Cheddar: what the cheese versus butter trials actually compared

Cheddar has a reputation as the cheese science let off the hook. That comes from a real finding with a narrow question inside it. Pooling seven randomised trials, about 135 g of cheese a day for at least two weeks lowered LDL cholesterol by 0.19 mmol/L compared with about 52 g of butter a day. An earlier pooling of five trials put the same swap at 6.5 percent lower LDL and 3.9 percent lower HDL. Both of those measure cheese against butter. When a trial compared cheddar with a dairy-free diet, one serving a day of 31 percent fat cheddar for six weeks raised LDL by 5.8 percent in 55 adults whose daytime blood pressure already sat at the high end of normal, and over those six weeks their daytime blood pressure did not move. That comparison was not cheese against nothing with everything else held equal. In the dairy-free and milk diets the saturated fat was replaced by n-6 polyunsaturated fat, and the cheese fed in the trial was naturally enriched in GABA, so part of that 5.8 percent belongs to the swap rather than to the cheddar. Read the rest as what it is: one serving a day, six weeks, those people. We hold no card on cheddar and sodium, and none on larger amounts, so nothing here tells you what more cheddar would do to your blood pressure. So the settled part is a comparison, not a benefit. If the fat is arriving anyway, it does less to your LDL arriving inside cheese. The trials fed 120 to 145 g a day, and we hold no measurement of how much cheddar people actually eat, so read those as doses in a study rather than doses in your kitchen.

The numbers, per 100 g

What your body absorbs

• When the same 40 g of dairy fat was eaten inside 120 g of cheddar for 6 weeks, total cholesterol ended at 5.23 mmol/L against 5.57 mmol/L when the same components were eaten apart. — 164 overweight adults aged 50 years and over, 6-week randomised parallel intervention, 4 arms (n = 164) Evidence B source
  Post-intervention total cholesterol 5.23 ± 0.88 vs 5.57 ± 0.86 mmol/L, LDL 2.97 ± 0.67 vs 3.43 ± 0.78 mmol/L
• Cheddar delivering 20 g of protein released branched-chain amino acids into blood more slowly than milk, with the peak around 120 minutes after eating. — 24 healthy adults aged about 27 years, 12 men and 12 women, crossover, cheese versus isonitrogenous milk (n = 24) Evidence B source
  Slower and more sustained branched-chain amino acid appearance, peak at about 120 min, lower insulin response than milk
• With fat and protein held equal, the casein network of cheddar changed the fat response after a meal, and a casein gel raised postprandial triglycerides by 0.24 mmol/L above cheese. — 25 normal-weight men aged 18 to 40 years, 18 completed, 4 test meals over 8 hours (n = 25 enrolled, 18 completed) Evidence B source
  Triglycerides +0.24 ± 0.07 mmol/L for casein gel versus cheese and +0.19 ± 0.07 mmol/L versus homogenised cheese, both P ≤ 0.05

What cooking and storage change

• Eating 120 g of cheddar melted rather than unmelted for 6 weeks raised total cholesterol by 0.20 mmol/L and triglycerides by 0.17 mmol/L. — 162 overweight adults aged 50 years and over, 6-week randomised parallel trial, about 40 g dairy fat a day (n = 162) Evidence B source
  Total cholesterol +0.20 ± 0.15 mmol/L (P = 0.008), triglycerides +0.17 ± 0.08 mmol/L (P = 0.016) versus unmelted cheese

What it does to your health

• Pooling 7 randomised trials, eating about 135 g of cheese a day for at least 14 days lowered fasting LDL cholesterol by 0.19 mmol/L compared with about 52 g of butter a day. — adults in 7 randomised controlled trials of isoenergetic substitution of hard or semi-hard cheese for butter, at least 14 days (n = 7 RCTs) Evidence A source
  LDL-C weighted mean difference -0.19 mmol/L (95% CI -0.27 to -0.12), total cholesterol -0.24 mmol/L (95% CI -0.34 to -0.15)
• An earlier meta-analysis of 5 randomised trials found that 145 g of hard cheese a day lowered LDL cholesterol by 6.5 percent and HDL cholesterol by 3.9 percent compared with butter of similar fatty acid ratio. — healthy adults in 5 randomised controlled trials comparing hard cheese with butter (n = 5 RCTs) Evidence A source
  LDL-C -6.5 percent (-0.22 mmol/l, 95% CI -0.29 to -0.14), HDL-C -3.9 percent (-0.05 mmol/l, 95% CI -0.09 to -0.02), no effect on triglycerides
• One daily serving of 31 percent fat cheddar for 6 weeks raised LDL cholesterol by 5.8 percent against a dairy-free diet and left daytime blood pressure unchanged. — 55 healthy men and women with high-normal daytime blood pressure, three 6-week isoenergetic diets, crossover feeding trial (n = 55) Evidence B source
  LDL-C +5.8 percent vs control (P = 0.006) and +7.0 percent vs milk (P = 0.0008), no difference in daytime ambulatory systolic (P = 0.34) or diastolic (P = 0.45) blood pressure

