Cheddar Cheese
Every 100 g of Cheddar Cheese contains 403 kcal and 25 g of protein. Because it has less than 5 g of available carbohydrate per 100 g, the glycemic index does not apply and its direct effect on blood sugar is minimal.
Medically reviewed by Dr. Wassim Habib · Last reviewed 12 October 2026
Glycemic index
Glycemic load
Calories
Protein
💡 Smart Nutritional Guidance
Consumption advice
Cheddar is rich in calcium and protein but high in saturated fat and salt; one slice (about 30 g) is enough.
Best preparation methods
Use a small amount grated to add flavour; its strong taste means you need less.
Important Nutritional Note
This food does not need a glycemic index, but the foods eaten with it determine the meal’s effect on blood sugar.
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (30 g) |
|---|---|---|
| Calories | 403 kcal | 120.9 kcal |
| Protein | 25 g | 7.5 g |
| Carbohydrate | 1.3 g | 0.4 g |
| Available carbohydrate | 1.3 g | 0.4 g |
| Fat | 33 g | 9.9 g |
| Dietary fibre | 0 g | 0 g |
| Insulin index | 33 · clinically tested (Holt / Bao) | |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
It provides 6.2 g of protein per 100 kcal, ranking 3 of 4 in Dairy & cheese (highest first).
Other foods in this group:
Frequently asked questions
Is Cheddar Cheese good for weight loss?
Cheddar Cheese provides 403 kcal per 100 g, so it is high in calories and fits a weight-loss plan only in small, measured amounts; a 30 g portion gives 121 kcal.
How does Cheddar Cheese affect blood sugar?
Cheddar Cheese contains only 1.3 g of available carbohydrate per 100 g, so the glycemic index does not apply and its direct effect on blood sugar is minimal. The meal’s effect depends on what you eat with it, such as bread, rice or sweetened sauces.
What is the nutritional value of a typical portion of Cheddar Cheese?
A typical 30 g portion of Cheddar Cheese provides about 121 kcal, 7.5 g protein, 0.4 g carbohydrate, 9.9 g fat and 0 g fibre.
Disclaimer: This guidance is for nutritional lifestyle orientation and does not constitute a diagnostic medical device under EU Regulation MDR 2017/745.