You're standing at the fridge. It’s late. You grab that pack of pre-sliced sharp cheddar because, honestly, nothing beats it. But then you pause. You look at that thin, orange square and wonder about the damage. People obsess over carbs or protein, but when it comes to a quick snack, the calorie count is the first thing we usually check.
So, let's get into it. How many calories are in 1 slice of cheddar cheese?
Typically, a standard 1-ounce (28-gram) slice of cheddar cheese contains about 115 calories.
That’s the short answer. But if you’ve ever actually looked at the cheese aisle, you know "one slice" is a pretty vague concept. There’s the paper-thin stuff you get in those plastic-wrapped singles, the thick deli-cut slices that feel like a meal, and the artisanal blocks you hack at with a dull knife. Each one tells a different story on your fitness tracker.
Why the "Slice" Size Changes Everything
When we talk about the calories in cheddar, weight is the only thing that actually matters. Most pre-packaged brands like Sargento or Tillamook aim for that 1-ounce sweet spot. If you’re grabbing a slice of Tillamook Medium Cheddar, you’re looking at exactly 110 calories. Sargento's "Deli Style" is similar, usually landing between 110 and 115.
But then there are the "thin" versions.
Marketing teams love these. A "Sargento Ultra Thin" slice only has about 45 calories. Why? Because it’s basically a whisper of cheese. It weighs about 14 grams, which is half the size of a standard slice. If you’re trying to cut back but can’t live without that melt on your turkey sandwich, these are a lifesaver. Just don't trick yourself into eating four of them, or you've doubled your original intake.
On the flip side, go to a deli and ask for a "thick cut." Those can easily weigh 1.5 ounces or more. Suddenly, your single slice is pushing 170 calories. It’s the same cheese, just more of it.
What’s Actually Inside That Slice?
Cheddar isn't just "empty" energy. It’s dense. It’s basically concentrated milk. To make one pound of cheddar, cheesemakers need about 10 pounds of milk. That’s why the calorie count is so high for such a small piece of food. Most of those calories—about 70% to 80%—come from fat.
A standard slice has roughly 9 grams of fat. Out of that, about 5 or 6 grams are saturated fat. This is where the health debate usually starts. For years, we were told saturated fat was the enemy. Now, nutrition science is a bit more nuanced. Recent studies, including some published in The American Journal of Clinical Nutrition, suggest that the "cheese matrix"—the way the protein and calcium are structured in cheese—might actually change how our bodies absorb that fat. It might not be as bad for your heart as, say, the saturated fat in a greasy doughnut.
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Then you've got the protein. About 7 grams per slice. That’s actually quite a bit. It’s why a slice of cheddar can feel so much more filling than a handful of crackers that have the same number of calories.
The Sodium Factor
Don't ignore the salt. Cheddar needs salt for flavor and preservation. One slice usually packs about 180mg of sodium. If you’re watching your blood pressure, that’s about 8% of your daily limit in one go. It adds up fast if you're making a grilled cheese with two or three slices.
The Age of the Cheese Matters (Kinda)
Does "sharp" cheddar have more calories than "mild" cheddar?
Basically, no.
The difference between mild, sharp, and extra sharp is mostly about time. Mild cheddar is aged for maybe two or three months. Extra sharp might sit in a cave or a temperature-controlled room for over a year. During that time, enzymes break down the proteins and fats, creating those intense, tangy flavors and sometimes those little crunchy crystals (which are actually calcium lactate, not salt).
The moisture content might drop slightly as the cheese ages, which technically makes it more calorie-dense by weight, but the change is so tiny it won't affect your waistline. If a slice of mild is 114 calories, the extra sharp version is likely the same. Choose based on your taste buds, not the calorie count.
Processed "Cheddar" vs. Real Cheddar
We have to talk about the "singles." You know the ones. The slices that are individually wrapped in plastic and stay soft at room temperature for an alarming amount of time.
Legally, in the US, these can't even be called "cheese." They are "pasteurized prepared cheese products." Brands like Kraft Singles have fewer calories per slice—usually around 60 to 70 calories.