Safety, limits and interactions

• In a 2006 multistate outbreak of Escherichia coli O157:H7, among 31 cases and 55 matched controls, shredded cheddar cheese carried a matched odds ratio of 6.2 for illness and shredded iceberg lettuce a higher one of 8.0. — 31 cases and 55 matched controls among patrons of a US fast-food chain in four states, November to December 2006 (n = 77 cases identified, 31 cases and 55 controls analysed) Evidence C source
  Matched odds ratio 6.2 (95% CI 1.7 to 33.7) for shredded cheddar cheese, 8.0 (95% CI 1.1 to 348.1) for shredded lettuce
• Among 208 Taiwanese children with atopic dermatitis, specific IgE to cheddar cheese correlated significantly with the SCORAD severity score. — 208 children up to 18 years old with atopic dermatitis, Taiwan (n = 208) Evidence C source
  Significant correlation between specific IgE to cheddar cheese and the SCORAD index (P = 0.015), no point estimate of the association reported in the abstract

What people believe that the data does not support

• The EU register holds no authorised health claim for cheese, and the digestive-health claim on probiotic cheddar with Lactobacillus paracasei NFBC 338 is listed as non-authorised. — EU health claim application for three probiotic cheddar products sold in Ireland and the UK Evidence E source
  Status Non-authorised in the EU Register on nutrition and health claims

Who this works differently for

• After 60 g of cheddar or other dairy before a meal, older adults compensated for only 33 percent of the treatment calories against 63 percent in young adults. — 30 older adults aged 60 to 70 years and 28 young adults aged 20 to 30 years, randomised crossover, 60 g cheddar among five treatments (n = 58) Evidence B source
  Calorie compensation 33 percent in older versus 63 percent in young adults (P < 0.03), pizza intake reduced by 175 kcal after yogurt and cheese

The bottom line

Two practical things came out of feeding trials of the same size. The form the fat comes in matters. When the same 40 g of dairy fat was eaten inside 120 g of cheddar for six weeks, total cholesterol finished at 5.23 mmol/L against 5.57 when the identical components were eaten apart, and LDL at 2.97 against 3.43. Melting works the other way. Eating that same 120 g melted rather than unmelted for six weeks raised total cholesterol by 0.20 mmol/L and triglycerides by 0.17. Our cards do not say why, and one six week trial is thin ground for changing how you cook. Twenty grams of protein from cheddar released branched chain amino acids into the blood more slowly than the same protein from milk, peaking around two hours, and the insulin response was lower. That came from one crossover meal study in 24 healthy adults. In a separate meal study the casein network did the work: a casein gel pushed triglycerides 0.24 mmol/L higher than cheese holding fat and protein equal. If you are past sixty, the appetite arithmetic is different for you. After a 60 g serving of cheddar or other dairy before a meal, older adults ate back only 33 percent of those calories at the meal that followed, against 63 percent in young adults. The cheese counted against them more than it would have at thirty. On safety, our cards hold one outbreak investigation. In a 2006 United States outbreak of Escherichia coli O157:H7, among 31 cases and 55 matched controls, shredded cheddar carried a matched odds ratio of 6.2, with a confidence interval running from 1.7 to 33.7, wide enough to say the association was there and its size unknown. Shredded iceberg lettuce carried a higher odds ratio of 8.0 in the same investigation, and the investigators did not settle cheese as the source. Among 208 Taiwanese children with atopic dermatitis, specific IgE to cheddar correlated with how severe the eczema was. That is a correlation measured once in one clinic, and nobody tested whether taking cheese away helps. If your child has eczema and reacts to cheese, that belongs with their doctor rather than with a page. Do not read a health claim on the packet as a finding. The EU register holds no authorised health claim for cheese at all, and the digestive health claim made for probiotic cheddar with Lactobacillus paracasei NFBC 338 sits there as non-authorised. What we do not have is worth naming out loud. No card here measures how much cheddar people actually eat, or how far one cheddar differs from another by age, fat level or maker, or what any of this does over years instead of weeks. Every cholesterol number above comes from six weeks or less, in adults, and mostly in adults already carrying extra weight.

