Cheese, cheddar, nonfat or fat free
Category: Dairy & Egg Products
Nutrition Highlights
Serving Size
Calories
44
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Protein | 36 (81.8%) |
| Carbohydrate | 8.0 (18.2%) |
| Total | 44 (100%) |
Serving: 1 serving [28g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 16 (57.0%) |
| Protein | 9.0 (32.1%) |
| Carbohydrate | 2.0 (7.1%) |
| Ash | 1.0 (3.6%) |
| Total | 28 (100%) |
Serving: 1 serving [28g]
Benefits
-
High in calcium and protein to support bone and muscle health
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Low in fat and calories compared to regular cheddar cheese
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Rich source of vitamins and minerals like vitamin A, vitamin B12, riboflavin, phosphorus and zinc
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Contains conjugated linoleic acid which may help reduce body fat and support heart health
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Can help feel full and satisfied due to protein content which may aid weight management
Risks
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High in sodium which can raise blood pressure in some individuals
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Contains no fat but is high in protein which can raise blood sugar levels in some individuals
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Lacks beneficial fatty acids found in full-fat cheese
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May contain food additives like stabilizers and emulsifiers
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Processing to remove fat can impact nutritional quality of some vitamins and minerals
Additional Information
Cheese, specifically cheddar, can be enjoyed in various forms and is a popular choice among many individuals. When it comes to cheese, there are different variations available, including nonfat or fat-free options. Let's delve into the nutritional benefits and risks associated with cheddar cheese, specifically the nonfat or fat-free variety.
Nutritional Benefits:
1. Protein Source: Cheddar cheese, even in its nonfat or fat-free form, provides a good amount of protein. Protein is essential for various bodily functions, including muscle growth, repair, and maintenance.
2. Calcium Content: Cheddar cheese is a notable source of calcium, a mineral vital for maintaining strong bones and teeth. Adequate calcium intake is crucial for individuals of all ages to support bone health.
3. Vitamin B12: Cheddar cheese is a source of vitamin B12, which is necessary for the production of red blood cells and the proper functioning of the nervous system. It is particularly important for individuals following a vegetarian or vegan diet, as vitamin B12 is mainly found in animal-based products.
4. Phosphorus: Cheddar cheese contains phosphorus, an essential mineral that works alongside calcium to maintain bone health. Phosphorus also plays a role in energy production and cell repair.
5. Fat-Free Option: Opting for nonfat or fat-free cheddar cheese can be beneficial for individuals aiming to reduce their overall fat intake. It can be a suitable choice for those watching their weight or trying to manage their cholesterol levels.
Potential Risks:
1. Sodium Content: Cheddar cheese, regardless of its fat content, tends to be relatively high in sodium. Excessive sodium intake can contribute to high blood pressure and increase the risk of heart disease. Individuals with hypertension or those aiming to reduce their sodium intake should consume cheddar cheese in moderation.
2. Lower Fat Content: While nonfat or fat-free cheddar cheese can be beneficial for some, it is important to note that fat plays a crucial role in nutrient absorption and satiety. Consuming fat-free cheese may not provide the same satisfaction or fullness as regular cheese, potentially leading to increased hunger and overeating.
3. Nutrient Variations: Nonfat or fat-free cheddar cheese may have slightly different nutrient profiles compared to regular cheddar cheese. Some fat-soluble vitamins, such as vitamin A, may be reduced or absent in fat-free versions. It is important to ensure a well-rounded diet to compensate for any potential nutrient variations.
In conclusion, nonfat or fat-free cheddar cheese can be a suitable option for individuals looking to reduce their fat intake while still enjoying the taste and benefits of cheese. It provides a good source of protein, calcium, vitamin B12, and phosphorus. However, it is crucial to be mindful of the sodium content and consider the potential differences in nutrient profiles. As with any food, moderation and balance are key to maintaining a healthy and varied diet.