16 Complete Protein Pairings with Cheddar Cheese

Summary:

  • Cheddar cheese contains a moderate amount of protein - about 30.2 grams per cup.
  • However, cheddar cheese provides only 8 of the 9 essential amino acids sufficiently - it is a little low on lysine.[1]
  • Cheddar cheese pairs well with cauliflower, carrots, watermelon, crimini mushroom or cranberry to create a complete protein profile. [2] More cheddar cheese pairings and detailed analysis below.

A complete protein is a protein source that "contains adequate proportions of the nine essential amino acids" that our body can not produce on its own.

World Health Organization [2], National Academy Press [3]

We analyzed the amino acid composition of cheddar cheese, and found both vegan and vegetarian pairings with cheddar cheese that creates a complete protein profile. Read on to discover new combinations of foods to enjoy!

Details on how we calculate complete protein profiles.

image of cheddar cheese source

Amount of Protein in Cheddar Cheese

A decent source of supplementary protein, a single cup of cheddar cheese contains 30.2 grams of protein, or about 60% of recommended daily values. [1]

To get the adequate amount of protein with cheddar cheese alone, you will need 1.7 cups of cheddar cheese (219 grams) for an average female, or 2 cups of cheddar cheese for males. [4] That's about 881 calories.

Full nutritional profile for cheddar cheese
USDA Source: Cheese, cheddar

Macronutrients in 1 cup (132g) of cheddar cheese:

% of RDV Amount
Calories
26.6% 532 kCal
Carbohydrates
0% -
Total fat
68.7% 44 grams
Protein
60.4% 30.2 grams

Essential Amino Acids in Cheddar Cheese

Proportionally, cheddar cheese does contain abundant amounts of 8 out of the nine essential amino acids. However, cheddar cheese is a little short on lysine.[1]

To have adequate amounts of all nine essential amino acids with cheddar cheese alone, you will have to eat 1.3 cups of cheddar cheese (167 grams) for an average person. [2]

That's about 24% more cheddar cheese to compensate for the lack of lysine, compared to the protein requirement alone.

The amount of each essential amino acid in 1 cup (132g) of cheddar cheese:

Amino Acid % of RDV [2] Amount [1] Complete /
Adequate
Protein
60.4% 30.188g
Histidine
114.6% 0.722g
Isoleucine
185.1% 1.592g
Leucine
135.4% 2.559g
Lysine
79.1% 1.353g
Methionine
84% 0.722g
Phenylalanine
95.1% 1.418g
Threonine
153.1% 1.378g
Tryptophan
277.7% 0.722g
Valine
171.6% 1.853g

More Complete Protein with Cheddar Cheese

Top vegan pairings with cheddar cheese include:
  1. Cauliflower
  2. Carrots
  3. Watermelon
  4. Crimini Mushroom
  5. Cranberry
  6. Nutritional Yeast
  7. Mango
  8. Pumpkin Seeds
  9. Dijon Mustard
  10. Yellow Mustard
  11. Black Beans
  12. Kidney Beans
Although dairy and eggs are generally considered complete proteins, some types of vegetarian food pair more efficiently with cheddar cheese. These include:
  1. Sour Cream
  2. Caramel
  3. Yogurt
  4. Milk

Vegan 1. Cauliflower and Cheddar Cheese


image of cauliflower
image of cheddar cheese

Low in protein, cauliflower is high in lysine, which is complementary to cheddar cheese.

A ratio of 2.9 tablespoons of cheddar cheese (24g) and 0.8 gram of cauliflower creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.03 to 1:0.48 for cheddar cheese to cauliflower by weight.

Full nutritional profile for cauliflower
USDA Source: Cauliflower, raw

Table of amino acids of 2.9 tbsp cheddar cheese and 0.8 grams cauliflower :
Amino Acid % of RDV [2] Amount [5] Complete /
Adequate
Protein
10.8% 5.4g
Histidine
20.5% 0.13g
Isoleucine
33.1% 0.28g
Leucine
24.2% 0.46g
Lysine
14.2% 0.24g
Methionine
15% 0.13g
Phenylalanine
17% 0.25g
Threonine
27.4% 0.25g
Tryptophan
49.6% 0.13g
Valine
30.7% 0.33g

Vegan 2. Carrots and Cheddar Cheese


image of carrots
image of cheddar cheese

Carrot is low in protein, and is high in lysine, complementing the profile of cheddar cheese.

