Know2eat

Cheddar

What cheddar has been studied for

3 associations assessed — 1 with at least some human evidence behind it. Strongest first.

  • 1 Moderate
  • 2 Insufficient
3 things to know first — allergies, interactions and intake limits

About cheddar

A firm cow milk cheese named for the process of cheddaring, in which slabs of curd are stacked and turned to expel whey before milling and pressing. Maturation from a few months to several years drives the flavour and the crystalline texture of old cheddar.

Also known as Mature cheddar, Farmhouse cheddar, Tasty cheese

Heart HealthBone Health

The evidence in depth

Best supported: Moderate

What each association actually rests on, and the papers behind it. A rating describes the state of the research, not how impressive the food is. How we rate evidence.

Blood lipid profile

Heart Health
Moderate evidence

Research suggests cheese fat raises LDL cholesterol less than butter supplying the same amount of saturated fat, an effect repeatedly seen in controlled feeding trials and usually attributed to the cheese matrix. It still raises LDL relative to unsaturated plant oils, so this is a comparison between two saturated-fat sources rather than a benefit.

What may be going on: The calcium and protein matrix of cheese appears to bind fatty acids and increase faecal fat loss, blunting the lipid response relative to the same fat eaten as butter.

Moderate evidence. Several human studies point the same way, with real caveats.

4 sources

Deep research mode adds each paper’s own conclusion and stated limitations.

Bone mineral density

Bone Health
Insufficient evidence

Has been studied as a concentrated source of calcium and protein. The bone evidence is for dairy intake overall and is strongest during skeletal growth; results for cheese specifically, and for fracture outcomes in adults, are inconsistent.

Insufficient evidence. Not enough human research to say anything useful yet.

No source is attached to this association yet, so it is rated insufficient by default. It is listed because people commonly ask about it — not because there is evidence for it.

Cardiovascular risk markers

Heart Health
Insufficient evidence

Evidence is limited and openly contradictory. Trial data on saturated fat and LDL would predict harm from regular cheese intake, while cohort studies of cheese eaters mostly report neutral or slightly favourable associations with cardiovascular events. Neither body of work settles the question, and confident claims in either direction are ahead of the data.

Insufficient evidence. Not enough human research to say anything useful yet.

2 sources

Deep research mode adds each paper’s own conclusion and stated limitations.

Ask about Cheddar

Ask about Cheddar

Answers are written only from the entries on this page — the same nutrients, compounds, claims and citations you can read above. Nothing is added from outside the database, and every answer lists what it was built from.

AI explanations are not switched on for this site, so there is nothing to ask here. Everything above is read straight from the database and does not need them.

Key nutrients

Nutrient content per 100 grams
NutrientAmount% DV
Macronutrients
Calories403 kcal20%
Protein22.9 g46%
Total fat33.3 g43%
Carbohydrate3.37 g1%
Fibre0 g0%
Total sugars0.48 g—
Water36.8 g—
Fats
Saturated fat18.9 g94%
Monounsaturated fat9.39 g—
Polyunsaturated fat0.942 g—
Cholesterol99 mg33%
ALA (omega-3)0.108 g—
EPA (omega-3)0.01 g—
DHA (omega-3)0.0010 g—
DPA (omega-3)0.017 g—
Linoleic acid (omega-6)1.17 g—
Vitamins
Vitamin A337 µg37%
Vitamin C0 mg0%
Vitamin D0.6 µg3%
Vitamin E0.71 mg5%
Vitamin K2.4 µg2%
Thiamin (B1)0.029 mg2%
Riboflavin (B2)0.428 mg33%
Niacin (B3)0.059 mg0%
Pantothenic acid (B5)0.41 mg8%
Vitamin B60.066 mg4%
Folate27 µg7%
Vitamin B121.1 µg46%
Choline16.5 mg3%
Minerals
Calcium710 mg55%
Iron0.14 mg1%
Magnesium27 mg6%
Phosphorus455 mg36%
Potassium76 mg2%
Sodium653 mg28%
Zinc3.64 mg33%
Copper0.03 mg3%
Manganese0.027 mg1%
Selenium28.5 µg52%
Other measured compounds
Beta-carotene85 µg—
Alpha-carotene0 µg—
Lycopene0 µg—
Lutein + zeaxanthin0 µg—
Caffeine0 mg—
Ash3.71 g—

Nutrient values are per 100 g of the USDA reference entry named on this page and vary with variety, growing conditions, storage and preparation.

Source record: Cheese, cheddar (Includes foods for USDA's Food Distribution Program) (USDA FoodData Central, FDC ID 173414).

% DV uses the FDA Daily Values for adults and children aged 4 and over. A dash means no Daily Value has been established for that nutrient.

Bioactive compounds

Compounds present in meaningful amounts. Presence is banded rather than quantified, because whole-food levels vary enormously with variety, growing conditions, storage and preparation.

How preparation changes things

Only effects with real support are listed. If a preparation method is missing, it is because nothing dependable is documented — not because it makes no difference.

  • fermentedReduces lactose

    Fermentation and ripening consume nearly all the lactose, which is why hard aged cheeses are usually tolerated by people with lactose intolerance even when milk is not.

Things to know

Allergies, interactions and intake concerns. Every food gets this section — a reference where everything is uniformly good is not a reference.

  • Allergy

    Cow milk protein allergy

    A major regulated allergen. Ageing breaks proteins into smaller fragments but does not make aged cheese safe in milk protein allergy.

  • Interaction

    Tyramine and MAO inhibitors

    Mature cheddar accumulates tyramine as protein breaks down during ripening. In people taking non-selective monoamine oxidase inhibitors, tyramine can precipitate a hypertensive crisis, which is why aged cheese is specifically restricted on those medicines.

  • Too much

    Saturated fat and sodium together

    Cheddar is energy-dense, salted, and dominated by saturated fat. It is easy to eat a large amount without registering it, and both the salt and the fat count.