📊 Full nutrition facts — per 100g
| Nutrient | Amount | % Daily value | Level |
|---|---|---|---|
| Calories | 402 kcal | 20% | |
| Carbohydrates | 0.1g | <1% | |
| Protein | 25.0g | 50% | |
| Total fat | 33.1g | — | |
| Saturated fat | 21.1g | — | |
| GI | 0 — Zero | — | |
| Calcium | 721mg | 72% | |
| Vitamin B12 | 0.83µg | 35% | |
| Zinc | 3.1mg | 26% | |
| Phosphorus | 512mg | 51% | |
| Vitamin K2 | present — significant | — | |
| Sodium | 621mg | — |
Based on Australian NRV. Source: FSANZ Australian Food Composition Database.
📈 Glycaemic index (GI)
💊 Key vitamins & minerals
✅ Health benefits
Cheddar provides 721mg of calcium per 100g — substantially more than any other commonly consumed food. A 30g slice provides 216mg of calcium (21% of the daily requirement) compared to 28% from a 250ml glass of milk. The calcium in aged cheese also has good bioavailability because lactic acid produced during fermentation maintains a slightly acidic environment that enhances calcium absorption in the intestine.
Aged cheddar contains meaningful vitamin K2 (primarily menaquinone-4, MK-4) produced by bacteria during cheese maturation. K2 activates osteocalcin (directing calcium into bone) and prevents arterial calcification (via Matrix Gla Protein activation). The K2 content increases with cheddar maturity — extra-mature cheddar contains more K2 than mild. Vitamin K2 is present in very few foods (aged cheese, fermented dairy, natto) — cheddar is one of the most practical sources.
Cheddar's protein content (25g/100g) is comparable to lean meat and higher than eggs (13g/100g). The protein is primarily casein — slow-releasing, with all essential amino acids in good proportions (PDCAAS 1.0). A 30g slice provides 7.5g of complete protein at 120 kcal. The caloric density means cheddar contributes significant protein when used as a cooking ingredient in typically modest amounts.
Cheddar contains essentially zero carbohydrate (0.1g per 100g) — all lactose is completely consumed during the 3–24+ month maturation process. This means cheddar has zero glycaemic impact. For people with type 1 or type 2 diabetes counting carbohydrates, cheddar is a free food from a glycaemic perspective. For people following low-carbohydrate or ketogenic diets, cheddar provides protein, fat and calcium without any carbohydrate contribution.
⚠️ Who should limit or avoid
Cheddar contains 21.1g of saturated fat per 100g. A 30g serve provides 6.3g of saturated fat — 32% of the daily recommended limit. For people with cardiovascular disease or familial hypercholesterolaemia, the Heart Foundation Australia recommends limiting full-fat hard cheese. However, recent evidence suggests dairy saturated fat behaves differently from meat fat in terms of cardiovascular effects — context assessment is warranted.
A 30g slice provides 186mg of sodium — approximately 8% of the daily recommended limit. For people with sodium-sensitive hypertension, eating multiple slices (common in sandwiches and cooking) can contribute meaningfully to daily sodium intake. Reduced-salt cheddar is available. Balancing with low-sodium foods in the same meal helps manage overall sodium intake.
Mature and extra-mature cheddar contains so little lactose (<0.1g per 100g) that it is almost always well-tolerated by people with lactose intolerance. Mild cheddar retains slightly more lactose but is still very low. Lactose-intolerant people can generally eat aged cheddar without symptoms — it is one of the safest dairy products for this condition.
🛒 How to select & buy cheddar cheese
Mild (2–4 months): gentle, slightly buttery flavour; slight residual lactose; lower K2. Medium/vintage (4–8 months): more complex, slightly tangy; more K2; no meaningful lactose. Extra-mature (8–24+ months): sharp, complex, crystalline texture from tyrosine amino acid clusters; highest K2 and flavour intensity; zero lactose. The more mature the cheddar, the more K2 and flavour per gram — using strong aged cheddar means using less for the same impact, managing calorie intake.
Block cheddar: longest shelf life, best flavour, most economical. Pre-sliced: convenient but oxidises faster; best used within 3–4 days of opening. Pre-shredded: anti-caking agents (cellulose or starch) affect meltability and add minimal carbohydrate. For cooking where melting matters (sauces, toasties, pizza), always grate block cheddar freshly — superior melt quality.
Australian cheddar (Bega, Coles/Woolworths own-brand): good quality, affordable ($6–12 for 250g block). Premium Australian: Section 28 (SA), Pyengana Dairy (TAS), Barossa Valley Cheese Company — mature, artisan, complex flavours. Imported: Seriously Strong (Scottish), vintage English cheddar — available at specialty stores. Artisan cheesemakers at farmers' markets across Victoria, NSW, SA and WA also make excellent aged cheddar-style cheeses.
🧊 Storage tips & shelf life
Wrap cut cheddar first in baking paper (absorbs moisture) then in cling wrap or a sealed container. Avoid airtight plastic directly on the cut surface — the cheese needs to breathe slightly. White mould on cut surfaces is harmless — cut away with at least 1cm margin. Blue or green mould indicates deeper penetration — discard.
Cheddar can be frozen — the texture becomes crumbly and granular after thawing, making it less suitable for slicing but excellent for cooking, grating and melting. Grate cheddar before freezing for the most convenient frozen form — use directly from frozen for cooking. Freeze in 100–200g portions. Frozen cheddar retains full nutritional value including calcium, protein and K2.
📖 About cheddar cheese — complete guide
Cheddar is named after the village of Cheddar in Somerset, England, where the cheese was first documented in the 12th century CE. King Henry II of England purchased 10,000 pounds of cheddar from Somerset producers in 1170 — one of the earliest documented bulk cheese commercial transactions. The distinctive 'cheddaring' process — cutting the curd into slabs, stacking and turning them to expel whey and develop acidity before pressing — was codified by Somerset dairy farmer Joseph Harding in the 1850s, who systematised the process for the first time. Harding has been called the 'father of modern cheddar.' The introduction of starter cultures in the early 20th century allowed the style to be replicated industrially worldwide.
The Australian cheddar industry traces its origins to the dairy settlements of Victoria and New South Wales in the mid-19th century. The Bega Cooperative Society — founded in 1899 in the Bega Valley of NSW — is one of Australia's oldest dairy cooperatives and has been producing cheddar continuously for over 125 years. The Pyengana Dairy in Tasmania, established in 1897, produces a clothbound cave-aged cheddar using traditional methods that has won international awards and is considered by many specialists to be Australia's finest cheddar. Supporting Australian-made cheddar (Bega, Pyengana, Barossa Valley, Section 28) over imported alternatives directly supports Australian dairy farmers and regional processing employment.