Cheese ranked by protein density
| Product | kcal/100g | Protein/100kcal | Carbs/100kcal | Fat/100kcal |
|---|---|---|---|---|
| Glenisk Fat Free Natural Cottage Cheese 320g | 82 | 18.9g | 5.2g | 0.4g |
| Glenisk Performance Fat Free Cottage Cheese 320g | 82 | 18.9g | 5.2g | 0.4g |
| Aldi Emporium Fat Free Natural Cottage Cheese 300g | 62 | 18.2g | 5.5g | 0.6g |
| Lidl Milbona High Protein Cottage Cheese 450g | 70 | 17.9g | 4.4g | 1.1g |
| Tesco Fat Free Cottage Cheese 300g | 58 | 17.6g | 6.4g | 0.3g |
| Avonmore Low Fat Cottage Cheese 225g | 76 | 15.5g | 4.3g | 2.2g |
| Aldi Everyday Essentials Low Fat Cottage Cheese 300g | 82 | 15g | 5g | 2.2g |
| Dunnes Stores Reduced Fat High Protein Cheese 200g | 227 | 15g | 0.2g | 4.4g |
| Lidl Milbona High Protein Mozzarella Cheese | 151 | 14.6g | 0.7g | 4.3g |
| Tesco Creamfields Low Fat Cottage Cheese 300g | 63 | 14.6g | 8.1g | 1g |
| Lidl Milbona High Protein Cheese Slices 100g | 214 | 14.5g | 0g | 4.7g |
| Lidl Valley Spire High Protein Mature Cheese Slices 160g | 235 | 14.5g | 1.1g | 4.3g |
| Lidl Milbona High Protein Cottage Cheese 250g | 90 | 13.9g | 4.2g | 3.1g |
| Avonmore Cottage Cheese 225g | 82 | 13.7g | 4.6g | 2.9g |
| Aldi Brooklea Protein Lemon Cheesecake Flavour Soft Cheese 200g | 83 | 13.6g | 9.9g | 0.6g |
| Aldi Brooklea Protein Vanilla Flavour Soft Cheese 200g | 81 | 13.6g | 10.1g | 0.6g |
| Lidl Simply Low Fat Cottage Cheese 300g | 81 | 13.6g | 5.8g | 2.3g |
| Aldi Brooklea Protein Salted Caramel Flavour Soft Cheese 200g | 82 | 13.5g | 10.2g | 0.6g |
| Aldi Emporium Natural Cottage Cheese 300g | 103 | 12.9g | 3.2g | 3.9g |
| Lidl Valley Spire High Protein Grated Mature Cheese 180g | 270 | 12.6g | 3.9g | 3.7g |
| Lidl Milbona Bio Organic Cottage Cheese 200g | 100 | 12.5g | 3.5g | 4g |
| SuperValu Protein Cheese Slices 180g | 255 | 12.5g | 0.2g | 5.5g |
| Yoplait Light Cottage Cheese 225g | 88 | 12.5g | 7.8g | 1g |
| Aldi Everyday Essentials Lighter Greek Style Salad Cheese 200g | 180 | 12.2g | 0.4g | 5.4g |
| Avonmore Freshly Grated Light Cheese 200g | 246 | 12.2g | 0.1g | 5.7g |
| Lidl Milbona High Protein Soft Cheese 150g | 204 | 11.8g | 0g | 5.9g |
| Lidl Birchwood Cheese & Leek Chicken Gratin 340g | 175 | 11.7g | 2.2g | 4.8g |
| Lidl Milbona Cottage Cheese 200g | 98 | 11.7g | 2.9g | 4.6g |
| Lidl Milbona Natural Cottage Cheese 300g | 99 | 11.6g | 2.8g | 4.5g |
| Cathedral City Half Fat Mature Cheddar Cheese | 272 | 11.3g | 0g | 6.1g |
| Lidl Milbona Light Havarti Cheese Slices 300g | 279 | 11.1g | 0.2g | 6.1g |
| Yoplait Natural Cottage Cheese 225g | 99 | 11.1g | 3g | 4.8g |
| Lidl Milbona Grated Mozzarella Cheese 250g | 274 | 10.6g | 1.1g | 5.8g |
| Lidl Valley Spire Low Fat Pineapple Cottage Cheese 300g | 83 | 10.6g | 9.2g | 2.3g |
| Aldi Emporium 8 Light Cheese Slices 200g | 169 | 10.5g | 4.2g | 4.5g |
| Tesco Reduced Fat Salad Cheese 200g | 163 | 10.2g | 2g | 5.7g |
| Aldi Ardagh Lighter Grated Mild Red & Mozzarella Cheese 200g | 276 | 10.1g | 1.3g | 5.8g |
| Glenisk Natural Whole Milk Cottage Cheese 320g | 125 | 10.1g | 2.3g | 5.6g |
| Lidl Milbona Grated Light Gratin Cheese Mix 200g | 258 | 10.1g | 0.8g | 6.2g |
| glenisk Cottage Cheese | 125 | 10.1g | 2.3g | 5.6g |
| Tesco 10 Reduced Fat Mild Cheese Slices 200g | 170 | 10g | 5.6g | 4.1g |
