Cheddar cheese serving size, cups to grams and 30 g of protein
Here a serving of cheddar cheese is counted as 1 oz (28 g), about 1 2/3 slices, with 116 calories and 6.6 g protein. One cup weighs 3.7 oz (105 g) and one tablespoon 6.6 g. For 30 g of protein you need 4.5 oz (129 g), about 1 1/4 cups or 7 1/2 slices, with 525 calories.
Serving sizes of cheddar cheese
Every household measure USDA weighs for this food, plus 1 oz and 100 g.
| Measure | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 1 cup | 3.7 oz (105 g) | 428 calories | 24.5 g | 2.6 g | 35.7 g |
| 1 cup, diced | 4.7 oz (132 g) | 539 calories | 30.8 g | 3.2 g | 44.9 g |
| 1 cup, melted | 8.6 oz (244 g) | 996 calories | 56.9 g | 6 g | 83 g |
| 1 cup, shredded | 4 oz (113 g) | 461 calories | 26.3 g | 2.8 g | 38.4 g |
| 1 slice (1 oz) | 1 oz (28 g) | 114 calories | 6.5 g | 0.68 g | 9.5 g |
| 1 slice | 17 g | 69 calories | 4 g | 0.41 g | 5.8 g |
| 1 oz | 1 oz (28 g) | 116 calories | 6.6 g | 0.69 g | 9.6 g |
| 100 g | 3.5 oz (100 g) | 408 calories | 23.3 g | 2.4 g | 34 g |
Cups to grams
USDA weighs 1 cup of cheddar cheese at 105 g. Smaller measures follow from it (1 cup = 16 tbsp = 48 tsp).
| Measure | Weight | Calories |
|---|---|---|
| 1 cup | 3.7 oz (105 g) | 428 calories |
| 3/4 cup | 2.8 oz (79 g) | 321 calories |
| 2/3 cup | 2.5 oz (70 g) | 286 calories |
| 1/2 cup | 1.9 oz (52 g) | 214 calories |
| 1/3 cup | 1.2 oz (35 g) | 143 calories |
| 1/4 cup | 0.9 oz (26 g) | 107 calories |
| 1 tbsp | 6.6 g | 27 calories |
| 1 tsp | 2.2 g | 9 calories |
Grams and ounces to cups
| Weight | Volume | Calories |
|---|---|---|
| 1 oz | 1/4 cup | 116 calories |
| 100 g (3.5 oz) | 1 cup | 408 calories |
| 1 lb (454 g) | 4 1/3 cups | 1851 calories |
What 3.5 oz (100 g) of cheddar cheese looks like
3.5 oz (100 g) of cheddar cheese is 3.5 oz, or about 1 cup or 6 slices. It has 408 calories, 23.3 g protein, 2.4 g carbs and 34 g fat. One slice weighs 17 g.
How much cheddar cheese for 30 g of protein
There is 23.3 g of protein in 3.5 oz (100 g) of cheddar cheese. 30 g of protein takes 4.5 oz (129 g), about 1 1/4 cups or 7 1/2 slices, which comes with 525 calories.
| Protein | Weight | About | Calories |
|---|---|---|---|
| 20 g | 3 oz (86 g) | 3/4 cup, 5 slices | 350 calories |
| 30 g | 4.5 oz (129 g) | 1 1/4 cups, 7 1/2 slices | 525 calories |
Weights are for the form named above.
Keep exploring
Sources
Weights and nutrition: USDA FoodData Central, food portions and nutrients (FoodData Central, April 2026 release, accessed 2026-10-14)
- Cheddar cheese: Cheese, cheddar, FDC ID 328637 (Foundation Foods, published 2019-04-01) · full nutrition facts
- Kitchen measures (1 cup = 16 tbsp, 1 tbsp = 3 tsp): NDSU Extension, Ingredient Substitutions (FN198, J. Garden-Robinson, April 2013 edition). https://www.extension.purdue.edu/extmedia/HHS/HHS-784-W.pdf (accessed 2026-10-12)
How we calculate: each household measure is the gram weight USDA lists for this food. Calories and nutrients are the USDA values per 3.5 oz (100 g) scaled to that weight. 1 oz = 28.35 g and 1 lb = 453.6 g. Cup fractions are rounded to the nearest kitchen measure. A dash (—) means USDA reports no value. How we verify.