How much sugar is in white cheddar cheese?

December 17, 2025 •

3 min read

White cheddar cheese has a near-zero sugar content, with many varieties containing less than 0.5g of sugar per 100g, or even 0g in some cases. This is because the lactose, or milk sugar, is consumed by bacteria during the cheesemaking and aging process.

Quick Summary

White cheddar contains minimal to no sugar, a result of the cheesemaking process where bacteria consume the natural milk sugar (lactose) during fermentation and aging. Mature varieties have even less sugar than younger ones.

Key Points

Almost No Sugar: White cheddar cheese contains minimal to no sugar, often with 0.1g or less per serving, as a result of the cheesemaking process.
Lactose is Converted: The natural milk sugar, lactose, is fermented into lactic acid by bacteria during cheese production and aging.
Aging Reduces Lactose: The longer the cheese is aged, the more lactose is broken down, resulting in a nearly sugar-free final product.
Low Carb, High Protein: With its low sugar and carb count and high protein content, white cheddar is a popular choice for keto and other low-carb diets.
Lactose Intolerance Friendly: The low lactose content of aged cheddar makes it more easily digestible for many with lactose intolerance.

The Cheesemaking Process and Sugar Reduction

When milk is first used to make cheese, it contains a significant amount of lactose, its natural sugar. However, the cheesemaking process fundamentally changes this composition. First, starter cultures of bacteria are added to the milk. These bacteria consume the lactose, converting it into lactic acid in a process called glycolysis. This acidification helps to form the curds, which are the solids that eventually become cheese. The liquid whey, which contains a large portion of the remaining lactose, is then drained away from the curds.

The Impact of Aging on Lactose

The aging, or ripening, of cheese is where the final reduction in sugar content takes place. Over time, any residual lactose that remains in the curds is consumed by the bacteria. This is why aged cheeses like cheddar have significantly less lactose than fresh cheeses like ricotta or cottage cheese. The longer the cheddar is aged, the more time the bacteria have to break down the sugars, leading to a product that is often virtually sugar-free. Extra-sharp cheddar, aged for 18 months or more, is a prime example of a cheese with only trace amounts of lactose.

White Cheddar's Nutrient Profile

Beyond its low sugar count, white cheddar is known for its high protein and fat content. This makes it a popular choice for individuals following low-carbohydrate diets, such as keto. A typical one-ounce serving of white cheddar contains a healthy dose of protein and calcium, along with some fat and minimal carbohydrates. It's a nutrient-dense food that can provide essential vitamins and minerals without contributing to sugar intake.

Nutritional Comparison: White Cheddar vs. Other Dairy Products

To illustrate just how low in sugar white cheddar is, let's compare it to other common dairy products. This table highlights the stark contrast in sugar content, demonstrating why aged cheese is an excellent choice for those monitoring their sugar intake.


Dairy Product	Sugars (per 1 oz)	Notes
Aged White Cheddar Cheese	~0-0.1g	Nearly all lactose is converted during aging.
Whole Milk	~3g	Contains natural milk sugar (lactose).
Cottage Cheese	~0.6g	Contains more whey and is not as aged.
Part-Skim Ricotta	~1.2g	A soft, fresh cheese with more retained whey.
Swiss Cheese	<0.5g	Another naturally low-sugar, aged option.

How to Enjoy White Cheddar on a Low-Sugar Diet

For those managing their blood sugar or simply reducing sugar intake, white cheddar is a versatile ingredient. Its rich, savory flavor can enhance a variety of dishes, and since it is so low in carbohydrates, it has a minimal impact on blood glucose levels.

Pair with nuts and seeds: Create a satisfying and crunchy snack with sliced white cheddar, almonds, or pumpkin seeds.
Melt into savory dishes: Grate it over steamed vegetables or sugar-free chili for added flavor and creaminess.
Make your own crisps: For a delicious, high-protein snack, bake small piles of grated white cheddar until crisp.
Enjoy with fresh vegetables: A simple and healthy snack can be made by pairing white cheddar cubes with cucumber slices, bell pepper strips, or celery sticks.

Conclusion

In summary, the sugar content in white cheddar cheese is remarkably low, often approaching zero. This is a direct consequence of the microbial action during its creation and aging, which consumes the milk's natural lactose. This process makes aged cheddar an ideal dairy choice for those monitoring their carbohydrate and sugar intake, including individuals with lactose intolerance. By understanding the cheesemaking process, one can confidently enjoy white cheddar as a low-sugar, nutrient-rich part of a healthy diet.

Additional Resources

For more detailed information on the cheese aging process and its effects, you can visit Britannica's informative article.

Frequently Asked Questions

While not always completely sugar-free, aged white cheddar cheese contains such minimal amounts that it is considered virtually sugar-free. During the aging process, bacteria convert nearly all the milk's lactose into lactic acid.

Yes, the aging process is crucial for reducing a cheese's sugar content. The longer a cheese like cheddar is aged, the more time the bacteria have to consume the lactose, leaving very little residual sugar.

Milk contains lactose (milk sugar), but during cheesemaking, starter bacteria are introduced to ferment this lactose. In aged cheeses, this fermentation process continues over time, eliminating almost all of the lactose from the final product.

Yes, white cheddar is an excellent choice for low-carb diets, including keto. It contains almost no carbohydrates or sugars and is high in protein and fat, which promotes satiety.

For most commercial brands, a one-ounce slice of sharp white cheddar has 0g of total sugar. However, specific values can vary by brand and age, so always check the nutrition label.

Authentic white cheddar cheese does not contain any added sugars. Any minimal sugar content comes from naturally occurring lactose that wasn't fermented during production.

Younger cheddar cheeses have not been aged as long, so they may contain trace amounts of residual lactose compared to aged or extra-sharp cheddar, which are nearly lactose-free due to longer ripening times.