Low-sodium Cheese
Cheese, low-sodium, cheddar or colby
Nutrition Facts
- Total Fat 32,62 g42%
- Saturated Fat 20,77 g104%
- Trans Fat —
- Cholesterol 100 mg33%
- Sodium 21 mg1%
- Total Carbohydrate 1,91 g1%
- Dietary Fiber 0 g0%
- Total Sugars 0,49 g
- Protein 24,35 g49%
- Vitamin D 0,6 µg3%
- Calcium 703 mg54%
- Iron 0,72 mg4%
- Potassium 112 mg2%
100g of Cheese, low-sodium contains 398 kcal calories, 24,35g protein, and 703mg calcium per USDA FoodData Central.
Calorie breakdown
How calories are distributed across macronutrients
- Protein24%(97 kcal)
- Carbs2%(8 kcal)
- Fat74%(294 kcal)
Nutrient density
Meets ≥10% Daily Value for 12 of 30 nutrients
Moderate nutrient densityUse Low-sodium Cheese in your next meal plan
Melio can build a complete week of meals around Low-sodium Cheese (or any food in our database), tailored to your macro goals and dietary preferences.
Create a meal planCategory: Dairy and Egg Products
- Low-sodium Cheese has a potassium-to-sodium ratio of 5.3:1, which is considered favorable for blood-pressure support.
Full nutrient breakdown
per 100gMacronutrients▾
| Nutrient | Amount | % DV |
|---|---|---|
| Calories Total food energy released when the food is metabolized, expressed in kilocalories per 100 grams. Also known as: Calories, kcal | 398 kcal | 20% |
| Protein Macronutrient made of amino acids; essential for building and repairing tissue, enzymes, and hormones. | 24,35 g | 49% |
| Carbohydrates Total carbohydrates, including sugars, starches, and fiber. The body's primary energy source. Also known as: Carbohydrates | 1,91 g | 1% |
| Total fat Sum of all dietary fats (saturated, monounsaturated, polyunsaturated, and trans). A concentrated energy source and carrier of fat-soluble vitamins. Also known as: Total Lipid, Fat | 32,62 g | 42% |
| Fiber Indigestible plant carbohydrate that supports digestive health, blood sugar regulation, and satiety. Also known as: Dietary Fiber | 0 g | 0% |
| Sugars Simple carbohydrates, both naturally occurring (e.g. in fruit or milk) and added. Quickly absorbed for energy. Also known as: Total Sugars | 0,49 g | — |
Minerals▾
| Nutrient | Amount | % DV |
|---|---|---|
| Sodium Electrolyte that regulates fluid balance and nerve signaling. Most dietary sodium comes from salt; excess intake raises blood pressure. Also known as: Salt (as Na) | 21 mg | 1% |
| Potassium Electrolyte that supports nerve function, muscle contraction, and healthy blood pressure. | 112 mg | 2% |
| Calcium Mineral essential for bone and teeth structure, muscle contraction, and blood clotting. | 703 mg | 54% |
| Magnesium Mineral involved in more than 300 enzymatic reactions, including energy production and muscle function. | 27 mg | 6% |
| Phosphorus Mineral that works with calcium to form bones and is a component of DNA and ATP. | 484 mg | 39% |
| Iron Mineral required for oxygen transport in hemoglobin and for energy metabolism. | 0,72 mg | 4% |
| Zinc Trace mineral essential for immune function, wound healing, and protein synthesis. | 3,09 mg | 28% |
| Copper Trace mineral involved in iron metabolism, connective tissue formation, and antioxidant defense. | 0,04 mg | 4% |
| Manganese Trace mineral that acts as a cofactor for enzymes involved in bone formation and antioxidant defense. | 0,01 mg | 0% |
| Selenium Trace mineral that supports thyroid function and antioxidant systems via selenoproteins. | 14,5 µg | 26% |
Fat detail▾
| Nutrient | Amount | % DV |
|---|---|---|
| Saturated fat Fat type typically solid at room temperature. High intake is associated with elevated LDL cholesterol. Also known as: Saturated Fatty Acids, SFA | 20,77 g | 104% |
| Monounsaturated fat Fat with one double bond in its fatty-acid chain. Common in olive oil and avocados; linked to heart-health benefits. Also known as: Monounsaturated Fatty Acids, MUFA | 9,19 g | — |
| Polyunsaturated fat Fat with multiple double bonds, including essential omega-3 and omega-6 fatty acids. Also known as: Polyunsaturated Fatty Acids, PUFA | 0,97 g | — |
| Cholesterol Waxy sterol found in animal foods. The body also makes its own; dietary cholesterol has a limited effect on blood levels for most people. | 100 mg | 33% |
