Saciedad

Dairy

Cheddar

Cheddar packs 403 kcal into 100 g (3.5 oz), so a typical 30 g (1 oz) serving already adds up to about 121 kcal.

Last reviewed: By USDA description: Cheddar cheese

  • 403 kcalCalories per 100 g
  • 22.9 gProtein per 100 g
  • 0 gFiber per 100 g
  • Estimated satiety: 1 out of 5

Nutrition facts

A typical 30 g (1 oz) serving provides about 121 kcal, 6.9 g of protein, and 0 g of fiber.

Values for cheddar per 100 g (3.5 oz) and per typical serving of 30 g (1 oz).
NutrientPer 100 g (3.5 oz)Per serving (30 g (1 oz))
Calories403 kcal121 kcal
Protein22.9 g6.9 g
Carbohydrates3.4 g1 g
of which sugars0.5 g0.1 g
Fiber0 g0 g
Fat33.3 g10 g
of which saturated18.9 g5.7 g
Water36.8 g11 g

The typical serving is a common amount used for the math, not a recommendation. Ounces and cups are rounded US equivalents; the values come from the database entry cited in the sources.

Satiety

Calculation: 1 (base) − 1 (high energy density: 403 kcal/100 g) + 1 (protein: 5.7 g/100 kcal) + 0 (fiber: 0.0 g/100 kcal) + 0 (solid food with 36.8 g of water, under 70) = 1.

The 1 to 5 score is our own estimate: it starts at 1 point, adds points for low energy density, for protein and fiber per 100 kcal, and for the water in solid foods, and subtracts points for drinks with calories. It is useful for comparing foods with each other; it is not a measurement in people.

What to keep in mind on a GLP-1 medication

Nutritious in small servings
It provides protein, healthy fats, or other nutrients in a small volume. That is practical when you eat little and every bite needs to count.
High energy density
It has more than 300 kcal per 100 g: a lot of energy in a small volume, so it is less filling per calorie. That does not make it a bad food; when your appetite is very low, a small serving can help you meet your needs.

Frequently asked questions about cheddar

How many grams of protein are in a 30 g (1 oz) serving of cheddar?

100 g (3.5 oz) of cheddar has 22.9 g of protein. A typical 30 g (1 oz) serving has about 6.9 g of protein. That is 5.7 g of protein per 100 kcal.

How many kcal are in a 30 g (1 oz) serving of cheddar?

100 g (3.5 oz) of cheddar has 403 kcal. A typical 30 g (1 oz) serving has about 121 kcal. That is a high energy density.

Does cheddar keep you full?

Barely filling for the calories it provides: our estimated satiety score is 1 out of 5. Calculation: 1 (base) − 1 (high energy density: 403 kcal/100 g) + 1 (protein: 5.7 g/100 kcal) + 0 (fiber: 0.0 g/100 kcal) + 0 (solid food with 36.8 g of water, under 70) = 1. It is an estimate based on its composition, not a measurement in people.

How does cheddar fit into eating on Ozempic, Wegovy, Mounjaro, or Zepbound?

Based on our tags, this is what matters about cheddar on a GLP-1 medication. “Nutritious in small servings”: a lot of nutrition in a small volume, which is practical when you eat little. “High energy density”: a lot of energy in a small volume; when your appetite is very low, a small serving can help you meet your needs. These are general guidelines, not medical advice: everyone tolerates foods differently.

What is a typical serving of cheddar?

We use 30 g (1 oz) as a typical serving. That amount provides about 121 kcal, 6.9 g of protein, and 0 g of fiber. It is a reference for calculations, not a recommendation of how much to eat.

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Sources

Sources for the data on this page, with the access date.

  1. USDA FoodData Central: Cheese, cheddar (Includes foods for USDA's Food Distribution Program) (FDC ID 173414). U.S. Department of Agriculture, Agricultural Research Service. accessed .