Cheddar is a widely popular semi-hard cheese from England.
Made from cow’s milk that has been matured for several months, it can be white, off-white, or yellow. The taste of cheddar depends on the variety, ranging from mild to extra sharp.
One ounce (28 grams) of whole-milk cheddar contains (1):
- Calories: 115
- Protein: 7 grams
- Fat: 9 grams
- Carbs: 1 gram
- Sodium: 180 mg — 8% of the RDI
- Calcium: 20% of the RDI
In addition to being rich in protein and calcium, cheddar is a good source of vitamin K — especially vitamin K2 (34).
Vitamin K is important for heart and bone health. It prevents calcium from being deposited in the walls of your arteries and veins (35).
Inadequate vitamin K levels can cause calcium buildup, inhibiting blood flow and leading to an increased risk of blockages and heart disease (35, 36, 37).
To prevent calcium deposits, it’s important to get enough vitamin K from foods. As K2 from animal foods is better absorbed than K1 found in plants, K2 may be especially important for preventing heart disease (34).
In fact, one study in over 16,000 adult women linked higher vitamin K2 intake to a lower risk of developing heart disease over 8 years (34).