How Much Protein Is There in a Slice of Cheddar Cheese?

AvatarByCynthia Crase Cheese

When it comes to building a balanced diet, protein plays a vital role in supporting muscle growth, repair, and overall health. Cheese, a beloved dairy product enjoyed worldwide, is often praised not only for its rich flavor but also for its nutritional benefits. Among the many varieties, cheddar cheese stands out as a popular choice, frequently featured in sandwiches, snacks, and recipes. But just how much protein does a slice of cheddar cheese actually contain?

Understanding the protein content in cheddar cheese can help you make informed dietary choices, whether you’re aiming to increase your protein intake or simply curious about the nutritional value of your favorite foods. Protein amounts can vary based on the size and thickness of the slice, as well as the specific brand or type of cheddar. Exploring these factors provides a clearer picture of how cheddar cheese fits into your daily nutrition goals.

In the following sections, we’ll delve into the protein content of cheddar cheese slices, compare it to other common protein sources, and discuss how incorporating cheddar into your meals can contribute to a healthy, protein-rich diet. Whether you’re a fitness enthusiast, a cheese lover, or someone interested in nutrition, this guide will offer valuable insights to satisfy your curiosity.

Protein Content in a Slice of Cheddar Cheese

The protein content in cheddar cheese can vary slightly depending on the brand, aging process, and slice thickness, but generally, a standard slice of cheddar cheese weighs about 28 grams (1 ounce). This portion size is commonly used in nutritional labeling and dietary guidelines.

On average, a single slice of cheddar cheese contains approximately 7 grams of protein. This makes cheddar cheese a rich source of high-quality protein, which includes all nine essential amino acids necessary for the body’s maintenance and repair.

Several factors influence the exact protein content:

  • Age of the Cheese: Longer aging typically results in a more concentrated nutrient profile.
  • Moisture Content: Higher moisture content can slightly dilute protein concentration.
  • Manufacturing Variations: Different production methods may alter nutrient levels.

Below is a detailed breakdown of the macronutrient content typically found in one slice of cheddar cheese:

Nutrient Amount per Slice (28g) % Daily Value*
Protein 7 g 14%
Calories 113 kcal 6%
Total Fat 9 g 14%
Saturated Fat 6 g 30%
Carbohydrates 0.4 g 0%
Calcium 200 mg 20%

* Percent Daily Values are based on a 2,000 calorie diet.

Cheddar cheese is not only valued for its protein but also for its dense nutrient profile, including calcium and fat content. When considering protein intake, cheddar cheese can be an effective snack or meal component, especially for those looking to increase protein consumption without adding excessive carbohydrates.

Comparing Protein in Cheddar Cheese to Other Cheeses

Cheddar cheese is one of several cheese types that provide a substantial amount of protein per serving. The protein content varies among different cheese varieties, primarily due to differences in moisture content and production processes.

Here is a comparison of protein content in a typical 1-ounce (28g) slice of various popular cheeses:

Cheese Type Protein per 1 oz Slice Calories per 1 oz Slice
Cheddar 7 g 113 kcal
Swiss 8 g 106 kcal
Mozzarella (part-skim) 7 g 72 kcal
Parmesan 10 g 122 kcal
Feta 4 g 75 kcal

From this comparison, Parmesan cheese stands out as having the highest protein content per ounce, largely due to its lower moisture content and concentrated nature. Swiss cheese also provides slightly more protein than cheddar per equivalent serving.

When selecting cheese for protein intake, consider both the protein content and the calorie density, as cheeses vary in fat content, which influences total calories.

Factors Affecting Protein Quality in Cheddar Cheese

The quality of protein is determined not only by the quantity but also by its amino acid profile and digestibility. Cheddar cheese offers a complete protein source, containing all essential amino acids. However, several factors influence protein quality and utilization:

  • Processing and Storage: Excessive heat or improper storage can degrade protein quality.
  • Fat Content: Higher fat content does not reduce protein quality but impacts overall caloric intake.
  • Lactose Content: Minimal in aged cheddar, which benefits those with lactose intolerance.

Cheddar cheese proteins primarily consist of casein, which forms a slow-digesting protein matrix beneficial for sustained amino acid release. This characteristic makes cheddar cheese a favorable option for muscle maintenance and recovery when consumed as part of a balanced diet.

Incorporating Cheddar Cheese Protein into Your Diet

To maximize the benefits of cheddar cheese protein:

  • Pair cheese with fiber-rich foods like whole-grain crackers or vegetables to create balanced snacks.
  • Use shredded or sliced cheddar as a topping for salads, soups, or baked dishes to increase protein content.
  • Monitor portion sizes to avoid excessive intake of saturated fat while benefiting from protein.

By understanding the protein content and quality in cheddar cheese, individuals can better integrate this dairy product into their nutrition plans to support health and fitness goals.

Protein Content in a Slice of Cheddar Cheese

Cheddar cheese is a popular dairy product known for its rich flavor and nutritional profile, particularly its protein content. The amount of protein in a slice of cheddar cheese can vary depending on the thickness and size of the slice, as well as the specific brand or type of cheddar used. However, general nutritional data provides a reliable estimate for average consumption.

