Are you a cheese lover who's watching their sodium intake? Good news – one cup of shredded low sodium cheddar or colby cheese contains only 450 calories. While cheese is often high in sodium, there are options available for those looking to reduce their intake. Here, we'll explore the nutritional content of low sodium cheddar and colby cheese.

Cheddar and colby cheese are great sources of nutrients like calcium, vitamin D, vitamin B12, phosphorus, selenium, and zinc. Low sodium options allow you to enjoy the benefits without sacrificing your health goals.

Read on to learn more about the health benefits of including low sodium cheddar or colby cheese in your diet.

Calorie Content of Cheddar or Colby Cheese

As mentioned earlier, one cup of shredded low sodium cheddar or colby cheese contains 450 calories. This is a fairly standard calorie count for cheeses that are higher in fat. If you're looking to reduce your calorie intake, consider using less cheese or opting for a lower fat variety. Some cheeses, like cottage cheese or feta, have significantly fewer calories per serving. In general, it's important to be mindful of portion sizes when it comes to high calorie foods like cheese.

Low Sodium Content of Cheddar or Colby Cheese

Cheddar and colby cheese are known for their high sodium content, but low sodium varieties are available. Some brands sell cheese with 50% less sodium than the traditional version. Reducing your sodium intake may benefit your heart health, among other things. If you're concerned about your sodium intake, try incorporating low sodium cheese into your meals. Remember to always check the nutrition label to ensure you're getting the right product.

Fat Content of Cheddar or Colby Cheese

Cheeses like cheddar and colby are known for their high fat content. One cup of shredded low sodium cheddar or colby cheese contains around 36g of fat. While it's important to be mindful of fat intake, cheese does contain some healthy fats that provide benefits like improved brain function and reduced inflammation. If you're looking to reduce your fat intake, consider using less cheese or opting for a lower fat variety. Mozzarella, ricotta, and goat cheese are all lower in fat than cheddar and colby.

Protein Content of Cheddar or Colby Cheese

One cup of shredded low sodium cheddar or colby cheese contains around 28g of protein. This is a significant amount and can help you meet your daily protein needs. Protein is an important nutrient for building and repairing tissues, among other functions. Cheese can be a great source of protein for vegetarians or those who don't eat a lot of meat. Just remember to be mindful of portion sizes, as high protein foods can also be high in calories.

Cheese as a Source of Calcium

Cheddar and colby cheese are excellent sources of calcium, with one cup of low sodium cheese containing around 70% of the daily recommended intake. Calcium is important for bone health, among other things. If you're lactose intolerant or allergic to dairy, there are non-dairy sources of calcium available, like fortified plant milks or leafy greens. But if you can tolerate dairy, cheese can be a great way to get your calcium.

Cheese as a Source of Vitamin D

Cheese is not a significant source of vitamin D, but some varieties are fortified with this essential nutrient. Vitamin D is important for bone health and immune function. Most people get their vitamin D from sun exposure, but for those who live in colder climates or spend a lot of time indoors, dietary sources are important. If you're worried about your vitamin D intake, consider choosing a fortified cheese or taking a supplement.

Cheese as a Source of Vitamin B12

Cheese is an excellent source of vitamin B12, with one cup of low sodium cheddar or colby cheese containing over 100% of the daily recommended intake. Vitamin B12 is important for brain function and the production of red blood cells. It's also primarily found in animal products, so cheese can be a valuable source of this nutrient for vegetarians. If you don't eat dairy or are vegan, consider taking a vitamin B12 supplement or eating fortified foods like cereals or plant milks.

Cheese as a Source of Phosphorus

Cheddar and colby cheese are good sources of phosphorus, with one cup of low sodium cheese containing around 60% of the daily recommended intake. Phosphorus is important for bone health and the formation of DNA, among other things. It's found in many foods, but cheese can be a particularly rich source. Just remember to balance your phosphorus intake with calcium intake, as too much phosphorus can interfere with calcium absorption.

Cheese as a Source of Selenium

Cheddar and colby cheese are good sources of selenium, with one cup of low sodium cheese containing around 30% of the daily recommended intake. Selenium is important for immune function and thyroid health, among other things. It's found in many foods, but cheese can be a particularly rich source. Just be mindful of portion sizes, as too much cheese can contribute to a high calorie diet.

Cheese as a Source of Zinc

Cheddar and colby cheese are good sources of zinc, with one cup of low sodium cheese containing around 20% of the daily recommended intake. Zinc is important for immune function, wound healing, and the synthesis of DNA, among other things. It's found in many foods, but cheese can be a particularly rich source. Just be mindful of portion sizes, as too much cheese can contribute to a high calorie diet.