It depends on the cheese. Protein density rises as moisture drops and aging concentrates solids. Here is a quick guide per 100 g.

High protein cheeses

• Parmesan or Grana Padano: 32 to 36 g
• Romano: 30 to 34 g
• Swiss or Emmental: 26 to 28 g
• Cheddar: 24 to 26 g
• Gouda or Edam: 23 to 25 g
• Manchego: 24 to 26 g

Moderate protein cheeses

• Mozzarella, part skim: 22 to 25 g
• Halloumi: 21 to 24 g
• Blue cheese: 20 to 22 g
• Provolone: 22 to 25 g
• Havarti: 20 to 22 g

Lower protein, higher moisture cheeses

• Feta: 14 to 16 g
• Paneer: 17 to 20 g
• Ricotta, whole milk: 10 to 12 g
• Cottage cheese, 4 percent: 10 to 12 g
• Cream cheese: 6 to 8 g

Why numbers vary

• Moisture content: drier, aged cheeses pack more protein per gram.
• Milk type and fat level: lower fat and cow milk styles often test higher per 100 g than fresh goat or sheep styles with more water.
• Processing and salt: both change water binding and measured protein concentration.

Fast conversions

• 30 g cheese (about 1 ounce) gives roughly:
  • Parmesan: 10 to 11 g protein
  • Cheddar: 7 to 8 g
  • Mozzarella: 6 to 7 g
  • Feta: 4 to 5 g
  • Cottage cheese: 3 to 4 g

Bottom line

If you want the most protein per 100 g, choose hard aged cheeses such as Parmesan, Romano, Swiss, or Cheddar. If you prefer lighter options by calorie or texture, fresh cheeses like cottage cheese and ricotta offer less protein per 100 g but can still fit well into high protein meals by volume.