Dairy and eggs
How much protein is in cheddar cheese?
A 1 oz slice of cheddar has about 6.4 g of protein.
That's 23 g of protein per 100 g, or 5.7 g for every 100 calories.
Protein per serving
| Serving | Weight | Protein | Calories |
|---|---|---|---|
| 1 oz (1 slice) | 28 g | 6.4 g | 113 |
| 1 cup, shredded | 113 g | 26 g | 455 |
| 100 g | 100 g | 23 g | 403 |
How cheddar cheese compares
Other dairy and eggs, ranked by how much protein you get per 100 calories.
| Food | Protein per 100 g | Protein per 100 calories |
|---|---|---|
| Whey protein powderwhey-based | 78 g | 22 g |
| Egg whitesraw | 11 g | 21 g |
| Greek yogurtplain, nonfat | 10 g | 17 g |
| Cottage cheese2% low-fat | 11 g | 13 g |
| Skim milknonfat | 3.4 g | 9.9 g |
| Plain yogurtlow fat | 5.3 g | 8.3 g |
| Ricottapart-skim | 11 g | 8.3 g |
| Eggswhole, hard-boiled | 13 g | 8.1 g |
| Mozzarellapart-skim, low moisture | 24 g | 8.1 g |
| Swiss cheesesliced | 27 g | 6.9 g |
| Parmesangrated | 28 g | 6.8 g |
| Milk2% reduced fat | 3.3 g | 6.6 g |
| Fetacrumbled | 14 g | 5.4 g |
| Whole milk3.25% fat | 3.2 g | 5.2 g |
How it fits into a meal
For building muscle, Schoenfeld and Aragon's 2018 review of the research suggests about 0.4 g of protein per kilogram of body weight at each meal, spread over at least four meals a day. At 170 lb (77 kg), that's about 31 g a meal. A 1 oz slice of cheddar covers about 21% of that.
Work out your own daily and per-meal target with the protein calculator.
Related reading
Nutrition data: USDA FoodData Central ("Cheese, cheddar (Includes foods for USDA's Food Distribution Program)", FDC ID 173414). Actual values vary by brand, recipe and cooking method, so treat these numbers as close estimates.