How much protein is in 4 oz of cheddar cheese?

A 4 oz (113g) serving of cheddar cheese provides 28.2g of protein and 457 calories, along with 1.5g of carbohydrates and 37.5g of fat.

How much cheddar cheese do I need to get 30g of protein?

To get 30 grams of protein from cheddar cheese, you need 4.2 oz (120 grams), which contains approximately 484 calories.

100 grams of cheddar cheese contains 24.9g of protein (403 kcal). One full pound (16 oz / 454g) contains 112.9g of protein (1828 kcal).

USDA FoodData Central breakdown in US ounces and grams — plus exact portions to hit your per-meal protein target.

USDA Per-Serving & 30g Target

4 oz = 28.2g Protein (457 kcal)

To hit 30g of protein from cheddar cheese, measure 4.2 oz (120 g) for ~484 calories.

Per 4 oz (113g US)

28.2g P

457 kcal · 1.5g C · 37.5g F

Per 100 Grams

24.9g P

403 kcal · 1.3g C · 33.1g F

Per 1 Pound (16 oz)

112.9g P

1828 kcal total

30g Protein Portion

4.2 oz

120g · 484 kcal

Portion Target Table

Protein Goal	US Ounces (oz)	Grams (g)	Calories	Carbs / Fat
20g Protein	2.8 oz	80 g	322 kcal	1g C · 26.5g F
30g Protein	4.2 oz	120 g	484 kcal	1.6g C · 39.7g F
40g Protein	5.7 oz	161 g	649 kcal	2.1g C · 53.3g F
50g Protein	7.1 oz	201 g	810 kcal	2.6g C · 66.5g F