100g Cheese Protein — 27 g | Nutrition Calculator

100g of Cheese, Swiss contains 27 g of protein. Free converter with serving tables, volume conversion, raw vs cooked, and FAQs. Data from USDA FoodData Central.

100g Cheese Protein Calculator

100g of Cheese, Swiss contains 27 g of protein. Use the converter above to calculate any weight or volume, or explore the tables below for common serving sizes. All values from USDA FoodData Central (FDC ID: 746767).

Result

100g Cheese Protein

27 g protein

Computed from 100 g of food and USDA FoodData Central Foundation Foods.

Reverse Calculation

Protein target to food amount

100 g (3.53 oz, 0.42 cups)

Reverse math uses 27 g protein per 100 g from USDA FoodData Central Foundation Foods.

Cheese Macros by Serving Size

Weight	Calories (kcal)	Protein	Carbohydrates	Fat
10 g	39.3	2.7 g	0.1 g	3.1 g
25 g	98.3	6.8 g	0.4 g	7.8 g
50 g	196.5	13.5 g	0.7 g	15.5 g
100 g	393	27 g	1.4 g	31 g
150 g	589.5	40.5 g	2.2 g	46.5 g
200 g	786	54 g	2.9 g	62 g
250 g	982.5	67.5 g	3.6 g	77.5 g

Cheese Macros by Common Serving

Serving	Weight	Calories	Protein	Carbs	Fat
slice	21.9 g	86	5.9 g	0.3 g	6.8 g
slice	10.9 g	43	2.9 g	0.2 g	3.4 g
RACC	30 g	118	8.1 g	0.4 g	9.3 g

Cheese Protein Range Around 100g

Weight	Protein	Calories
50 g	13.5 g	197
60 g	16.2 g	236
70 g	18.9 g	275
80 g	21.6 g	314
90 g	24.3 g	354
100 g	27 g	393
110 g	29.7 g	432
120 g	32.4 g	472
130 g	35.1 g	511
140 g	37.8 g	550
150 g	40.5 g	590
160 g	43.2 g	629
170 g	45.9 g	668
180 g	48.6 g	707
190 g	51.3 g	747

Cheese Macros by Volume Measure

Volume Measure	Equivalent Weight	Calories (kcal)	Protein	Carbs	Fat
1 US teaspoon	4.9 g	19.3	1.3 g	0.1 g	1.5 g
1 US tablespoon	14.8 g	58.2	4 g	0.2 g	4.6 g
1 US fluid ounce	29.6 g	116.3	8 g	0.4 g	9.2 g
1/4 US cup	59.1 g	232.3	16 g	0.9 g	18.3 g
1/3 US cup	78.9 g	310.1	21.3 g	1.1 g	24.5 g
1/2 US cup	118.3 g	464.9	31.9 g	1.7 g	36.7 g
1 US cup	236.6 g	929.8	63.9 g	3.4 g	73.3 g
1 US pint	473.2 g	1859.7	127.8 g	6.8 g	146.7 g
1 US quart	946.4 g	3719.4	255.5 g	13.6 g	293.4 g
1 US gallon	3785.4 g	14876.6	1022.1 g	54.5 g	1173.5 g
100 mL	100 g	393	27 g	1.4 g	31 g
1 liter	1000 g	3930	270 g	14.4 g	310 g

Cheese Prep-State Logging Check

Prep State	Weight	Protein	Concentration
Raw	100 g	27 g	27 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	27 g	6.87 g/100 kcal	54%
Carbs	1.44 g	0.37 g/100 kcal	0.5%
Fat	31 g	7.89 g/100 kcal	39.7%
Sodium	185 mg	47.07 mg/100 kcal	8%
Potassium	71 mg	18.07 mg/100 kcal	1.5%
Magnesium	33.4 mg	8.5 mg/100 kcal	8.4%

Cheese Dietary Profile

High-protein: Cheese delivers 27g protein per 100g — qualifies as a high-protein food (≥20g/100g threshold).

Keto-compatible: Low in net carbs (1.44g/100g), making it suitable for ketogenic diets.

