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Cheddar cheese is a firm, aged cow’s milk cheese, and under FDA’s standard it must be at least 50% milkfat in its solids and no more than 39% moisture. In USDA SR Legacy data, an ounce of cheddar has about 114 calories, 6.5 grams of protein and 15% of the Daily Value for calcium, plus 27% DV for saturated fat and very little lactose. This guide walks through cheddar cheese nutrition, what sharp, mild and white cheddar mean on a label, what the orange color is, and what the evidence says when people ask whether cheddar cheese is healthy.
Peptide Labs does not sell cheddar or cheese products. This article is general nutrition information, not medical advice.
Key Takeaways
- 21 CFR 133.113 sets cheddar at a minimum 50% milkfat in the solids and maximum 39% moisture.
- Raw-milk cheddar is allowed only if it is aged at least 60 days at 35 degrees F or warmer.
- Per ounce, USDA lists 114 calories, 6.5 grams of protein and 15% DV calcium for cheddar.
- NIDDK names cheddar among the hard cheeses that are lower in lactose than other milk products.
- Sharp, mild and white are flavor and color terms; the federal standard does not define them.
What is cheddar cheese?
FDA’s standard of identity for cheddar (21 CFR 133.113) describes the method in detail. Milk is cultured and set with clotting enzymes, the curd is cut and heated to release whey, and then the curd is matted into a solid mass. That mass is cut into slabs that are piled and handled to drain more whey and build acidity, then the pieces are salted and pressed into forms. The result is a dense cheese that keeps far longer than fresh cheeses.
The standard allows pasteurized milk and also unpasteurized milk, but only if the cheese is held at a temperature of not less than 35 degrees F for at least 60 days before sale. Whether a cheese is pasteurized matters for pregnancy, as covered below, so check the label.
Sharp, mild and white cheddar
- Mild, medium, sharp and extra sharp: these words describe how strong the flavor is. Makers develop the flavor during aging, but the federal standard does not set an age for any of these terms, so each maker decides.
- White cheddar: the cheddar standard lists coloring as optional. Cheddar made without added color stays a natural cream or pale yellow and is often sold as white cheddar.
- Orange cheddar: the orange shade comes from added color. If the ingredient list names annatto, that is a color additive extracted from the seeds of the annatto tree (Bixa orellana). FDA lists annatto extract among color additives exempt from certification, unlike certified synthetic dyes such as the one in our Red 40 guide.
Cheddar cheese vs process cheese
Cheddar cheese and processed cheese products are not the same food under federal rules. A product named cheddar cheese has to meet 21 CFR 133.113. Products labeled pasteurized process cheese, pasteurized process cheese food or pasteurized process cheese spread follow their own standards (21 CFR 133.169, 133.173 and 133.179), each with its own ingredient, moisture and fat requirements. The product name on the front of the package tells you which one you are buying, and the difference shows up in the nutrition data: USDA lists pasteurized process American cheese at 21% DV of sodium per ounce, compared with 8% DV for cheddar.
Cheddar nutrition per ounce (USDA)
Values below are from USDA FoodData Central SR Legacy, per 1 ounce (28.35 grams), with % DV based on FDA reference amounts. Similar firm cheeses are included for comparison.
| Per 1 oz (USDA FDC ID) | Calories | Protein (% DV) | Saturated fat (% DV) | Sodium (% DV) | Calcium (% DV) |
|---|---|---|---|---|---|
| Cheddar (173414) | 114 | 6.5 g (13%) | 5.3 g (27%) | 185 mg (8%) | 201 mg (15%) |
| Cheddar, sharp, sliced (170899) | 116 | 6.9 g (14%) | 5.5 g (27%) | 183 mg (8%) | 202 mg (16%) |
| Cheddar, reduced fat (171292) | 90 | 7.8 g (16%) | 3.6 g (18%) | 178 mg (8%) | 216 mg (17%) |
| Low-sodium cheddar or colby (173440) | 113 | 6.9 g (14%) | 5.9 g (29%) | 6 mg (0%) | 199 mg (15%) |
| Colby (173416) | 112 | 6.7 g (13%) | 5.7 g (29%) | 171 mg (7%) | 194 mg (15%) |
| Swiss (171251) | 111 | 7.6 g (15%) | 5.2 g (26%) | 53 mg (2%) | 252 mg (19%) |
| Mozzarella, part skim (170847) | 72 | 6.9 g (14%) | 2.9 g (14%) | 175 mg (8%) | 222 mg (17%) |
Beyond the table, USDA lists an ounce of cheddar with 96 micrograms of vitamin A (11% DV), 8.1 micrograms of selenium (15% DV), 129 milligrams of phosphorus (10% DV), 0.31 micrograms of vitamin B12 (13% DV) and 28 milligrams of cholesterol (9% DV); our dietary cholesterol guide puts that number in context. Portions add up quickly with shredded cheese: USDA lists a cup of shredded cheddar at 113 grams, with about 455 calories, 738 milligrams of sodium (32% DV) and 21.3 grams of saturated fat (107% DV).
