Health benefits of cheddar cheese

Widely available in grocery stores, farmers markets and restaurants, cheddar is a favorite cheese of children and adults. Eaten plain or added to another dish, cheddar cheese delivers not just flavor but nutritional benefits. Although relatively high in saturated fat, this cheese also contains protein, calcium and phosphorus.

Calories, Fat and Cholesterol

Each ounce of regular cheddar cheese has 113 calories, with 82 from fat. Of the 9g of fat per ounce, 6g are saturated fat--30 percent of your recommended daily value. That same serving size contains 29mg of cholesterol, which is 10 percent of your daily value. The U.S. Department of Agriculture reports that an ounce of shredded reduced-fat cheddar cheese has 80 calories, 5g of total fat, 3g of saturated fat and 5 percent of your daily value of cholesterol.

Carbohydrates, Fiber and Protein

Cheddar cheese is largely composed of fats and protein, not carbohydrates. A serving of regular cheddar cheese has no carbohydrates or fiber, but does have 7g of protein. Shredded reduced-fat cheddar cheese delivers 1g of carbohydrates, no fiber and 8g of protein per ounce.

Minerals

Like yogurt, sardines and milk, cheddar cheese is one of the best sources of calcium, with 20 percent of your recommended daily value of calcium in one serving of regular cheddar cheese and 25 percent in shredded reduced-fat cheddar cheese. A serving of regular cheddar cheese boasts 14 percent of your daily value of phosphorus, according to "SELF" nutrition data. Regular cheddar cheese also has 7 percent of your daily value of sodium and shredded reduced-fat cheddar cheese has 8 percent.

Vitamins

Cheddar cheese is not packed with vitamins the way many fruits and vegetables are, but it does contain relatively small amounts of certain vitamins. For instance, an ounce of regular cheddar cheese has 6 percent of your daily value of vitamin A, 6 percent of riboflavin and 4 percent of vitamin B12.

Use and Storage

Cheddar cheese can be melted onto burgers, folded into burritos or omelets, and sprinkled in salads. Its flavor can be mild or sharp, depending on the brand. Cheddar cheese should be wrapped and refrigerated when not in use. The USDA recommends throwing away shredded cheddar cheese if mold appears on it.