Say Cheese! Discover the Secrets of Low-Calorie Cheddar Cheese and Its Health Benefits

Cheddar cheese, a staple in many kitchens around the world, is loved for its versatility and distinct flavor. However, as we become increasingly health-conscious, the quest for healthier and lower-calorie alternatives continues. But fear not, cheese enthusiasts! Low-calorie Cheddar cheese options are here to save the day, allowing you to indulge in your favorite cheesy dishes without compromising your health goals. In this article, we’ll explore the world of low-calorie Cheddar cheese, its benefits, and how to incorporate it into your daily meals.


Cheddar cheese is quite a popular cheese variety, known for its rich flavor and smooth texture. It’s a great source of protein and calcium, making it a solid addition to many healthy dishes. But wait, did you just ask if it’s low calorie? Well, let’s dive a little deeper into that!

Now, Cheddar cheese isn’t exactly what you’d call a “low calorie” food. A 1-ounce serving of Cheddar cheese contains about 110-120 calories. However, don’t let that number discourage you! Cheddar cheese can still be part of a well-balanced diet if enjoyed in moderation.

The key here is portion control. Including a small amount of Cheddar cheese in your meals can add a burst of flavor while also providing some important nutrients. And when it comes to weight loss, it’s essential to strike a balance between calories consumed and calories burned through exercise and daily activities.

Here are a few tasty, nutritionally beneficial dishes featuring Cheddar cheese that you can enjoy while still being mindful of your weight loss goals:

  • Cauliflower Mac and Cheese: Swap out traditional pasta for cauliflower florets, and you’ve got a low-carb, veggie-packed alternative that still delivers that gooey, cheesy goodness we all love.
  • Veggie Omelette with a Sprinkle of Cheddar: Start your day with a protein-packed breakfast! Mix in your favorite veggies, like spinach, tomatoes, and mushrooms, and top it off with a small amount of shredded Cheddar cheese.
  • Broccoli and Cheddar Stuffed Chicken: Stuff a chicken breast with a mixture of steamed broccoli and a small portion of Cheddar cheese for a delicious, protein-rich meal that keeps your calorie count in check.

Remember, the key to enjoying Cheddar cheese while focusing on weight loss is to savor it in moderation. Opt for high-quality cheese to make the most of its flavor, and you’ll find that a little bit goes a long way. Happy eating!

Nutrition facts

Here’s a detailed nutritional profile of Cheddar cheese. Please note that the values provided are for a 1-ounce (28g) serving:

  • Calories: 110-120 kcal
  • Sugar: 0.2g
  • Carbohydrates: 0.4g
  • Dietary Fiber: 0g
  • Cholesterol: 30mg
  • Total Fat: 9-10g
    • Saturated Fat: 5-6g
    • Trans Fat: 0g
    • Monounsaturated Fat: 2.5g
    • Polyunsaturated Fat: 0.3g
  • Sodium: 180-200mg
  • Protein: 7g


  • Vitamin A: 4-6% of Daily Value (DV)
  • Vitamin B12: 8-10% of DV
  • Vitamin D: 1% of DV
  • Riboflavin (Vitamin B2): 8-10% of DV


  • Calcium: 20% of DV
  • Phosphorus: 12% of DV
  • Zinc: 4% of DV
  • Selenium: 4% of DV

Ingredients: Cheddar cheese is made from cow’s milk, along with other ingredients like salt, bacterial cultures, and enzymes (such as rennet) that help coagulate the milk and create the cheese. Some varieties of Cheddar cheese may also contain annatto, a natural food coloring derived from the seeds of the achiote tree, which gives the cheese its orange hue.

Please keep in mind that the nutritional values and ingredients can vary slightly depending on the specific brand and type of Cheddar cheese. Always check the label to ensure you’re informed about the product you’re consuming.

Different types

There are several types of Cheddar cheese that vary based on factors such as aging, flavor, and origin. I’ll describe a few common types and then summarize the comparison in a table.

  • Mild Cheddar: Aged for 2-3 months, mild Cheddar has a soft texture and a mild, creamy flavor. It’s perfect for snacking, sandwiches, or melting.
  • Medium Cheddar: Aged for 4-6 months, medium Cheddar has a slightly firmer texture and a more pronounced flavor than mild Cheddar. It’s versatile and works well in a variety of dishes.
  • Sharp Cheddar: Aged for 6-9 months, sharp Cheddar has a firm texture and a strong, tangy flavor. It’s excellent for cooking and baking, as well as pairing with crackers and fruit.
  • Extra-Sharp Cheddar: Aged for 12-18 months or longer, extra-sharp Cheddar has a crumbly texture and an intense, complex flavor. It’s ideal for cheese plates and sophisticated recipes.
  • White Cheddar: This Cheddar variety is made without the addition of annatto, resulting in a natural white color. It can range in flavor and texture from mild to extra-sharp, depending on the aging process.
  • Colby-Cheddar (Colby-Jack): This is a combination of Colby and Cheddar cheeses, resulting in a marbled appearance with a milder flavor than traditional Cheddar.

