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Cheddar Cheese vs Natural Yogurt: Calories Compared
Natural Yogurt is lower in calories (61 vs 404 per 100g). Cheddar Cheese has 22.9g protein per 100g versus 3.5g in Natural Yogurt.
Per typical serving, Cheddar Cheese provides 113 kcal (based on a 28g portion) versus Natural Yogurt at 149 kcal (245g). The average adult needs around 2,000 calories per day, so cheddar cheese contributes 5.7% and natural yogurt contributes 7.5% 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 | Natural Yogurt |
|---|---|---|
| Calories | 404 kcal | 61 kcal |
| Protein | 22.9g | 3.5g |
| Carbohydrates | 3.1g | 4.7g |
| of which Sugars | 0.5g | 4.7g |
| Fat | 33.3g | 3.2g |
| of which Saturates | 18.9g | 2.1g |
| Fibre | 0g | 0g |
| Sodium | 653mg | 46mg |
| Potassium | 76mg | 155mg |
| Calcium | 710mg | 121mg |
| Iron | 0.1mg | 0.1mg |
| Vitamin C | 0mg | 0.5mg |
| Vitamin A | 330µg | 27µg |
| Selenium | 28µg | 2µg |
| Riboflavin (B2) | 0.4mg | 0.1mg |
Nutrient-by-nutrient breakdown
- Calories: Cheddar Cheese has more (404kcal vs 61kcal per 100g) — a difference of 343kcal. Natural Yogurt is the lower-calories option if that is your priority.
- Protein: Cheddar Cheese has more (22.9g vs 3.5g per 100g) — a difference of 19.4g. Cheddar Cheese is the stronger source of protein here.
- Carbohydrates: Natural Yogurt has more (4.7g vs 3.1g per 100g) — a difference of 1.6g.
- Sugars: Natural Yogurt has more (4.7g vs 0.5g per 100g) — a difference of 4.2g. Cheddar Cheese is the lower-sugars option if that is your priority.
- Fat: Cheddar Cheese has more (33.3g vs 3.2g per 100g) — a difference of 30.1g. Natural Yogurt is the lower-fat option if that is your priority.
- Saturated fat: Cheddar Cheese has more (18.9g vs 2.1g per 100g) — a difference of 16.8g. Natural Yogurt 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 46mg per 100g) — a difference of 607mg. Natural Yogurt is the lower-sodium option if that is your priority.
- Potassium: Natural Yogurt has more (155mg vs 76mg per 100g) — a difference of 79mg. Natural Yogurt is the stronger source of potassium here.
- Calcium: Cheddar Cheese has more (710mg vs 121mg per 100g) — a difference of 589mg. Cheddar Cheese is the stronger source of calcium here.
- Iron: both foods contain the same amount (0mg per 100g).
- Vitamin c: Natural Yogurt has more (0mg vs 0mg per 100g) — a difference of 0mg. Natural Yogurt is the stronger source of vitamin C here.
- Vitamin a: Cheddar Cheese has more (330µg vs 27µg per 100g) — a difference of 303µg. Cheddar Cheese is the stronger source of vitamin A here.
- Selenium: Cheddar Cheese has more (28µg vs 2µg per 100g) — a difference of 26µg. Cheddar Cheese is the stronger source of selenium here.
- Riboflavin (b2): Cheddar Cheese has more (0mg vs 0mg per 100g) — a difference of 0mg. Cheddar Cheese 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 | Natural Yogurt | % 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, Natural Yogurt is the lower-calorie option at 61 kcal per 100g. If you need more protein, Cheddar Cheese provides more at 22.9g per 100g. For lower carbohydrates, Cheddar Cheese has fewer carbs at 3.1g per 100g.
Both cheddar cheese and natural yogurt 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 Natural Yogurt?
Cheddar Cheese has 404 calories per 100g while Natural Yogurt has 61 calories per 100g. Cheddar Cheese is higher in calories by 343 kcal per 100g.
Which has more protein, Cheddar Cheese or Natural Yogurt?
Cheddar Cheese contains 22.9g of protein per 100g. Natural Yogurt contains 3.5g of protein per 100g. Cheddar Cheese has more protein.
Is Cheddar Cheese healthier than Natural Yogurt?
Cheddar Cheese has 404 kcal, 22.9g protein, 3.1g carbs and 33.3g fat per 100g. Natural Yogurt has 61 kcal, 3.5g protein, 4.7g carbs and 3.2g 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 Natural Yogurt?
Cheddar Cheese contains 0g of fibre per 100g, and Natural Yogurt 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 Natural Yogurt?
A typical 1 slice of cheddar cheese (28g) is around 113 calories. A typical 1 pot of natural yogurt (245g) is around 149 calories — a difference of 36 kcal per serving in favour of cheddar cheese.
Can I substitute Cheddar Cheese for Natural Yogurt 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).