Protein in 1 tablespoon of Cheese = 2.2 g | Nutrition

1 tablespoon of Cheese, Parmesan, Grated contains 2.2 g of protein. Free converter with serving tables, volume conversion, raw vs cooked, and FAQs. Data from USDA FoodData Central.

Protein in 1 tablespoon of Cheese Calculator

1 tablespoon of Cheese, Parmesan, Grated contains 2.2 g of protein. Use the converter above to calculate any weight, volume, or household serving, then compare the tables below. All values from USDA FoodData Central (FDC ID: 325036).

Result

1 tablespoon Cheese Protein

2.2 g protein

Computed from 7.6 g of food and USDA FoodData Central Foundation Foods.

Reverse Calculation

Protein target to food amount

7.4 g (0.26 oz, 0.03 cups)

Reverse math uses 29.6 g protein per 100 g from USDA FoodData Central Foundation Foods.

Cheese Macros by tablespoons

Portion	Gram Equivalent	Calories (kcal)	Protein	Carbohydrates	Fat
1 tablespoon	7.6 g	32	2.2 g	0.9 g	2.1 g
2 tablespoons	15.2 g	64	4.5 g	1.9 g	4.3 g
4 tablespoons	30.4 g	128	9 g	3.8 g	8.5 g
6 tablespoons	45.6 g	192	13.5 g	5.7 g	12.8 g
8 tablespoons	60.8 g	256	18 g	7.5 g	17 g
12 tablespoons	91.2 g	384	27 g	11.3 g	25.5 g
50 g	50 g	210.5	14.8 g	6.2 g	14 g
75 g	75 g	315.8	22.2 g	9.3 g	21 g
100 g	100 g	421	29.6 g	12.4 g	28 g

Cheese Macros by Common Serving

Serving	Weight	Calories	Protein	Carbs	Fat
tablespoon	7.6 g	32	2.2 g	0.9 g	2.1 g
RACC	5 g	21	1.5 g	0.6 g	1.4 g

Cheese Protein Range Around tablespoon = 7.6 g

Portion	Gram Equivalent	Protein	Calories
1 tablespoon	7.6 g	2.2 g	32
2 tablespoons	15.2 g	4.5 g	64
4 tablespoons	30.4 g	9 g	128
6 tablespoons	45.6 g	13.5 g	192
8 tablespoons	60.8 g	18 g	256
12 tablespoons	91.2 g	27 g	384

Cheese Macros by Volume Measure

Volume Measure	Equivalent Weight	Calories (kcal)	Protein	Carbs	Fat
1 US teaspoon	4.9 g	20.6	1.5 g	0.6 g	1.4 g
1 US tablespoon	14.8 g	62.3	4.4 g	1.8 g	4.1 g
1 US fluid ounce	29.6 g	124.6	8.8 g	3.7 g	8.3 g
1/4 US cup	59.1 g	248.8	17.5 g	7.3 g	16.5 g
1/3 US cup	78.9 g	332.2	23.4 g	9.8 g	22.1 g
1/2 US cup	118.3 g	498	35 g	14.7 g	33.1 g
1 US cup	236.6 g	996.1	70 g	29.3 g	66.2 g
1 US pint	473.2 g	1992.2	140.1 g	58.7 g	132.5 g
1 US quart	946.4 g	3984.3	280.1 g	117.4 g	265 g
1 US gallon	3785.4 g	15936.5	1120.5 g	469.4 g	1059.9 g
100 mL	100 g	421	29.6 g	12.4 g	28 g
1 liter	1000 g	4210	296 g	124 g	280 g

Cheese Prep-State Logging Check

Prep State	Weight	Protein	Concentration
Raw	7.6 g	2.2 g	29.6 g/100 g
Cooked data not listed	Use cooked USDA entry	Do not infer	Separate cooked record preferred

Cheese Nutrient Efficiency Per Calorie

Nutrient	Per 100 g	Per 100 kcal	% Daily Value (per 100 g)
Protein	29.6 g	7.03 g/100 kcal	59.2%
Carbs	12.4 g	2.95 g/100 kcal	4.5%
Fat	28 g	6.65 g/100 kcal	35.9%
Sodium	1750 mg	415.68 mg/100 kcal	76.1%
Potassium	184 mg	43.71 mg/100 kcal	3.9%
Magnesium	34.9 mg	8.29 mg/100 kcal	8.7%

Cheese Dietary Profile

High-protein: Cheese delivers 29.6g protein per 100g — qualifies as a high-protein food (≥20g/100g threshold).