Here’s a comparison table summarizing the differences:

Type Aging Duration Texture Flavor
Mild Cheddar 2-3 months Soft Mild, creamy
Medium Cheddar 4-6 months Slightly firm Pronounced
Sharp Cheddar 6-9 months Firm Strong, tangy
Extra-Sharp 12-18+ months Crumbly Intense
White Cheddar Varies Varies Varies
Colby-Cheddar Varies Semi-soft Milder

Please note that the aging durations, textures, and flavors may vary depending on the specific cheese producer and the conditions in which the cheese is made and aged.

Mixers and alternatives

Here’s a list of mixers and alternatives to Cheddar cheese that can be used in various dishes. Some of these options are lower in calories, making them a great choice if you’re looking to cut down on caloric intake:

  • Mozzarella cheese: A soft, mild cheese with a slightly stretchy texture. It’s lower in calories than Cheddar, with around 70-85 calories per ounce. Mozzarella is a popular choice for pizza, pasta dishes, and salads.
  • Feta cheese: A crumbly, tangy cheese with approximately 75 calories per ounce. It’s commonly used in Mediterranean-style dishes, such as Greek salads, and pairs well with fresh vegetables and fruits.
  • Goat cheese (Chevre): A soft, tangy cheese made from goat’s milk. It has around 75 calories per ounce and is a delicious alternative to Cheddar in salads, sandwiches, and pasta dishes.
  • Swiss cheese: A semi-hard cheese with a mild, nutty flavor. It contains around 100-110 calories per ounce and works well in sandwiches, casseroles, and as a topping for baked dishes.
  • Provolone cheese: A semi-hard Italian cheese with a smooth texture and mild, slightly tangy flavor. It has around 100 calories per ounce and is often used in sandwiches, pizza, and pasta dishes.
  • Gouda cheese: A semi-hard cheese with a smooth texture and buttery, mild flavor. It contains around 110 calories per ounce and can be used as a Cheddar substitute in many recipes.
  • Colby cheese: A semi-soft cheese with a mild, slightly sweet flavor. It’s similar to Cheddar in terms of calories, with around 110 calories per ounce. Colby can be used interchangeably with Cheddar in most recipes.
  • Vegan cheese: Plant-based cheese alternatives made from ingredients like nuts, soy, or peas. These alternatives can vary in calories, flavor, and texture, but some options are lower in calories than Cheddar. Be sure to check the label for nutritional information.

When choosing a Cheddar cheese alternative, consider the dish you’re preparing, as well as your taste preferences and dietary needs. It’s essential to find a cheese that complements the other ingredients and maintains the overall flavor profile of the dish.

Low calorie recipe

Here’s a step-by-step guide to making a delicious, low-calorie salad featuring Cheddar cheese:


  • 2 cups mixed salad greens (spinach, arugula, lettuce, etc.)
  • 1/2 cup cherry tomatoes, halved
  • 1/2 cucumber, thinly sliced
  • 1/4 cup red onion, thinly sliced
  • 1/4 cup shredded Cheddar cheese (preferably reduced-fat)
  • 1/4 cup chopped walnuts or almonds (optional)
  • 1/4 cup dried cranberries (optional)


  1. 2 tablespoons apple cider vinegar
  2. 1 tablespoon extra-virgin olive oil
  3. 1/2 tablespoon honey or maple syrup
  4. Salt and pepper, to taste


  1. Prepare the ingredients: Wash and dry the salad greens, halve the cherry tomatoes, thinly slice the cucumber and red onion, and shred the Cheddar cheese.
  2. Combine the salad ingredients: In a large salad bowl, add the mixed salad greens, cherry tomatoes, cucumber slices, and red onion slices. Toss gently to mix.
  3. Add cheese and optional toppings: Sprinkle the shredded Cheddar cheese on top of the salad. If desired, add chopped walnuts or almonds and dried cranberries for extra flavor and texture.
  4. Prepare the dressing: In a small bowl, whisk together the apple cider vinegar, extra-virgin olive oil, and honey or maple syrup. Season with salt and pepper to taste.
  5. Dress the salad: Just before serving, drizzle the dressing over the salad and toss gently to coat the ingredients evenly.
  6. Serve: Divide the salad among individual plates and enjoy your low-calorie Cheddar cheese salad!

Feel free to customize this salad by adding your favorite vegetables or protein sources, such as grilled chicken, hard-boiled eggs, or tofu. Just be mindful of the overall calorie content and portion sizes to ensure the salad remains low in calories.

