Daily safety snapshot
654mg sodium
28% sodium limit | 96% sat fat | 0% fiber target
100g Cheese Protein — 23.3 g | Nutrition Calculator
100g of Cheese, Cheddar contains 23.3 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, Cheddar contains 23.3 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: 328637).
Result
100g Cheese Protein
23.3 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 23.3 g protein per 100 g from USDA FoodData Central Foundation Foods.
Cheese Macros by Serving Size
Cheese Macros by Common Serving
Cheese Protein Range Around 100g
Cheese Macros by Volume Measure
Cheese Prep-State Logging Check
Cheese Nutrient Efficiency Per Calorie
Cheese Dietary Profile
High-protein: Cheese delivers 23.3g protein per 100g — qualifies as a high-protein food (≥20g/100g threshold).
Keto-compatible: Low in net carbs (2.44g/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
Smart Protein Substitutes for Cheese
Cheese Condition-Aware Nutrition Notes
Real-World Cheese Serving Sizes
- slice (~17g): 4 g protein. slice is listed by USDA at 17g for this food.
- shredded (~105g): 24.5 g protein. shredded is listed by USDA at 105g for this food.
- RACC (~30g): 7 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 23.3 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 55.2 g of protein — computed as 237g ÷ 100 × 23.3.
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 129g — calculated as (30 ÷ 23.3) × 100 = 129g.
Is Cheese high in protein? Yes, Cheese is high in protein at 23.3 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 23.3 g of protein, which is 46.6% 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 ~215g.
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 5.71 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 23.3 g. For example, 100g of Cheese gives 23.3 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 23.3 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 328637. 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, Cheddar (FDC ID: 328637).
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.