| EPA (Omega-3) Eicosapentaenoic acid, a long-chain omega-3 fatty acid found in fatty fish; supports cardiovascular and inflammatory balance. Also known as: Eicosapentaenoic Acid | 0 g | — |
| DHA (Omega-3) Docosahexaenoic acid, a long-chain omega-3 fatty acid concentrated in fish; important for brain and eye health. Also known as: Docosahexaenoic Acid | 0 g | — |
| DPA (Omega-3) Docosapentaenoic acid, an intermediate omega-3 fatty acid found alongside EPA and DHA in marine foods. Also known as: Docosapentaenoic Acid | 0 g | — |
Vitamins▾
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin A Fat-soluble vitamin essential for vision, immune function, and cell growth. Measured as Retinol Activity Equivalents. Also known as: Retinol Activity Equivalents, RAE | 264 µg | 29% |
| Retinol Preformed vitamin A found in animal foods; the active form used directly by the body. | 257 µg | — |
| Vitamin C Water-soluble antioxidant vitamin required for collagen synthesis, immune function, and iron absorption. Also known as: Ascorbic Acid | 0 mg | 0% |
| Vitamin D Fat-soluble vitamin that regulates calcium absorption and bone health. Also produced in the skin from sunlight. Also known as: Calciferol | 0,6 µg | 3% |
| Vitamin E Fat-soluble antioxidant that protects cell membranes from oxidative damage. Also known as: Alpha-Tocopherol, Tocopherol | 0,28 mg | 2% |
| Vitamin K Fat-soluble vitamin essential for blood clotting and bone metabolism. Also known as: Phylloquinone, Menaquinone | 2,7 µg | 2% |
| Thiamin (B1) B-vitamin required for carbohydrate metabolism and nervous-system function. Also known as: Vitamin B1, Thiamine | 0,02 mg | 2% |
| Riboflavin (B2) B-vitamin involved in energy production and cellular function via the coenzymes FAD and FMN. Also known as: Vitamin B2 | 0,38 mg | 29% |
| Niacin (B3) B-vitamin that contributes to DNA repair and energy metabolism through its coenzymes NAD and NADP. Also known as: Vitamin B3, Nicotinic Acid | 0,09 mg | 1% |
| Pantothenic acid (B5) B-vitamin required for the synthesis of coenzyme A and fatty-acid metabolism. Also known as: Vitamin B5 | 0,31 mg | 6% |
| Vitamin B6 B-vitamin involved in amino-acid metabolism, neurotransmitter synthesis, and hemoglobin formation. Also known as: Pyridoxine | 0,08 mg | 4% |
| Folate (B9) B-vitamin essential for DNA synthesis and cell division; particularly important in early pregnancy. Also known as: Vitamin B9, Folic Acid, Folacin | 18 µg | 5% |
| Vitamin B12 B-vitamin required for red blood cell formation and nervous-system health. Found almost exclusively in animal foods. Also known as: Cobalamin | 0,83 µg | 35% |
| Choline Essential nutrient used to make cell membranes and the neurotransmitter acetylcholine. | 15,4 mg | 3% |
Antioxidants & carotenoids▾
| Nutrient | Amount | % DV |
|---|---|---|
| Beta-carotene Also known as: Beta-Carotene, Provitamin A | 84 µg | — |
| Alpha-carotene Also known as: Alpha-Carotene | 0 µg | — |
| Beta-cryptoxanthin Also known as: Beta-Cryptoxanthin | 0 µg | — |
| Lycopene | 0 µg | — |
| Lutein + zeaxanthin Also known as: Lutein + Zeaxanthin | 0 µg | — |
Amino acids▾
| Nutrient | Amount | % DV |
|---|---|---|
| Lysine | 1,87 g | — |
| Leucine | 2,15 g | — |
| Isoleucine | 1,39 g | — |
| Valine | 1,5 g | — |
| Threonine | 0,8 g | — |
| Methionine | 0,59 g | — |
| Phenylalanine | 1,18 g | — |
| Tryptophan | 0,29 g | — |
| Histidine | 0,79 g | — |
| Arginine | 0,85 g | — |
Other▾
| Nutrient | Amount | % DV |
|---|---|---|
| Water Water content of the food. Foods high in water tend to be lower in energy density and support hydration. | 38,98 g | — |
| Caffeine Naturally occurring stimulant found in coffee, tea, cocoa, and some soft drinks. Acts on the central nervous system. | 0 mg | — |
| Theobromine | 0 mg | — |
| Alcohol | 0 g | — |
Fatty acid profile
Breakdown of fats per 100 grams
- Saturated67%(20,77 g)
- Monounsaturated30%(9,19 g)
- Polyunsaturated3%(0,97 g)
Household serving sizes
g- cup, diced
- 132 g
- cup, shredded
- 113 g
- oz
- 28 g
- cubic inch
- 17 g
- slice (1 oz)
- 28 g
Frequently asked questions about Low-sodium Cheese
How many calories in Low-sodium Cheese?