For example, 2.9 tablespoons of cheddar cheese (24g) and 1.7 grams of carrots make a complete amino acids profile. In fact, any ratio of more than 0.07:1 of carrot to cheddar cheese will be complete.

Full nutritional profile for carrots
USDA Source: Carrots, raw

Table of amino acids of 2.9 tbsp cheddar cheese and 1.7 grams carrots :
Amino Acid % of RDV [2] Amount [6] Complete /
Adequate
Protein
10.8% 5.4g
Histidine
20.6% 0.13g
Isoleucine
33.2% 0.29g
Leucine
24.3% 0.46g
Lysine
14.2% 0.24g
Methionine
15% 0.13g
Phenylalanine
17.1% 0.25g
Threonine
27.7% 0.25g
Tryptophan
49.7% 0.13g
Valine
30.7% 0.33g

Vegan 3. Watermelon and Cheddar Cheese


image of watermelon
image of cheddar cheese

Low in protein, watermelon is high in lysine, which is complementary to cheddar cheese.

A ratio of 2.9 tablespoons of cheddar cheese (24g) and 0.9 teaspoon of watermelon (3g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.12 to 1:19 for cheddar cheese to watermelon by weight.

Full nutritional profile for watermelon
USDA Source: Watermelon, raw

Table of amino acids of 2.9 tbsp cheddar cheese and 0.9 tsp watermelon :
Amino Acid % of RDV [2] Amount [7] Complete /
Adequate
Protein
10.8% 5.4g
Histidine
20.5% 0.13g
Isoleucine
33.1% 0.28g
Leucine
24.2% 0.46g
Lysine
14.2% 0.24g
Methionine
15% 0.13g
Phenylalanine
17% 0.25g
Threonine
27.4% 0.25g
Tryptophan
49.7% 0.13g
Valine
30.7% 0.33g

Vegan 4. Crimini Mushroom and Cheddar Cheese


image of crimini mushroom
image of cheddar cheese

Crimini mushroom is a reasonable source of supplementary protein, and is high in lysine, complementing the profile of cheddar cheese.

For example, 2.9 tablespoons of cheddar cheese (24g) and 1.9 mls of crimini mushroom (1g) make a complete amino acids profile. In fact, any ratio of more than 0.03:1 of crimini mushroom to cheddar cheese will be complete.

Full nutritional profile for crimini mushroom
USDA Source: Mushrooms, brown, italian, or crimini, raw

Table of amino acids of 2.9 tbsp cheddar cheese and 1.9 ml crimini mushroom :
Amino Acid % of RDV [2] Amount [8] Complete /
Adequate
Protein
10.8% 5.4g
Histidine
20.5% 0.13g
Isoleucine
33.1% 0.28g
Leucine
24.2% 0.46g
Lysine
14.2% 0.24g
Methionine
15% 0.13g
Phenylalanine
17% 0.25g
Threonine
27.4% 0.25g
Tryptophan
49.7% 0.13g
Valine
30.7% 0.33g

Vegan 5. Cranberry and Cheddar Cheese


image of cranberry
image of cheddar cheese

Low in protein, cranberry is high in lysine, which is complementary to cheddar cheese.

A ratio of 2.9 tablespoons of cheddar cheese (24g) and 0.8 tablespoon of cranberry (5g) creates a complete protein profile. In fact, any ratio of more than 0.23:1 of cranberry to cheddar cheese will be complete.