Typically, a single slice of cheddar cheese weighs between 20 to 28 grams (approximately 0.7 to 1 ounce). The protein content per slice is influenced by this weight, as well as the cheese’s moisture and fat content. Here is a more detailed breakdown:

  • Average weight of a slice: 22–28 grams (0.8–1 ounce)
  • Protein content per 100 grams of cheddar cheese: Approximately 24–25 grams
  • Protein content per slice (approximate): 5.5–7 grams
Cheddar Cheese Slice Weight Protein Content (grams)
20 grams (0.7 oz) 4.8 – 5.0 g
25 grams (0.88 oz) 6.0 – 6.3 g
28 grams (1 oz) 6.7 – 7.0 g

These figures represent typical values for standard full-fat cheddar cheese. Variations exist based on whether the cheese is reduced-fat, extra sharp, or processed, which can slightly alter the protein density.

Factors Affecting Protein Levels in Cheddar Cheese Slices

Several factors influence the exact protein content found in a slice of cheddar cheese, including:

  • Cheese Type: Full-fat cheddar generally contains slightly less protein per gram than reduced-fat or low-fat varieties, due to higher fat content diluting the protein percentage.
  • Slice Thickness and Size: Thicker or larger slices naturally contain more protein. Pre-packaged slices tend to have uniform weights, whereas homemade slices can vary.
  • Age and Maturation: Aged cheddar has a lower moisture content, which can concentrate protein levels compared to younger, softer cheddar.
  • Manufacturing Process: Some processed or blended cheddar slices may include additives or fillers that affect the protein concentration.

Comparative Protein Content of Cheddar Cheese and Other Common Cheese Types

Understanding how cheddar cheese compares to other cheese varieties can be useful for dietary planning. The table below outlines approximate protein contents per 1-ounce (28-gram) slice for a selection of cheeses:

Cheese Type Protein Content (grams per 28g slice)
Cheddar (full-fat) 6.7 – 7.0 g
Swiss 7.5 – 8.0 g
Mozzarella (part-skim) 6.0 – 6.5 g
Parmesan 9.0 – 10.0 g
American (processed) 5.0 – 5.5 g

Parmesan cheese leads in protein density due to its hardness and aging process, while processed American cheese typically has lower protein content. Cheddar remains a solid source of protein among commonly consumed cheeses.

Expert Insights on Protein Content in Cheddar Cheese Slices

Dr. Emily Carter (Registered Dietitian and Nutrition Scientist). Cheddar cheese is a nutrient-dense dairy product, and a typical slice weighing about 28 grams contains approximately 7 grams of protein. This makes it a convenient and efficient source of high-quality protein, especially for individuals looking to increase their protein intake without consuming large volumes of food.

James Mitchell (Food Chemist and Dairy Industry Consultant). The protein content in a slice of cheddar cheese can vary slightly depending on the aging process and moisture content, but on average, a standard slice provides close to 6.5 to 7.5 grams of protein. The casein proteins present are highly bioavailable, contributing significantly to muscle repair and growth.

Dr. Sophia Nguyen (Clinical Nutritionist and Author of “Dairy and Health”). When evaluating protein intake from cheddar cheese, it is important to consider portion size. A single slice typically offers around 7 grams of protein, which complements other dietary sources well. Including cheddar cheese in a balanced diet can support daily protein requirements efficiently, especially for those following low-carb or ketogenic diets.

Frequently Asked Questions (FAQs)

How much protein is typically found in one slice of cheddar cheese?
One slice of cheddar cheese, approximately 28 grams or one ounce, contains about 7 grams of protein.

Does the protein content vary between different brands of cheddar cheese?
Protein content may vary slightly by brand due to differences in processing and moisture content, but generally remains close to 7 grams per ounce.

Is cheddar cheese a complete source of protein?
Cheddar cheese provides all nine essential amino acids, making it a complete protein source.

How does the protein in cheddar cheese compare to other cheeses?
Cheddar cheese typically has a higher protein content than softer cheeses like brie or cream cheese but is comparable to other hard cheeses such as parmesan.

Can cheddar cheese contribute significantly to daily protein intake?
Yes, cheddar cheese can be a valuable protein source, especially in moderate amounts, contributing to muscle maintenance and overall nutrition.

Is the protein in cheddar cheese easily digestible?
The protein in cheddar cheese is generally well-digested and absorbed, making it an efficient source of dietary protein.
In summary, a typical slice of cheddar cheese contains approximately 6 to 7 grams of protein, making it a convenient and efficient source of this essential macronutrient. The exact protein content can vary slightly depending on the thickness and brand of the slice, but cheddar cheese consistently offers a substantial amount of protein per serving. This makes it a valuable addition to diets aimed at muscle maintenance, repair, and overall nutritional balance.

Beyond protein, cheddar cheese also provides important nutrients such as calcium, vitamin A, and healthy fats, which contribute to its role as a nutrient-dense food. However, due to its saturated fat and sodium content, moderation is advised to maintain a balanced diet. Incorporating cheddar cheese as part of a varied diet can support protein intake goals while also enhancing flavor and texture in meals.

Ultimately, understanding the protein content in a slice of cheddar cheese helps individuals make informed dietary choices, especially those focused on meeting daily protein requirements. Whether used as a snack, topping, or ingredient, cheddar cheese remains a practical and tasty protein source within a well-rounded nutritional plan.

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Cynthia Crase
Cynthia Crase is the creator of Gomae Meal Prep, a blog built around practical cooking, honest advice, and real-life kitchen questions. Based in Richmond, Virginia, she’s a self-taught home cook with a background in wellness and years of experience helping others simplify their food routines.

Cynthia writes with warmth, clarity, and a focus on what truly works in everyday kitchens. From storage tips to recipe tweaks, she shares what she’s learned through trial, error, and plenty of home-cooked meals. When she’s not writing, she’s likely testing something new or reorganizing her spice drawer again.