Vegetarian: No meat or fish.

Gluten-free: Safe for celiac and gluten-sensitive individuals.

Common meal contexts: high-protein meal.

Cheese Benefit Signals

Protein dense: Useful when building a high-protein meal or snack. Basis: Protein per 100g is at least 20g..

Cheese Daily Nutrient Coverage

Nutrient	This serving	Reference	Coverage	Signal
Protein	2 g	50 g	4%	Starter contribution
Sodium	133 mg	2300 mg	6%	Low limit contribution
Potassium	14 mg	4700 mg	0%	Starter contribution
Calcium	67 mg	1300 mg	5%	Starter contribution
Iron	0 mg	18 mg	0%	Starter contribution
Saturated fat limit	1.2 g	20 g	6%	Low limit contribution
Cholesterol limit	7 mg	300 mg	2%	Low limit contribution

Smart Protein Substitutes for Cheese

Food	Equivalent portion	Category	Protein delta	Calorie delta	Sodium delta
Cheese	11 g	Dairy	+0 g	-1 kcal	-15 mg
Cheese	8 g	Dairy	+0 g	+1 kcal	-118 mg
Milk	67 g	Dairy	+0 g	+1 kcal	-107 mg
Mozzarella cheese	10 g	Dairy	+0 g	-2 kcal	-133 mg
Cheese	9 g	Dairy	+0 g	-2 kcal	+33 mg
Cheese	7 g	Dairy	+0 g	-2 kcal	-55 mg

Cheese Condition-Aware Nutrition Notes

Type	Context	Guidance	Basis
watch	hypertension	Watch sodium and compare lower-sodium alternatives if this is a frequent food.	Sodium per 100g is elevated in the USDA nutrient record.
watch	heart health	Watch saturated fat if following a heart-health or lipid-focused eating plan.	Saturated fat is elevated relative to many whole-food options.
avoidIf	allergy	Avoid if milk allergy applies unless clinically cleared.	Allergen inferred from food description/category.

Real-World Cheese Serving Sizes

tablespoon (~7.6g): 2.2 g protein. tablespoon is listed by USDA at 7.6g for this food.
RACC (~5g): 1.5 g protein. RACC is listed by USDA at 5g for this food.

Common Cheese Measurement Mistakes

Logging a different prep state than the food actually eaten can change calories and macro density.
Sauces, oil, breading, and added ingredients are not included unless they are part of this USDA food description.
Assuming every household serving has the same gram weight; use the listed serving anchors when available.

Cheese Protein — Frequently Asked Questions

How much protein is in 100g of Cheese? 100g of Cheese contains 29.6 g of protein (USDA FoodData Central). This is considered high-protein.

How much protein is in 1 cup of Cheese? One US cup of cheese weighs approximately 237g (density: 1000 kg/m³). That serving contains 70.2 g of protein — computed as 237g ÷ 100 × 29.6.

How many grams of Cheese do I need to eat to get 30 g of protein? To reach 30 g of protein from Cheese, you need approximately 101g — calculated as (30 ÷ 29.6) × 100 = 101g.

Is Cheese high in protein? Yes, Cheese is high in protein at 29.6 g per 100g. It ranks among the better sources in its category.

What percentage of daily protein does 100g of Cheese provide? 100g of Cheese provides 29.6 g of protein, which is 59.2% of the reference daily intake (50 g/day for adults, based on a 2000-calorie diet). To reach 100% of your daily protein from Cheese alone, you would need ~169g.

What are the most common mistakes when measuring Cheese protein? 1. Logging a different prep state than the food actually eaten can change calories and macro density. 2. Sauces, oil, breading, and added ingredients are not included unless they are part of this USDA food description. 3. Assuming every household serving has the same gram weight; use the listed serving anchors when available.

How efficient is Cheese as a source of protein per calorie? Cheese provides 7.03 g of protein per 100 kcal, making it good as a protein-per-calorie source. This is useful for calorie-restricted diets where macronutrient density matters.

What formula does this Cheese protein calculator use? The calculator uses protein = weight in grams / 100 x 29.6 g. For example, 100g of Cheese gives 29.6 g of protein. Volume entries are first converted to grams using the food density value, then the same per-100g formula is applied.

Is Cheese a good food for muscle building or high-protein goals? For muscle building or high-protein goals, Cheese is an excellent choice — with 29.6 g of protein per 100g. Cheese is also suitable for vegetarians, gluten-free, a high-protein option. For best results, combine Cheese with other foods to hit your daily macro targets.