Full nutritional profile for cranberry
USDA Source: Cranberries, raw

Table of amino acids of 2.9 tbsp cheddar cheese and 0.8 tbsp cranberry :
Amino Acid % of RDV [2] Amount [9] Complete /
Adequate
Protein
10.8% 5.4g
Histidine
20.6% 0.13g
Isoleucine
33.3% 0.29g
Leucine
24.3% 0.46g
Lysine
14.3% 0.24g
Methionine
15% 0.13g
Phenylalanine
17.1% 0.26g
Threonine
27.5% 0.25g
Tryptophan
49.7% 0.13g
Valine
30.9% 0.33g

Vegan 6. Nutritional Yeast and Cheddar Cheese


image of nutritional yeast
image of cheddar cheese

Nutritional yeast is a great source of protein, and is high in lysine, complementing the profile of cheddar cheese.

For example, 2.9 tablespoons of cheddar cheese (24g) and 0.02 teaspoon of nutritional yeast (0g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0 to 1:0.6 for cheddar cheese to nutritional yeast by weight.

Full nutritional profile for nutritional yeast
USDA Source: Leavening agents, yeast, baker's, active dry

Table of amino acids of 2.9 tbsp cheddar cheese and 0.02 tsp nutritional yeast :
Amino Acid % of RDV [2] Amount [10] Complete /
Adequate
Protein
10.8% 5.4g
Histidine
20.6% 0.13g
Isoleucine
33.2% 0.29g
Leucine
24.3% 0.46g
Lysine
14.3% 0.24g
Methionine
15% 0.13g
Phenylalanine
17.1% 0.25g
Threonine
27.5% 0.25g
Tryptophan
49.7% 0.13g
Valine
30.8% 0.33g

Vegan 7. Mango and Cheddar Cheese


image of mango
image of cheddar cheese

Low in protein, mango is high in lysine, which is complementary to cheddar cheese.

A ratio of 2.9 tablespoons of cheddar cheese (24g) and 3.4 grams of mango creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.14 to 1:11 for cheddar cheese to mango by weight.

Full nutritional profile for mango
USDA Source: Mangos, raw

Table of amino acids of 2.9 tbsp cheddar cheese and 3.4 grams mango :
Amino Acid % of RDV [2] Amount [11] Complete /
Adequate
Protein
10.8% 5.4g
Histidine
20.6% 0.13g
Isoleucine
33.2% 0.29g
Leucine
24.3% 0.46g
Lysine
14.3% 0.24g
Methionine
15% 0.13g
Phenylalanine
17.1% 0.25g
Threonine
27.5% 0.25g
Tryptophan
49.8% 0.13g
Valine
30.8% 0.33g

Vegan 8. Pumpkin Seeds and Cheddar Cheese


image of pumpkin seeds
image of cheddar cheese

Pumpkin seed is a reasonable source of supplementary protein, and is high in lysine, complementing the profile of cheddar cheese.

For example, 2.9 tablespoons of cheddar cheese (24g) and 0.7 ml of pumpkin seeds (0g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.01 to 1:43 for cheddar cheese to pumpkin seed by weight.

Full nutritional profile for pumpkin seeds
USDA Source: Seeds, pumpkin and squash seeds, whole, roasted, without salt

Table of amino acids of 2.9 tbsp cheddar cheese and 0.7 ml pumpkin seeds :
Amino Acid % of RDV [2] Amount [12] Complete /
Adequate
Protein
10.8% 5.4g
Histidine
20.6% 0.13g
Isoleucine
33.3% 0.29g
Leucine
24.3% 0.46g
Lysine
14.3% 0.24g
Methionine
15.1% 0.13g
Phenylalanine
17.1% 0.25g
Threonine
27.5% 0.25g
Tryptophan
49.8% 0.13g
Valine
30.9% 0.33g

Vegan 9. Dijon Mustard and Cheddar Cheese


image of dijon mustard
image of cheddar cheese

A great source of protein, dijon mustard is high in lysine, which is complementary to cheddar cheese.

A ratio of 2.9 tablespoons of cheddar cheese (24g) and 0.1 teaspoon of dijon mustard (0g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.01 to 1:35 for cheddar cheese to dijon mustard by weight.