Sources

1. chdr-r5-03 · RCT
   significantly lower postintervention TC (mean ± SD) (5.23 ± 0.88 mmol/L) and LDL cholesterol (2.97 ± 0.67 mmol/L) when all of the fat was contained within the cheese matrix (Group A), compared with Group C when it was not (TC: 5.57 ± 0.86 mmol/L; LDL cholesterol: 3.43 ± 0.78 mmol/L)
   Am J Clin Nutr, 2018 · checked 2026-09-23
2. chdr-r5-05 · RCT
   We found that cheese ingestion had a slower yet more sustained branched-chain amino acid circulation appearance over the postprandial period peaking at ~120 min.
   Nutrients, 2021 · checked 2026-09-23
3. chdr-r5-06 · RCT
   Postprandial triglycerides (TGs) (primary outcome) increased by (mean ± SEM) 0.24 ± 0.07 and 0.19 ± 0.07 mmol/L after MCI Gel compared with Cheese and Hom. Cheese, respectively (both P ≤ 0.05).
   Am J Clin Nutr, 2021 · checked 2026-09-23
4. chdr-r5-04 · RCT
   Melted cheese increased total cholesterol concentrations by 0.20 ± 0.15 mmol L-1 and triglyceride concentrations by 0.17 ± 0.08 mmol L-1 compared to unmelted cheese.
   Food Funct, 2024 · checked 2026-09-23
5. chdr-r5-01 · systematic review and meta-analysis of RCTs
   Pooled analyses of 7 RCTs showed a reduction in fasting total cholesterol, LDL-C and HDL-C concentrations after ≥14 d mean daily intake of 135 g cheese
   Adv Nutr, 2023 · checked 2026-09-23
6. chdr-r5-02 · systematic review and meta-analysis of RCTs
   Compared with butter intake, cheese intake (weighted mean difference: 145.0 g/d) reduced low-density lipoprotein cholesterol (LDL-C) by 6.5% (-0.22 mmol/l; 95%CI: -0.29 to -0.14) and high-density lipoprotein cholesterol (HDL-C) by 3.9% (-0.05 mmol/l; 95%CI: -0.09 to -0.02) but had no effect on triglycerides.
   Nutr Rev, 2015 · checked 2026-09-23
7. chdr-r5-08 · RCT
   The cheese diet increased serum LDL-cholesterol concentrations compared with the control and milk diets (+5.8%, P = 0.006 and +7.0%, P = 0.0008, respectively)
   Am J Clin Nutr, 2020 · checked 2026-09-23
8. chdr-r5-09 · case-control
   illness was associated with consumption of shredded iceberg lettuce [matched odds ratio (mOR) 8·0, 95% confidence interval (CI) 1·1-348·1] and shredded cheddar cheese (mOR 6·2, CI 1·7-33·7)
   Epidemiol Infect, 2011 · checked 2026-09-23
9. chdr-r5-10 · observational
   we found that total IgE values, specific IgE values, WBC, EC, and specific IgE to Cheddar cheese have significant correlations with SCORAD index in AD of Taiwanese children.
   Medicine (Baltimore), 2020 · checked 2026-09-23
10. chdr-r5-11 · regulatory register entry
    POL-HC-7617 Name of Food product: Cheese Description of food in terms of food legislation categories: food not covered by specific food legislation Was food on Irish market before 1st July 2007: Yes Exact wording of claim as it appears on product: The Irish Dairy Board is currently selling 3 probiotic cheese products commercially which contain Lb. paracasei NFBC 338: Product: Medium Mature Cheddar under the Pilgrims Choice brand, UK Front of pack: Probiotic Cheddar Rear of pack: Medium probiotic is made using the culture: Lactobacillus paracasei NFBC 338 and it has a smooth and mellow taste. Enjoyed regularly, it will help maintain a healthy digestive system. For best results and full benefits of probiotic culture, consume cold. Product: Mature Cheddar under Tesco private label, UK, Healthy Living Range Front of pack: Probiotic Mature Cheddar helps to ensure a healthy and balanced digestive system. Rear of pack: Lactobacillus paracasei in Tesco Probiotic cheese helps maintain a healthy digestive lifestyle and a balanced diet. To guarantee the benefits, this cheese should be eaten uncooked. Product: Dubliner Lite, Carbery Milk Products, Ireland Front of pack: Probiotic cheese Rear of pack: Probiotic Cultures help maintain a healthy digestive system. Examples of any alternative wording that may be used in relation to claim: Probiotic Culture Lactobacillus Paracasei NFBC 338 helps maintain a healthy digestive system. Probiotic Culture Lactobacillus Paracasei NFBC 338 helps ensure a healthy digestive lifestyle. Probiotic Culture Lactobacillus Paracasei NFBC 338 helps maintain a balanced digestive system. Is claim a picture: No Non-authorised
    EU Register on nutrition and health claims, claim POL-HC-7617, snapshot 2026-09-21 · checked 2026-09-23
11. chdr-r5-07 · RCT
    Compensation was less in older (33%) than in young (63%) adults (P < 0.03).
    J Nutr, 2021 · checked 2026-09-23