Colby jack cheese serving size, cups to grams and 30 g of protein
Here a serving of colby jack cheese is counted as 1 oz (28 g), about 1 stick, with 111 calories and 6.6 g protein. One cup weighs 4 oz (113 g). For 30 g of protein you need 4.6 oz (129 g), about 1 1/8 cups or 4 1/2 sticks, with 508 calories.
Serving sizes of colby jack cheese
Every household measure USDA weighs for this food, plus 1 oz and 100 g.
| Measure | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 1 cup, shredded | 4 oz (113 g) | 444 calories | 26.2 g | 2.5 g | 36.6 g |
| 1 cup, diced | 4.7 oz (132 g) | 519 calories | 30.6 g | 3 g | 42.7 g |
| 1 cup, melted | 8.6 oz (244 g) | 959 calories | 56.6 g | 5.5 g | 79 g |
| 1 stick | 1 oz (28 g) | 112 calories | 6.6 g | 0.64 g | 9.2 g |
| 1 slice | 21 g | 83 calories | 4.9 g | 0.47 g | 6.8 g |
| 1 cracker-size slice | 9 g | 35 calories | 2.1 g | 0.2 g | 2.9 g |
| 1 oz | 1 oz (28 g) | 111 calories | 6.6 g | 0.64 g | 9.2 g |
| 100 g | 3.5 oz (100 g) | 393 calories | 23.2 g | 2.2 g | 32.4 g |
Cups to grams
USDA weighs 1 cup (shredded) of colby jack cheese at 113 g. Smaller cup measures follow from it.
| Measure | Weight | Calories |
|---|---|---|
| 1 cup | 4 oz (113 g) | 444 calories |
| 3/4 cup | 3 oz (85 g) | 333 calories |
| 2/3 cup | 2.7 oz (75 g) | 296 calories |
| 1/2 cup | 2 oz (56 g) | 222 calories |
| 1/3 cup | 1.3 oz (38 g) | 148 calories |
| 1/4 cup | 1 oz (28 g) | 111 calories |
Grams and ounces to cups
| Weight | Volume | Calories |
|---|---|---|
| 1 oz | 1/4 cup | 111 calories |
| 100 g (3.5 oz) | 1 cup | 393 calories |
| 1 lb (454 g) | 4 cups | 1783 calories |
What 3.5 oz (100 g) of colby jack cheese looks like
3.5 oz (100 g) of colby jack cheese is 3.5 oz, or about 1 cup or 3 1/2 sticks. It has 393 calories, 23.2 g protein, 2.2 g carbs and 32.4 g fat. One stick weighs 1 oz (28 g).
How much colby jack cheese for 30 g of protein
There is 23.2 g of protein in 3.5 oz (100 g) of colby jack cheese. 30 g of protein takes 4.6 oz (129 g), about 1 1/8 cups or 4 1/2 sticks, which comes with 508 calories.
| Protein | Weight | About | Calories |
|---|---|---|---|
| 20 g | 3 oz (86 g) | 3/4 cup, 3 sticks | 339 calories |
| 30 g | 4.6 oz (129 g) | 1 1/8 cups, 4 1/2 sticks | 508 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)
- Colby jack cheese: Cheese, Colby Jack, FDC ID 2705713 (FoodData Central survey (FNDDS) 2024-10-31)
- 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.