Cheddar cheese is one of the most popular types of cheese, known for its distinctive sharp flavor and orange color. Extra sharp cheddar takes this cheese up a notch, with an even stronger, tangier bite. But is eating extra sharp cheddar cheese actually good for you? Let’s take a closer look at the nutrition, health benefits, and potential downsides of this extra aged cheese.
Nutrition Facts
All cheddar cheeses provide a good amount of protein and important vitamins and minerals like calcium, vitamin A, and vitamin B12. However, during the aging process that creates extra sharp varieties, the cheese loses moisture and becomes more concentrated and dense. An ounce (about 1 slice) of extra sharp cheddar contains:
- Calories: 114
- Fat: 9g
- Saturated fat: 6g
- Protein: 7g
- Calcium: 20% DV
- Vitamin A: 10% DV
- Vitamin B12: 15% DV
- Phosphorus: 15% DV
- Zinc: 6% DV
As you can see, extra sharp cheddar is high in important nutrients, but also relatively high in saturated fat and calories due to its dense nature and full fat content. When eating extra sharp cheddar cheese, pay attention to portion sizes and limit your intake if you are watching your weight or cholesterol levels.
Potential Health Benefits
Here are some of the evidence-based health benefits associated with consuming extra sharp cheddar cheese:
Rich in Calcium
Calcium is essential for building and maintaining strong bones and teeth. Just one ounce of extra sharp cheddar cheese contains 202 mg of calcium, meeting about 20% of the recommended daily value. Including extra sharp cheddar as part of a calcium-rich diet can promote bone health and reduce risk of osteoporosis.
Good Source of Protein
With 7 grams of protein per ounce, extra sharp cheddar can help you meet daily protein needs. Protein is vital for building and repairing muscles and tissues as well as supporting a healthy immune system.
Contains Probiotics
Natural, aged cheddar cheese like extra sharp varieties provide a decent amount of probiotics, beneficial gut bacteria that support digestive and immune health. However, the probiotic content depends on the aging process, so not all extra sharp cheddars may be probiotic-rich.
Anti-Inflammatory Effects
Some research indicates aged cheddar cheese may have anti-inflammatory properties compared to younger cheeses. This effect is thought to come from how aging alters the fat content. The anti-inflammatory properties could potentially benefit conditions like heart disease, arthritis, and autoimmune disorders.
Potential Downsides and Health Risks
While extra sharp cheddar has some benefits, there are also a few potential health risks to consider:
High in Saturated Fat
The full-fat content of extra sharp cheddar means it is high in saturated fat, providing about 30% of the recommended daily value per ounce. Too much saturated fat has been linked to increased LDL (bad) cholesterol levels and higher risk of heart disease.
High in Sodium
Extra sharp cheddar contains around 180 mg of sodium per ounce. Consuming too much sodium can increase blood pressure, putting strain on the heart and circulatory system.
Lactose Content
Although the lactose content is reduced during the aging process, extra sharp cheddar still contains traces of the milk sugar lactose. This makes it unsuitable for people with lactose intolerance or dairy allergies.
High in Calories
With 114 calories in just one ounce, it’s easy to overdo it on calories when eating extra sharp cheddar, especially if enjoying it in recipes like mac and cheese or cheeseburgers. Be mindful of portion sizes if watching your waistline.
Who Should Limit or Avoid It
While extra sharp cheddar can be part of a healthy diet for most people, those with certain medical conditions may want to limit or avoid it:
- High cholesterol or heart disease risk: The high saturated fat content may worsen cholesterol levels.
- Hypertension: The sodium content can exacerbate high blood pressure.
- Lactose intolerance or dairy allergy: Even aged cheddar contains traces of lactose.
- Weight concerns: The high calorie and fat content can promote weight gain.
Always discuss your dietary needs and restrictions with your healthcare provider.
Is Extra Sharp Cheddar Cheese Safe During Pregnancy?
Pregnant women need extra calcium, vitamin D and protein for their developing baby, but does that make extra sharp cheddar a good choice? Here are some key considerations:
- Pasteurized extra sharp cheddar is safe for pregnant women to eat in moderation. Avoid unpasteurized (raw milk) cheeses due to risk of bacteria.
- The calcium and protein in cheddar benefits the baby’s bone and muscle development.
- However, the high sodium content could potentially contribute to pregnancy-related hypertension.
- Aim for no more than 1-2 servings (1-2 ounces) daily as part of a balanced prenatal diet.
Discuss your prenatal nutrition needs with your doctor, including appropriate calcium sources and ideal dairy intake for your individual health status.
Tips for Adding It to Your Diet
Here are some simple ways to enjoy extra sharp cheddar cheese as part of a healthy diet:
Pair it with fruit or nuts
Balance the richness by pairing cheddar with fresh, fiber-rich fruit like apples or pears. You can also combine it with nutrient-dense nuts like almonds or walnuts.
Use it to top salads or soups
Sprinkle shredded extra sharp cheddar over your favorite salads or add cubes to bone broth soups for a protein and calcium boost.
Enjoy it Baked or Grilled
Melting extra sharp cheddar makes it irresistible! Use it on baked potatoes, nachos or grilled cheese sandwiches.
Add it to omelets or frittatas
Wake up to a warm, savory breakfast by adding shredded extra sharp cheddar to your morning omelets or frittatas.
Use it in moderation in recipes
A little bit of extra sharp cheddar can add bold flavor to recipes. Use it judiciously in dishes like casseroles, pastas or soups.
Stick to 1-2 servings daily
To keep calories, fat and sodium in check, limit your daily cheddar intake. 1-2 ounces is a reasonable serving size.
The Bottom Line
Overall, extra sharp cheddar cheese can be part of a healthy diet when enjoyed in moderation, providing protein, calcium and other nutrients. However, it is high in saturated fat, sodium and calories, so portion control is key. Individuals with high cholesterol, hypertension or lactose intolerance may want to avoid overdoing it. Pair cheddar with fruits, veggies and lean proteins and stick to just 1-2 servings daily to maximize the benefits while minimizing the downsides of this full-flavored cheese.