A serving of 1/4 cup (28 g) Fancy Shredded Sharp Cheddar Cheese typically provides around 110 calories. This delicious cheese can be part of a balanced diet and consumed in moderation.

Cheddar Cheese is a good source of protein and fat, but it also contains other vital nutrients like Calcium, Vitamin D, and Iron. Let's take a deeper dive into its nutritional value.

If you are a cheese lover, you might be interested to know more about the health benefits and potential risks it may pose for your body. So, let's get started with this article and learn more about cheese's nutritional value and impact on your health.

Calories per serving

As mentioned before, one serving of 1/4 cup (28 g) Fancy Shredded Sharp Cheddar Cheese carries around 110 calories. People who are watching their calorie intake should be mindful of their cheese consumption, especially if they are pairing it with high-calorie foods like crackers, bread or salad dressings. It's essential to keep moderation in mind when consuming cheese. Small quantities of cheese can be a nutritious and satisfying addition to a meal, but larger amounts may lead to unwanted weight gain if consumed regularly in abundance. Therefore, it's essential to keep a watchful eye on your portion sizes and enjoy cheese in moderation. It's good to remember that cheese is not the only source of calories in your diet. Other food items like bread, rice, and pasta also contribute to your calorie intake. Therefore, it's essential to balance your meals and consume fewer calories than what you burn to maintain or lose weight.

Protein

Cheese is an excellent source of protein, an essential macronutrient that our bodies need to build and maintain muscles, bones and organs. A 1/4 cup (28 g) fancy shredded sharp cheddar cheese typically contains around 7 grams of protein. Protein is also great for appetite control and can keep you feeling full and satisfied for more extended periods. Therefore, adding a small portion of cheese to your meals may help keep cravings and hunger in check, reducing snacking temptations and overeating. Note that cheese is not the only source of protein in your diet. Other protein-rich foods, including meat, fish, eggs, nuts, and legumes, can be incorporated into your diet to give different varieties and flavors, balancing your meals and meeting your daily protein needs.

Fat content

Cheese is high in fat, which is why it often gets a bad reputation in the world of health and wellness. However, not all fats are equal, and some types of fat can be healthy when consumed in moderation. A serving of 1/4 cup (28 g) fancy shredded sharp cheddar cheese contains around 9 grams of fat, which includes both saturated and unsaturated fats. Saturated fats are known to increase bad cholesterol levels, while unsaturated fats can help lower cholesterol levels and support the body's normal functions. Therefore, it's essential to choose high-quality cheese types like sharp cheddar, which is less processed, to reduce the amount of unhealthy fat in your meals. Reducing your overall cheese consumption and replacing it with low-fat alternatives like feta or mozzarella can also help reduce calorie and fat intake.

Dietary fiber

Cheese is not a source of dietary fiber, which is the indigestible part of plant-based foods that keeps our digestive system healthy and regulates bowel movements. Although cheese doesn't provide fiber, pairing it with other fiber-rich foods like fruits, vegetables, and whole-grain bread can create a balanced and healthy meal, ensuring a well-rounded diet. So, keep in mind that a lack of fiber intake may cause digestive problems and constipation. Hence, eating a variety of plant-based foods with your cheese can help maintain a healthy gut and intestinal tract.

Calcium content

Calcium is essential for maintaining bone health, and cheese is an excellent source of this mineral. A serving of 1/4 cup (28 g) fancy shredded sharp cheddar cheese includes around 200 milligrams of calcium, which is equivalent to about 20% of your daily calcium requirements. Besides bone health, calcium has many other benefits, including regulating muscle contraction, supporting nerve function, and enabling blood clotting. Therefore, making sure to consume calcium-rich foods like cheese can help maintain optimal body functions. However, keep in mind that being dairy-free doesn't mean you can't obtain the required amount of calcium necessary for your body. Many other non-dairy sources like green leafy vegetables, nuts, and tofu can also provide calcium to your diet.

Sodium content

Cheese can be high in sodium, which is a mineral that is essential for regulating blood pressure and various other bodily functions. However, consuming excess sodium can lead to high blood pressure, a leading cause of cardiovascular disease. Therefore, it's essential to be mindful of your sodium intake when consuming cheese. A 1/4 cup (28 g) fancy shredded sharp cheddar cheese typically contains around 180 milligrams of sodium. If you have high blood pressure or are at risk, you may want to reduce your daily sodium intake, avoiding high-salt cheese and choosing low-sodium alternatives instead. It's important to note that many processed foods, including fast food, canned foods, and snack foods, are also high in sodium. Hence, it's important to balance your overall sodium intake throughout the day by choosing low-salt alternatives and limiting the consumption of processed foods.

Carbohydrates

Cheese is not a significant source of carbohydrates, which are the macronutrients that provide energy to our bodies. A 1/4 cup (28 g) fancy shredded sharp cheddar cheese typically contains around 1 gram of carbohydrates. Therefore, consuming cheese can be an excellent addition to a low-carb diet. Low-carb diets have been shown to aid weight loss and improve blood sugar levels in people with type 2 diabetes. However, it's essential to balance your carb intake throughout the day and ensure you're consuming enough of them, particularly if you're an athlete or have high energy requirements.

Vitamin D

Vitamin D is an essential vitamin that helps the body absorb calcium and maintain optimal bone health. Cheese is a good source of Vitamin D, mainly if it's made from fortified milk. A 1/4 cup (28 g) fancy shredded sharp cheddar cheese typically contains around 8 micrograms of Vitamin D. Vitamin D is also shown to have many other health benefits, including reducing the risk of depression, improving immune function, and reducing the risk of chronic diseases. However, not everyone consumes enough Vitamin D in their diet, and people living in colder climates may be at higher risk of Vitamin D deficiency, so it's essential to include cheese in your diet, particularly if you're not getting enough sunlight exposure.

Iron content

Iron is an essential mineral that helps our bodies create red blood cells, which carry oxygen throughout our bodies. Cheese is a good source of iron, and a 1/4 cup (28 g) fancy shredded sharp cheddar cheese contains around 0.5 milligrams of iron. Iron is particularly important for women, as they generally require more iron than men due to blood loss during menstruation. Iron deficiency can lead to anemia, a condition that can cause fatigue, weakness, and other health problems. Therefore, consuming cheese can help meet the body's iron needs and prevent deficiency. However, note that iron absorption can be reduced by other dietary factors like calcium, tea, and coffee. Therefore, it's essential to balance your intake and consume iron-rich foods along with Vitamin C sources like oranges, bell peppers, or strawberries, which increase iron absorption.

Cholesterol

Cheese does contain cholesterol, which is a compound that our bodies need to build and maintain cell membranes and synthesize hormones. However, too much cholesterol can increase the risk of heart disease and other health concerns. A serving of 1/4 cup (28 g) fancy shredded sharp cheddar cheese typically contains around 30 milligrams of cholesterol. However, research has shown that dietary cholesterol intake might not have as significant an influence on blood cholesterol levels as once believed, and a diet high in trans and saturated fats may be more damaging. Therefore, it's essential to consume cheese in moderation and balance your diet with other healthy fats like unsaturated fats found in nuts, seeds, and vegetable oils.