Kamil Perry
Edam cheese, a popular semi-hard cheese originating from the Netherlands, is not only known for its mild, nutty flavor and distinctive red wax coating but also for its nutritional content. When considering its protein content, a single slice of Edam cheese typically contains around 6-8 grams of protein, depending on the thickness of the slice and the specific brand. This makes it a convenient and tasty way to incorporate protein into your diet, whether as a snack, in sandwiches, or as part of a cheese board. Understanding the protein content in Edam cheese can be particularly useful for those monitoring their macronutrient intake, such as athletes, fitness enthusiasts, or individuals following specific dietary plans.
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What You'll Learn
Edam cheese protein content per slice
A single slice of Edam cheese, typically weighing around 28 grams, contains approximately 7 grams of protein. This makes it a convenient and efficient way to boost your protein intake, especially for those following a high-protein diet or looking to meet specific nutritional goals. For context, this amount of protein is roughly equivalent to what you’d find in one large egg, making Edam a versatile option for snacks or meal additions.
When considering protein content, it’s important to note that Edam cheese is a complete protein source, meaning it provides all nine essential amino acids that the body cannot produce on its own. This is particularly beneficial for vegetarians or individuals who rely on dairy as a primary protein source. Pairing a slice of Edam with a carbohydrate-rich food, like whole-grain crackers or an apple, can create a balanced snack that sustains energy and supports muscle repair.
For those tracking macronutrients, understanding portion sizes is key. A standard slice of Edam is about 1/8 inch thick, but thickness can vary depending on how it’s cut. If you’re measuring by weight, aim for 28 grams per slice to ensure accurate protein tracking. For individuals with higher protein needs, such as athletes or older adults, incorporating 2–3 slices of Edam into daily meals can contribute significantly to meeting daily requirements without excessive calorie intake.
While Edam cheese is protein-rich, it’s also relatively high in fat and sodium, so moderation is essential. A single slice contains around 6 grams of fat and 170 milligrams of sodium, which fits into a balanced diet but may require adjustments for those with dietary restrictions. For a lower-fat alternative, consider part-skim Edam, though it may contain slightly less protein per gram. Always check nutrition labels for specific values, as brands can vary.
Incorporating Edam cheese into your diet is simple and versatile. Add a slice to sandwiches, salads, or charcuterie boards, or enjoy it on its own as a quick snack. For a protein-packed breakfast, pair Edam with scrambled eggs or a slice of whole-grain toast. Its mild, nutty flavor complements both sweet and savory dishes, making it an easy addition to any meal plan. By understanding its protein content and nutritional profile, you can make informed choices to meet your dietary needs effectively.
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Nutritional value of a slice of Edam
A single slice of Edam cheese, weighing approximately 21 grams, packs a surprising nutritional punch. It contains around 7 grams of protein, making it a convenient and tasty way to contribute to your daily protein intake. This amount represents roughly 14% of the recommended daily value for an average adult, based on a 2,000-calorie diet.
Beyond protein, Edam offers a balanced profile. A slice provides about 90 calories, primarily from fat (7 grams, mostly saturated). While saturated fat should be consumed in moderation, Edam’s fat content also contributes to its creamy texture and rich flavor. Additionally, a slice delivers 180 milligrams of calcium, supporting bone health, and trace amounts of vitamins A and B12.
For those monitoring sodium intake, a slice of Edam contains approximately 170 milligrams of sodium, or about 7% of the daily recommended limit. This makes it a moderate choice for sodium-conscious diets. Its low carbohydrate content (less than 1 gram per slice) also aligns with low-carb or ketogenic eating plans.
Incorporating Edam into your diet is simple. Pair a slice with whole-grain crackers or fresh fruit for a balanced snack, or use it to elevate sandwiches, salads, or charcuterie boards. Its mild, nutty flavor complements both sweet and savory dishes, making it a versatile addition to meals.
While Edam is nutrient-dense, portion control is key. A single slice provides ample protein and fat without excessive calories. For children or those with smaller appetites, half a slice can still offer nutritional benefits without overwhelming their dietary needs. Always consider individual health goals and dietary restrictions when incorporating cheese into your routine.
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Comparing Edam to other cheese proteins
A single slice of Edam cheese (about 28 grams) contains roughly 7 grams of protein, making it a solid choice for boosting your protein intake. But how does it stack up against other cheeses? Let's break it down.
Analytical Comparison:
When compared gram-for-gram, Edam’s protein content is slightly lower than that of harder, denser cheeses like Parmesan (10g per 28g) or Gruyère (8g per 28g). However, it outpaces softer cheeses such as mozzarella (6g per 28g) and cream cheese (1g per 28g). Edam strikes a balance, offering more protein than lighter options without the higher calorie density of aged cheeses.
Practical Tips for Protein Goals:
If you’re aiming for a protein-rich snack, pairing Edam with nuts or whole-grain crackers can add 3–5g of protein per serving. For athletes or those tracking macros, two slices of Edam (14g protein) plus a hard-boiled egg (6g protein) provide a quick 20g protein snack—ideal for post-workout recovery.
