Calories in
cheese, cheddar
403 kcal per 100 g Cheese, cheddar contains 403 calories per 100 grams, or about 532 calories per cup, diced. Per 100 g it provides 22.9 g protein, 3.4 g carbohydrate and 33.3 g fat.
By calories that splits 3% carbohydrate, 23% protein, 74% fat.
Calories in a typical serving
Per-100 g figures are useful for comparison but nobody eats 100 g of anything on purpose. These are the USDA's own household measures.
| Serving | Grams | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 1 cup, diced | 132.0 g | 532 | 30.2 g | 4.4 g | 44.0 g |
| 1 cup, melted | 244.0 g | 983 | 55.8 g | 8.2 g | 81.3 g |
| 1 cup, shredded | 113.0 g | 455 | 25.8 g | 3.8 g | 37.6 g |
| 1 oz | 28.4 g | 114 | 6.5 g | 1.0 g | 9.5 g |
Full nutrition, per 100 g and per cup, diced
| Nutrient | Per 100 g | Per cup, diced |
|---|---|---|
| Energy | 403 kcal | 532 kcal |
| Protein | 22.9 g | 30.2 g |
| Total fat | 33.3 g | 44.0 g |
| Saturated fat | 18.9 g | 24.9 g |
| Carbohydrate | 3.4 g | 4.4 g |
| Fibre | 0.0 g | 0.0 g |
| Sugars | 0.5 g | 0.6 g |
| Sodium | 653.0 mg | 862.0 mg |
| Potassium | 76.0 mg | 100.3 mg |
| Calcium | 710.0 mg | 937.2 mg |
| Iron | 0.1 mg | 0.2 mg |
| Vitamin C | 0.0 mg | 0.0 mg |
| Vitamin A | 337.0 µg | 444.8 µg |
| Cholesterol | 99.0 mg | 130.7 mg |
| Water | 36.8 g | 48.5 g |
USDA FoodData Central, SR Legacy (FDC ID 173414). A dash means the nutrient was not measured for this item, which is not the same as zero.
How cheese, cheddar compares
Among the 72 dairy and egg products items on this site, cheese, cheddar ranks 11 of 72 by calorie density, against a category average of 309 kcal per 100 g — so it is about 30% more calorie-dense than typical for its group.
It carries 5.7 g of protein per 100 calories, a moderate protein contribution.
To burn off one cup, diced (532 kcal), a 70 kg adult would walk for roughly 109 minutes — see the walking calculation on our sister site, or pick a different activity. Treat that as a sense of scale rather than a rule: eating and moving are not a simple ledger.
Questions
How many calories are in cheese, cheddar?
Cheese, cheddar contains 403 calories per 100 g, which works out to about 532 calories per cup, diced. It also provides 22.9 g of protein, 3.4 g of carbohydrate and 33.3 g of fat per 100 g.
What is the macro breakdown of cheese, cheddar?
By calories, cheese, cheddar is roughly 3% carbohydrate, 23% protein and 74% fat. That makes it a predominantly fat-based food.
How long does it take to burn off a cup, diced?
About 109 minutes of ordinary walking for a 70 kg adult (MET 4.0). That is a rough guide for scale, not a prescription — appetite and activity interact in ways a simple subtraction does not capture.
Is this figure exact for the cheese, cheddar I bought?
No. These are USDA reference values, averaged across samples. Real foods vary with variety, ripeness, growing conditions, cut, brand and how they were cooked — 10–20% either way is normal. Use them for planning, not precision.
Similar foods
Closest in calorie density within dairy and egg products.
Source: USDA FoodData Central, SR Legacy — public domain. Full USDA description: "Cheese, cheddar (Includes foods for USDA's Food Distribution Program)". General information only — not medical or nutrition advice. Values are averages for a food type and vary by brand, ripeness and preparation.