~20 g protein
70 g firm cheese20.1 g protein
Does Cheese Have Protein?
Yes. Firm cheese can provide a substantial amount of protein.
A representative firm cheese contains approximately 28.7 g of protein per 100 g.
PROTEIN BY SERVING
Protein in cheese by weight
Cheese varies substantially by type. These values use Frida’s representative record for firm cheese with 30% fat in dry matter, so softer and fresher cheeses can contain much less protein.
| Serving | Protein | Calories |
|---|---|---|
| 30 g firm cheese | 8.6 g | 79 kcal |
| 50 g firm cheese | 14.4 g | 132 kcal |
| 70 g firm cheese | 20.1 g | 184 kcal |
| 100 g | 28.7 g | 263 kcal |
PROTEIN QUALITY
Is cheese a high-protein food?
Firm cheese can be a genuinely protein-dense food, although the amount varies considerably between cheese types.
This representative firm cheese provides about 28.7 g of protein per 100 g.
Around 44% of its calories come from protein, which is above the EU threshold for a “high protein” claim.
PUT IT IN CONTEXT
How much firm cheese provides 20–30 g of protein?
~25 g protein
87 g firm cheese25.0 g protein
~30 g protein
105 g firm cheese30.1 g protein
These estimates use a representative firm cheese. Protein can differ substantially in soft, fresh, processed, and reduced-fat cheeses.
One cheese serving is easy. The whole day gets harder.
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Nutrition data and methodology
Nutrition values use Frida’s European food-composition record for firm cheese, 30% fat in dry matter, all varieties. It reports 28.7 g of protein and 263 kcal per 100 g.
Cheese is a broad category, so this page uses firm cheese as a practical reference rather than implying that every cheese has the same protein content.
Under EU nutrition-claim rules, a food may be described as high in protein when at least 20% of its energy comes from protein.
Compare protein in similar foods
Common questions about protein in cheese
Does cheese have protein?
Yes. Many cheeses contain meaningful amounts of protein. This representative firm cheese provides about 28.7 g per 100 g.
How much protein is in 30 g of cheese?
A 30 g serving of the representative firm cheese used on this page contains approximately 8.6 g of protein.
Is cheese high in protein?
Firm cheese can be. The reference cheese on this page gets about 44% of its calories from protein, above the EU threshold for a high-protein claim.
Which cheese has the most protein?
Protein varies by cheese type, moisture and fat content. Hard and firm cheeses are often more protein-dense by weight than fresh or very soft cheeses, so compare the label or a type-specific food record.
Does low-fat cheese have more protein?
It can have a higher protein share of calories, but the grams of protein per 100 g depend on the specific cheese. Reduced fat alone does not guarantee a specific protein amount.
MACRO CALCULATOR
How much protein should you eat per day?
Knowing that firm cheese can provide about 28.7 g of protein per 100 g is useful. Knowing how that fits into your own daily protein and macro targets is more useful.