1 slice (medium) of Protein Cheese (30 g) has 36 calories. That works out to 120 calories per 100 g. It contains 0.6 g of carbs, 7.5 g of protein, 0.6 g of fat and 0 g of fiber. Its 210 mg of Calcium covers 21% of the Daily Value. Its glycemic index is 30 (low), so it raises blood sugar slowly.

What is Protein Cheese?

Protein Cheese is a dairy cheese positioned as a higher-protein, lower-fat option. It has a firm, pale, slightly moist texture that holds its shape when sliced, and a generally mild, milky flavour.

It works well sliced into sandwiches, served with bread at breakfast, or added to salads and simple lunch plates. With 25 g of protein per 100 g, it can be a useful choice when you want a filling cheese with relatively little fat. Pair it with fresh vegetables or fruit for an easy, balanced snack.

Protein Cheese Nutrition Facts

Selected: 100 g

120

KCAL / 100G

Carbs

· 1% DV

Protein

25g

· 50% DV

Fat

· 3% DV

Fiber

· 0% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 6% · Protein 79% · Fat 15%

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Protein Cheese Vitamins & Minerals

Vitamins

B12

1.2µg · 50% DV

0.35mg · 27% DV

0.5mg · 10% DV

Biotin

2µg · 7% DV

Minerals

Calcium

700mg · 70% DV

Phosphorus

480mg · 69% DV

Sodium

650mg · 28% DV

Zinc

3mg · 27% DV

Potassium ⭐

120mg · 4% DV

How Nutritious Is Protein Cheese?

Nutrient density

High

70/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

Medium

58/ 100

An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.

Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.

Protein Cheese Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Protein Cheese

To burn the 120 calories in 100 g:

🚶

30min

Walking (5 km/h)

🏃

12min

Running (8 km/h)

🚴

16min

Cycling

🏊

14min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Protein Cheese Processed?

NOVA 3

Processed

1. Unprocessed

2. Minimally Processed

3. Processed

4. Ultra-Processed

NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.

Does Protein Cheese Contain Allergens?

Contains these allergens:

Gluten free

Dairy yes

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Protein Cheese Good For?

Vegan

— Not suitable

Vegetarian

✓ Suitable

Gluten-Free

— Not suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Protein Cheese Fat Profile

SATURATED

1.2g

MONOUNSATURATED

0.4g

POLYUNSATURATED

0.15g

⚖️

Omega 6:3 ratio 2:1

Below the ideal 4:1 — a good omega balance.

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🥒

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60 kcal

🧀

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🧀

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🥛

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🥛

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🥛

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Frequently Asked Questions About Protein Cheese

What is Protein Cheese?

Protein Cheese is a cheese made to provide more protein and less fat than many conventional cheeses. The exact ingredients and texture vary between products, so one version may be firm and sliceable while another is softer.

How does Protein Cheese compare with cottage cheese?

Protein Cheese is not necessarily the same as cottage cheese. Cottage cheese is typically soft, moist curds, while Protein Cheese may be formed into firm slices; the specific ingredients and texture depend on the product.

Can you cook with Protein Cheese?

Yes, you can use Protein Cheese in omelettes, toasties, and baked dishes. Add it where you would use sliced or grated cheese, but test a small amount first because some varieties soften without melting smoothly.

Does Protein Cheese melt well?

Not always. Protein Cheese can soften or hold its shape instead of melting into a smooth layer, depending on how it is made. For grilled sandwiches or pizza, try a small portion before using it across the whole dish.

Can Protein Cheese replace regular cheese in a sandwich?

Yes, Protein Cheese can replace regular sliced cheese in a sandwich. Its milder flavour may pair especially well with punchy additions such as mustard, pickles, tomato, or fresh herbs.

What does Protein Cheese taste like?

Protein Cheese usually has a mild, milky flavour, though some products taste saltier or tangier than others. Pair it with vegetables, herbs, or a savoury spread if you want a more pronounced flavour in a sandwich or snack.

How long does Protein Cheese last after opening?

Keep Protein Cheese covered in the refrigerator after opening and follow the product’s use-by and storage instructions. Use a clean utensil when serving it, and discard it if you notice mould, an off smell, or an unusual texture.

Can you freeze Protein Cheese?

Yes, Protein Cheese can be frozen, but thawing may make it crumbly or watery. Freeze it in small, airtight portions and use the thawed cheese in cooked dishes, where a change in texture is less noticeable.

Is Protein Cheese suitable for people with lactose intolerance?

Not necessarily; Protein Cheese may still contain lactose, and the amount depends on the product. Choose one specifically labelled lactose-free if needed. It is a dairy product, so it is not suitable for someone with a milk allergy.

Is Protein Cheese a good post-workout snack?

Yes, Protein Cheese can be a convenient protein-containing snack after exercise. Pair it with fruit or whole-grain bread if you want a more substantial snack; it does not need to be eaten immediately after a workout.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 30, 2026