Cheddar Cheese Calories Calculator
Cheddar cheese contains approximately 402–416 calories per 100g, making it one of the more calorie-dense everyday foods. A standard matchbox-sized 30g portion contains approximately 121–125 calories.
Cheddar Cheese Calculator
To burn about 121 kcal you may need roughly:
📊 Data source note: Nutrition values are estimates based on standard food composition databases and common recipe data. Actual values vary by cooking method, oil quantity, ingredient brand, and serving size. See our Data Sources and Methodology pages.
Nutrition Overview
Cheddar is the UK's most consumed cheese and one of the most calorie-dense everyday dairy foods due to its high fat content — approximately 34g fat per 100g. The calorie difference between mild and mature cheddar is negligible (mature is not higher in fat despite the stronger flavour — the stronger taste comes from longer ageing and enzymatic changes rather than additional fat). Reduced-fat cheddar contains approximately 270–295 kcal per 100g — a meaningful 30% calorie reduction.
How to use this calculator
Enter weight in grams. A standard home portion is 30g (about the size of a matchbox), which is approximately 121 calories.
Cheddar Cheese Calories — Complete Breakdown
| Serving | Calories | Protein | Fat | Carbs |
|---|---|---|---|---|
| Cheddar, per 100g | ~416 kcal | 25g protein | 34g fat | 0g carbs |
| Standard portion (30g / matchbox) | ~125 kcal | 7.5g protein | 10.2g fat | 0g carbs |
| Thin slice (20g) | ~83 kcal | 5g protein | 6.8g fat | 0g carbs |
| Thick slice (40g) | ~166 kcal | 10g protein | 13.6g fat | 0g carbs |
| Grated cheese (2 tbsp / 14g) | ~58 kcal | 3.5g protein | 4.8g fat | 0g carbs |
| Reduced-fat cheddar (30g) | ~88 kcal | 8g protein | 6g fat | 0g carbs |
Cheddar vs Other Common Cheeses
| Cheese Type | Calories | Fat |
|---|---|---|
| Full-fat cheddar (30g) | ~125 kcal | 10g fat |
| Reduced-fat cheddar (30g) | ~88 kcal | 6g fat |
| Mozzarella (30g) | ~78 kcal | 5g fat |
| Parmesan (15g, grated) | ~59 kcal | 4.3g fat |
| Brie (30g) | ~94 kcal | 7.9g fat |
| Cottage cheese (100g) | ~90 kcal | 4g fat |
| Feta (30g) | ~75 kcal | 6g fat |
Cheddar in Meals
Cheddar is commonly used in ploughman's lunches, cheese on toast, sandwiches, baked potatoes and in cooking (macaroni cheese, lasagne). Its calorie density per tablespoon of grated cheese (58 kcal per 14g) makes it easy to add significant untracked calories in cooking. Weighing grated cheese rather than estimating by tablespoon is the most effective way to control cheese-related calorie intake, as tablespoon estimates vary 2–3x based on how tightly packed the cheese is.
🥗 Lower Calorie: Use reduced-fat mature cheddar (88 kcal per 30g vs 125 kcal) for cooked dishes — the stronger flavour of mature cheddar means you can use less quantity while still achieving the same taste impact, saving 37+ kcal per portion.
💪 Higher Protein: Cheddar is not a high-protein food relative to its calories — 30g provides 7.5g protein at 125 kcal. For more protein-per-calorie from dairy, cottage cheese (12g protein per 100g at 90 kcal) is far superior.
🔄 Smarter Swap: Grate cheddar finely rather than cutting chunks — fine grating increases surface area, meaning the cheese distributes more evenly over a larger area. You use approximately 30–40% less cheese by weight while achieving the same visual coverage and flavour intensity.
Burn This Food
To burn ~125 kcal (70 kg adult):
| Activity | Duration |
|---|---|
| Brisk walking | ~28 min |
| Jogging | ~14 min |
| Cycling | ~18 min |
| Swimming | ~17 min |
FAQs
How many calories in cheddar cheese per 100g?
Full-fat cheddar contains approximately 402–416 calories per 100g, 25g protein and 33–34g fat. Reduced-fat cheddar is approximately 270–295 kcal per 100g.
How many calories in a slice of cheddar?
A thin slice (20g) contains approximately 83 calories. A standard slice (30g, matchbox size) is approximately 125 calories. A thick slice (40g) is approximately 166 calories.
Is mature cheddar higher in calories than mild?
No — mature and mild cheddar have virtually the same calorie content (approximately 416 kcal per 100g). The difference in flavour comes from longer ageing and enzymatic activity, not increased fat content. Extra mature cheddar may be fractionally different by brand but the variation is less than 5%.
What is the lowest-calorie cheese similar to cheddar?
Reduced-fat cheddar (88 kcal per 30g) is the most direct lower-calorie alternative. Feta (75 kcal per 30g) has a similar bold flavour with less fat. Mozzarella (78 kcal per 30g) is lower in fat with a milder flavour.
📊 Data source: USDA FoodData Central and UK government food composition data. See Methodology.