How Much Protein Is in Cheese, Greek Yogurt, and Cottage Cheese?
Protein in cheddar, mozzarella, parmesan, Greek yogurt, and cottage cheese - a complete dairy protein guide with USDA data.
Dairy products are some of the most convenient high-protein foods available. From a slice of cheese to a bowl of Greek yogurt, they can add meaningful protein to any meal. Here is a complete breakdown.
All data is from the USDA FoodData Central database.
Protein in Cheese
| Cheese | Protein per 100g | Protein per 1oz (28g) |
|---|---|---|
| Parmesan | 36g | 10g |
| Swiss | 27g | 7.6g |
| Cheddar | 25g | 7g |
| Mozzarella (part-skim) | 25g | 7g |
| Provolone | 25g | 7g |
| Gouda | 25g | 7g |
| Feta | 14g | 4g |
| Cream cheese | 6g | 1.7g |
Parmesan is the protein champion of the cheese world at 36g per 100g. Hard and aged cheeses generally have more protein than soft cheeses because they contain less water.
Protein in Greek Yogurt
Greek yogurt is a standout dairy protein source because the straining process removes whey liquid, concentrating the protein:
| Type | Protein per 100g | Protein per cup (245g) |
|---|---|---|
| Plain, nonfat | 10g | 24g |
| Plain, low-fat | 9g | 22g |
| Plain, whole milk | 9g | 22g |
| Flavoured (average) | 7–8g | 17–20g |
A cup of plain nonfat Greek yogurt delivers roughly 24g of protein - more than three eggs. Watch out for flavoured varieties, which often have added sugar and slightly less protein.
Protein in Cottage Cheese
Cottage cheese has made a comeback as a high-protein snack and recipe ingredient:
| Type | Protein per 100g | Protein per cup (226g) |
|---|---|---|
| Low-fat (1%) | 12g | 28g |
| Regular (4%) | 11g | 25g |
| Nonfat | 10g | 23g |
A cup of low-fat cottage cheese provides 28g of protein with only about 160 calories. It is also rich in casein protein, which digests slowly - making it a popular choice before bed for sustained amino acid delivery.
How Does Dairy Compare to Other Protein Sources?
| Food | Protein per 100g |
|---|---|
| Parmesan cheese | 36g |
| Chicken breast | 31g |
| Cheddar cheese | 25g |
| Cottage cheese (low-fat) | 12g |
| Greek yogurt (nonfat) | 10g |
| Milk (whole) | 3.3g |
Is Dairy Protein High Quality?
Yes. Dairy proteins - particularly whey and casein - are among the highest-quality proteins available:
- Whey (found in liquid whey from yogurt/cheese making) is rapidly digested and rich in leucine, making it excellent for muscle building.
- Casein (the main protein in cheese and cottage cheese) digests slowly, providing a sustained amino acid release.
Both score 1.0 on the PDCAAS scale, meaning they provide all essential amino acids in optimal proportions.
Tips for Adding Dairy Protein to Your Diet
- Swap regular yogurt for Greek yogurt - double the protein.
- Add cottage cheese to salads, toast, or smoothies for a quick 25+ g protein boost.
- Grate parmesan on everything - pasta, salads, roasted vegetables.
- Pair cheese with crackers or fruit for a high-protein snack.
- Track your dairy intake with Protein Pal - it adds up faster than you think.
The Bottom Line
Dairy products are versatile, affordable protein sources. Greek yogurt and cottage cheese stand out with 10–12g per 100g and around 25g per cup. Hard cheeses like parmesan and cheddar pack even more protein per gram. Include a mix of dairy in your diet to easily boost your daily protein intake.