Full nutritional profile for dijon mustard
USDA Source: Spices, mustard seed, ground

Table of amino acids of 2.9 tbsp cheddar cheese and 0.1 tsp dijon mustard :
Amino Acid % of RDV [2] Amount [13] Complete /
Adequate
Protein
10.9% 5.4g
Histidine
20.7% 0.13g
Isoleucine
33.3% 0.29g
Leucine
24.3% 0.46g
Lysine
14.3% 0.24g
Methionine
15.1% 0.13g
Phenylalanine
17.1% 0.25g
Threonine
27.5% 0.25g
Tryptophan
49.7% 0.13g
Valine
30.8% 0.33g

Vegan 10. Yellow Mustard and Cheddar Cheese


image of yellow mustard
image of cheddar cheese

Yellow mustard is a reasonable source of supplementary protein, and is high in lysine, complementing the profile of cheddar cheese.

For example, 2.9 tablespoons of cheddar cheese (24g) and 0.2 teaspoon of yellow mustard (1g) make a complete amino acids profile. In fact, any ratio of more than 0.04:1 of yellow mustard to cheddar cheese will be complete.

Full nutritional profile for yellow mustard
USDA Source: Mustard, prepared, yellow

Table of amino acids of 2.9 tbsp cheddar cheese and 0.2 tsp yellow mustard :
Amino Acid % of RDV [2] Amount [14] Complete /
Adequate
Protein
10.9% 5.4g
Histidine
20.7% 0.13g
Isoleucine
33.2% 0.29g
Leucine
24.3% 0.46g
Lysine
14.3% 0.24g
Methionine
15.1% 0.13g
Phenylalanine
17.1% 0.25g
Threonine
27.5% 0.25g
Tryptophan
49.6% 0.13g
Valine
30.8% 0.33g

Vegan 11. Black Beans and Cheddar Cheese


image of black beans
image of cheddar cheese

A reasonable source of supplementary protein, black bean is high in lysine, which is complementary to cheddar cheese.

A ratio of 2.9 tablespoons of cheddar cheese (24g) and 0.6 ml of black beans (1g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.03 to 1:0.9 for cheddar cheese to black bean by weight.

Full nutritional profile for black beans
USDA Source: Beans, black turtle, mature seeds, canned

Table of amino acids of 2.9 tbsp cheddar cheese and 0.6 ml black beans :
Amino Acid % of RDV [2] Amount [15] Complete /
Adequate
Protein
10.9% 5.4g
Histidine
20.6% 0.13g
Isoleucine
33.3% 0.29g
Leucine
24.4% 0.46g
Lysine
14.3% 0.24g
Methionine
15.1% 0.13g
Phenylalanine
17.1% 0.26g
Threonine
27.5% 0.25g
Tryptophan
49.8% 0.13g
Valine
30.9% 0.33g

Vegan 12. Kidney Beans and Cheddar Cheese


image of kidney beans
image of cheddar cheese

Kidney bean is a reasonable source of supplementary protein, and is high in lysine, complementing the profile of cheddar cheese.

For example, 2.9 tablespoons of cheddar cheese (24g) and 0.7 ml of kidney beans (0g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.02 to 1:0.7 for cheddar cheese to kidney bean by weight.

Full nutritional profile for kidney beans
USDA Source: Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water

Table of amino acids of 2.9 tbsp cheddar cheese and 0.7 ml kidney beans :
Amino Acid % of RDV [2] Amount [16] Complete /
Adequate
Protein
10.9% 5.4g
Histidine
20.6% 0.13g
Isoleucine
33.3% 0.29g
Leucine
24.4% 0.46g
Lysine
14.3% 0.24g
Methionine
15.1% 0.13g
Phenylalanine
17.1% 0.26g
Threonine
27.5% 0.25g
Tryptophan
49.8% 0.13g
Valine
30.9% 0.33g

Vegetarian 13. Sour Cream and Cheddar Cheese


image of sour cream
image of cheddar cheese

A reasonable source of supplementary protein, sour cream is high in lysine, which is complementary to cheddar cheese.