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	27 g	50 g	54%	Strong contribution
Sodium	185 mg	2300 mg	8%	Low limit contribution
Potassium	71 mg	4700 mg	2%	Starter contribution
Calcium	890 mg	1300 mg	68%	Strong contribution
Iron	0.1 mg	18 mg	1%	Starter contribution
Saturated fat limit	18.2 g	20 g	91%	Meaningful limit contribution
Cholesterol limit	93 mg	300 mg	31%	Meaningful limit contribution

Smart Protein Substitutes for Cheese

Food	Equivalent portion	Category	Protein delta	Calorie delta	Sodium delta
Cheese	91 g	Dairy	+0 g	-9 kcal	+1411 mg
Cheese	137 g	Dairy	+0 g	-19 kcal	+1227 mg
Mozzarella cheese	122 g	Dairy	+0 g	-28 kcal	-185 mg
Cheese	90 g	Dairy	+0 g	-32 kcal	+757 mg
Cheddar cheese	108 g	Dairy	+0 g	+44 kcal	-185 mg
Eggs	218 g	Dairy	+0 g	-71 kcal	+96 mg

Cheese Condition-Aware Nutrition Notes

Type	Context	Guidance	Basis
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

slice (~21.9g): 5.9 g protein. slice is listed by USDA at 21.9g for this food.
slice (~10.9g): 2.9 g protein. slice is listed by USDA at 10.9g for this food.
RACC (~30g): 8.1 g protein. RACC is listed by USDA at 30g 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 27 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 64 g of protein — computed as 237g ÷ 100 × 27.

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 111g — calculated as (30 ÷ 27) × 100 = 111g.

Is Cheese high in protein? Yes, Cheese is high in protein at 27 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 27 g of protein, which is 54% 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 ~185g.

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 6.87 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 27 g. For example, 100g of Cheese gives 27 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 27 g of protein per 100g. Cheese is also keto-friendly, 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 746767. 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.

Compare Cheese Protein to Similar Foods

More Cheese Nutrition Pages

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, Swiss (FDC ID: 746767).

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.

100g Cheese Protein — 27 g | Nutrition Calculator

100g of Cheese, Swiss contains 27 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

Target

protein

27g

Safety: 8% sodiumPortion: 3.53 ozFood fit: 55/100

Best benefits

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

Protein target support: Useful for building a high-protein meal or snack.

Calcium support: Can help users find calcium-contributing foods for meal planning.

Smart substitutes

Equivalent portions from local nutrition data.

Turkey breast, roasted

291 g | 1.17 cups

+60g protein | +0 kcal | -185mg sodium

adds 60g protein

Tuna, canned in water

437 g | 1.85 cups

+57.7g protein | +0 kcal | -185mg sodium

adds 57.7g protein

Chicken, Breast, Boneless, Skinless, Raw

371 g | 1.57 cups

+56.4g protein | +0 kcal | +59mg sodium

adds 56.4g protein

Day coverage starter

What this serving contributes if logged today.

Current serving

Protein

54%

27 g

Sodium

185 mg

Fiber

0 g

Potassium

71 mg

Calcium

68%

890 mg

Condition-aware guardrails

Top flags only; details stay clinician-safe.

Avoid if: Avoid if milk allergy applies unless clinically cleared.

Limit if: Limit if you are following a heart-health or saturated-fat-restricted eating plan.

Method, report, serving, and clinician note

Goal fit: 90% of 30g protein reference target.

Serving reality: 3.53 oz, 0.42 cups.

Method: source per 100g, density conversion, serving math, and raw/cooked yield estimate when available.

Clinician note: General nutrition reference, not medical diagnosis. For kidney disease, pregnancy, diabetes, allergies, or prescribed diets, confirm with a clinician.

Confidence: USDA reference, FDC 746767, deterministic per-100g scaling.|Avoid if milk allergy applies unless clinically cleared.

Nutrition intelligence for this serving

Safety, portion, raw/cooked, and professional context tied to the current converter input.

Daily safety snapshot

185mg sodium

8% sodium limit | 91% sat fat | 0% fiber target

Raw/cooked correction

100g100g

cooked from raw | raw from cooked

Portion meaning

3.53oz

0.42 cups | no piece anchor

3.53 oz0.42 cups6.8 tbsp

Quality and next best move

55/100

Similar option for 30g protein: 275g Egg white, raw

Better swap: Flour, Corn, Yellow, Fine Meal, Enriched

Looks good for General healthy adult: no obvious logging issue detected.

Target progress27.0 / 30

Why this score?

Protein Density

90/100

Fiber Density

0/100

Sodium Load

69/100

Sat Fat Load

0/100

Micronutrient Density

100/100

Calorie Density

45/100

Allergen Risk

82/100

Complete nutritional profile

Show electrolytes

Full micronutrients

calories

390kcal