Is cheddar cheese healthy?
Cheddar is a concentrated food. With about 37 grams of water per 100 grams in USDA data, it packs protein, calcium, vitamin A and selenium into a small portion, along with fat and salt. How it fits your diet depends on portion size and the rest of your eating pattern.
Saturated fat and calories
At 27% DV of saturated fat per ounce in USDA data, cheddar is one of the richer everyday cheeses. The 2020-2025 and 2025-2030 Dietary Guidelines both say saturated fat should stay under 10% of daily calories, and the 2025-2030 edition says that when people consume dairy they can include full-fat dairy with no added sugars. Reduced-fat cheddar has 18% DV saturated fat per ounce in USDA data.
Sodium
FDA describes 5% DV or less of sodium per serving as low and 20% DV or more as high. Cheddar, at 8% DV per ounce in USDA data, sits in the middle, lower than processed American cheese (21% DV) and parmesan, and higher than Swiss. Low-sodium cheddar exists; see our low-sodium foods guide for label reading.
Protein and minerals
An ounce of cheddar gives about the same protein as an ounce of mozzarella and a similar share of calcium. Our calcium-rich foods guide and high-protein foods list compare cheddar with other sources.
Lactose, allergy and pregnancy
- Lactose: USDA lists 0.12 grams of lactose per 100 grams of cheddar, compared with 5.05 grams in whole milk. NIDDK suggests that people with lactose intolerance try “hard cheeses, like cheddar or Swiss, which are lower in lactose than other milk products.” Our lactase guide covers enzyme products.
- Milk allergy: milk is one of the nine major food allergens under US law. Low lactose does not make cheddar safe for anyone with a milk allergy.
- Pregnancy: FDA says pregnant women are about 10 times more likely to get listeriosis and advises avoiding cheeses made with unpasteurized (raw) milk. Raw-milk cheddar is allowed after aging under the federal standard, so read the label and ask your clinician if you are unsure.
Frequently Asked Questions
How many calories are in cheddar cheese?
USDA lists about 114 calories per ounce of cheddar, 116 for sharp sliced cheddar and 90 for reduced-fat cheddar.
Is cheddar cheese healthy?
It supplies protein, calcium, vitamin A and selenium, but it is also high in saturated fat per ounce in USDA data. Portion size and the rest of your diet decide how it fits.
What makes cheddar sharp?
Sharp cheddar has a stronger flavor that develops during aging. The federal standard does not define how long a sharp or extra sharp cheddar must age.
What is the difference between white and orange cheddar?
Color. The cheddar standard allows optional coloring. Orange cheddar has added color, which may be listed as annatto; white cheddar is made without it.
Is cheddar cheese lactose free?
Not officially, but USDA lists very little lactose in cheddar, and NIDDK names it among hard cheeses that are lower in lactose.
Can you eat cheddar cheese while pregnant?
FDA advises avoiding cheese made with unpasteurized milk during pregnancy. Check that the label says pasteurized and ask your clinician.
Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before starting a supplement, especially if you take medicines, are pregnant or have a food allergy. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Last reviewed October 2026.
Related guides: Mozzarella: Nutrition, Fresh vs Low-Moisture and Health Facts, Cheese: Nutrition, Types of Cheese and Is Cheese Healthy?, Foods High in Calcium: USDA List, Non-Dairy Sources and Absorption, Gouda: Nutrition, Smoked Gouda and What the Label Means.