Persuasive Angle:
While Edam may not be the protein heavyweight of the cheese world, its mild flavor and meltability make it versatile for cooking. Unlike high-protein cheeses like Parmesan, which can overpower dishes, Edam blends seamlessly into sandwiches, omelets, or salads without sacrificing protein contribution.
Descriptive Takeaway:
Edam’s protein content is modest yet reliable, making it a middle-ground option for those who want a cheese that’s both functional and adaptable. For comparison, a slice of cheddar (7g protein) matches Edam’s protein but tends to be higher in fat, while feta (4g protein) falls short in protein density. Choose Edam when you need a protein boost without the intensity of aged cheeses or the lightness of fresh varieties.
Cautionary Note:
While Edam is protein-rich, it’s also higher in sodium (170mg per slice) compared to cheeses like Swiss (50mg per slice). If you’re monitoring sodium intake, balance Edam with low-sodium foods like fresh vegetables or unsalted nuts. Always check portion sizes, as protein content scales with serving size—a 1-ounce cube of Edam provides 8g protein, while a thicker slice can reach 10g.
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Serving size and protein calculation for Edam
A single slice of Edam cheese, typically weighing around 21 grams, contains approximately 6 grams of protein. This makes it a convenient snack or addition to meals for those tracking their protein intake. However, serving sizes can vary widely depending on how the cheese is consumed—whether as part of a sandwich, a cheese board, or melted on a dish. Understanding the protein content per gram allows for precise calculations tailored to individual dietary needs.
To calculate the protein content in your serving of Edam, start by determining the weight of the portion. For instance, if you have a 30-gram slice, multiply the weight by the protein density of Edam, which averages 28.57 grams of protein per 100 grams. The formula is: (Weight of cheese in grams × 28.57) / 100. Applying this to a 30-gram slice yields approximately 8.57 grams of protein. This method ensures accuracy, especially when pre-sliced portions aren’t available.
For those aiming to meet specific protein goals, consider pairing Edam with complementary protein sources. A 21-gram slice provides about 28% of the protein in a 3-ounce chicken breast, making it a moderate contributor to daily intake. Athletes or individuals with higher protein requirements may need to consume multiple slices or combine Edam with other high-protein foods like nuts, eggs, or legumes to meet their targets.
Practical tips for incorporating Edam into your diet include using a kitchen scale to measure portions and tracking intake with a food diary or app. For example, a 50-gram serving of Edam provides roughly 14 grams of protein, which can be a substantial addition to a post-workout meal. Be mindful of portion sizes, as cheese is calorie-dense, and overconsumption can offset protein benefits. Pairing Edam with fiber-rich foods like whole-grain crackers or vegetables can enhance satiety and balance macronutrient intake.
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Protein benefits in Edam cheese slices
A single slice of Edam cheese (approximately 21 grams) contains around 6 grams of protein, making it a surprisingly dense source of this essential macronutrient. This concentration is particularly notable when compared to other cheeses, where protein content often hovers around 4-5 grams per slice. For those tracking their protein intake, Edam offers a convenient and flavorful way to meet daily requirements.
From a nutritional standpoint, the protein in Edam cheese is complete, meaning it contains all nine essential amino acids that the body cannot produce on its own. This makes it an excellent choice for vegetarians or individuals looking to diversify their protein sources beyond meat. Incorporating Edam into meals or snacks can help support muscle repair, immune function, and overall tissue health, especially when paired with other protein-rich foods.
For practical application, consider adding a slice of Edam to your morning toast, pairing it with an apple for a mid-afternoon snack, or melting it onto a salad for a protein boost. Athletes or active individuals might benefit from consuming 1-2 slices post-workout to aid in muscle recovery. However, it’s important to balance intake with other dietary needs, as Edam also contains saturated fat and sodium, which should be monitored for heart health.
When comparing Edam to other cheeses, its protein-to-calorie ratio stands out. For instance, while a slice of mozzarella provides similar protein, Edam’s firmer texture and milder flavor make it more versatile in cooking and snacking. Additionally, its lower lactose content compared to softer cheeses like Brie can be a better option for those with mild lactose intolerance, ensuring they still reap the protein benefits without discomfort.
Incorporating Edam cheese slices into a balanced diet can be particularly beneficial for older adults, who often require higher protein intake to combat age-related muscle loss. A daily serving of 1-2 slices, combined with other protein sources like eggs, legumes, or lean meats, can help meet the recommended 1.0-1.2 grams of protein per kilogram of body weight. For example, a 70 kg individual could aim for 70-84 grams of protein daily, with Edam contributing 6-12 grams of that total. Always consult a healthcare provider to tailor intake to specific health needs.
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Frequently asked questions
A typical 1-ounce (28-gram) slice of Edam cheese contains approximately 7 grams of protein.
Yes, the protein content increases with slice thickness. A thicker slice will contain more protein than a thinner one.
Edam cheese is a moderate source of protein, similar to other semi-hard cheeses like Cheddar or Gouda, but it contains slightly less protein than high-protein cheeses like Parmesan.
A slice of Edam cheese provides about 14% of the daily protein requirement for an average adult, based on a 2,000-calorie diet.
Yes, factors like fat content, aging process, and brand variations can slightly affect the protein content in Edam cheese. Always check the nutrition label for precise information.
