FVNL above 40% | -0 |
Modifying points = -11 – 5 – 0 = – 16
Step 3: Net score
Net score = Baseline points – Modifying points = 16 – 16 = 0
The Cheese Health Star Rating (CHSR) system provides a quick visual indicator of the overall nutritional value of cheese. Low-fat Cheddar earns a net score of 0 and a top rating of 5 stars, reflecting its excellent balance of nutrients and its suitability for a variety of diets.
You can read more about how the CHSR is calculated by clicking here.
Why low-fat Cheddar has a CHSR rating of 5
Here’s why low-fat Cheddar achieves this high rating:
1. Reduced fat content
Compared to traditional Cheddar, the fat content is significantly reduced at 23.4 g per 100 g. While saturated fat is still present at 20 g per 100 g, the reduction in total fat aligns with healthier dietary guidelines.
2. High protein content
With an impressive 27.9 g of protein per 100 g, low-fat Cheddar stands out as a nutrient-dense choice. Protein is vital for maintaining muscle mass, repairing tissues, and supporting overall health.
3. Rich in vitamins and minerals
Low-fat Cheddar is a powerhouse of essential micronutrients. It provides 69.3% of the daily value for calcium and 81.4% of the daily value for phosphorus, both crucial for bone health. Additionally, its significant contributions of riboflavin (36.4%) and retinol (18.8%) further enhance its nutritional profile.
4. Moderate calorie and sodium levels
At 324 kcal per 100 g, low-fat Cheddar offers a controlled calorie count while remaining satisfying. Its sodium content of 550 mg is moderate compared to many cheeses, making it more suitable for those watching their salt intake.
Other special considerations
Pregnancy and breastfeeding
Low-fat Cheddar is safe for pregnant and breastfeeding individuals even when made with unpasteurised milk. This is due to its long maturation period and low moisture content. It also provides key nutrients like calcium and folate, supporting maternal and infant health.
You can read more about which cheeses you can eat when you’re pregnant by clicking here.
Lactose intolerance
As it contains no lactose, low-fat Cheddar is suitable for those with lactose intolerance. It’s an accessible way to enjoy dairy without digestive discomfort.
Low-fat and low-sodium diets
Though lower in fat, it still contains some saturated fat. Pairing it with fresh, low-sodium foods helps balance meals.
Word of caution
While low-fat Cheddar is a healthier alternative, its lower fat content may impact how full you feel after eating. Fat plays a key role in satiety, helping you feel satisfied longer. With less fat, you might be tempted to eat larger portions, which could increase your calorie and sodium intake.
To avoid overindulging, pair low-fat Cheddar with fibre-rich foods like vegetables or whole-grain crackers for a more balanced and filling snack.
Conclusion
Low-fat Cheddar’s 5-star CHSR highlights its impressive balance of taste and nutrition. With reduced fat, high protein and essential vitamins, it stands out as a healthier cheese option.
Its suitability for various diets, including lactose-free and low-fat plans, makes it a versatile choice. While moderate sodium and saturated fat levels require portion control, its overall health benefits make it a star performer. If you’re looking for a nutritious cheese that doesn’t compromise on flavour, low-fat Cheddar is a winner!
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.
