From a nutritional standpoint, a 100-gram serving of hard cheese, such as aged cheddar, is a highly concentrated source of energy and macronutrients, making it a calorically dense food. This portion delivers approximately 404 kilocalories, primarily sourced from its robust fat and protein content.
The fat profile is significant, contributing around 33.1 grams per serving. It is crucial to note that the majority of this fat—about 20.9 grams—is saturated fat. While saturated fats should be consumed in moderation, cheese also provides substantial monounsaturated and polyunsaturated fats, including trace amounts of beneficial Omega-3 fatty acids (like CLA, although not explicitly listed in standard profiles, it's inherent in dairy fat). Cholesterol content sits around 105 milligrams, which is relevant for individuals monitoring dietary intake.
Protein is perhaps the most celebrated macronutrient in cheese, with 24.9 grams per 100g slice. This protein is complete, offering all nine essential amino acids necessary for muscle repair, immune function, and enzyme production. Key amino acids like Leucine (critical for muscle synthesis) and Glutamic acid (a precursor to GABA) are abundant.
Carbohydrate content is notably low, registering only about 3.0 grams, almost all of which are net carbs, as fiber is negligible (0.0 grams). Most aged cheeses, like cheddar, have minimal to no residual lactose (lactose: 0.0 grams), making them generally well-tolerated by individuals with lactose sensitivities.
Micro-nutritionally, this cheese slice is a powerhouse of essential minerals. Calcium levels are exceptionally high, providing approximately 710 milligrams, which is vital for bone density and nervous system signaling. Phosphorus (512 mg) works synergistically with calcium. It also provides important amounts of Zinc (3.6 mg) and Selenium (14.0 mcg).
Vitamin-wise, it is an excellent source of Vitamin B12 (1.3 mcg), critical for red blood cell formation and neurological health, and Vitamin A (315 mcg RAE). The sodium content (653 mg) is a point of consideration, as this contributes significantly to the daily recommended limit.