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Cheddar Cheese
Dairy · Aged Cheese

Cheddar Cheese

70Health
Score
B

Cheddar cheese is a nutrient-dense dairy product providing high-quality protein, bioavailable calcium, and essential micronutrients including vitamin B12 and zinc, making it valuable for bone health and metabolic function.

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Why Cheddar Cheese scores 70

Nutrient density24
Protein quality14
Fiber content0
Healthy fats5
Bioactive compounds7
Glycemic impact10
Top nutrients
Calcium55.5Phosphorus41Vitamin B1234.6Zinc28.2Selenium25.3

Nutrition

per_100g

403
Calories
24.9g
Protein
1.3g
Carbs
33.1g
Fat
0g
Fiber

Health benefits

Bone health and osteoporosis prevention

strong evidence

High bioavailable calcium (721mg per 100g) and phosphorus work synergistically to maintain bone mineral density; vitamin K2 (from aging process) may enhance osteocalcin activation for bone mineralization

Muscle maintenance and protein synthesis

strong evidence

Complete amino acid profile with high leucine content stimulates mTOR signaling and muscle protein synthesis, critical for preventing age-related sarcopenia

Neurological health and cognitive function

moderate evidence

Vitamin B12 supports myelin formation and homocysteine metabolism; elevated homocysteine is linked to cognitive decline, and B12 helps maintain normal levels

Immune function support

moderate evidence

Zinc (3.1mg per 100g) is essential for T-cell development and immune response; selenium enables selenoprotein synthesis for antioxidant defense

Pairs well with

  • ·Pair with cruciferous vegetables (broccoli, kale) because vitamin K from these foods works synergistically with calcium and phosphorus for enhanced bone mineralization
  • ·Combine with tomatoes because lycopene may improve calcium absorption and provide complementary antioxidant protection
  • ·Serve with apple slices because polyphenols in apples enhance mineral bioavailability and provide prebiotic fiber for gut health

Practical tips

  • ·Best timing: midday
  • ·Limit portion to 30-40g daily (roughly 1.5 ounces) to obtain nutrient benefits while managing saturated fat intake and calories
  • ·Choose aged cheddar (12+ months) over young cheddar, as the aging process increases lactase breakdown, improving digestibility for lactose-sensitive individuals
  • ·Store in parchment paper (not plastic) in a dedicated section of the refrigerator to prevent mold contamination and preserve flavor compounds

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