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 | 403 kcal | – |
| Energy | 1686 kJ | – |
| Protein | 22.9 g | 46% |
| Total fat | 33.1 g | 42% |
| Saturated | 18.87 g | 94% |
| Monounsaturated | 9.25 g | – |
| Polyunsaturated | 0.94 g | – |
| Trans | 1 g | – |
| Cholesterol | 105 mg | 35% |
| Total carbohydrate | 3.1 g | 1% |
| Sugars | 0.48 g | – |
| Starch | 0 g | – |
| Fibre | 0 g | 0% |
| Water | 36.8 g | – |
| Vitamins | ||
| Vitamin A | 265 µg | 29% |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 0.6 µg | 3% |
| Vitamin E | 0.71 mg | 5% |
| Vitamin K | 2.4 µg | 2% |
| Thiamin (B1) | 0.029 mg | 2% |
| Riboflavin (B2) | 0.428 mg | 33% |
| Niacin (B3) | 0.059 mg | 0% |
| Pantothenic acid (B5) | 0.413 mg | 8% |
| Vitamin B6 | 0.066 mg | 4% |
| Folate | 18 µg | 4% |
| Vitamin B12 | 0.83 µg | 35% |
| Choline | 16.5 mg | 3% |
| Minerals | ||
| Calcium | 710 mg | 55% |
| Iron | 0.68 mg | 4% |
| Magnesium | 28 mg | 7% |
| Phosphorus | 455 mg | 36% |
| Potassium | 76 mg | 2% |
| Sodium | 621 mg | 27% |
| Zinc | 3.1 mg | 28% |
| Copper | 0.031 mg | 3% |
| Manganese | 0.027 mg | 1% |
| Selenium | 13.9 µg | 25% |
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.
Similar foods
Source: USDA FoodData Central, SR Legacy 01009. Values are averages; individual samples vary with variety, growing conditions, and preparation.