How Many Calories in Cheddar Cheese? Nutrition Facts & Macros

100 g of cheddar cheese contains 410 calories. A single slice (28 g, about 1 oz) has approximately 115 calories. One cup of shredded cheddar (113 g) has about 463 calories. Most of the energy comes from fat (33.8 g per 100 g), followed by protein (24.2 g), with minimal carbs (2.13 g). Cheddar is calorie-dense, so portion awareness matters — but a single slice delivers excellent protein and calcium for relatively few calories.

Cheddar offers several important nutritional benefits. It is an excellent source of calcium (711 mg per 100 g — 71% of the daily value), which supports bone health, muscle function, and nerve signaling. It provides 24.2 g of complete protein per 100 g, making it one of the higher-protein cheeses available. Cheddar also contains meaningful amounts of phosphorus, zinc, vitamin A, and vitamin B12. As an aged cheese, it is naturally very low in lactose (0.27 g sugar), so even most lactose-intolerant people can enjoy it without discomfort.

Yes, cheddar is one of the best cheeses for keto. With only 2.13 g of carbs per 100 g (about 0.6 g per slice), it fits easily within strict keto limits. The high fat content (33.8 g) aligns perfectly with keto macros, and the 24.2 g of protein helps meet daily protein targets. Cheddar also provides essential electrolytes — calcium and sodium — which can be depleted during ketosis. A few slices per day make an excellent keto-friendly snack or meal component.

Cheddar is more calorie-dense and higher in fat than mozzarella. Per 100 g: cheddar has 410 kcal, 33.8 g fat, 24.2 g protein, and 2.13 g carbs, while whole-milk mozzarella has 299 kcal, 22.1 g fat, 22.2 g protein, and 2.4 g carbs. Cheddar leads significantly in calcium (711 mg vs ~505 mg). Mozzarella is the better choice for lower-calorie meals and melting on pizza, while cheddar provides more concentrated nutrition and a stronger flavor profile.

Cheddar has excellent keeping qualities thanks to its low moisture content. Unopened, vacuum-sealed cheddar lasts 3–6 months in the refrigerator. Once opened, it keeps well for 3–4 weeks if tightly wrapped. Aged (sharp) cheddar lasts longer than mild varieties because the aging process reduces moisture further. If mold appears on the surface of hard cheddar, you can cut away at least 2.5 cm (1 inch) around the mold and safely consume the rest. Cheddar also freezes well for up to 6 months, though the texture may become slightly crumbly.

Cheddar is not technically lactose-free, but it is extremely low in lactose. The aging process breaks down most of the lactose — sharp cheddar contains only 0.27 g of sugar (lactose) per 100 g, compared to ~5 g in fresh milk. The longer cheddar is aged, the less lactose it retains. Extra-sharp and vintage cheddars aged over 12 months contain virtually no detectable lactose. Most people with mild to moderate lactose intolerance can eat cheddar without any digestive issues.