Protein in Cheddar Cheese: How Much per 100g and per Portion
According to official UK data, 100g of English Cheddar cheese contains 25.4g of protein. For its calorie content, it provides 6.1g of protein per 100 kcal. This makes it one of the higher protein foods available, ranking 18th for protein per 100g out of all 137 foods analysed on this site.
CoFID 12-346 · Cheese, Cheddar, English
What the numbers say
- Protein per calorie. Cheddar provides 6.1g of protein for every 100 kcal. Protein accounts for 24% of its total energy.
- Fat, salt and sugar levels. Based on UK front-of-pack guidance, Cheddar cheese is rated as high in fat, saturated fat, and salt. It is rated as low in sugars.
- Share of reference intake. A 100g amount of Cheddar supplies 51% of the UK reference intake for protein.
- Fibre content. This data shows that English Cheddar cheese contains no dietary fibre.
Cheddar Cheese macros per 100g
| Per 100g | Amount | % RI | Colour |
|---|---|---|---|
| Energy | 416 kcal 1,725 kJ |
21% | – |
| Protein | 25.4g | 51% | – |
| Fat | 34.9g | 50% | high |
| of which saturates | 21.7g | 108% | high |
| Carbohydrate | 0.1g | 0% | – |
| of which sugars | 0.1g | 0% | low |
| Fibre | 0g | – | – |
| Salt | 1.81g | 30% | high |
% RI is the share of the adult reference intake used on UK food labels (protein 50g, energy 2,000 kcal). Label colour applies the FSA front-of-pack bands for fat, saturates, sugars and salt per 100g. “Trace” means CoFID reports only a trace amount.
Protein in cheddar cheese by amount
| Amount | Protein | kcal | Carbs | Fat |
|---|---|---|---|---|
| 30g | 7.6g | 125 | 0g | 10.5g |
| 50g | 12.7g | 208 | 0.1g | 17.4g |
| 100g | 25.4g | 416 | 0.1g | 34.9g |
Example amounts for comparison, not recommended portions. Weigh your own serving.
Amount of cheddar cheese for 20g or 30g of protein
- To get 20g of protein from Cheddar, you would need to eat about 79g, which also contains 328 kcal and 1.43g of salt.
- For a larger 30g protein portion, the amount needed is 118g, providing 491 kcal and 2.14g of salt.
- A 30g piece of Cheddar, a common amount to add to a meal, provides 7.6g of protein for 125 kcal.
How it compares with other egg and dairy foods
Within the egg and dairy foods group, English Cheddar ranks 3rd out of 23 for protein content per 100g. However, when measured by protein per calorie, its rank is lower at 20th within the group, due to its high energy content from fat. Its protein level of 25.4g per 100g is very similar to Gouda (25.3g) and higher than other popular cheeses like Halloumi (23.9g), Soft Goats’ Cheese (21.1g), and Brie (20.3g). Of these alternatives, Halloumi provides more protein for its calories.
| Per 100g | Protein | kcal | Protein per 100 kcal |
|---|---|---|---|
| Cheddar Cheese | 25.4g | 416 | 6.1g |
| Gouda | 25.3g | 377 | 6.7g |
| Brie | 20.3g | 343 | 5.9g |
| Soft Goats’ Cheese | 21.1g | 320 | 6.6g |
| Halloumi | 23.9g | 313 | 7.6g |
Quick answers
How much protein is in 50g of cheddar cheese?
A 50g amount of English Cheddar cheese contains 12.7g of protein, along with 208 kcal and 17.4g of fat.
Is cheddar cheese a high-protein food?
Yes, with 25.4g of protein per 100g, it is a high-protein food. It ranks 3rd for protein content among the 23 egg and dairy foods on this site.
How much fat and salt is in cheddar cheese?
Per 100g, English Cheddar contains 34.9g of fat and 1.81g of salt. It is classified as high in both fat and salt according to UK front-of-pack labelling guidance.
When to speak to a GP or dietitian
- This food contains milk, one of the 14 allergens that UK food law requires to be declared. If you have a milk allergy, follow the plan from your GP or allergy clinic and check labels on the products you buy.
- If you have chronic kidney disease, you may have been given a protein target. Check with your renal team or GP before raising your protein intake.
- At 1.81g of salt per 100g, this counts as high in salt on UK front-of-pack labels. If you have high blood pressure or have been told to cut salt, ask your GP how it fits.
- If tracking protein or calories starts to feel stressful or takes over your day, talk to your GP. Our safety note lists support services.