Mature Cheddar: A Detailed Nutritional Profile
A 10g serving of mature cheddar cheese contains a concentrated amount of calories, typically ranging from 40 to 42 kcal. This might seem like a small number, but it is important to contextualize it within the overall nutritional makeup of the cheese. The dense energy content is a direct result of the cheesemaking process, which removes most of the water, concentrating the fat and protein.
The Macronutrient Breakdown
For a 10g serving of mature cheddar, the calories are not distributed evenly across macronutrients. Here is a typical breakdown:
- Fat: This is the primary contributor, accounting for roughly 3-3.5g per 10g serving. Mature cheddar's distinct flavor and texture come from this high fat content.
- Protein: Providing about 2-2.5g in a 10g portion, mature cheddar is a good source of protein even in small quantities. Protein is crucial for muscle repair and overall bodily functions.
- Carbohydrates: Mature cheddar, like most hard cheeses, contains a negligible amount of carbohydrates, often less than 0.1g per 10g serving, and is naturally sugar-free.
Beyond Calories: Other Nutritional Benefits
While the calorie count is a key metric for many, mature cheddar offers more than just energy. It is a rich source of several essential nutrients:
- Calcium: Critical for bone health, calcium is abundant in hard cheeses. A small 10g portion contributes to your daily intake.
- Vitamin B12: Essential for nerve function and energy metabolism, this vitamin is found in significant amounts in mature cheddar.
- Phosphorus: This mineral works with calcium to build strong bones and teeth.
Is Mature Cheddar a Healthy Choice?
Despite being high in fat, and consequently calories, mature cheddar can be part of a healthy diet when consumed in moderation. Its strong flavor means you can use a smaller amount to get the same taste impact, a concept known as "quality over quantity". The higher concentration of nutrients in mature, aged cheese provides a wealth of benefits beyond simple energy intake. Additionally, the ageing process can make the proteins easier to digest for some individuals.
A Look at Cheese Varieties: Comparison Table
Different types of cheese vary significantly in their calorie and fat content. Here is a comparison to put mature cheddar's nutritional profile into perspective. All values are approximate for a 1-ounce (28g) serving:
| Cheese Type | Calories (per 28g) | Total Fat (g) | Protein (g) | Sodium (mg) |
|---|---|---|---|---|
| Mature Cheddar | ~112 | ~9 | ~6 | ~185 |
| Mozzarella (whole milk) | ~85 | ~6 | ~6 | ~178 |
| Swiss | ~111 | ~9 | ~8 | ~53 |
| Feta | ~75 | ~6 | ~4 | ~260 |
| Cottage Cheese (1%) | ~81 | ~1 | ~14 | ~459 |
| Parmesan | ~111 | ~7 | ~10 | ~390 |
How Does Maturing Affect Cheese Nutrition?
As cheese matures, it loses moisture, which concentrates the remaining nutrients like protein and fat. This is why a mature cheddar has a more intense flavor and a denser nutritional profile than a mild or young cheese. For example, a mild cheddar will have a slightly higher water content, and therefore a slightly lower calorie density by weight. The ageing process can also produce probiotic bacteria that support gut health.
Serving Size and Portion Control
For those managing their calorie intake, portion control is key. A 10g serving is a small, controlled amount, roughly equivalent to a small domino or a single, thin slice. Pairing this small portion with other nutrient-rich, low-calorie foods, such as a salad or vegetables, can create a balanced and satisfying meal without excessive calories. While calorie tracking is important, it should be part of a holistic approach to nutrition that considers the benefits of the entire food matrix.
Conclusion
A 10g portion of mature cheddar cheese provides approximately 40 to 42 calories, with the majority of the energy coming from its fat content. Far more than just a calorie source, this small serving offers valuable protein, calcium, and vitamins like B12, making it a flavorful and beneficial addition to a balanced diet when consumed in moderation. By understanding the nutritional specifics and practicing portion control, you can enjoy mature cheddar while still adhering to your dietary goals.
Frequently Asked Questions
What are the main nutritional benefits of mature cheddar?
Mature cheddar is an excellent source of protein, calcium, phosphorus, and vitamin B12, all of which are important for bone health, muscle function, and energy metabolism.
How does the calorie count of mature cheddar compare to mild cheddar?
Because mature cheddar has a lower moisture content due to ageing, its fat and protein—and therefore calories—are more concentrated by weight compared to a milder, younger cheddar.
Is mature cheddar suitable for a low-carb diet?
Yes, mature cheddar is very low in carbohydrates, typically containing less than 0.1g per 10g serving, making it suitable for low-carb or ketogenic diets.
Does ageing cheese increase its nutritional value?
The ageing process concentrates nutrients like protein and fat, resulting in a denser nutritional profile. Some studies also suggest that aged cheese may contain probiotics and be easier to digest.
Can people with lactose intolerance eat mature cheddar?
During the ageing process, the lactose in cheese is broken down. As a result, mature cheddar contains negligible amounts of lactose and is often well-tolerated by those with lactose intolerance.
What is a good serving size for mature cheddar?
For a balanced diet, a standard portion size for hard cheese like cheddar is typically around 30g, but a 10g serving can be a good way to enjoy the flavor with fewer calories.
Is mature cheddar considered a high-sodium food?
Yes, mature cheddar is relatively high in sodium, with a 30g serving containing about 10% of the recommended daily maximum. Portion control is important for managing salt intake.
Can mature cheddar help with gut health?
Some mature cheddars contain live probiotic bacteria that survive the ageing and digestion processes, which can be beneficial for gut health.
