How much protein is in cheese: Gouda, Cheddar, Mozzarella, Sulguni, Parmesan — a table

Short answer: hard cheeses contain 22–35 g of protein per 100 g: the most in Parmesan (≈35 g), followed by Cheddar and Gouda (≈25 g), Sulguni and Mozzarella (≈20–22 g). Soft and fresh cheeses have less: Brie ≈21 g, Feta ≈14 g, cottage cheese (homemade) ≈16–18 g. Dried cheese beats them all — 31–60 g per 100 g, because it contains no water.

Table: protein in cheeses per 100 g

Approximate average values for typical products; figures from a specific producer may differ by a few grams — check the label.

Why dried cheese has twice as much protein

Not because it was added. Hard cheese is 35–45% water; remove the water and the same 100 g contains twice as much dry matter, including protein and fat. Gouda with 25 g of protein per 100 g gives 48 g after drying. That’s why a 28 g pack of dried cheese equals 70 g of fresh cheese in protein — as much as two eggs.

What kind of protein is in cheese and is it “complete”

Milk protein is casein (about 80%) and whey proteins (about 20%). Both contain all the essential amino acids, meaning it is a complete protein, as in meat and eggs. Casein is digested slowly, over several hours, so cheese keeps you full for a long time — which is why a piece of cheese “holds” you better than a bun with the same calories. In dried cheese the protein is the same: VacWave technology works at 36–38 °C, so the protein isn’t denatured by high temperatures as it is in frying.

How much cheese it takes to cover your daily protein needs

The approximate requirement for an adult is 0.8–1 g of protein per kilogram of body weight; for those who train, 1.4–2 g. For a person weighing 70 kg, that’s 56–140 g of protein a day. Two packs of dried cheese (≈27 g of protein) cover a quarter to a half of that with no cooking — more details in the article Protein snack. But cheese also means fat and salt, so it makes sense for it to be one of your protein sources, not the only one.

What to choose if your goal is protein

• Maximum protein, minimum fat: SUPERFOOD — 60 g of protein with 24 g of fat.
• Most protein among regular cheeses: Primaggio (53 g) and smoked Sulguni (52 g).
• Least salt: mozzarella — 1.9 g per 100 g with 49 g of protein.
• For kids: mozzarella, Gouda, “Cosmic” — 13–14 g of protein per pack, mild flavour.

Questions and answers

Which cheese has the most protein?

Among regular cheeses, Parmesan (≈35 g per 100 g). Among dried ones, snEco SUPERFOOD (60 g) and Primaggio (53 g).

How much protein is in 100 g of Gouda?

≈25 g in fresh, 48.3 g in snEco dried.

Is cheese protein complete?

Yes: casein and whey proteins contain all the essential amino acids.

What to try

Dried snEco Cheese “Superfood”, 28 g €3.30 Dried snEco Cheese “Primaggio”, 28 g €3.30 Dried snEco Cheese “Sulguni”, 28 g €3.13

Author: Pylyp Gryshyn, co-founder of snEco, head of production