Is a slice of cheddar cheese fattening?

January 10, 2026 •

4 min read

According to the USDA, a standard one-ounce slice of cheddar cheese contains over 110 calories and nearly 10 grams of fat, with a significant portion being saturated. Therefore, while a single slice of cheddar cheese isn't inherently fattening, its calorie and saturated fat content mean that unchecked consumption can easily contribute to weight gain.

Quick Summary

A single slice of cheddar is not inherently fattening, but its calorie and fat content requires mindful eating. The key to including it in a healthy diet is portion control and balanced intake.

Key Points

Calorie Dense: A single one-ounce slice of cheddar cheese contains over 110 calories and a high amount of saturated fat, requiring portion control to manage weight.
Nutrient Rich: Despite being high in calories, cheddar provides valuable nutrients like protein for satiety and calcium for bone health.
Moderation is Essential: Weight gain from cheddar cheese is a function of overconsumption, not the cheese itself; mindful eating is key.
Pair with Fiber: Combining cheddar with fiber-rich foods like fruits or vegetables can enhance satiety and balance the overall calorie intake.
Consider Healthier Options: Lower-calorie cheese alternatives like part-skim mozzarella or cottage cheese can be used to achieve a cheesy flavor with less fat and calories.
Mindful Consumption: Use cheddar as a flavorful addition rather than a main component of your meal to enjoy its taste without excess calories.
Sodium Content: Be aware of the high sodium content in cheddar and other cheeses, which can lead to water retention.

Understanding the Nutritional Profile of a Slice of Cheddar

To answer the question, "Is a slice of cheddar cheese fattening?" we must look at its nutritional composition. A standard one-ounce (28g) slice of cheddar cheese is a calorie-dense food. While this size provides a good amount of protein and calcium, crucial for muscle and bone health, it also contains a significant amount of saturated fat.

The Calorie and Fat Breakdown

On average, a one-ounce slice contains approximately 113-115 calories. For someone on a 2,000-calorie daily diet, this represents about 5-6% of their total intake. The fat content is around 9 grams, with about 5 grams being saturated fat. The 2020-2025 Dietary Guidelines for Americans recommend limiting saturated fat intake to less than 10% of total daily calories, which is less than 20 grams for an 1,800-calorie diet. This shows that a single slice can already account for a notable portion of this daily limit.

The Benefits and Drawbacks

Beyond its fat content, cheddar cheese offers notable benefits. It is rich in protein, which promotes satiety and can aid in weight management by reducing overall calorie intake. The high calcium content is also excellent for bone health, and aged cheddar can contain probiotics that support gut health. However, the high sodium content in many cheeses can lead to water retention and can be a concern for those with high blood pressure.

Cheddar Cheese vs. Other Popular Cheeses

To put cheddar's fattening potential into perspective, let's compare its nutritional profile to other common cheese types. Here is a comparison of a standard one-ounce (28g) serving of different cheeses:


Feature	Cheddar	Mozzarella (Part-Skim)	Feta	Cottage Cheese (low-fat)
Calories	~114 kcal	~71 kcal	~75 kcal	~20-25 kcal
Fat	9.4g	4.5g	6g	<1g
Saturated Fat	6g	2.9g	4.2g	<1g
Protein	6.4g	6.2g	4g	4g
Sodium	~174 mg	~160 mg	~323 mg	~110-150 mg

This table illustrates that, ounce-for-ounce, cheddar is one of the higher-calorie and higher-fat cheese options available. Lower-fat cheeses like part-skim mozzarella or cottage cheese offer more protein per calorie, which can be more advantageous for those focused on weight loss.

How to Incorporate Cheddar into a Healthy Diet

Eating cheddar cheese doesn't have to lead to weight gain if you practice moderation. Here are some strategies for mindful consumption:

Portion Control: Weighing your portion to stick to the standard one-ounce serving size (about the size of a pair of dice) is critical. Overeating is the primary reason cheese contributes to weight gain, as a little goes a long way.
Pair Wisely: Combine cheddar with high-fiber foods like vegetables or whole-grain crackers to feel fuller, faster. This helps to balance the meal and prevent overconsumption. A small cube with an apple is a classic, satisfying snack.
Enhance Flavor: Use strong, aged cheddar sparingly as a flavour enhancer rather than the main ingredient. A small sprinkle on a salad or a soup can provide a powerful cheesy taste with fewer calories than a large chunk.
Consider Alternatives: If you find portion control difficult, consider swapping full-fat cheddar for lower-calorie cheeses like part-skim mozzarella or feta. You can also explore cheese alternatives made from nuts, though these can also be calorie-dense.

Conclusion: Mindful Eating is Key

Ultimately, a slice of cheddar cheese is not inherently fattening. Its impact on your weight depends entirely on how much you eat and how it fits into your overall diet. While its high fat and calorie content means it's not a weight-loss 'superfood,' it offers valuable protein and calcium. The key is mindful eating and portion control. By understanding its nutritional profile and consuming it in moderation, a small, satisfying piece of cheddar can be part of a healthy, balanced diet without derailing your weight management goals.

For more information on the health aspects of dairy and weight, the U.S. National Library of Medicine offers various research studies on the subject.

References

: Can cheese aid in weight loss? - PMC (nih.gov) : Does Cheese Make You Fat? The Truth About Dairy Consumption... - betterme.world : Is Cheese Good for Weight Loss? - Star Health Insurance : Cheddar Cheese: 8 Health Benefits With Its Nutritional Profile - Fitelo : Cheese: Types, health benefits, and risks - Medical News Today : Cheese, cheddar, 1 slice (1 oz) - Nutrition Facts - University of Rochester Medical Center : Is Cheese Bad for You? Benefits, Risks, Nutrition Facts - Healthline : Calories in 1 Slice Cheddar Cheese - Nutritionix : Cheese, cheddar, 1 oz - Nutrition Facts - University Hospitals : Cheese: Types, health benefits, and risks - Medical News Today : How to eat cheese and lose weight | Jane Plan : The 9 Healthiest Types of Cheese - Healthline : Is Cheese Good for Weight Loss? - Fitterfly : Cheddar Cheese: Are There Health Benefits? - WebMD

Frequently Asked Questions

A standard one-ounce slice of cheddar cheese contains approximately 113-115 calories. This can vary slightly based on the brand and thickness.

Yes, you can eat cheese every day while losing weight, but it requires strict portion control and monitoring your overall calorie intake. A single slice of cheddar should be considered an indulgence rather than a staple.

Yes, lower-calorie cheeses like part-skim mozzarella, feta, and especially low-fat cottage cheese are healthier alternatives, providing a good source of protein with less fat and calories.

Cheese is a concentrated dairy product, meaning it retains the fat and protein from a large volume of milk. This process makes it dense in calories and saturated fat.

Some studies suggest that the relationship between cheese and heart health is nuanced. While cheddar is high in saturated fat, some research indicates that moderate consumption, as part of a balanced diet, may not increase the risk of heart disease for everyone.

To include it in a weight-loss diet, use it sparingly for flavor rather than as a primary ingredient. Pair it with high-fiber foods like vegetables or use a small sprinkle on salads to satisfy cravings mindfully.

Yes, cheddar cheese is a good source of protein, calcium, and phosphorus. Aged cheddar varieties can also contain probiotics that are beneficial for gut health.

Yes, the protein and fat content in cheese can contribute to satiety, helping you feel full for longer and potentially reducing overall calorie intake throughout the day.

Yes, consuming too much cheese can easily lead to weight gain due to its high calorie density. Excessive consumption of any food, especially those high in fat and calories, will contribute to weight gain.