How reliable is the source data for Cheese? Cheese uses USDA FoodData Central Foundation Foods as the nutrition source, FDC ID 325036. Gram-based calculations use the per-100g source values, while cup and spoon estimates depend on the listed density and should be treated as practical serving estimates.

How to Calculate Cheese Protein

Weigh raw. Place your cheese on a kitchen scale before cooking to get the most accurate starting weight.
Enter weight into the calculator. Select your unit (g, oz, lb, or cup) and hit Calculate.
Read the result. The calculator shows protein content for your exact portion.
Compare servings. Use the serving range table below to quickly compare protein across portion sizes.
Log to your tracker. Enter the raw weight and raw entry in your nutrition app for consistent macro tracking.

Why Volume ≠ Weight: Cheese Density Explained

Cheese is dense (~1000 kg/m³ ≈ water). A 1-cup measure holds approximately 237 g.

Why does density matter? The same volume can hold very different amounts of food depending on how dense it is. Oats (350 kg/m³) are light and airy — 1 cup = ~80 g. Water has a density of 1000 kg/m³ — 1 cup = 236 g. This is why nutrition labels use weight (grams), not volume — it's a more reliable measure.

Formula: mass (g) = volume (mL) × density (kg/m³) ÷ 1,000. This calculator uses this formula automatically when you enter a volume measure for Cheese.

Cheese Page Quality Signals

Source, density, prep-state, serving, and allergen checks used to decide whether this page is safe to promote from generated to indexed.

Data Sources & Methodology

Data source: USDA FoodData Central. Referenced entries: Cheese, Parmesan, Grated (FDC ID: 325036).

Computation method: Macro values are calculated by multiplying the food's per-100g value by the requested weight in grams, then dividing by 100. Volume inputs are first converted to grams using the food's density (kg/m³) from USDA data, then the same formula applies: protein = (weight_g / 100) × proteinPer100g.

Accuracy note: Macro values represent averages across measured samples; individual items may vary ±5–10% depending on brand, farming method, and preparation technique. For clinical nutrition, consult a registered dietitian.

Update policy: Macro values are reviewed quarterly against USDA FoodData Central updates. Page last verified: 2026.

Protein in 1 tablespoon of Cheese = 2.2 g | Nutrition

1 tablespoon of Cheese, Parmesan, Grated contains 2.2 g of protein. Free converter with serving tables, volume conversion, raw vs cooked, and FAQs. Data from USDA FoodData Central.

Select Food Source

Direction

Amount· 1 tablespoon

Target

protein

2.2g

0.27 oz•6% sodium

Portion: 8gFood fit: 46/100

Serving reality: 0.27 oz, 0.03 cups.

Best benefits

Protein dense: Useful when building a high-protein meal or snack.

Easy portioning: Has real-world serving anchors that make logging less confusing.

Full micronutrients and nutritional profile

calories

32kcal

protein

2.2g

carbs

0.94g

fat

2.1g

sodium

130mg

potassium

14mg

magnesium

2.7mg

caffeine

0mg

sugar

0.07g

calcium

884mg

iron

0.45mg

cholesterol

87mg

saturated fat

15.5g

vitamin b12

1.35mcg

omega-3

Source: USDA FoodData Central Foundation Foods|generic|FDC ID: 325036•Energy density: 996 kcal/cup

Protein in 1 tablespoon of Cheese Calculator

Result

1 tablespoon Cheese Protein

2.2 g protein

Computed from 7.6 g of food and USDA FoodData Central Foundation Foods.

Reverse Calculation

Protein target to food amount

7.4 g (0.26 oz, 0.03 cups)

Reverse math uses 29.6 g protein per 100 g from USDA FoodData Central Foundation Foods.

Cheese Macros by tablespoons

Portion	Gram Equivalent	Calories (kcal)	Protein	Carbohydrates	Fat
1 tablespoon	7.6 g	32	2.2 g	0.9 g	2.1 g
2 tablespoons	15.2 g	64	4.5 g	1.9 g	4.3 g
4 tablespoons	30.4 g	128	9 g	3.8 g	8.5 g
6 tablespoons	45.6 g	192	13.5 g	5.7 g	12.8 g
8 tablespoons	60.8 g	256	18 g	7.5 g	17 g
12 tablespoons	91.2 g	384	27 g	11.3 g	25.5 g
50 g	50 g	210.5	14.8 g	6.2 g	14 g
75 g	75 g	315.8	22.2 g	9.3 g	21 g
100 g	100 g	421	29.6 g	12.4 g	28 g