Low-sodium Cheese contains 398 kcal per 100 grams, sourced from USDA FoodData Central.
How much cholesterol is in Low-sodium Cheese?
Low-sodium Cheese contains 100 mg cholesterol and 21 mg sodium per 100 grams, per USDA FoodData Central.
What are the macros in Low-sodium Cheese?
Per 100 grams, Low-sodium Cheese contains 24.35 g protein, 1.91 g carbohydrates, and 32.62 g total fat.
Is Low-sodium Cheese good for keto or low-carb?
Yes — Low-sodium Cheese has 1.9 g net carbs per 100 g, fitting a low-carb plan.
Where does Low-sodium Cheese nutrition data come from?
Nutrition data for Low-sodium Cheese is sourced from USDA FoodData Central (FDC ID 173440). Browse the underlying record at https://fdc.nal.usda.gov/fdc-app.html#/food-details/173440/nutrients.
Diet compatibility
- High proteinAt least 20% of calories come from protein, making this food a useful building block for muscle-focused meal plans.
- Low carbUnder 10 g of net carbs per 100 g — compatible with low-carb and moderate-carb eating patterns.
- Keto-friendlyLow enough in net carbs and high enough in fat to fit a standard ketogenic macro split without adjustment.
- Low sodiumUnder 140 mg of sodium per 100 g, the FDA threshold for "low sodium" labeling on packaged foods.
- Low sugarUnder 5 g of total sugars per 100 g, including naturally occurring sugars.
- High calciumDelivers at least 20% of the Daily Value for calcium per 100 g — a meaningful contribution to bone-health targets.
- VegetarianFits a lacto-ovo vegetarian pattern: plant foods plus dairy and eggs. Excludes meat, poultry, and seafood.
- Paleo-friendlyFalls within whole-food paleo guidelines: no grains, legumes, dairy, or refined additives in the USDA category.
- Gluten-freeFree of gluten-containing grains (wheat, rye, barley, malt) by USDA categorization. Verify packaging for heavily processed items.
Foods that pair well with Low-sodium Cheese
Complementary ingredients from related USDA categories — useful starting points when planning a meal around Low-sodium Cheese.
3 meal ideas using Low-sodium Cheese
Starter templates matched to Low-sodium Cheese's nutrient profile. Open the meal-plan generator to turn any of these into a full recipe with shopping list.
- Breakfast
Protein-forward breakfast with Low-sodium Cheese
Low-sodium Cheese pairs with eggs and whole-grain toast for a breakfast around 30 g of protein — a useful post-workout option or a filling start to the day.
- Lunch
Low-carb lunch built around low-sodium Cheese
A big leafy salad with low-sodium Cheese, olive oil, seeds, and a hard-boiled egg keeps total carbs under 15 g while delivering satiating fats and protein.
- Dinner
Low-sodium dinner with low-sodium Cheese
Roast low-sodium Cheese with olive oil, garlic, and fresh herbs — no added salt — and pair with a simple grain for a dinner under 600 mg of sodium.
Where does this data come from?
Nutrient values are sourced from the USDA FoodData Central database — the U.S. Department of Agriculture's authoritative reference for food composition. Values are averaged across multiple samples to give you a representative reading per 100 grams of edible portion.
Data sourced from USDA FoodData Central (FDC ID: 173440), accessed 2019-04-01.
Published: 2019-04-01
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Use Low-sodium Cheese in your next meal plan
Melio can build a complete week of meals around Low-sodium Cheese (or any food in our database), tailored to your macro goals and dietary preferences.
Create a meal plan