Published by Saura ·
Cheddar nutrition: calories, protein and portion sizes
In this Fineli Release 20.0 reference, 100 g provides about 413 kcal and 25.6 g protein. Reference food and preparation: cheddar-type cheese, 34% fat. Match the edible weight and preparation below, or use the current label for your own product.
Quick answer
An example 30 g edible portion of cheddar (cheddar-type cheese, 34% fat) supplies about 124 kcal, 7.7 g protein and 0 g fiber. This is a scaled food-composition estimate, not a recommended serving size.
Cheddar: nutrition per 100 g and example portion
Reference preparation: cheddar-type cheese, 34% fat. The exact source name is “Cheese, cheddar type, 34% fat” (Fineli food 698). Available carbohydrate excludes fiber and is not the same measure as US Total Carbohydrate.
Values are rounded after scaling. A small reported amount may round below 0.1 g; a missing value is marked Not available rather than treated as zero. This selected extract does not include sugar, sodium or micronutrient amounts; the full Fineli database contains information beyond these tables.
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| Nutrient | Per 100 g | Per 30 g example |
|---|---|---|
| Energy | 413 kcal | 124 kcal |
| Protein | 25.6 g | 7.7 g |
| Available carbohydrate (excludes fiber) | 0.1 g | <0.1 g |
| Fat | 34.4 g | 10.3 g |
| Saturated fat | 20.5 g | 6.2 g |
| Fiber | 0 g | 0 g |
How to weigh cheddar
Weigh the cheese rather than counting slices or handfuls of grated cheese. Slice thickness and grating style vary substantially. This reference is a full-fat cheddar-type cheese, so reduced-fat products and processed cheese slices need their own labels.
Calculate your own cheddar portion
For the 30 g example, multiply the source amounts by 30 ÷ 100 = 0.3. The unrounded energy calculation is 412.8 × 0.3 = 123.84 kcal, displayed as approximately 124 kcal. Use the same factor for protein, available carbohydrate, fat and fiber.
For another amount, replace 30 with your own edible weight. Keep the preparation as cheddar-type cheese, 34% fat; if your food is prepared differently, choose a matching reference or calculate its recipe instead.
How preparation changes the estimate
Cheddar adds both protein and fat, including saturated fat. A smaller topping can change a meal's flavor without needing a 100 g portion. Sodium is not included in this extract, so check the package if that is relevant to your diet.
Meal ideas using cheddar
Use these combinations as menu ideas and adjust the amounts to your appetite and preferences. Each added ingredient belongs in the complete meal estimate.
- Add a weighed cheddar topping to a bean-and-tomato baked potato.
- Use cheddar with rye bread and raw vegetables, logging any spread too.
Compare other dairy
The following are separate reference foods, shown per 100 g for orientation. Check the preparation column: dry, raw and cooked values are not interchangeable, and equal gram weights are not necessarily equivalent portions.
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| Food | Reference preparation | Energy / 100 g | Protein / 100 g | Fiber / 100 g |
|---|---|---|---|---|
| Gouda | Gouda cheese, full-fat reference | 375 kcal | 23.5 g | 0 g |
| Mozzarella | mozzarella, full-fat reference | 264 kcal | 18.6 g | 0 g |
| Whole milk | 3.5% fat milk, vitamin-D-fortified source product | 63 kcal | 3 g | 0 g |
Nutrition values and photo results are estimates. Check ingredients and portions before saving a meal.
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- Gouda nutrition: calories, protein and portion sizesGouda (31 g fat/100 g): about 375 kcal and 23.5 g protein per 100 g. See portion calculations, preparation notes and the exact Fineli source.
- Mozzarella nutrition: calories, protein and portion sizesMozzarella (20.7 g fat/100 g): about 264 kcal and 18.6 g protein per 100 g. See portion calculations, preparation notes and the exact Fineli source.
- Whole milk nutrition: calories, protein and portion sizesWhole milk (3.5% fat): about 63 kcal and 3 g protein per 100 g. See portion calculations, preparation notes and the exact Fineli source.
- How to read a nutrition label without mixing up serving sizesCompare per-serving and per-100 g labels, calculate the amount you eat, and understand why US total carbohydrate differs from Fineli available carbohydrate.
- Protein and fiber breakfast ideas with everyday ingredientsBuild breakfast around a protein-containing food plus fruit, wholegrain bread, beans or seeds, with flexible menu ideas and preparation tips.
Frequently asked questions
How many calories are in 30 g of cheddar?
This cheddar-type cheese, 34% fat reference supplies about 124 kcal per 30 g edible portion. Match the preparation state and check a package label when available.
Does the preparation of cheddar matter?
Cheddar adds both protein and fat, including saturated fat. A smaller topping can change a meal's flavor without needing a 100 g portion. Sodium is not included in this extract, so check the package if that is relevant to your diet.
How do I calculate a different portion?
Multiply each per-100 g nutrient amount by your edible serving weight divided by 100. Match raw, dry, cooked or drained weight to the reference and include sauces or cooking additions separately.
Sources and method
- Fineli food 698: Cheese, cheddar type, 34% fat
Exact source record (Finnish interface). Values use the committed Release 20.0 extract, not a live query; a current record or a product label may differ.
- Fineli — National Food Composition Database in Finland (THL)
Release 20.0, accessed May 9, 2026. CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). Selected records are scaled to example portions and rounded; available carbohydrate excludes fiber. Source values describe representative foods, not a laboratory measurement of your meal.
- Fineli food 654: Cheese, gouda, average, 28-30% fat
Exact record used in the comparison table; match the preparation shown in that row.
- Fineli food 29239: Cheese, mozzarella cheese, 20% fat
Exact record used in the comparison table; match the preparation shown in that row.
- Fineli food 689: Milk, 3.5% fat, 1 ug added vitamin d
Exact record used in the comparison table; match the preparation shown in that row.
- Creative Commons Attribution 4.0 International
Fineli data license. THL source values have been selected, scaled to example portions and rounded for this page. Editorial meal ideas and preparation explanations are Saura additions.