One ounce is the standard portion size that's listed on most cheddar cheese food labels. The U.S. Department of Agriculture encourages the consumption of 3 cups of dairy products per day if you’re consuming a 2,000-calorie diet. In general, cheddar cheese is high in fat and calories. Reduced-fat varieties of cheddar cheese are available and can help control your caloric intake.
Calories
The number of calories present in 1 ounce of cheddar cheese depends on the type of cheese. Reduced-fat varieties of cheddar cheese are lower in fat and calories than regular cheddar cheese. According to the U.S. Department of Agriculture’s nutrient data laboratory, 1 ounce of regular cheddar cheese contains 114 calories. One ounce of low-fat cheddar cheese contains only 49 calories.
Carbohydrates
Both regular and low-fat cheddar cheese varieties do not contain a significant amount of carbohydrates -- less than 1 gram per ounce. If you’re an adult, the Institute of Medicine (IOM) encourages you to consume at least 130 grams of carbohydrates each day. If you’re pregnant or breastfeeding, the IOM recommends consuming 175 and 210 grams of carbohydrates, respectively, each day.
Protein
Cheddar cheese is an excellent source of high-quality complete protein -- it contains all the essential amino acids your body requires on a daily basis. Both regular and low-fat cheddar cheeses contain about 7 grams of protein per 1-ounce serving. The IOM says that men should consume 56 grams of protein per day, and women should consume 46 grams per day. Women that are pregnant or lactating should up their daily intake of protein to 71 grams.
Fat
Cheddar cheese contains saturated fat, a leading contributor to high blood cholesterol and heart disease. However, low-fat cheddar cheese only contains about 2 grams of fat per ounce, according to the U.S. Department of Agriculture. Regular cheddar cheese contains about 9 grams of fat per 1-ounce serving. If you're an adult, the IOM recommends consuming 20 to 35 percent of your daily calories from fat. This comes out to 44 to 78 grams of fat per day for a 2,000-calorie diet.
Cholesterol
The U.S. Department of Agriculture encourages you to limit your dietary cholesterol consumption to less than 300 mg per day to reduce disease risks. One ounce of regular cheddar cheese contains about 30 mg of cholesterol, and 1 ounce of low-fat cheddar cheese contains about 6 mg of dietary cholesterol.
References
- U.S. Department of Agriculture; Dietary Guidelines for Americans 2010 (.pdf)
- U.S. Department of Agriculture: Nutrient Data Laboratory
- Institute of Medicine Food and Nutrition Board; Dietary Reference Intakes: Macronutrients; Jan 2011 (.pdf)
- American Dietetic Association; American Dietetic Association Publishes Evidence-Based Nutrition Practice Guidelines for Registered Dietitians; Sept. 2006
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