Source: USDA FoodData Central · Aged · Data verified by CaloriesCalc
* % Daily Value based on a 2,000 kcal diet.
| Nutrient | Amount | % Daily Value | Bar |
|---|---|---|---|
| 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% |
| Weight | Calories | Protein | Fat | Carbs |
|---|
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.
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.
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 may help reduce risk of 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.
Dairy fat from grass-fed cows contains conjugated linoleic acid (CLA) — a naturally occurring fatty acid associated with Antioxidant support 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 associated with antioxidant activity 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.
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 suggests cheese-containing meals reduce subsequent calorie intake and improve diet adherence.
Nutrition values from USDA FoodData Central. Not medical advice.