Dairy Products / Cheese
Cheese, cheddar, pasteurized, processed
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g |
| Calories | 322kcal / 2530kcal (12%) |
Macronutrients
Protein | 21.7 g/ 71g (30%) | ||||||
Total Fat | 22.7 g/ 42g (54%) | ||||||
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Total Carbs | 7.8 g/ 348g (2%) | ||||||
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Vitamins
Vit A | 2.75 mcg RAE/ 700mcg RAE (0.39%) |
Vit B1 | 0.02 mg/ 1mg (1%) |
Vit B2 | 0.3 mg/ 1mg (23%) source |
Vit B3 | 0.1 mg NE/ 16mg NE (0.63%) |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 731 mg/ 750mg (97%) high |
Phosphorus | 690 mg/ 700mg (98%) high |
Iron | 1.1 mg/ 12mg (9%) |
Sodium | 1337 mg/ 1500mg (89%) |
Allergen Info
Milk
What is this food?
Cheddar cheese (pasteurized, processed). It’s a dairy food usually eaten as a topping or ingredient for added flavor and protein.
Why it matters to health
Cheddar cheese can help you meet your daily protein needs, which supports body repair and helps you feel full. But per 100g, it’s also high in saturated fat (13g) and sodium (1337mg), and it has cholesterol (68mg). Too much of these over time can be harder for heart health. The good part: it’s low in fiber and carbs, so it works best when paired with vegetables and balanced meals rather than eaten as a main “heavy” food all the time.
Healthier tips
- Use smaller portions: try 1–2 thin slices or about 20–30g per meal, especially if you’re having rice or noodles.
- Balance your plate: add vegetables (salad, sautéed pechay, broccoli, or mixed gulay) and include a serving of rice/whole grains if needed.
- Watch sodium: limit cheese-heavy dishes (loaded sandwiches, cheesy pasta) and choose lighter sauces or add more herbs/seasonings.
- For snacks: if you want cheese, pair it with fruit or whole-grain crackers instead of eating it alone.
- Since it’s processed, keep it as an occasional add-on within your 3 meals and 1–2 snacks per day.
Common Filipino dishes
Cheesy macaroni, grilled cheese sandwich, baked macaroni with cheese, ensaymada, cheesy lumpia, quesadilla-style snacks
Images
Disclaimer
Juan Nutrisyon provides educational nutrition information to help users better understand the foods they eat. Nutrient values are sourced from reputable databases including the Philippine Food Composition Tables (FCT) and USDA FoodData Central. Calculation methods for estimating nutrients across multiple foods have been reviewed by a licensed dietitian. The information provided is not intended to diagnose, treat, cure, or prevent any disease. While every effort is made to ensure accuracy, Juan Nutrisyon has not yet undergone formal clinical validation studies and should not replace personalized medical advice from a qualified healthcare professional.
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