Cheese Macros by Common Serving

Serving	Weight	Calories	Protein	Carbs	Fat
tablespoon	7.6 g	32	2.2 g	0.9 g	2.1 g
RACC	5 g	21	1.5 g	0.6 g	1.4 g

Cheese Protein Range Around tablespoon = 7.6 g

Portion	Gram Equivalent	Protein	Calories
1 tablespoon	7.6 g	2.2 g	32
2 tablespoons	15.2 g	4.5 g	64
4 tablespoons	30.4 g	9 g	128
6 tablespoons	45.6 g	13.5 g	192
8 tablespoons	60.8 g	18 g	256
12 tablespoons	91.2 g	27 g	384

Cheese Macros by Volume Measure

Volume Measure	Equivalent Weight	Calories (kcal)	Protein	Carbs	Fat
1 US teaspoon	4.9 g	20.6	1.5 g	0.6 g	1.4 g
1 US tablespoon	14.8 g	62.3	4.4 g	1.8 g	4.1 g
1 US fluid ounce	29.6 g	124.6	8.8 g	3.7 g	8.3 g
1/4 US cup	59.1 g	248.8	17.5 g	7.3 g	16.5 g
1/3 US cup	78.9 g	332.2	23.4 g	9.8 g	22.1 g
1/2 US cup	118.3 g	498	35 g	14.7 g	33.1 g
1 US cup	236.6 g	996.1	70 g	29.3 g	66.2 g
1 US pint	473.2 g	1992.2	140.1 g	58.7 g	132.5 g
1 US quart	946.4 g	3984.3	280.1 g	117.4 g	265 g
1 US gallon	3785.4 g	15936.5	1120.5 g	469.4 g	1059.9 g
100 mL	100 g	421	29.6 g	12.4 g	28 g
1 liter	1000 g	4210	296 g	124 g	280 g

Cheese Prep-State Logging Check

Prep State	Weight	Protein	Concentration
Raw	7.6 g	2.2 g	29.6 g/100 g
Cooked data not listed	Use cooked USDA entry	Do not infer	Separate cooked record preferred

Cheese Nutrient Efficiency Per Calorie

Nutrient	Per 100 g	Per 100 kcal	% Daily Value (per 100 g)
Protein	29.6 g	7.03 g/100 kcal	59.2%
Carbs	12.4 g	2.95 g/100 kcal	4.5%
Fat	28 g	6.65 g/100 kcal	35.9%
Sodium	1750 mg	415.68 mg/100 kcal	76.1%
Potassium	184 mg	43.71 mg/100 kcal	3.9%
Magnesium	34.9 mg	8.29 mg/100 kcal	8.7%

Cheese Dietary Profile

High-protein: Cheese delivers 29.6g protein per 100g — qualifies as a high-protein food (≥20g/100g threshold).

Vegetarian: No meat or fish.

Gluten-free: Safe for celiac and gluten-sensitive individuals.

Common meal contexts: high-protein meal.

Cheese Benefit Signals

Protein dense: Useful when building a high-protein meal or snack. Basis: Protein per 100g is at least 20g..

Cheese Daily Nutrient Coverage

Nutrient	This serving	Reference	Coverage	Signal
Protein	2 g	50 g	4%	Starter contribution
Sodium	133 mg	2300 mg	6%	Low limit contribution
Potassium	14 mg	4700 mg	0%	Starter contribution
Calcium	67 mg	1300 mg	5%	Starter contribution
Iron	0 mg	18 mg	0%	Starter contribution
Saturated fat limit	1.2 g	20 g	6%	Low limit contribution
Cholesterol limit	7 mg	300 mg	2%	Low limit contribution

Smart Protein Substitutes for Cheese

Food	Equivalent portion	Category	Protein delta	Calorie delta	Sodium delta
Cheese	11 g	Dairy	+0 g	-1 kcal	-15 mg
Cheese	8 g	Dairy	+0 g	+1 kcal	-118 mg
Milk	67 g	Dairy	+0 g	+1 kcal	-107 mg
Mozzarella cheese	10 g	Dairy	+0 g	-2 kcal	-133 mg
Cheese	9 g	Dairy	+0 g	-2 kcal	+33 mg
Cheese	7 g	Dairy	+0 g	-2 kcal	-55 mg

Cheese Condition-Aware Nutrition Notes

Type	Context	Guidance	Basis
watch	hypertension	Watch sodium and compare lower-sodium alternatives if this is a frequent food.	Sodium per 100g is elevated in the USDA nutrient record.
watch	heart health	Watch saturated fat if following a heart-health or lipid-focused eating plan.	Saturated fat is elevated relative to many whole-food options.
avoidIf	allergy	Avoid if milk allergy applies unless clinically cleared.	Allergen inferred from food description/category.