| Aldi Ardagh Lighter Irish Mild Red Cheese 10 Slices 200g | 305 | 9.5g | 0.8g | 6.9g |
| Aldi Ardagh Lighter Mature White Cheese 10 Slices 200g | 305 | 9.5g | 0.8g | 6.9g |
| Cathedral City 8 Slices Lighter Cheese | 310 | 9.4g | 0g | 6.9g |
| Roma Dried Cheese Powder 80g | 436 | 9.4g | 0g | 6.9g |
| Cathedral City Grated Reduced Fat Cheddar Cheese | 310 | 9.3g | 0.5g | 6.8g |
| Charleville High Protein Medium White Cheese | 302 | 9.3g | 0g | 7.3g |
| Charleville Sliced Reduced Fat Red Cheese | 302 | 9.3g | 0.2g | 7.3g |
| Dunnes Stores 10 Irish Reduced Fat Mild Red Cheese Slices 200g | 302 | 9.3g | 0.1g | 7.3g |
| Dunnes Stores Irish Grated Reduced Fat Medium White Cheese 250g | 302 | 9.3g | 0.3g | 7.3g |
Showing the top 50 of the 698 cheese products that carry a comparable calorie figure, ranked by protein per 100 calories. Figures per label, sourced from Open Food Facts and tracker user logs.
What the cheese numbers show
Median across all 698 of them is 4.5g of protein per 100 calories. 41 clear 10g of protein per 100 calories — about one in 17, and 10g is the line Keith uses for a food that pays for its calories.
Calories run from 38 to 566 per 100g inside this one group, a 15-fold spread, so “cheese” on its own tells you almost nothing about what a portion costs you.
Own-brand is not the compromise here. The supermarket own-label median is 6.1g of protein per 100 calories across 315 products, against 3.9g for the 383 name-brand ones.
The chains are not equal on this: SuperValu runs a median of 6.7g of protein per 100 calories across its 38 own-label cheese products, Lidl 5.7g across 150.
What to actually pick
Most of what is sold as cheese is not a protein food. The 41 that clear 10g per 100 calories sit at the top of the table and are the exceptions, not the rule.
210 of the 698 carry 400 calories or more per 100g — the ones worth weighing rather than eyeballing.
Where this fits
That chain-by-chain gap is why the biggest ranges get their own page: SuperValu Cheese covers 38 products, and everything else SuperValu sells sits alongside it.
A protein-per-calorie number is only useful once you know the target, and that is how much protein a day actually works out to.
For one specific product rather than the whole group, the 20,000-product database is searchable on Calories in Ireland, and the same figures are built into the free calorie tracker.
Real cheese products with a photo
Real barcode-matched products with a confirmed photo — the same rule as Calories in Ireland: a photo only shows where we have a confirmed Open Food Facts match, never a guessed stock image.
Cheese by store
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FAQ
How many cheese products are in this database?
We track 698 cheese products across Irish supermarkets and brands. 698 of them carry 20 calories or more per 100g, which is the point below which protein per 100 calories stops being a real number, so those are the ones ranked and averaged here.
What's the most protein-dense cheese product?
The table is sorted highest protein per 100 calories first, so the answer is the top row. The more useful number is that the median for the whole group is 4.5g per 100 calories and 41 products clear 10g — that tells you whether cheese is worth buying for protein at all, which protein per 100g does not.