weight loss
4 minute read
How much protein is in an egg?
The bigger the egg, the more protein it has. Most of that protein sits in the white. The yolk holds the fat, and with it the bulk of the calories.
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weight loss
∙4 minute read
How much protein is in cheese?
Updated
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Most hard cheeses, cheddar included, are about a quarter protein by weight. Parmesan is more than a third. Soft, fresh cheeses such as cottage cheese have much less, because they hold more water.
English cheddar has 25g of protein per 100g. Parmesan has 36g, and cottage cheese has 9g.1 All the figures here are from the UK government's food composition data.
How much protein is in a portion of cheese?
It depends on the cheese. A 30g piece of cheddar has about 8g of protein.1
For your own portion, weigh the cheese, then:
Multiply by 0.25 for cheddar.
Multiply by 0.19 for fresh mozzarella.
Multiply by 0.09 for cottage cheese.
Figures are rounded to the nearest gram.
How much protein is in each type of cheese?
Hard cheeses have the most.1
Why do some cheeses have more protein?
Water and fat make the difference. Parmesan is about 28% water and cottage cheese about 84%.1 Less water leaves more of each 100g for protein.
Cream cheese and mascarpone are mostly fat and water, so there's little room left for protein.
Is reduced-fat cheese higher in protein?
Yes, for cheddar and cottage cheese. Half-fat cheddar has 33g of protein per 100g, compared with 25g in standard English cheddar. It also has 273 calories instead of 416.1
Reduced-fat cottage cheese has 11g, where standard cottage cheese has 9g.1
Is cheese a source of protein?
Most cheeses are. Cream cheese and mascarpone are not, because they get their energy mainly from fat. Every other cheese in the table above is a source of protein.1 Protein contributes to the maintenance of muscle mass.2 Eat cheese as part of a varied, balanced diet and a healthy lifestyle.
Cheese protein FAQs
Which cheese has the most protein?
Parmesan. With 36g per 100g, it has the most of any cheese in the UK data.1
Which has more protein, eggs or cheese?
Most cheeses, weight for weight. Cheddar has 25g of protein per 100g and boiled eggs have 14g. Cottage cheese, ricotta, cream cheese and mascarpone have less.1
Does cottage cheese have more protein than cheddar?
Cheddar does, with 25g per 100g to cottage cheese's 9g. Cottage cheese has far fewer calories: 103 to cheddar's 416.1
How much protein is in feta and halloumi?
Feta has 16g of protein per 100g and halloumi has 24g.1
The numan take
Of the cheeses in the table, half-fat cheddar and cottage cheese give the most protein for their calories. Weigh your usual portion once, so the figures here match what you eat.
Our guide to making your meals healthier has ideas for lighter everyday cooking, such as cottage cheese in dips.
References
1. Public Health England. McCance and Widdowson's The Composition of Foods Integrated Dataset 2021. Public Health England, 19 March 2021. Food codes 12-526, 12-348, 12-493, 12-355, 12-346, 12-496, 12-344, 12-360, 12-525, 12-539, 12-550, 12-176, 12-551, 12-490, and 12-940. Cheese values from UK laboratory analysis in 1999, some updated with industry data in 2013; feta and ricotta from the 1989 supplement, feta updated in 2013; egg values from 2012 analysis. https://www.gov.uk/government/publications/composition-of-foods-integrated-dataset-cofid (opened 9 Nov 2026)
2. Department of Health and Social Care. Great Britain nutrition and health claims (NHC) register, health claims, row "Protein contributes to the maintenance of muscle mass". Spreadsheet of 19 May 2026. https://www.gov.uk/government/publications/great-britain-nutrition-and-health-claims-nhc-register (opened 9 Nov 2026)
