Calories in cheddar cheese
Mature / sharp. 403 kcal (1,686 kJ) per 100 g. Choose a portion below and every figure on the page updates.
Cheddar packs 403 kcal per 100 g, but a realistic serving is small. A single sandwich slice of about 28 g is roughly 113 kcal, and a 30 g matchbox-sized piece is the standard reference portion in most dietary guidelines.
Where the energy comes from
Share of total energy contributed by each macronutrient, using the standard 4/4/9 kcal per gram factors:
Full nutrition breakdown
Values shown for 28 g.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Energy | 113 kcal | – |
| Energy | 472 kJ | – |
| Protein | 6.4 g | 13% |
| Total fat | 9.3 g | 12% |
| Saturated | 5.28 g | 26% |
| Monounsaturated | 2.59 g | – |
| Polyunsaturated | 0.26 g | – |
| Trans | 0.28 g | – |
| Cholesterol | 29 mg | 10% |
| Total carbohydrate | 0.9 g | <1% |
| Sugars | 0.13 g | – |
| Starch | 0 g | – |
| Fibre | 0 g | 0% |
| Water | 10.3 g | – |
| Vitamins | ||
| Vitamin A | 74.2 µg | 8% |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 0.168 µg | <1% |
| Vitamin E | 0.199 mg | 1% |
| Vitamin K | 0.7 µg | <1% |
| Thiamin (B1) | 0.008 mg | <1% |
| Riboflavin (B2) | 0.12 mg | 9% |
| Niacin (B3) | 0.017 mg | <1% |
| Pantothenic acid (B5) | 0.116 mg | 2% |
| Vitamin B6 | 0.018 mg | 1% |
| Folate | 5 µg | 1% |
| Vitamin B12 | 0.232 µg | 10% |
| Choline | 4.6 mg | <1% |
| Minerals | ||
| Calcium | 198.8 mg | 15% |
| Iron | 0.19 mg | 1% |
| Magnesium | 7.8 mg | 2% |
| Phosphorus | 127.4 mg | 10% |
| Potassium | 21.3 mg | <1% |
| Sodium | 173.9 mg | 8% |
| Zinc | 0.9 mg | 8% |
| Copper | 0.009 mg | <1% |
| Manganese | 0.008 mg | <1% |
| Selenium | 3.9 µg | 7% |
Daily Values are the FDA reference intakes for adults and children aged 4 and over, based on a 2,000 kcal diet. They are a labelling standard, not a personal target.
Common portions
| Portion | Grams | kcal | kJ | Protein g | Carbs g | Fat g |
|---|---|---|---|---|---|---|
| 1 slice | 28 | 113 | 472 | 6.4 | 0.9 | 9.3 |
| 1 oz | 28.4 | 114 | 478 | 6.5 | 0.9 | 9.4 |
| 1 cup, shredded | 113 | 455 | 1,905 | 25.8 | 3.5 | 37.4 |
| 30 g reference portion | 30 | 121 | 506 | 6.9 | 0.9 | 9.9 |
Things worth knowing
- Grated cheese measured by volume is deceptive: a loosely filled cup is about 113 g and roughly 455 kcal.
- Cheddar is one of the densest calcium sources available: 100 g supplies around 710 mg, more than half the daily reference intake.
- Roughly 57 percent of its fat is saturated, which is the main reason cheese features in saturated-fat guidance.
- At 621 mg of sodium per 100 g, cheddar is also a significant salt contributor in cheese-heavy diets.
Converting these figures
One 1 slice of cheddar cheese is 113 kcal, which is 472 kJ. To convert any other figure, divide kilojoules by 4.184 for calories, or use the converter on the home page.
It takes 59 g of cheddar cheese to reach 1,000 kJ (239 kcal). See how that compares with other foods on the 1000 kJ to calories page.
Similar foods
Compare all 23 dairy and egg foods in one table →
Source: USDA FoodData Central, SR Legacy 01009. Values are averages; individual samples vary with variety, growing conditions, and preparation.