Calories in cheddar cheese
Calories, protein, carbohydrate and fat per 100 g and per serving, from the USDA reference database — plus what actually changes the number on your plate.
Short answer
100 g of cheddar cheese contains 403 kcal, with 22.9 g of protein, 3.4 g of carbohydrate and 33.3 g of fat.
A typical serving — 1 slice, about 28 g — is roughly 113 kcal.
That is a very calorie-dense food: small amounts carry a lot of energy, and it is easy to under-count.
Nutrition facts
| Nutrient | Per 100 g | 1 slice (28 g) |
|---|---|---|
| Calories | 403 kcal | 113 kcal |
| Protein | 22.9 g | 6.4 g |
| Carbohydrates | 3.4 g | 0.9 g |
| Sugars | 0.5 g | 0.1 g |
| Fibre | 0 g | 0 g |
| Fat | 33.3 g | 9.3 g |
| Saturated fat | 18.9 g | 5.3 g |
| Cholesterol | 99 mg | 28 mg |
| Sodium | 653 mg | 183 mg |
| Potassium | 76 mg | 21 mg |
| Calcium | 710 mg | 199 mg |
| Iron | 0.1 mg | 0 mg |
| Vitamin C | 0 mg | 0 mg |
| Water | 37 g | 10 g |
Calories per serving
| Serving | Weight | Calories | Protein | Carbohydrates | Fat |
|---|---|---|---|---|---|
| 1 slice | 28 g | 113 | 6.4 g | 0.9 g | 9.3 g |
| 1 cup | 113 g | 455 | 25.8 g | 3.8 g | 37.6 g |
Photograph it instead of looking it up
Wellix identifies cheddar cheese on your plate, estimates the portion and logs calories, protein, carbs and fat in seconds. Free to start on iPhone and Android.
Calories by weight
Use this table when you know the weight but not the serving:
| Amount | Calories | Protein | Carbohydrates | Fat |
|---|---|---|---|---|
| 25 g | 101 | 5.7 g | 0.8 g | 8.3 g |
| 50 g | 202 | 11.4 g | 1.7 g | 16.7 g |
| 100 g | 403 | 22.9 g | 3.4 g | 33.3 g |
| 150 g | 605 | 34.3 g | 5.1 g | 50 g |
| 200 g | 806 | 45.7 g | 6.7 g | 66.6 g |
| 250 g | 1,008 | 57.2 g | 8.4 g | 83.3 g |
| 300 g | 1,209 | 68.6 g | 10.1 g | 99.9 g |
Where the calories come from
Calories come from three macronutrients: protein and carbohydrate at 4 kcal per gram, fat at 9 kcal per gram. For cheddar cheese the split is:
- Protein: 22.9 g × 4 = 91 kcal — 23% of calories
- Carbohydrates: 3.4 g × 4 = 13 kcal — 3% of calories
- Fat: 33.3 g × 9 = 300 kcal — 74% of calories
- Most of the energy in cheddar cheese comes from fat (74% of calories).
- With 22.9 g of protein per 100 g it counts as a high-protein food.
- That is 5.7 g of protein per 100 kcal — a useful number when protein is your target.
- It is high in sodium: 653 mg per 100 g.
- For 200 kcal you can eat about 50 g.
What actually changes the number
Cheddar is 403 kcal per 100 g, so a matchbox-sized 30 g piece is 120 kcal. Grated cheese is the quiet one: a "sprinkle" on pasta is 20–40 g, and a photo underestimates a melted layer badly.
How accurate are these numbers?
The values on this page are reference averages from the USDA FoodData Central database (SR Legacy release), measured on samples of cheddar cheese as sold and prepared in the United States. Your portion will differ: produce varies by variety and ripeness, meat by cut and trim, and anything cooked by the fat and water it gained or lost.
For most foods the per-100 g figure is reliable to within about 10%. The larger uncertainty is almost always the weight of what is on your plate and the cooking fat you cannot see — the two things worth checking before you worry about the database.
How accurate are AI calorie counting apps? →
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Frequently asked questions
How many calories are in 100 g of cheddar cheese?
100 g of cheddar cheese contains 403 kcal (22.9 g protein, 3.4 g carbohydrate, 33.3 g fat), according to USDA reference data.
How many calories are in a serving of cheddar cheese?
A typical serving of cheddar cheese — 1 slice, about 28 g — has roughly 113 kcal. Weigh your own portion once to see how it compares; serving sizes vary more than the food does.
How much protein is in cheddar cheese?
Cheddar cheese: 22.9 g of protein per 100 g, which is high. Foods above about 15–20 g per 100 g, or where protein supplies a third or more of the calories, are usually considered high-protein.
What amount of cheddar cheese equals 200 kcal?
At 403 kcal per 100 g, about 50 g of cheddar cheese equals 200 kcal.
Can I track cheddar cheese by taking a photo?
Yes. A photo calorie app like Wellix identifies cheddar cheese on the plate and estimates the portion from the image. The estimate is most accurate when you confirm the weight or the count, and tell the app about anything the camera cannot see — cooking oil, butter, dressings and sauces.
Source
Nutrition data: U.S. Department of Agriculture, FoodData Central — SR Legacy, FDC ID 173414: "Cheese, cheddar (Includes foods for USDA's Food Distribution Program)". Values are per 100 g of edible portion. Serving weights are USDA household measures or typical retail sizes; check the label where one exists. View the USDA record.
Wellix provides general nutrition information and is not medical advice. Nutrition values are reference averages and individual foods vary. Consult a qualified healthcare professional before making significant dietary changes.
Photograph it instead of looking it up
Wellix identifies cheddar cheese on your plate, estimates the portion and logs calories, protein, carbs and fat in seconds. Free to start on iPhone and Android.
