29 %
Vitamin B12 contributes to normal energy-yielding metabolism, to the normal function of the immune system and to the reduction of tiredness and fatigue.
How many calories are in Cheddar cheese?
125kcal
in a 30 g piece
416 kcal per 100 g.
Source: UK CoFID 2021, record 12-346, 20 analysed samples. Checked 5 October 2026.
10.5 gFat
7.6 gProtein
0 gFibre
29 %Daily vitamin B12
What’s in a 30 g piece
About a third of a piece is water. The rest is 10.5 g fat and 7.6 g protein.
- 10.5 gFat
- 7.6 gProtein
- 0.03 gCarbohydrate
- 11 gWater
- 0.9 gMinerals and the rest
Above average for dairy
Cheddar cheese is 416 kcal per 100 g. The 99 dairy in this database average 224.
Cheddar cheese416
Dairy average224
High in salt
1.8 g of salt per 100 g, which is red on a UK traffic-light label (the line is 1.5 g).
Salt, per piece0.54 g
Sugars, per piece0.03 g
Vitamins and minerals in Cheddar cheese
Seven of the 23 recorded reach the “high in” level. Vitamin B12 leads by a long way.
Show all 23 with amounts
Chloride312 mg, 39 %
Vitamin B120.00072 mg, 29 %
Calcium222 mg, 28 %
Phosphorus152 mg, 22 %
Vitamin A0.116 mg, 15 %
Niacin (vitamin B3)2.1 mg, 13 %
Zinc1.2 mg, 12 %
Riboflavin (vitamin B2)0.12 mg, 8.4 %
Iodine0.009 mg, 6 %
Folate0.0093 mg, 4.7 %
Selenium0.0018 mg, 3.3 %
Vitamin B60.05 mg, 3.2 %
Biotin0.00132 mg, 2.6 %
Pantothenic acid (vitamin B5)0.15 mg, 2.5 %
Magnesium8.7 mg, 2.3 %
Vitamin K0.00141 mg, 1.9 %
Vitamin D0.00009 mg, 1.8 %
Vitamin E0.16 mg, 1.3 %
Potassium22.5 mg, 1.1 %
Copper0.01 mg, 0.9 %
Thiamin (vitamin B1)0.01 mg, 0.8 %
Iron0.09 mg, 0.6 %
Manganese0.01 mg, <1 %
Badges use the UK legal thresholds per 100 g: 15 % of the reference intake for “source of”, 30 % for “high in”. A trace is shown as “trace” and never counts.
What Cheddar cheese doesn’t give you. And where to find it.
No recorded vitamin C, and only 2.1 % of the iron reference intake and 2.7 % of the thiamin reference intake per 100 g.
Vitamin C
Tracein Cheddar cheese
Find it inCherries, West Indian2150 % per 100 g
Iron
2.1%in Cheddar cheese, per 100 g
Find it inThyme, dried, ground883 % per 100 g
Thiamin (vitamin B1)
2.7%in Cheddar cheese, per 100 g
Find it inWheatgerm164 % per 100 g
100 mgVitamin C, 125 %
0.075 mgSelenium, 136 %
0.00125 mgVitamin D, 25 %
Or one scoop of Immufix
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Tracked UK delivery
Free standard delivery to UK addresses. Royal Mail 48 tracked, usually 2 to 3 working days.
Made in Cambridgeshire
Made in the UK since 1998, with every nutrient and its declared amount listed on the label.
Cheddar cheese against other dairy
Per 100 g, cheese (Emmental) has the most vitamin B12 in this comparison, followed by milk (skimmed, dried, fortified) and Cheddar cheese.
0.0041mg
0.0026mg
0.0024mg
0.001mg
0.0006mg
Cheese, Emmental+0.0017 mg
Milk, skimmed, dried, fortified+0.0002 mg
Cheese, Cheddar, Englishthis page
Cheese, processed, slices, reduced fat−0.0014 mg
Cheese spread, plain−0.0018 mg
All values per 100 g, from the same dataset. Differences are against Cheddar cheese.
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Questions about Cheddar cheese
Four questions chosen by the facts above, so every food answers differently.
How many calories are in a portion of Cheddar cheese?
A typical portion (30 g, a piece of cheese) gives 125 kcal. Per 100 g the figure is 416 kcal.
Is Cheddar cheese high in chloride?
Yes. Cheese, Cheddar, English has 1040 mg chloride per 100 g, 130 % of the NRV, above the 30 % threshold for a “high in” claim.
Which vitamins and minerals does Cheddar cheese have most of?
By share of the daily reference intake: chloride (1040 mg, 130 %), vitamin B12 (0.0024 mg, 96 %) and calcium (739 mg, 92 %) per 100 g.
Is Cheddar cheese a good source of protein?
Cheese, Cheddar, English has 25.4 g protein per 100 g, 24 % of the energy, which meets the UK threshold for “high protein”.
How these numbers were made
Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 12-346, Cheese, Cheddar, English, 20 analysed samples, published by Public Health England under the Open Government Licence v3.0. Main data references: Reviewed 2013. LGC, Nutrient analysis of cheese, 1999. Vitamin K1 Bolton-Smith et al, Br J Nutr, 83, 2000. Values are per 100 g of the edible part; a piece is 30 g, a piece of cheese, the usual UK portion for dairy. Reference intakes follow Regulation (EU) 1169/2011 Annex XIII as retained in GB law; “source of”, “high in” and “low” follow Regulation (EC) 1924/2006, assessed per 100 g. Function lines are the authorised wording from the GB register of nutrition and health claims, credited to the nutrient. Energy is rounded to the whole kcal and kJ; other amounts to one decimal, or two below 1. A trace is shown as “trace” and never gets a figure or a badge; a nutrient never analysed is left off the page. We start from the dataset’s 2,887 records and keep 2,322: records weighed with bone, shell or skin, alcoholic drinks, infant foods, brand-named products, records with fewer than eight measured vitamins and minerals and near-identical variants are left out. Group context uses the 99 dairy kept from the dataset; a rank counts only the foods with a measured figure for that nutrient. Food images are illustrations from Ingredient Atlas, released under CC0; they show the food, not the measured sample, and where no illustration of the exact food exists the nearest one is shown (here: Cheddar Cheese). Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.
More dairy
From the same group, with calories per 100 g, and the foods with the most vitamin B12.
More dairy
- Cream, fresh, whipping381 kcal
- Milk, evaporated, whole166 kcal
- Milkshake, thick, takeaway88 kcal
- Cheese spread, plain237 kcal
- Cheese, Port Salut, St Paulin type333 kcal
- Cheese, Stilton, white362 kcal
- All 99 dairy
Most vitamin B12
- Cheese, Roquefort0.0004 mg
- Cheese, Danish blue0.0013 mg
- Cheese, Halloumi0.0005 mg
- White fish, dried, salted0.003 mg
- Anchovies, canned in oil, drained0.011 mg
- Salted fish, Chinese, bones removed, steamed0.005 mg
- Vitamin B12 guide