Mature Cheddar: A Look at the Nutritional Facts
Mature cheddar cheese is a delicious and versatile dairy product, but its dense flavor comes with a high concentration of calories per gram. Knowing the exact calorie count for a standard 30g portion can help you manage your daily intake effectively, especially if you're watching your weight. The calorie density is influenced by the maturation process, which reduces moisture and concentrates nutrients, including fat and protein.
The Calorie Count: Breaking it Down
For a typical 30g serving of mature cheddar, the calorie content generally falls within a tight range of 121-125 kcal. The exact number can vary slightly based on the brand, aging process, and fat content. For example, a lighter or reduced-fat mature cheddar will have fewer calories per gram than a full-fat version.
Macronutrient Composition
Calories come from the three main macronutrients: fat, protein, and carbohydrates. Mature cheddar's composition highlights why it's so energy-dense. A 30g serving provides a substantial portion of fat and protein, while being very low in carbohydrates.
- Fat: A 30g serving typically contains around 10 to 10.5 grams of total fat. A significant portion of this is saturated fat, which is important to consider for those monitoring their heart health.
- Protein: Mature cheddar is an excellent source of protein, with a 30g portion offering approximately 7.6 grams. This makes it a satisfying snack that can contribute to muscle maintenance.
- Carbohydrates: For all intents and purposes, mature cheddar is a low-carb food, containing less than 0.5 grams of carbohydrates and sugars per 30g serving.
Micronutrient Benefits
Beyond the macronutrients, mature cheddar is packed with essential micronutrients. Notably, a 30g serving can provide around 20-28% of your recommended daily intake of calcium, which is vital for bone health.
Here are some other vitamins and minerals found in mature cheddar:
- Vitamin A
- Vitamin B12
- Phosphorus
- Zinc
How Calorie Count Varies Between Brands
While the average calorie count is useful, it's worth noting that specific brands may have slight variations. Always check the nutritional information on the packaging to be certain. A comparison of typical full-fat vs. lighter mature cheddar highlights this difference.
| Feature | Full-Fat Mature Cheddar (per 30g) | Lighter Mature Cheddar (per 30g) |
|---|---|---|
| Energy | ~125 kcal | ~94-102 kcal |
| Fat | ~10.5g | ~6.6-7.2g |
| Saturated Fat | ~6.5g | ~4.1-4.4g |
| Protein | ~7.6g | ~8.4g |
| Calcium | ~28% of RI | ~25% of DV |
Incorporating Mature Cheddar into a Balanced Diet
Despite its high-calorie and fat content, mature cheddar can be a healthy addition to your diet when consumed in moderation. The strong flavor of mature cheese means a small amount goes a long way, helping to satisfy cravings with a smaller portion. Pair it with fresh vegetables or whole-grain crackers to create a balanced, nutrient-rich snack. The high protein and calcium content offers excellent nutritional value, making it more than just an indulgence.
Conclusion
In summary, a 30g serving of mature cheddar cheese contains approximately 125 calories, providing a rich source of fat, protein, and calcium. While high in energy, its strong flavor and nutritional benefits make it a great option for enjoying in moderation. Always check the specific brand's nutritional label, and consider lighter versions if managing your weight is a priority. For more detailed information on various cheese varieties, consult the official Nutritionix website.