A ratio of 2.9 tablespoons of cheddar cheese (24g) and 0.7 ml of sour cream (1g) creates a complete protein profile. In fact, any ratio of more than 0.03:1 of sour cream to cheddar cheese will be complete.

Full nutritional profile for sour cream
USDA Source: Cream, sour, cultured

Table of amino acids of 2.9 tbsp cheddar cheese and 0.7 ml sour cream :
Amino Acid % of RDV [2] Amount [17] Complete /
Adequate
Protein
10.8% 5.4g
Histidine
20.6% 0.13g
Isoleucine
33.2% 0.29g
Leucine
24.3% 0.46g
Lysine
14.2% 0.24g
Methionine
15% 0.13g
Phenylalanine
17.1% 0.25g
Threonine
27.4% 0.25g
Tryptophan
49.7% 0.13g
Valine
30.8% 0.33g

Vegetarian 14. Caramel and Cheddar Cheese


image of caramel
image of cheddar cheese

Caramel is low in protein, and is high in lysine, complementing the profile of cheddar cheese.

For example, 2.9 tablespoons of cheddar cheese (24g) and 1.1 mls of caramel (2g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.07 to 1:9 for cheddar cheese to caramel by weight.

Full nutritional profile for caramel
USDA Source: Toppings, butterscotch or caramel

Table of amino acids of 2.9 tbsp cheddar cheese and 1.1 ml caramel :
Amino Acid % of RDV [2] Amount [18] Complete /
Adequate
Protein
10.8% 5.4g
Histidine
20.6% 0.13g
Isoleucine
33.2% 0.29g
Leucine
24.3% 0.46g
Lysine
14.2% 0.24g
Methionine
15.1% 0.13g
Phenylalanine
17.1% 0.25g
Threonine
27.5% 0.25g
Tryptophan
49.6% 0.13g
Valine
30.8% 0.33g

Vegetarian 15. Yogurt and Cheddar Cheese


image of yogurt
image of cheddar cheese

A reasonable source of supplementary protein, yogurt is high in lysine, which is complementary to cheddar cheese.

A ratio of 2.9 tablespoons of cheddar cheese (24g) and 0.6 ml of yogurt (1g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.03 to 1:48 for cheddar cheese to yogurt by weight.

Full nutritional profile for yogurt
USDA Source: Yogurt, plain, whole milk

Table of amino acids of 2.9 tbsp cheddar cheese and 0.6 ml yogurt :
Amino Acid % of RDV [2] Amount [19] Complete /
Adequate
Protein
10.8% 5.4g
Histidine
20.6% 0.13g
Isoleucine
33.2% 0.29g
Leucine
24.3% 0.46g
Lysine
14.2% 0.24g
Methionine
15.1% 0.13g
Phenylalanine
17.1% 0.25g
Threonine
27.4% 0.25g
Tryptophan
49.6% 0.13g
Valine
30.8% 0.33g

Vegetarian 16. Milk and Cheddar Cheese


image of milk
image of cheddar cheese

Milk is a reasonable source of supplementary protein, and is high in lysine, complementing the profile of cheddar cheese.

For example, 2.9 tablespoons of cheddar cheese (24g) and 0.8 ml of milk (1g) make a complete amino acids profile. In fact, any ratio of more than 0.03:1 of milk to cheddar cheese will be complete.

Full nutritional profile for milk
USDA Source: Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D

Table of amino acids of 2.9 tbsp cheddar cheese and 0.8 ml milk :
Amino Acid % of RDV [2] Amount [20] Complete /
Adequate
Protein
10.8% 5.4g
Histidine
20.6% 0.13g
Isoleucine
33.2% 0.29g
Leucine
24.3% 0.46g
Lysine
14.3% 0.24g
Methionine
15.1% 0.13g
Phenylalanine
17.1% 0.25g
Threonine
27.5% 0.25g
Tryptophan
49.7% 0.13g
Valine
30.8% 0.33g


Complete Protein Pairings

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