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Cheddar Cheese vs Egg: Calories Compared
Egg is lower in calories (143 vs 404 per 100g). Cheddar Cheese has 22.9g protein per 100g versus 12.6g in Egg.
Per typical serving, Cheddar Cheese provides 113 kcal (based on a 28g portion) versus Egg at 63 kcal (44g). The average adult needs around 2,000 calories per day, so cheddar cheese contributes 5.7% and egg contributes 3.1% of that daily target per serving. Getting these numbers right for your own portions starts with a digital kitchen scale.
Full nutrition comparison (per 100g)
| Nutrient | Cheddar Cheese | Egg |
|---|---|---|
| Calories | 404 kcal | 143 kcal |
| Protein | 22.9g | 12.6g |
| Carbohydrates | 3.1g | 0.7g |
| of which Sugars | 0.5g | 0.4g |
| Fat | 33.3g | 9.5g |
| of which Saturates | 18.9g | 3.1g |
| Fibre | 0g | 0g |
| Sodium | 653mg | 142mg |
| Potassium | 76mg | 138mg |
| Calcium | 710mg | 56mg |
| Iron | 0.1mg | 1.8mg |
| Vitamin C | 0mg | 0mg |
| Vitamin A | 330µg | 160µg |
| Selenium | 28µg | 31µg |
| Riboflavin (B2) | 0.4mg | 0.5mg |
Nutrient-by-nutrient breakdown
- Calories: Cheddar Cheese has more (404kcal vs 143kcal per 100g) — a difference of 261kcal. Egg is the lower-calories option if that is your priority.
- Protein: Cheddar Cheese has more (22.9g vs 12.6g per 100g) — a difference of 10.3g. Cheddar Cheese is the stronger source of protein here.
- Carbohydrates: Cheddar Cheese has more (3.1g vs 0.7g per 100g) — a difference of 2.4g.
- Sugars: Cheddar Cheese has more (0.5g vs 0.4g per 100g) — a difference of 0.1g. Egg is the lower-sugars option if that is your priority.
- Fat: Cheddar Cheese has more (33.3g vs 9.5g per 100g) — a difference of 23.8g. Egg is the lower-fat option if that is your priority.
- Saturated fat: Cheddar Cheese has more (18.9g vs 3.1g per 100g) — a difference of 15.8g. Egg is the lower-saturated fat option if that is your priority.
- Fibre: both foods contain the same amount (0g per 100g).
- Sodium: Cheddar Cheese has more (653mg vs 142mg per 100g) — a difference of 511mg. Egg is the lower-sodium option if that is your priority.
- Potassium: Egg has more (138mg vs 76mg per 100g) — a difference of 62mg. Egg is the stronger source of potassium here.
- Calcium: Cheddar Cheese has more (710mg vs 56mg per 100g) — a difference of 654mg. Cheddar Cheese is the stronger source of calcium here.
- Iron: Egg has more (2mg vs 0mg per 100g) — a difference of 2mg. Egg is the stronger source of iron here.
- Vitamin c: both foods contain the same amount (0mg per 100g).
- Vitamin a: Cheddar Cheese has more (330µg vs 160µg per 100g) — a difference of 170µg. Cheddar Cheese is the stronger source of vitamin A here.
- Selenium: Egg has more (31µg vs 28µg per 100g) — a difference of 3µg. Egg is the stronger source of selenium here.
- Riboflavin (b2): Egg has more (0mg vs 0mg per 100g) — a difference of 0mg. Egg is the stronger source of riboflavin (B2) here.
Live serving-size calculator
Enter any amount for each food — every figure below recalculates instantly, with % of daily value shown for each nutrient (based on a standard 2,000-calorie reference diet).
| Nutrient | Cheddar Cheese | % DV | Egg | % DV |
|---|
* % Daily Value based on a 2,000-calorie reference diet, the same basis used on nutrition labels in the US and UK. Figures update live as you change the amounts above — no page reload.
Substituting one for the other
In baking and cooking, dairy substitutions usually work best when fat content is similar — swapping a higher-fat dairy product for a lower-fat one can affect texture, moisture and how a recipe sets, even when the flavour is close.
Useful for comparing these foods
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Which should you choose?
If your priority is fewer calories, Egg is the lower-calorie option at 143 kcal per 100g. If you need more protein, Cheddar Cheese provides more at 22.9g per 100g. For lower carbohydrates, Egg has fewer carbs at 0.7g per 100g.
Both cheddar cheese and egg can form part of a healthy, balanced diet. The best choice depends on your individual goals — whether that is weight management, muscle building, or simply hitting your daily nutritional targets. A meal prep container set makes it easy to portion whichever you choose.
Frequently Asked Questions
Which has more calories, Cheddar Cheese or Egg?
Cheddar Cheese has 404 calories per 100g while Egg has 143 calories per 100g. Cheddar Cheese is higher in calories by 261 kcal per 100g.
Which has more protein, Cheddar Cheese or Egg?
Cheddar Cheese contains 22.9g of protein per 100g. Egg contains 12.6g of protein per 100g. Cheddar Cheese has more protein.
Is Cheddar Cheese healthier than Egg?
Cheddar Cheese has 404 kcal, 22.9g protein, 3.1g carbs and 33.3g fat per 100g. Egg has 143 kcal, 12.6g protein, 0.7g carbs and 9.5g fat per 100g. Which is healthier depends on your goals — higher protein, lower calorie and lower fat foods are generally preferred for weight management.
Which has more fibre, Cheddar Cheese or Egg?
Cheddar Cheese contains 0g of fibre per 100g, and Egg contains 0g per 100g. Cheddar Cheese has more fibre. Fibre supports digestion and helps with feeling fuller for longer.
How many calories per serving — Cheddar Cheese vs Egg?
A typical 1 slice of cheddar cheese (28g) is around 113 calories. A typical 1 large egg of egg (44g) is around 63 calories — a difference of 50 kcal per serving in favour of egg.
Can I substitute Cheddar Cheese for Egg in recipes?
In baking and cooking, dairy substitutions usually work best when fat content is similar — swapping a higher-fat dairy product for a lower-fat one can affect texture, moisture and how a recipe sets, even when the flavour is close.
Track both accurately
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Figures per 100g from the USDA FoodData Central database (CC0 1.0).