Cheddar Cheese: Are There Health Benefits? (2024)

Few foods are beloved in America quite like cheddar cheese, which regularly ranks at the top of favorite cheese surveys. Although recently overtaken by mozzarella in terms of consumption, cheddar remains a popular option for snacking and cooking.

Cheddar cheese is named after the English village of Cheddar, where it was first created in the 11th century. The process of making cheddar is similar to that of other cheeses. It begins with a mixture of cultured milk and rennet. Leftover liquid, called whey, is then drained to leave behind curds. Heating the curds removes moisture and melts them into large slabs. These are then pressed through a mill and into a mold. The formed blocks of cheddar are then aged until ready to be eaten.

Nutrition Information

Like many dairy products, cheddar cheese is rich in calcium. In addition to helping build strong bones, calcium also plays a role in blood clotting and several other important functions.

Cheddar can also be a great source of:

One cubic inch of cheddar cheese contains:

  • 69 calories
  • 4 grams of protein
  • 6 grams of fat
  • Less than 1 gram of carbohydrates

Potential Health Benefits of Cheddar Cheese

Many of the ingredients in cheddar cheese offer a variety of health benefits. Some of those benefits include:

Lower cholesterol. Despite its saturated fat content, eating cheddar cheese in moderation may help you lower your cholesterol. This is especially true for middle-aged adults.

Participants in one study had more success getting their cholesterol levels down after eating full-fat cheese than people who ate reduced-fat cheese or butter. This was true for both overall levels and LDL ("bad") cholesterol. Researchers credit this effect to the "cheese matrix"— a concept describing how the arrangement of proteins and calcium in cheese offers a variety of health benefits.

Bone strength. Cheddar cheese is a good source of calcium—one of the most important nutrients for promoting bone health. People who maintain a diet rich in calcium are less likely to develop osteoporosis. The vitamin K in cheddar cheese also plays a valuable role in promoting bone health.

Healthy teeth. While daily brushing and flossing are key to maintaining dental health, diet is also important. Snacking on cheese—instead of sugary snacks—may help reduce cavities.

In one study on dairy products and oral health, participants who ate cheddar cheese saw a significant increase in pH levels in their mouths compared to people who drank milk or ate sugar-free yogurt. Low pH raises the chances of cavities.

Potential Risks of Cheddar Cheese

Some people are allergic to a protein in cheese called casein. An allergic reaction to this substance can cause inflammation throughout the body, rashes, acne, headaches, and sinus congestion.

If you’re intolerant to lactose, the sugar that naturally occurs in cheese, this can also trigger a reaction. Symptoms of lactose intolerance can include bloating, flatulence, and diarrhea.

If you’ve never been tested for these sensitivities, talk with your doctor or a dietician about them.

Cheddar cheese has fairly high levels of saturated fat compared to other dairy products. Eating foods high in saturated fats can raise your cholesterol levels and put you at risk of cardiovascular disease.

However, research indicates that people over age 65 may be able to eat full-fat dairy products, such as cheddar cheese, without increasing their chance of death from heart attacks.

Like all high-fat foods, cheddar cheese should be enjoyed in moderation.

Healthy Alternatives

There are more and more alternatives to cheese popping up. If you're lactose intolerant, cheese made from almonds or cashews make a nice alternative, though you may need to be wary of things like added salt if you eat those.

Fat-free cheese is a possible alternative if you're worried about how much fat you're taking in. In fact, some research suggests that low-fat cheeses can aid in weight loss because your body burns more fat when it gets enough calcium.

Cheddar Cheese: Are There Health Benefits? (2024)

FAQs

Cheddar Cheese: Are There Health Benefits? ›

Supports bone health: Cheddar cheese is rich in calcium, which is essential for strong bones and teeth. Promotes muscle growth and repair: The high-quality protein in cheddar cheese aids in muscle maintenance and growth. Boosts metabolism: Cheddar cheese contains vitamin B12, which helps maintain a healthy metabolism.

Does cheddar cheese have any health benefits? ›

A 30g portion of cheddar provides calcium, phosphorus, vitamin B12 and protein and can be enjoyed as part of a healthy, balanced diet. Cheddar Cheese is a food that can cause consumer confusion when it comes to understanding its role in a healthy diet.

