How much protein is in cheese

The best protein options

Several cheeses pack high protein content per gram. These are the ones to know if protein is your priority.

Cottage cheese

11 g protein per 100 g for full fat versions, slightly higher for low fat (12 to 13 g). Around 100 calories per 100 g. Excellent protein to calorie ratio. The slow digesting casein produces sustained satiety. Works in sweet or savoury preparations. One of the best protein per calorie cheese options.

Quark

12 to 14 g protein per 100 g. Around 70 to 90 calories per 100 g. Even better protein to calorie ratio than cottage cheese. Slightly tangy taste. Versatile across breakfast, snacks and savoury preparations. Common in German and Eastern European cuisine. Underused in UK diets despite excellent protein content.

Parmesan

36 g protein per 100 g. Very high protein density due to the aging process. However also very calorie dense (400+ calories per 100 g) due to fat content. A small grated portion adds significant protein to other foods. Best used as a flavour booster rather than primary protein source.

Mozzarella

22 g protein per 100 g for regular mozzarella. Lower fat versions exist with similar protein and lower calories. Around 280 calories per 100 g for regular. Decent protein content with reasonable calorie cost. Works in many preparations from salads to cooked dishes.

Common everyday options

Many common cheeses provide moderate protein alongside more fat. Knowing the numbers helps you account for them properly.

Cheddar

25 g protein per 100 g. Calorie dense at around 400 calories per 100 g due to fat content. Common everyday cheese with significant protein but watch portions. A 30 g portion provides 7.5 g protein for 120 calories. Useful protein addition but not protein dominant.

Feta

14 g protein per 100 g. Around 260 calories per 100 g. Salty flavour suits salads and Mediterranean dishes. Lower calories than cheddar with reasonable protein. Adds flavour and protein to mixed dishes. Useful component of high protein eating.

Halloumi

21 g protein per 100 g. Around 320 calories per 100 g due to fat content. The grilling texture makes it satisfying. Decent protein content with the trade off of significant calories. Popular in modern eating but watch portion sizes for calorie tracking.

Goats cheese

Varies significantly by type. Hard goats cheese provides around 21 to 23 g protein per 100 g. Soft goats cheese around 18 g. Calorie content ranges from 260 to 380 per 100 g depending on water and fat content. Reasonable protein option with distinctive flavour.

When cheese is mostly fat

Some cheeses provide modest protein with significant fat and calories. They are not ideal protein sources.

Cream cheese

7 g protein per 100 g. Around 340 calories per 100 g, mostly fat. Poor protein to calorie ratio. Useful for flavour and texture in cooking but not a protein source. A small portion on toast provides minimal protein for significant calories.

Brie and camembert

20 g protein per 100 g but very calorie dense (around 330 to 360 calories per 100 g). High fat content limits how much you can eat. Reasonable protein per gram but the calorie cost makes them less practical as protein sources than higher protein lower fat options.

Mascarpone

4 to 5 g protein per 100 g. Around 430 calories per 100 g. Very high fat, very low protein. Useful for desserts and rich sauces but not relevant to protein intake. Should not be counted as a meaningful protein source.

Ricotta

11 g protein per 100 g. Around 170 calories per 100 g. Better than mascarpone but lower protein density than cottage cheese or quark. Useful in cooking and as a sweet addition with fruit. Reasonable but not exceptional protein option.

Practical applications

Several practical approaches help cheese contribute to high protein eating without adding excess calories.

Cottage cheese and quark as staples

Both should feature in high protein diets. Cottage cheese with berries for breakfast. Quark as a yoghurt alternative. Both work as snacks providing 20 g plus protein for modest calories. The protein per calorie advantage matters. Underused options that deserve more attention.

Parmesan as a flavour booster

A small amount of parmesan adds protein and umami flavour to other foods. A tablespoon on pasta or vegetables adds 4 g protein and 40 calories. Not a primary protein source but useful for boosting protein in other dishes without significant calorie cost.

Light cheese on protein meals

Adding 20 to 30 g of cheese to a protein focused meal adds modest protein without making cheese the main source. The cheese provides flavour and adds a small protein boost. Total daily protein adds up across these small contributions. Useful for variety without relying on cheese alone.

Watching calorie costs

Cheese is calorie dense. Even high protein cheeses come with significant calories. Track cheese portions accurately if you are managing calorie intake. A small portion mistakenly eyeballed as larger can produce 200 to 300 unrecorded calories. Use kitchen scales for cheese until your eyeballing becomes accurate.

More protein reading

For more sources, our Best Protein Sources for Fat Loss covers fat loss options. How to Get More Protein Without Eating More Meat covers non meat options. And How to Hit Your Protein Goals on a Budget covers budget eating.