Interesting facts

Here are some interesting facts about Cheddar cheese that you might not know:

  • Origin: Cheddar cheese originated in the village of Cheddar in Somerset, England, during the 12th century. The cheese was traditionally stored in the caves of the Cheddar Gorge to mature, as the caves provided the perfect temperature and humidity for aging.
  • Most popular cheese: Cheddar cheese is the most popular cheese variety in the United Kingdom and the second most popular cheese in the United States, after mozzarella.
  • Longevity: The aging process of Cheddar cheese can vary greatly, ranging from a few months for mild Cheddar to several years for vintage or extra-sharp varieties.
  • Color: The natural color of Cheddar cheese is white or pale yellow. The orange hue often associated with Cheddar comes from the addition of annatto, a natural food coloring derived from the seeds of the achiote tree.
  • Largest Cheddar: The world’s largest Cheddar cheese wheel was produced in 1989 by the Canadian company Agropur. The wheel weighed a whopping 56,850 pounds (25,790 kg)!
  • Protected name: In 2007, the European Union granted Protected Designation of Origin (PDO) status to “West Country Farmhouse Cheddar,” meaning that only cheese produced in the counties of Somerset, Devon, Dorset, and Cornwall using traditional methods can be called “West Country Farmhouse Cheddar.”
  • Cheddaring process: The term “cheddaring” refers to a unique process used in making Cheddar cheese, where the curds are stacked and pressed together to remove whey and create the cheese’s signature texture. This process helps develop the distinct flavor of Cheddar cheese.
  • Health benefits: Cheddar cheese is a good source of protein, calcium, and phosphorus, which are essential for strong bones and teeth. It also contains essential vitamins, such as vitamin A and vitamin B12.
  • Pairings: Cheddar cheese pairs well with a variety of foods, including fruits like apples and pears, whole grain crackers, and cured meats. It also complements various beverages, such as red wine, beer, and cider.
  • Versatility: Cheddar cheese is incredibly versatile in the culinary world, and its uses extend beyond just snacking. It can be melted, grated, sliced, and crumbled, making it a popular choice for cooking and baking in a wide range of recipes.


Where does Cheddar cheese originate from?

Cheddar cheese originated in the village of Cheddar in Somerset, England, during the 12th century. The cheese was traditionally stored in the caves of the Cheddar Gorge to mature.

What is the difference between mild, medium, sharp, and extra-sharp Cheddar cheese?

The primary difference lies in the aging process and flavor intensity. Mild Cheddar is aged for 2-3 months, medium Cheddar for 4-6 months, sharp Cheddar for 6-9 months, and extra-sharp Cheddar for 12-18 months or longer. The longer the aging process, the stronger and more intense the flavor.

Why is some Cheddar cheese orange?

The orange hue often associated with Cheddar comes from the addition of annatto, a natural food coloring derived from the seeds of the achiote tree. The natural color of Cheddar cheese is white or pale yellow.

Can I eat Cheddar cheese if I’m lactose intolerant?

Cheddar cheese is lower in lactose compared to some other dairy products, as much of the lactose is removed during the cheese-making process. Aged Cheddar cheeses, such as sharp or extra-sharp varieties, contain even less lactose. However, individual tolerance levels vary, so it’s essential to pay attention to how your body reacts and choose cheese options accordingly.

How should I store Cheddar cheese?

Cheddar cheese should be stored in the refrigerator, wrapped in wax paper or parchment paper, and placed in an airtight container or plastic bag. Proper storage helps maintain the cheese’s quality and prevents it from drying out or absorbing other flavors in the refrigerator.

What are some dishes that use Cheddar cheese?

Cheddar cheese is versatile and can be used in various dishes, such as macaroni and cheese, grilled cheese sandwiches, cheeseburgers, cheese scones, omelettes, casseroles, and salads.

Can Cheddar cheese be frozen?

Yes, Cheddar cheese can be frozen for up to 3 months. However, freezing may change the texture, making it more crumbly when thawed. It’s best to use frozen Cheddar cheese in cooked dishes, rather than for snacking or in recipes where texture is crucial.

Is Cheddar cheese a good source of calcium?

Yes, Cheddar cheese is a good source of calcium, with a 1-ounce serving providing approximately 20% of the Daily Value (DV) for calcium.


In conclusion, low-calorie Cheddar cheese offers a fantastic alternative for those looking to enjoy the delightful taste of Cheddar while keeping their calorie intake in check. By choosing healthier options and incorporating them into your daily meals, you can maintain a balanced diet without sacrificing your love for cheese. So go ahead, indulge in your favorite Cheddar cheese recipes, and revel in the satisfaction of enjoying a delicious yet low-calorie treat.

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