Foods · Dairy and eggs
Calories in cheddar cheese
Cheddar cheese: about 403 calories per 100 g. A portion of 1 cup, diced (132 g) has about 532 calories.
Calories and nutrients by portion
| Portion | Grams | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g (3.5 oz) | 100 g | 403 | 22.9 g | 3.4 g | 33.3 g |
| 1 cup, diced | 132 g | 532 | 30.2 g | 4.4 g | 44 g |
| 1 cup, melted | 244 g | 983 | 55.8 g | 8.2 g | 81.3 g |
| 1 cup, shredded | 113 g | 455 | 25.8 g | 3.8 g | 37.6 g |
| 1 oz | 28 g | 114 | 6.5 g | 1 g | 9.5 g |
Where the calories come from
- Protein 23%
- Carbs 3%
- Fat 74%
Shares are estimated with 4 calories per gram of protein and carbohydrate and 9 per gram of fat.
Full nutrition per 100 g
| Calories | 403 kcal |
| Protein | 22.9 g |
| Carbohydrate | 3.4 g |
| of which sugars | 0.5 g |
| Fibre | 0 g |
| Fat | 33.3 g |
| of which saturated | 18.9 g |
| Cholesterol | 99 mg |
| Sodium | 653 mg |
| Potassium | 76 mg |
| Calcium | 710 mg |
| Iron | 0.1 mg |
| Water | 36.8 g |
How it compares with other dairy and eggs
Among the 15 dairy and eggs listed on this site, cheddar cheese ranks number 13 from the lowest in calories per 100 g, and number 2 from the highest in protein per 100 g.
Fewer calories per 100 g
- Cream cheese 350 cal
- Heavy cream 340 cal
- Mozzarella 299 cal
What 532 calories equal in exercise
For a 155 lb (70 kg) person, Harvard Health lists about 133 calories for 30 minutes of walking at 3.5 mph and about 288 for 30 minutes of running at 5 mph. By that chart, a portion of cheddar cheese (1 cup, diced, 532 calories) equals about 120 minutes of walking or 55 minutes of running. Use the calories burned calculator for your own weight.
About these numbers
The figures come from the USDA FoodData Central entry “Cheese, cheddar (Includes foods for USDA's Food Distribution Program)”. They are reference averages, so brands, ripeness, cuts and recipes shift the real number. Treat them as estimates, and weigh food for the closest result.
Quick answers
How many calories are in cheddar cheese (1 cup, diced)?
About 532 calories (≈). That is 1 cup, diced (132 g) of cheddar cheese, using the USDA reference value of 403 calories per 100 g.
How many calories are in 100 grams of cheddar cheese?
About 403 calories (≈). One ounce (28 g) is about 114 calories.
How much protein is in cheddar cheese?
22.9 g per 100 g, and about 23% of its calories come from protein (≈). A portion of 1 cup, diced has about 30.2 g.
Source
- USDA FoodData Central, SR Legacy: Cheese, cheddar (Includes foods for USDA's Food Distribution Program) (FDC ID 173414)
- U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. fdc.nal.usda.gov
- Harvard Health: calories burned in 30 minutes for people of three different weights
General information, not medical advice. Nutrient values are estimates and vary by product and portion.
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