Why is it lower? Because it’s not just cheese. It’s cheese mixed with whey, emulsifiers, milk protein concentrate, and sometimes extra water. It has less fat than real cheddar, which brings the calorie count down. But it also usually has more sodium and a list of ingredients that looks like a chemistry final. If you want pure cheddar, look for the word "Cheddar Cheese" on the label, not "Cheese Product."
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How Cheddar Compares to Other Slices
If you're calorie counting, you might wonder if you should switch to Swiss or Provolone.
Honestly? They’re all in the same ballpark.
- Swiss: ~100-110 calories (slightly lower in sodium).
- Provolone: ~100 calories.
- Mozzarella (part-skim): ~70-80 calories.
- Cheddar: ~115 calories.
Cheddar is one of the more calorie-dense options because it has a lower moisture content than something like mozzarella. It’s a trade-off for that punchy flavor.
Is One Slice "Healthy"?
It depends on who you ask. If you're on a Keto diet, that slice of cheddar is a gold mine. Low carb, high fat, moderate protein. Perfect.
If you're following a strict low-calorie diet, 115 calories for a single slice might feel "expensive." You could eat a whole apple or two cups of popcorn for that same caloric "price."
But there’s the satiety factor. You’ve probably noticed that fat and protein keep you full longer. A slice of cheddar on a piece of whole-grain toast is a functional snack. It’s got calcium (about 20% of your daily value), Vitamin A, and Vitamin B12. It’s a "whole food," assuming you're buying the real stuff.
Hidden Calories: The "Scraps"
Here is a real-world tip: the calories in 1 slice of cheddar cheese only matter if you actually eat just one slice.
Most people don't.
When you’re making a sandwich, do you ever trim the edges to make it fit the bread? Or maybe you break off a little corner because "it's just a tiny bit"? Those scraps add up. If you pick at the block while you're slicing, you can easily put away an extra 100 calories before the sandwich is even made.
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Actionable Ways to Manage Your Cheese Intake
If you love cheddar but want to keep your numbers in check, you don't have to quit cold turkey. It's about strategy.
1. Buy pre-sliced. I know, it’s more expensive than the block. But the "unit bias" is real. If the package says 80 calories per slice, and you take one slice, you know exactly where you stand. When we slice from a block, we almost always underestimate how much we’ve cut. Most "hand-cut" slices are closer to 1.5 ounces.
2. Use a microplane or fine grater.
If you're putting cheddar on a taco or a baked potato, don't use a thick grater. Use a microplane. It turns a tiny amount of cheese into a massive, fluffy pile. You get the flavor of cheddar in every bite, but you’re probably only using a quarter of a slice's worth of calories.
3. Go for "Extra Sharp."
The stronger the flavor, the less you need. A very mild cheddar gets lost in a sandwich, so you add two slices. A sharp, aged cheddar stands out. One thin slice of the good stuff provides more satisfaction than two thick slices of the rubbery, flavorless stuff.
4. Check the "Reduced Fat" labels carefully.
Some reduced-fat cheddars are okay, but many lose the texture that makes cheese enjoyable. They can also be higher in sodium to make up for the lost flavor. Often, it’s better to just eat a smaller amount of the full-fat version.
The Verdict
If you're logging your food today, put down 115 calories for that slice of cheddar. If it's a thin slice, go with 45-50.
Cheese is a dense, high-energy food. It’s meant to be savory and satisfying. As long as you aren't eating half the block in one sitting, that single slice is a solid source of nutrients that fits into most balanced diets. Just keep an eye on the thickness—that's where the calories hide.
Next time you're at the store, flip the package over. Look for "Cheddar Cheese" as the first ingredient. Check the gram weight per slice. If it's 28g, you’re at that 115 mark. If it's 21g, you're closer to 80 or 90. Knowledge is power, but let's be real—cheese is also just delicious. Enjoy it, but keep the scale in mind if you're hitting a specific goal.
To keep your calories in check while still enjoying your cheddar, try these specific steps:
- Measure your cheese by weight using a digital kitchen scale for one week to calibrate your "visual" portion sizes.
- Swap standard deli slices for "ultra-thin" varieties if you are using cheese as a topping rather than a main ingredient.
- Prioritize aged cheddars (12+ months) to get more flavor impact per gram of fat.
- Store your cheese in the back of the fridge to avoid "mindless" grazing when you open the door for other items.