Cheese CheddarvsReduced Fat Milk
Cheese Cheddar has 408 calories and 23g protein per 100g. Reduced Fat Milk has 50 calories and 3.4g protein per 100g Cheese Cheddar has more protein, Reduced Fat Milk is lower in calories.
🎯When to Eat What
Goal-based picks for Cheese Cheddar vs Reduced Fat Milk
Go with Reduced Fat Milk at just 50 kcal per 100g — 88% fewer calories.
Reduced Fat Milk packs 3.4g of protein per 100g (27% of calories from protein) — the better pick for muscle growth and recovery.
Reduced Fat Milk is the heart-friendlier option with lower saturated fat, less sodium, more potassium.
Reduced Fat Milk provides 159mg of potassium per 100g — important for muscle function and hydration.
Reduced Fat 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.
Reduced Fat 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 Reduced Fat Fluid 2% Milkfat With Added Vitamin A And Vitamin D | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 408kcal20% | 50kcal3% | +358kcal |
| Protein | 23g47% | 3.4g7% | +20g |
| Total Fat | 34g44% | 1.9g2% | +32g |
| Saturated Fat | 19g96% | 1.1g6% | +18g |
| Trans Fat | 1.1g | <0.1g | +1.1g |
| Cholesterol | 100mg33% | 8.0mg3% | +92mg |
| Carbohydrates | 2.4g1% | 4.9g2% | <0.1g |
| ✨Vitamins | |||
| Vitamin A | 316mcg35% | 83mcg9% | +233mcg |
| Vitamin D | — | 1.1mcg6% | — |
| Vitamin E | 0.75mg5% | <0.1mg0% | +0.72mg |
| Vitamin K | 2.4mcg2% | — | — |
| Vitamin B6 | <0.1mg4% | <0.1mg4% | +<0.1mg |
| Vitamin B12 | 1.1mcg44% | 0.55mcg23% | +0.51mcg |
| Folate | 21mcg5% | 2.0mcg1% | +19mcg |
| Thiamin (B1) | <0.1mg2% | <0.1mg5% | <0.1mg |
| Riboflavin (B2) | 0.44mg34% | 0.14mg11% | +0.30mg |
| Niacin (B3) | <0.1mg0% | 0.11mg1% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 654mg28% | 39mg2% | +615mg |
| Calcium | 707mg54% | 126mg10% | +581mg |
| Iron | 0.16mg1% | 0mg0% | +0.16mg |
| Potassium | 77mg2% | 159mg3% | <0.1mg |
| Phosphorus | 458mg37% | 103mg8% | +355mg |
| Magnesium | 27mg6% | 12mg3% | +15mg |
| Zinc | 3.7mg33% | 0.43mg4% | +3.2mg |
| Copper | <0.1mg4% | <0.1mg0% | +<0.1mg |
| Manganese | <0.1mg1% | <0.1mg0% | +<0.1mg |
| Selenium | 28mcg51% | 1.8mcg3% | +27mcg |
🔬Nutritional Analysis
Calories: Reduced Fat Milk is significantly lower in calories at just 50 kcal per 100g compared to 408 kcal for Cheese Cheddar — that's 716% fewer calories, making Reduced Fat Milk the better choice for calorie-conscious diets.
Protein: Cheese Cheddar has more protein per 100g (23.3g vs 3.36g), but Reduced Fat Milk delivers more protein per calorie — a more useful measure when calorie budgets matter.
Fat: Reduced Fat Milk is the leaner option with 1.9g of total fat per 100g compared to 34g. Reduced Fat Milk has less saturated fat (1.11g vs 19.2g).
Key Vitamins: The most notable vitamin differences are in Vitamin E (Cheese Cheddar: 0.75mg vs 0.03mg), Folate (Cheese Cheddar: 21mcg vs 2mcg), Vitamin A (Cheese Cheddar: 316mcg vs 83mcg). 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), Copper (Cheese Cheddar: 0.033mg vs 0.001mg), Manganese (Cheese Cheddar: 0.026mg vs 0.001mg). 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. Reduced Fat Milk fits a low-fat diet. Reduced Fat Milk fits a low-sodium diet.
🔗Related Comparisons
More with Cheese Cheddar
More with Reduced Fat Milk
❓Frequently Asked Questions
- Which has more protein, Cheese Cheddar or Reduced Fat Milk?
- Cheese Cheddar has more protein with 23.3g per 100g compared to 3.36g for Reduced Fat Milk.
- Which is lower in calories, Cheese Cheddar or Reduced Fat Milk?
- Reduced Fat Milk is lower in calories with 50 kcal per 100g versus 408 kcal.
- Is Cheese Cheddar or Reduced Fat Milk healthier?
- It depends on your goals. Cheese Cheddar has 408 calories and 23.3g protein per 100g, while Reduced Fat Milk has 50 calories and 3.36g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Cheese Cheddar or Reduced Fat Milk?
- Reduced Fat Milk is leaner with 1.9g of fat per 100g compared to 34g.