How much protein in 1 4 cup Cheddar Cheese?

Quick Answer

There are about 7 grams of protein in 1/4 cup of shredded Cheddar cheese. Cheddar cheese is a good source of protein, providing around 7 grams per 1 ounce serving.

Protein Content of Cheddar Cheese

Cheddar cheese is a nutritious dairy food that is a good source of protein. Here is an overview of the protein content of Cheddar cheese:

  • 1/4 cup shredded Cheddar cheese contains about 7 grams of protein
  • 1 ounce of Cheddar cheese contains 7-8 grams of protein
  • 1 cup shredded Cheddar cheese contains 28 grams of protein
  • 100 grams of Cheddar cheese contains 25 grams of protein

The exact protein content can vary slightly depending on factors like the fat content and age of the cheese. But overall, Cheddar cheese provides around 7 grams of protein per ounce, or 28 grams protein in each cup shredded.

Benefits of Cheddar Cheese Protein

The protein in Cheddar cheese provides some important health benefits:

  • High quality protein – Cheese contains all 9 essential amino acids required for building and repairing muscle tissue.
  • Muscle building – The protein in cheese can help build and preserve muscle mass, especially when paired with strength training.
  • Satiety – Protein is very filling and satisfies hunger. Eating cheese can help control appetite.
  • Bone health – Protein is needed to maintain bone density and strength as we age.

The protein in Cheddar cheese makes it a nutritious addition to a balanced diet. Consuming cheese protein together with other protein-rich foods like meat, fish, eggs, and beans can help meet daily needs.

Daily Protein Needs

How much protein you need per day depends on many factors including age, sex, activity level, and health goals:

  • The RDA for protein is 0.8 grams per kilogram of body weight or 0.36 grams per pound.
  • For adults, this equates to around 46 grams protein for women and 56 grams for men.
  • Athletes, bodybuilders, and very active people have higher needs – about 0.5 to 0.9 grams protein per pound of body weight.
  • When losing weight, increasing protein intake to 25-30% of total calories can help maximize fat loss.

1/4 cup of Cheddar cheese provides about 7 grams protein, meeting about 15% of the RDA for protein for the average non-active adult. Active individuals or those seeking to build muscle or lose fat would benefit from additional protein sources.

High Protein Cheese

While Cheddar is a good source of protein, some cheeses are higher in this important nutrient. Some high protein cheese options include:

Type of Cheese Protein (grams)
Parmesan 10g per ounce
Romano 9g per ounce
Sargento Low-Moisture Part-Skim Mozzarella 10g per ounce
Swiss 8g per ounce

Choose cheeses like Parmesan, Romano, low-moisture mozzarella, and Swiss to maximize the amount of protein per serving. Still, all cheese varieties provide a good protein boost.

Tips for Adding Cheddar Cheese to Meals

It’s easy to add protein-rich Cheddar cheese into your daily diet. Here are some simple tips:

  • Add shredded cheese to omelets, scrambled eggs, casseroles, and quiches
  • Use cheese slices on sandwiches, burgers, wraps, and tacos
  • Mix cubed or crumbled cheese into salads and pasta dishes
  • Top pizza, nachos, baked potatoes, and vegetables with grated cheese
  • Snack on cheese slices or cheese cubes
  • Blend cheese into dips, sauces, soups, and smoothies

When cooking, opt for dishes like frittatas, cheese soufflés, macaroni and cheese, cheese quesadillas, and cheese omelets. The options for incorporating Cheddar protein into meals and snacks are endless!

Potential Downsides of Cheese

Despite its many nutritional benefits, there are some potential downsides to consider with Cheddar cheese:

  • High in saturated fat – Can increase LDL cholesterol levels in some people
  • High calorie – Relatively energy dense food
  • High sodium – Processed forms contain a lot of added salt
  • Lactose content – Not suitable for people with lactose intolerance

Consuming too much cheese may lead to weight gain or other adverse effects in certain individuals. Moderation is key – stick to recommended serving sizes of around 1-2 ounces cheese per day.

Healthier Cheddar Cheese Options

There are ways to enjoy Cheddar cheese while limiting fat, calories, and sodium:

  • Choose reduced-fat or low-moisture cheese
  • Opt for aged, sharper cheese which is lower in lactose
  • Buy block cheese and shred yourself to avoid added cornstarch
  • Limit processed cheese products like cheese sauces
  • Read labels and compare sodium content

Also, be mindful of cheese portion sizes. Measure out 1 ounce or 1/4 cup servings instead of eating directly from the package. This makes it easier to keep calories and saturated fat intake reasonable.

High Protein Alternatives to Cheese

For those limiting dairy or wanting even more protein, there are many high protein alternatives to cheese:

  • Cottage cheese – 14 grams protein per half cup
  • Plain Greek yogurt – 15 grams protein per 6 ounce container
  • Nut butters – 8 grams protein per 2 Tbsp serving
  • Edamame – 11 grams protein per half cup
  • Tofu – 10 grams protein per half cup
  • Tempeh – 16 grams protein per half cup
  • Hemp seeds – 10 grams protein per 3 Tbsp

Beans, lentils, nuts, seeds, soy foods, and other plant proteins can all provide protein comparable to cheese while offering additional nutrients and health benefits.


Cheddar cheese is an excellent source of protein, providing around 7 grams per 1 ounce serving. Adding a bit of Cheddar, Swiss, Parmesan or other cheese varieties to meals and snacks can help you meet your daily protein needs. Just be mindful of portion sizes to keep fat, sodium and calories reasonable. Compare labels and select reduced fat cheese options when possible. Those without dairy allergies or intolerances can enjoy the great protein punch cheese provides as part of a healthy diet.

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