Cheese CheddarvsNonfat Milk
Cheese Cheddar has 408 calories and 23g protein per 100g. Nonfat Milk has 34 calories and 3.4g protein per 100g Cheese Cheddar has more protein, Nonfat Milk is lower in calories.
🎯When to Eat What
Goal-based picks for Cheese Cheddar vs Nonfat Milk
Go with Nonfat Milk at just 34 kcal per 100g — 92% fewer calories.
Nonfat Milk packs 3.4g of protein per 100g (40% of calories from protein) — the better pick for muscle growth and recovery.
Nonfat Milk is the heart-friendlier option with lower saturated fat, less sodium, more potassium.
Nonfat Milk provides 167mg of potassium per 100g — important for muscle function and hydration.
Nonfat Milk edges ahead overall with less saturated fat, more potassium — the more nutritious option for everyday eating.
⚠️Things to Watch
Cheese Cheddar
High in sodium at 654mg per 100g, so it may not be the best fit for a low-sodium diet.
High in saturated fat with 19.2g per 100g, which is worth watching if you are managing heart health or cholesterol.
Relatively high in cholesterol at 100mg per 100g.
Calorie-dense at 408 kcal per 100g, so portion size matters.
Nonfat Milk
No major nutritional red flags stand out per 100g.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Cheese Cheddar | Milk Nonfat Fluid With Added Vitamin A And Vitamin D (fat Free Or Skim) | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 408kcal20% | 34kcal2% | +374kcal |
| Protein | 23g47% | 3.4g7% | +20g |
| Total Fat | 34g44% | <0.1g0% | +34g |
| Saturated Fat | 19g96% | <0.1g0% | +19g |
| Trans Fat | 1.1g | 0g | +1.1g |
| Cholesterol | 100mg33% | 3.0mg1% | +97mg |
| Carbohydrates | 2.4g1% | 4.9g2% | <0.1g |
| ✨Vitamins | |||
| Vitamin A | 316mcg35% | 64mcg7% | +252mcg |
| Vitamin D | — | 1.1mcg6% | — |
| Vitamin E | 0.75mg5% | 0mg0% | +0.75mg |
| Vitamin K | 2.4mcg2% | — | — |
| Vitamin B6 | <0.1mg4% | <0.1mg3% | +<0.1mg |
| Vitamin B12 | 1.1mcg44% | 0.58mcg24% | +0.48mcg |
| Folate | 21mcg5% | 2.0mcg1% | +19mcg |
| Thiamin (B1) | <0.1mg2% | <0.1mg5% | <0.1mg |
| Riboflavin (B2) | 0.44mg34% | 0.13mg10% | +0.31mg |
| Niacin (B3) | <0.1mg0% | 0.12mg1% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 654mg28% | 41mg2% | +613mg |
| Calcium | 707mg54% | 132mg10% | +575mg |
| Iron | 0.16mg1% | 0mg0% | +0.16mg |
| Potassium | 77mg2% | 167mg4% | <0.1mg |
| Phosphorus | 458mg37% | 107mg9% | +351mg |
| Magnesium | 27mg6% | 13mg3% | +14mg |
| Zinc | 3.7mg33% | 0.45mg4% | +3.2mg |
| Copper | <0.1mg4% | <0.1mg0% | +<0.1mg |
| Manganese | <0.1mg1% | <0.1mg0% | +<0.1mg |
| Selenium | 28mcg51% | 2.0mcg4% | +26mcg |
🔬Nutritional Analysis
Calories: Nonfat Milk is significantly lower in calories at just 34 kcal per 100g compared to 408 kcal for Cheese Cheddar — that's 1100% fewer calories, making Nonfat Milk the better choice for calorie-conscious diets.
Protein: Cheese Cheddar has more protein per 100g (23.3g vs 3.43g), but Nonfat Milk delivers more protein per calorie — a more useful measure when calorie budgets matter.
Fat: Nonfat Milk is the leaner option with 0.08g of total fat per 100g compared to 34g. Nonfat Milk has less saturated fat (0.049g vs 19.2g).
Key Vitamins: The most notable vitamin differences are in Vitamin E (Cheese Cheddar: 0.75mg vs 0mg), Folate (Cheese Cheddar: 21mcg vs 2mcg), Vitamin A (Cheese Cheddar: 316mcg vs 64mcg). Keep in mind these are per 100g — the higher-calorie food packs more of everything into a denser package, so per calorie the picture may differ.
Key Minerals: Notable mineral differences include Iron (Cheese Cheddar: 0.16mg vs 0mg), Manganese (Cheese Cheddar: 0.026mg vs 0.001mg), Sodium (Cheese Cheddar: 654mg vs 41mg). These values are per 100g — per calorie, the lower-calorie option may provide comparable or better nutrition.
Diet Suitability: Both fit a low-carb or keto diet. Cheese Cheddar fits a high-protein diet. Nonfat Milk fits a low-fat diet. Nonfat Milk fits a low-sodium diet.
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❓Frequently Asked Questions
- Which has more protein, Cheese Cheddar or Nonfat Milk?
- Cheese Cheddar has more protein with 23.3g per 100g compared to 3.43g for Nonfat Milk.
- Which is lower in calories, Cheese Cheddar or Nonfat Milk?
- Nonfat Milk is lower in calories with 34 kcal per 100g versus 408 kcal.
- Is Cheese Cheddar or Nonfat Milk healthier?
- It depends on your goals. Cheese Cheddar has 408 calories and 23.3g protein per 100g, while Nonfat Milk has 34 calories and 3.43g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Cheese Cheddar or Nonfat Milk?
- Nonfat Milk is leaner with 0.08g of fat per 100g compared to 34g.