Contents

Calories Calculator Nutrition Facts Vitamins Macros Micronutrients Health Benefits Diet Guide FAQ Related

Calories in Cheddar Cheese

Q: How many calories in cheddar cheese?

Cheddar cheese has 403 calories per 100g. One slice (28g/1oz): 113 kcal. Two slices: 226 kcal.

Q: Is cheddar cheese keto?

Yes — only 1.28g carbs per 100g. Cheese is one of the most popular keto foods due to high fat, good protein, and near-zero carbs.

Q: Is cheese bad for your heart?

Evidence is more nuanced than previously thought. Multiple large studies show no association between cheese consumption and cardiovascular disease — and some show protective effects. The calcium, vitamin K2, and specific fatty acids in cheese may offset concerns about saturated fat.

Updated July 2026 · Reviewed by CaloriesCalc Team · Source: USDA FoodData Central

403

kcal

per 100g

24.9

Protein

33.1

Fat

1.28

Carbs

0.0

Fiber

113

kcal per slice (28g)

226

kcal per 2 slices (56g)

113

kcal per oz (28g)

Cheddar Cheese nutrition facts and calories per 100g

🦴Highest calcium — 721mg — 72% DV per 100g

💊Vitamin K2 — directs calcium to bones

💪24.9g protein per 100g

😌Near zero lactose — tolerated by most

🐑CLA — anti-cancer and body composition

⚠️High calorie — 113 kcal per slice

Calculate Calories for Any Cheddar Cheese Weight

Weight100g

Nutrition Facts

Per 100g cheddar cheese

* % Daily Value based on a 2,000 kcal diet.

Quick summary: Cheddar cheese contains 403 calories per 100g (113 kcal per slice). It is the most calcium-dense common food at 721mg per 100g (72% DV). Provides 24.9g protein and significant vitamin K2 — the form of vitamin K that directs calcium to bones rather than arteries. The conjugated linoleic acid (CLA) content has anti-cancer and body composition benefits.

Vitamins & Minerals — per 100g

Nutrient	Amount	% Daily Value
Calcium	721mg	72%
Phosphorus	512mg	41%
Vitamin B12	0.83µg	35%
Zinc	3.11mg	28%
Selenium	13.9µg	25%
Vitamin A	265µg	29%
Riboflavin (B2)	0.37mg	28%
Sodium	621mg	27%
Vitamin K2	~10µg	~8%
Magnesium	28mg	7%

Calories in Cheddar Cheese by Weight

Weight	Calories	Protein	Fat	Carbs

Macronutrient Breakdown — per 100g

Protein24.9g · 25% of calories

Fat33.1g · 74% of calories

Carbohydrates1.28g · 1% of calories

High in calories due to concentrated fat (33.1g/100g). Very low carbs (1.28g/100g) — no lactose (removed during cheese-making). Rich in vitamin K2 (menaquinone). Aged cheeses have more flavour and less moisture — similar nutrition to fresh cheddar.

Micronutrient Highlights

🦴

Calcium

721mg

72% DV

Most calcium-dense common food

💊

Vitamin K2

~10µg

Menaquinone

Directs calcium to bones, not arteries

💪

Protein

24.9g

50% DV

Complete amino acid profile

🔬

Selenium

13.9µg

25% DV

Antioxidant and thyroid

⚡

Phosphorus

512mg

41% DV

Bone and energy metabolism

💊

Vitamin B12

0.83µg

35% DV

Neurological function

Cheddar Cheese Benefits

Highest Calcium of Any Common Food

Cheddar provides 721mg of calcium per 100g — 72% of the daily value — more than any other commonly consumed food. Two slices (56g) provide 403mg of calcium — comparable to 3.5 cups of milk in absolute calcium, with near-zero lactose. The calcium in cheese is exceptionally bioavailable, accompanied by phosphorus and casein phosphopeptides that enhance calcium absorption and retention in bone.

Vitamin K2 — The Missing Link in Bone Health

Cheddar and other aged cheeses are good sources of vitamin K2 (menaquinone, primarily MK-4 and MK-7). Vitamin K2 activates osteocalcin — a protein that binds calcium into bone — and also activates matrix Gla-protein (MGP), which prevents calcium from depositing in arterial walls. Low vitamin K2 intake is independently associated with osteoporosis and arterial calcification, even at adequate calcium intake. Vitamin K2 is found almost exclusively in animal foods and fermented foods.

CLA and Metabolic Benefits

Dairy fat from grass-fed cows contains conjugated linoleic acid (CLA) — a naturally occurring fatty acid associated with anti-cancer properties, reduced body fat, and improved insulin sensitivity. Cheese from grass-fed animals has 2-3× more CLA than grain-fed. Research on CLA shows it reduces cancer cell growth, particularly in breast and colorectal cancer cell lines. The amounts in dietary cheese, while not pharmacological, contribute meaningfully to CLA intake with regular consumption.

Protein and Satiety

At 24.9g of protein per 100g, cheese is an excellent protein source — comparable to lean meat. The protein in cheddar is casein — slow-digesting and highly satiating. The fat-protein combination in cheese creates a very strong satiety response per calorie. Research shows cheese-containing meals reduce subsequent calorie intake and improve diet adherence.

Cheddar Cheese vs Other Dairy & Proteins — Calorie Comparison

Is Cheddar Cheese Suitable for Your Diet?

⚠️

Weight loss

In moderation — calorie dense

✅

Keto

Yes — 1.28g carbs, high fat

✅

Paleo

Debated

✅

Gluten-free

Yes

⚠️

Diabetic

Yes — near zero carbs, watch calories

✅

Bone health

Highest calcium food

❌

Vegan

✅

Vegetarian

Yes

Related Calculators

Protein, carbs & fat targets

Calorie Deficit

Lose weight effectively

Frequently Asked Questions

How many calories in cheddar cheese?

Cheddar cheese has 403 calories per 100g. One slice (28g/1oz): 113 kcal. Two slices: 226 kcal.

Is cheddar cheese high in calcium?

Yes — cheddar provides 721mg of calcium per 100g (72% DV) — the highest of any common food. Two slices provide more calcium than a cup of milk.

Is cheese good for weight loss?

In moderate portions, cheese can fit into weight loss diets — high protein and fat create strong satiety. The issue is calorie density (403 kcal/100g). A 28g slice adds 113 kcal and 7g protein as a flavourful, satisfying addition to meals.

Does cheese have lactose?

Very little — most lactose is removed in the cheese-making process when whey is drained. Aged cheddar has <0.1g of lactose per serving. Most lactose-intolerant people can eat cheddar without symptoms.

Is cheddar cheese keto?