Cheese Slice: Calories, Nutrition and Health Benefits
Perfect protein-packed dairy slice rich in calcium, vitamin B12, and essential nutrients for muscle growth and bone health.
Quick Nutrition Facts
Per 1 Slice Cheddar (28g)
| Nutrient | Amount |
|---|---|
| Calories | 113 kcal |
| Protein | 7g |
| Carbohydrates | 0.4g |
| Fiber | 0g |
| Sugars | 0.1g |
| Fat | 9g |
| Saturated Fat | 5g |
| Calcium | 200mg |
| Vitamin B12 | 0.2mcg |
| Phosphorus | 145mg |
Macronutrient Breakdown
NUTRITIONIST INSIGHT
Cheese slices provide 20% of daily calcium needs in just one slice. The protein and fat combination promotes sustained satiety, making it excellent for portion control.
Myth Busters
MYTH #1: Cheese Causes Weight Gain
TRUTH: Cheese in moderation doesn't cause weight gain. Studies show dairy calcium may aid fat loss. The protein and fat promote fullness. Key is portion control - 1-2 slices daily fits most diets.
MYTH #2: Cheese Is Bad for Your Heart
TRUTH: Full-fat cheese doesn't increase heart disease risk when consumed moderately. Contains beneficial CLA and vitamin K2 for heart health. Choose natural cheese over processed.
MYTH #3: Cheese Has No Place in a Diabetic Diet
TRUTH: Cheese is diabetic-friendly. Low carb (0.4g), high protein and fat slow glucose absorption. Won't spike blood sugar. Pair with fiber for optimal control.
MYTH #4: All Cheese Is Highly Processed
TRUTH: Natural aged cheese (cheddar, Swiss, gouda) is minimally processed. Only processed cheese slices contain emulsifiers. Choose natural cheese for maximum nutrition and fewer additives.
MYTH #5: Cheese Causes High Cholesterol
TRUTH: Cheese consumption doesn't significantly raise LDL cholesterol in most people. The calcium may even bind dietary fat. Moderate intake is safe for most individuals.
MYTH #6: Lactose-Free Means Less Nutritious
TRUTH: Aged cheese (cheddar, parmesan) is naturally low in lactose and highly nutritious. The aging process breaks down lactose while preserving protein, calcium, and vitamins.
NutriScore by Health Goals
| Health Goal | NutriScore | Why This Score? |
|---|---|---|
| Weight Loss |  | 113 calories, 7g protein promotes satiety. Choose reduced-fat (70-80 cal) for better results. Limit to 1 slice daily. |
| Muscle Gain |  | Complete protein (7g), leucine for muscle synthesis, supports resistance training adaptations. Perfect post-workout. |
| Diabetes Management | | Very low carb (0.4g), protein and fat stabilize blood sugar. No glucose spike. Safe in moderation. |
| PCOS Management | | High protein supports hormone balance. Saturated fat in moderation. Choose grass-fed for better omega-3 ratio. |
| Pregnancy Nutrition | | Rich in calcium (20% DV), protein, vitamin B12 essential for fetal development. Choose pasteurized cheese. |
| Bone Health | | High calcium (200mg), phosphorus, vitamin K2 for bone density. Protein enhances calcium absorption. |
PERSONALIZED NUTRITION
Track your meals with NutriScan for personalized NutriScores based on your specific health goals!
Blood Sugar Response to Cheese Slice
Understanding how cheese affects your blood glucose reveals why it's ideal for diabetes management.
Typical Glucose Response Curve
*This chart shows typical blood glucose response for general healthy individuals. Individual responses may vary. Not medical advice.*
How to Optimize Nutrition
Pairing cheese with fiber-rich foods enhances satiety and provides balanced nutrition:
- 🥖 Whole grain bread or crackers - Adds fiber and complex carbs
- 🥕 Vegetables (carrot, celery, cucumber) - Increases volume, adds nutrients
- 🍎 Apple or pear slices - Natural sweetness with fiber
- 🥜 Nuts and seeds - Healthy fats and additional protein
This combination provides complete nutrition while maintaining blood sugar stability.
Cultural Significance
Cheese has been produced for over 8,000 years, with evidence from ancient Mesopotamia and Egypt.