Real-World Cheese Serving Sizes

tablespoon (~7.6g): 2.2 g protein. tablespoon is listed by USDA at 7.6g for this food.
RACC (~5g): 1.5 g protein. RACC is listed by USDA at 5g for this food.

Common Cheese Measurement Mistakes

Logging a different prep state than the food actually eaten can change calories and macro density.
Sauces, oil, breading, and added ingredients are not included unless they are part of this USDA food description.
Assuming every household serving has the same gram weight; use the listed serving anchors when available.

Cheese Protein — Frequently Asked Questions

How much protein is in 100g of Cheese? 100g of Cheese contains 29.6 g of protein (USDA FoodData Central). This is considered high-protein.

How much protein is in 1 cup of Cheese? One US cup of cheese weighs approximately 237g (density: 1000 kg/m³). That serving contains 70.2 g of protein — computed as 237g ÷ 100 × 29.6.

How many grams of Cheese do I need to eat to get 30 g of protein? To reach 30 g of protein from Cheese, you need approximately 101g — calculated as (30 ÷ 29.6) × 100 = 101g.

Is Cheese high in protein? Yes, Cheese is high in protein at 29.6 g per 100g. It ranks among the better sources in its category.

How to Calculate Cheese Protein

Weigh raw. Place your cheese on a kitchen scale before cooking to get the most accurate starting weight.
Enter weight into the calculator. Select your unit (g, oz, lb, or cup) and hit Calculate.
Read the result. The calculator shows protein content for your exact portion.
Compare servings. Use the serving range table below to quickly compare protein across portion sizes.
Log to your tracker. Enter the raw weight and raw entry in your nutrition app for consistent macro tracking.

Why Volume ≠ Weight: Cheese Density Explained

Cheese is dense (~1000 kg/m³ ≈ water). A 1-cup measure holds approximately 237 g.

Formula: mass (g) = volume (mL) × density (kg/m³) ÷ 1,000. This calculator uses this formula automatically when you enter a volume measure for Cheese.

Cheese Page Quality Signals

Source, density, prep-state, serving, and allergen checks used to decide whether this page is safe to promote from generated to indexed.

Data Sources & Methodology

Data source: USDA FoodData Central. Referenced entries: Cheese, Parmesan, Grated (FDC ID: 325036).

Update policy: Macro values are reviewed quarterly against USDA FoodData Central updates. Page last verified: 2026.

Protein in 1 tablespoon of Cheese = 2.2 g | Nutrition

Protein in 1 tablespoon of Cheese Calculator

Result

Reverse Calculation

Cheese Macros by tablespoons

Cheese Macros by Common Serving

Cheese Protein Range Around tablespoon = 7.6 g

Cheese Macros by Volume Measure

Cheese Prep-State Logging Check

Cheese Nutrient Efficiency Per Calorie

Cheese Dietary Profile

Cheese Benefit Signals

Cheese Daily Nutrient Coverage

Smart Protein Substitutes for Cheese

Cheese Condition-Aware Nutrition Notes

Real-World Cheese Serving Sizes

Common Cheese Measurement Mistakes

Cheese Protein — Frequently Asked Questions

How to Calculate Cheese Protein

Compare Cheese Protein to Similar Foods

More Cheese Nutrition Pages

Why Volume ≠ Weight: Cheese Density Explained

Cheese Page Quality Signals

Data Sources & Methodology

Protein in 1 tablespoon of Cheese = 2.2 g | Nutrition

Protein in 1 tablespoon of Cheese Calculator

Result

Reverse Calculation

Cheese Macros by tablespoons

Cheese Macros by Common Serving

Cheese Protein Range Around tablespoon = 7.6 g

Cheese Macros by Volume Measure

Cheese Prep-State Logging Check

Cheese Nutrient Efficiency Per Calorie

Cheese Dietary Profile

Cheese Benefit Signals

Cheese Daily Nutrient Coverage

Smart Protein Substitutes for Cheese

Cheese Condition-Aware Nutrition Notes

Real-World Cheese Serving Sizes

Common Cheese Measurement Mistakes

Cheese Protein — Frequently Asked Questions

How to Calculate Cheese Protein

Compare Cheese Protein to Similar Foods

More Cheese Nutrition Pages

Why Volume ≠ Weight: Cheese Density Explained

Cheese Page Quality Signals

Data Sources & Methodology