Cheddar cheese
A protein- and calcium-rich cheese that is easier to portion when measured; it is easy to eat far more than one ounce when snacking directly.
Why it received this rating
Cheddar cheese provides protein and calcium along with meaningful fat, including saturated fat, in a small serving. The yellow rating reflects that concentrated fat and sodium load, which makes a measured portion more useful than treating cheese as an unlimited snack.
Nutrition snapshot
Per serving: 1 oz (28g)
Source: USDA FoodData Central, FDC 173414, Cheese, cheddar (Includes foods for USDA's Food Distribution Program). Values are scaled to 1 oz (28 g) and rounded for display. Source reviewed August 17, 2026. Review nutrition source How nutrition data is handled
Portion and preparation guidance
One ounce, about the size of a pair of dice or a thin slice, is a standard serving. Using cheddar as a topping on eggs, vegetables, or a bowl, rather than eating a large block or handful of shredded cheese on its own, keeps the fat and sodium load closer to a single serving.
Symptoms or considerations
A one-ounce serving in the current nutrition snapshot contains about 9.5g fat, including about 6g saturated fat, plus about 180mg sodium. If richer cheese feels heavy for you, compare a smaller portion or a lower-fat cheese while keeping the rest of the meal simple.
Common questions
Can cheddar cheese fit while using a GLP-1 medication?
It can fit for many eating patterns, but the useful question is portion and individual tolerance. Cheddar is concentrated in fat and sodium, so a measured ounce gives a clearer comparison than eating directly from a block or bag.
How does cheddar compare with lower-fat cheese?
Part-skim mozzarella or reduced-fat cheddar generally contains less fat than full-fat cheddar. Check the current label because protein, sodium, and serving size also vary by product.
Individual tolerance varies. This rating is general educational guidance, not a statement that this food is the right choice for your personal medical needs. Follow advice from your prescriber or registered dietitian.
Related foods
Helpful guides
Free grocery checklist
Building your GLP-1 grocery list? Get the free starter checklist.