Which cheddar cheese is the healthiest? ›

Reduced-fat Cheddar

The reduced-fat version isn't low in fat or salt but contains 30 per cent less fat than the standard variety so it's a good switch to make. On average it contains 22 per cent fat (14 per cent saturated) compared to standard Cheddar which contains about 35 per cent fat (22 per cent saturated).

How much cheddar cheese should you eat a day? ›

“If your diet, in general, is very low in saturated fats and sodium, having two to three ounces of cheese a day may be safe,” says Supan. “If you're trying to eat healthy or have any heart concerns, I would try to stick to one ounce of high-quality cheese a day, or maybe even less than that a few times a week.”

Which is healthier American or cheddar cheese? ›

Cheddar is lower in sodium and has more protein than American cheese. For individuals monitoring sodium levels, cheddar is a better choice. Excess sodium can increase blood pressure in some people. High blood pressure is a significant risk factor for heart disease.

What are the disadvantages of cheddar cheese? ›

Cheddar cheese has fairly high levels of saturated fat compared to other dairy products. Eating foods high in saturated fats can raise your cholesterol levels and put you at risk of cardiovascular disease.

What is the most unhealthy cheese? ›

The 10 Unhealthiest Cheeses You Can Buy
  • American cheese. It's heavily processed, full of preservatives, and loaded with salt. ...
  • Mascarpone. A soft, spreadable cheese that's used in a lot of desserts. ...
  • Double Gloucester. ...
  • Brunost. ...
  • Any cheese that comes in a can or jar. ...
  • Brie. ...
  • Stilton. ...
  • Pre-grated parmesan cheese.
May 16, 2024

What brand is 100% real cheese? ›

Sargento® Cheese

Since our founding in 1953, Sargento has been dedicated to innovation. We do what we do for the love of 100% real, natural cheese; from ahead-of-its-time packaging to unique varieties, from industry firsts to industry bests.

Is cheddar cheese inflammatory? ›

A 2017 review of 52 clinical studies, published in Critical Reviews in Food Science and Nutrition, concluded that dairy generally has anti-inflammatory effects, except in people allergic to cow's milk.

Is cheddar cheese bad for cholesterol? ›

While cheddar cheese and American cheese are the two most popular cheeses, they are also among the highest in cholesterol and saturated fat. Ricotta cheese, cottage cheese, and fat-free cheeses are not as popular, but they are much healthier.

Is peanut butter healthy for you? ›

Peanut butter is loaded with so many good, health-promoting nutrients, including vitamin E, magnesium, iron, selenium and vitamin B6. Research shows that people who regularly eat nuts and nut butter, including peanut butter, are less likely to develop heart disease and type 2 diabetes.

What is the best cheese for your heart? ›

The best cheeses for heart disease are the ones with less saturated fat and sodium. Swiss cheese is probably the best choice, with only 53 mg of sodium per ounce. Mozzarella, goat and ricotta cheeses also fall on the lower side of the sodium scale, with about 130 milligrams per serving.

Is cheddar cheese 100% cheese? ›

Ingredients: American cheese often contains additional ingredients like emulsifiers and preservatives, while cheddar is made from 100% cow's milk. Aging: Cheddar undergoes an aging process that can range from a few months to several years, enhancing its flavor and texture.

Is boar's head American cheese real cheese? ›

Boar's Head American Cheese is a pasteurized process cheese that is made with 100% cheddar cheese for smooth textured cheese with amazing melting qualities. Boar's Head American Cheese is great for hot and cold applications alike.

Is cheddar a superfood? ›

Cheese may be high in fat but it's also a flavorsome nutritional goldmine. Most varieties are a great source of calcium (for bones, muscle contraction and nerve impulse transmission) and iodine (for thyroid function and metabolism).

What is cheddar cheese best for? ›

It melts easily, making it a great choice for dishes like grilled cheese sandwiches, quesadillas, nachos, chili, pasta dishes, and potato-based casseroles. Sharp Cheddar: Aged for 1-2 years or even longer, sharp cheddar has a more pronounced, tangy, and slightly bitter flavor.

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