Protein in Cheese: Which Cheese Has the Most Protein?

Cheese is one of the most protein-dense foods in the fridge, but how much protein you actually get depends enormously on which cheese you pick. A 30g piece of Parmesan has more than three times the protein of the same weight of cream cheese, and cottage cheese, which looks unimpressive per 100g, turns out to be one of the best choices of all once you factor in calories.

This guide compares the protein in the most common cheeses, explains why the numbers vary so much, and answers the question a lot of people actually want answered: is cheese really a good source of protein, or mostly fat?

Is Cheese a Good Source of Protein?

Yes. Most hard cheeses contain between 22g and 35g of protein per 100g, which puts them in the same league as meat and fish by weight. UK cheddar contains around 25.4g of protein per 100g, according to UK food composition data published by the Dairy Council.

Under UK and EU nutrition labelling rules, a food can only be described as ‘high protein’ if at least 20% of its energy comes from protein. Cheddar clears that bar comfortably, with around a quarter of its calories coming from protein. The protein in cheese is also high quality: like all dairy protein, it’s a complete protein containing all nine essential amino acids, and it’s easily digested.

The catch is that cheese also brings a lot of fat, saturated fat and salt with it, which is why portion size matters. We’ll come back to that.

How Much Protein Is in Cheese? Comparison Table

Figures below are typical values. Exact amounts vary by producer, age and fat content, so check the label on the specific cheese if precision matters.

Sources: UK figures for cheddar, reduced-fat cheddar and Emmental from McCance and Widdowson’s composition data via the Dairy Council; other values are typical figures consistent with USDA FoodData Central.

Which Cheese Has the Most Protein?

Per 100g, Parmesan wins, at around 35g. Long-aged Alpine cheeses like Gruyère and Emmental follow close behind at around 28 to 30g, then the big group of firm cheeses (cheddar, Gouda, Red Leicester, mozzarella) at around 22 to 25g.

But per 100g isn’t the whole story, because nobody eats 100g of Parmesan in one go. In practice, the cheeses that add the most protein to your day are the ones you’ll eat in a reasonable portion: a 30g piece of cheddar on a cracker, a 100g scoop of cottage cheese, a few slices of mozzarella on a salad.

Protein per Calorie: The Number That Matters Most

If you’re eating cheese specifically for protein, the most useful measure is how much protein you get for the calories. This is where the rankings change completely.

Cottage cheese comes out on top, because it’s low in fat and calories even though its protein per 100g looks modest. Reduced-fat cheddar and Parmesan also perform well. Regular cheddar is a perfectly good protein source, but you’re getting a lot of energy from fat alongside it.

Why Do Some Cheeses Have More Protein?

It mostly comes down to water. Cheese is made by removing water (whey) from milk and concentrating what’s left, mainly protein and fat. The more moisture a cheese loses during making and ageing, the more concentrated its protein becomes.

That’s why fresh, moist cheeses like cottage cheese, ricotta and cream cheese sit at the bottom of the per-100g table, and long-aged, hard, dry cheeses like Parmesan sit at the top. It also explains why an older cheddar tends to have slightly more protein per gram than a young, mild one. If you’re curious about how ageing changes cheese, our guide to mild vs mature vs extra mature cheddar explains it, and how cheese is made covers the process from milk to finished wheel.

How Much Protein Is in Cheddar Cheese?

UK cheddar contains around 25.4g of protein per 100g, which works out at roughly 7.6g in a standard 30g portion, about the size of a small matchbox. A 100g wedge contains around 25g, roughly half the 50g daily reference intake used on UK food labels.

Flavoured cheddars, like those in our cheese wedge range, have broadly similar protein to plain cheddar, sometimes slightly less, because added ingredients take up a little of the weight. The label on each product gives the exact figure.

Is Cheese Protein or Fat?

Both, but by energy it’s mostly fat. Take cheddar: 100g contains around 25g of protein and 34g of fat. Because fat has more than twice the calories of protein gram for gram, roughly three-quarters of cheddar’s calories come from fat and about a quarter from protein.

So cheese is best thought of as a food that’s high in protein and high in fat, rather than a lean protein like chicken breast or fish. That doesn’t make it a poor choice; it just means portion size and cheese choice matter if protein is your main goal.

The Best High-Protein, Lower-Fat Cheeses

If you want the protein without as much fat, these are the best options:

Cottage cheese. The standout for protein per calorie. Use it as a dip, on crackers, or stirred into savoury dishes.

Reduced-fat cheddar. Around 28g of protein per 100g with about 30% less fat than standard cheddar. The trade-off is a slightly firmer texture and milder flavour.

Parmesan. High in fat per 100g, but its intense flavour means a small amount goes a long way, so a few grams grated over a dish adds protein and flavour without many calories.

Mozzarella. A good middle ground, particularly lighter or reduced-fat versions.

Emmental. High in protein and naturally lower in salt than many hard cheeses.

Choose bold flavours, use less: Strong, characterful cheeses deliver more flavour per gram, so a smaller portion feels just as satisfying. A 30g piece of a vintage cheddar or a punchy flavoured wedge from our cheese wedge range goes further than a bland cheese you’re tempted to keep eating.

Easy Ways to Add Protein With Cheese

A few practical ideas: a 30g portion of cheddar with an apple and a few crackers is a balanced snack with around 8g of protein. Cottage cheese on crackers or rye bread makes a high-protein lunch. Grated Parmesan over eggs, soups or vegetables adds protein and flavour in small amounts. And a cheese and charcuterie plate gives you protein from two sources at once; our guide to what to have with cheese and crackers has more pairing ideas.

How Much Cheese Should You Eat?

Health guidance in the UK suggests a portion of hard cheese is around 30g. The British Heart Foundation points out that while cheese is a useful source of protein and calcium, it’s also high in saturated fat and salt, so it’s best enjoyed in sensible amounts as part of a balanced diet.

For the bigger picture on cheese and health, including calcium, gut health and the debate around saturated fat, see our guide to whether cheese is good for you. If you have a specific medical condition or dietary requirement, a GP or registered dietitian can advise on how much protein and cheese is right for you.

Frequently Asked Questions

Which cheese has the most protein?

Parmesan has the most protein per 100g, at around 35g, followed by Gruyère and Emmental at around 28 to 30g. For protein per calorie, cottage cheese is the best choice, with around 11g of protein per 100 calories.

Is cheese a good source of protein?

Yes. Most hard cheeses contain 22 to 35g of protein per 100g, and dairy protein is a complete protein containing all essential amino acids. However, cheese is also high in fat and salt, so it’s best eaten in sensible portions of around 30g.

How much protein is in 100g of cheddar?

UK cheddar contains around 25.4g of protein per 100g, or roughly 7.6g in a 30g portion.

Is cheese protein or fat?

Cheese contains plenty of both, but most of its calories come from fat. In cheddar, roughly three-quarters of the energy comes from fat and about a quarter from protein.

What is the best low-fat, high-protein cheese?

Cottage cheese is the best low-fat, high-protein option. Reduced-fat cheddar, lighter mozzarella and small amounts of Parmesan are also good choices.

Does mature cheddar have more protein than mild?

Slightly, in most cases. Mature cheddar loses more moisture as it ages, so its protein (and fat) becomes a little more concentrated per gram. The difference is small.

Is cheese good for building muscle?

Cheese provides high-quality, complete protein, including casein, a slower-digesting milk protein. It can contribute to muscle maintenance as part of a balanced diet, but because of its fat content, lower-fat options like cottage cheese give more protein per calorie.