In India:
- Paneer (Indian cottage cheese) introduced in 16th century
- Western cheese popular since British colonial era
- Growing cheese consumption in urban areas (15% annual growth)
- Used in sandwiches, burgers, pizzas, and fusion dishes
Global Impact:
- 22+ million tons produced globally annually
- 1,800+ cheese varieties worldwide
- Essential protein source in many cultures
- Sustainable dairy product with long shelf life
Compare & Substitute
Cheese Slice vs Similar Protein Options (Per 100g)
| Nutrient | 🧀 Cheddar Cheese | 🧀 Mozzarella | 🥛 Paneer | 🥚 Eggs |
|---|---|---|---|---|
| Calories | 403 kcal | 280 kcal | 265 kcal | 155 kcal |
| Carbs | 1.3g | 2.2g | 1.2g | 1.1g |
| Fiber | 0g | 0g | 0g | 0g |
| Protein | 25g | 28g | 18g | 13g |
| Fat | 33g | 17g | 20g | 11g |
| Calcium | 721mg | 505mg | 208mg | 56mg |
| Vitamin B12 | 0.8mcg | 2.3mcg | 0.3mcg | 1.1mcg |
| Sodium | 621mg | 373mg | 18mg | 124mg |
| Best For | Bone health, muscle gain | Lower calorie, high protein | Indian cooking, low sodium | Complete protein, versatile |
Frequently Asked Questions
Is cheese slice good for weight loss?
Cheese slices can support weight loss in moderation. One slice has 113 calories with 7g protein that promotes satiety and reduces overall calorie intake.
Best practices: Choose reduced-fat cheese (70-80 calories), limit to 1-2 slices daily, pair with vegetables for volume, track portions carefully.
Can diabetics eat cheese slices?
Diabetics can safely eat cheese slices. Very low carb content (0.4g) means minimal blood sugar impact. High protein and fat slow digestion.
Tips for diabetics:
- No glucose spike from cheese alone
- Pair with fiber-rich foods
- Choose natural cheese over processed
- Monitor portion sizes (1 slice per meal)
Always consult healthcare provider for personalized advice.
How much protein is in a cheese slice?
A standard cheese slice (28g) contains 7 grams of protein. This complete protein provides all essential amino acids for muscle maintenance and growth.
For muscle gain, consume 2-3 slices post-workout or combine with other protein sources like eggs or chicken.
What are the main health benefits of cheese slices?
Key Benefits:
- Bone Health: 200mg calcium per slice (20% DV) strengthens bones
- Muscle Maintenance: Complete protein with leucine for muscle synthesis
- Energy Production: Vitamin B12 supports metabolism
- Weight Management: Protein and fat promote satiety
- Gut Health: Natural probiotics in aged cheese
- Heart Health: CLA and vitamin K2 support cardiovascular function
When is the best time to eat cheese slices?
Depends on your goal:
- Muscle Gain: Post-workout (within 30 minutes) or with breakfast for sustained protein
- Weight Loss: With protein-rich meals to boost satiety and reduce snacking
- Bone Health: Anytime throughout the day for calcium absorption
- Avoid: Late night if lactose intolerant or prone to acid reflux
IMPORTANT NOTE
Choose pasteurized cheese during pregnancy. Avoid soft cheeses like brie or camembert.
Is processed cheese slice healthy?
Natural cheese slices are significantly healthier than processed:
Natural Cheese (Cheddar, Swiss):
- More protein and calcium
- Fewer additives and preservatives
- No emulsifiers or artificial colors
- Better nutrient density
Processed Cheese Slices:
- Contains emulsifiers (sodium phosphate)
- Higher sodium content
- Added preservatives
- Lower protein quality
Recommendation: Choose natural aged cheddar or Swiss cheese for maximum nutrition.
How many cheese slices should I eat per day?
General Guidelines:
- 1-2 slices daily - Most people (113-226 calories, 14g protein)
- 1 slice daily - Weight loss or diabetes management
- 2-3 slices daily - Muscle gain, athletes, pregnancy
Limit excess: More than 3 slices provides excessive saturated fat (15g+) and sodium (600mg+). Balance with low-fat protein sources.
Track your meals with NutriScan app to see how cheese fits your personal nutrition goals.
Can I eat cheese slice if I'm lactose intolerant?
Generally tolerable for most lactose-intolerant individuals:
Why aged cheese works:
- Aging process breaks down lactose
- Cheddar, parmesan, Swiss have minimal lactose (<1g per serving)
- Hard cheeses better tolerated than soft
May still avoid if you have:
- Severe lactose intolerance
- Dairy protein allergy (different from intolerance)
- Digestive sensitivities
Better approach: Start with aged hard cheeses, take lactase enzyme, or choose lactose-free cheese varieties.
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