Nutrition Facts Serving Size: 1 cup, diced (132g or 4.7 oz)   Amount Per Serving   Calories 228 Calories from Fat 81   % Daily Value*   Total Fat 9g 14%   Saturated Fat 6g 29%   Trans Fat 0g   Cholesterol 28mg 9%   Sodium 808mg 35%   Total Carbohydrate 3g 1%   Dietary Fiber 0g 0%   Sugars 1g   Protein 32g   Vitamin A 5% · Vitamin C 0%   Calcium 55% · Iron 3%   *Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs. Nutritional Data by SkipThePie.org  Printable Label  Nutritional Info Label Image

Contents 1 Calories 2 Vitamin Content 3 Mineral Content 4 Protein and Amino Acids 5 Carbohydrates 6 Fats and Fatty Acids 7 Other Nutrients 8 Diet and Weight Loss Scores 9 How long to burn 228 calories 10 How to cite this page as a source 11 Compare this food to others

Colby cheese with crackers.

Calories

Vitamin Content

Mineral Content

Protein and Amino Acids

Carbohydrate Content

Fats and Fatty Acids

Polyunsaturated Fats: Polyunsaturated fat can be found mostly in nuts, seeds, fish, algae, leafy greens, and krill. Whole food sources are always best, as processing and heating may damage polyunsaturated fats.

Monounsaturated Fats: Foods containing monounsaturated fats reduce LDL (bad) cholesterol, while possibly increasing HDL (good) cholesterol. ["You Can Control Your Cholesterol: A Guide to Low-Cholesterol Living". Merck & Co. Inc.]


Trans Fatty Acids: The National Academy of Sciences has concluded there is no safe level of trans fat consumption. This is because any incremental increase in trans fat intake increases the risk of coronary heart disease. [Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids (Macronutrients). National Academies Press. p. 504]

Saturated Fats: Consumption of saturated fat is a risk factor for cardiovascular disease in the view of the Canadian Heart and Stroke Foundation, the American Heart Association, the British Heart Foundation, the National Heart Foundation of Australia, the National Heart Foundation of New Zealand and the World Heart Federation.

In children, consumption of monounsaturated oils is associated with healthier serum lipid profiles (a group of tests that are often ordered together to determine risk of coronary heart disease.). ["A cross-sectional study of dietary habits and lipid profiles. The Rivas-Vaciamadrid study". Eur. J. Pediatr.].

Omega-3 fatty acids in fish oil, fish and seafood have been shown to lower the risk of heart attacks. [National Institute of Health (August 1, 2005). "Omega-3 fatty acids, fish oil, alpha-linolenic acid"].

Omega-6 fatty acids in sunflower oil and safflower oil may also reduce the risk of cardiovascular disease. [Willett WC (September 2007). "The role of dietary n-6 fatty acids in the prevention of cardiovascular disease". Journal of Cardiovascular Medicine].

In one study, Omega-3 fatty acids reduced prostate tumor growth, slowed histopathological progression, and increased survival. [Mihelin M, Trontelj JV, Stålberg E (August 1991). "Muscle fiber recovery functions studied with double pulse stimulation". Muscle & Nerve 1].

A study published in the Journal of the National Cancer Institute showed that High levels of docosahexaenoic acid were associated with a reduced risk of breast cancer. [Pala V, Krogh V, Muti P, et al. (July 2001). "Erythrocyte membrane fatty acids and subsequent breast cancer: a prospective Italian study". Journal of the National Cancer Institute 93]

Other Nutrients

Diet and Weight Loss Scores

How long will it take to burn 228 calories and lose weight

To lose weight, you need to burn more calories than you consume. The table below shows how long you need to perform various types of exercise to burn the 228 calories contained in 132g (4.66 oz)g of Cheese, low fat, cheddar or colby. The calorie burn rates for each exercise are included and are based on the US Department of Health and Human Services Dietary Guidelines for Americans.

Amount of Moderate Exercise to burn 228 calories Stretching 1 hour 16 mins (180 cal/hr) Walking (3.5 mph) 49 mins (280 cal/hr) Bicycling (<10 mph) 47 mins (290 cal/hr) Dancing 42 mins (330 cal/hr) Light gardening/yard work 42 mins (330 cal/hr) Golf (walking and carrying clubs) 42 mins (330 cal/hr) Hiking 37 mins (370 cal/hr) Amount of Vigorous exercise to burn 228 calories Weight lifting (vigorous effort) 31 mins (440 cal/hr) Heavy yard work (chopping wood) 31 mins (440 cal/hr) Basketball (vigorous) 31 mins (440 cal/hr) Walking (4.5 mph) 30 mins (460 cal/hr) Aerobics 29 mins (480 cal/hr) Swimming (slow freestyle laps) 27 mins (510 cal/hr) Running/jogging (5 mph) 23 mins (590 cal/hr) Bicycling (>10 mph) 23 mins (590 cal/hr)

How to cite this food as a source in academic or research papers

To cite the nutritional data on this page as a source, simply pick which citation style you would like to use below and cut and paste the text or HTML provided into your editor.

Compare this food to any of the following foods by clicking the comparison food below

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