Is your choice of cheese packed with protein? Not all are

There’s no doubt that protein is a hot nutrient: everywhere you look, product labels tout their protein content. The timing of when you eat that protein is also a current topic of discussion as our penchant of saving it all for dinner does a body little good. We’re finally getting the message to spread our protein intake out through the day.

That being said, cheese seems like an easy and convenient way to consume protein a breakfast or lunch. The problem is, though, that not all are created equal – even if they look alike.

Check out these labels below.  Think ricotta and cottage might measure up similarly in the amount of protein contained? Think again.


The cottage cheese (left), in a 1/2 cup, 100 calorie serving supplies a whopping 15 grams of protein while the ricotta (right), in a 1/4 cup, 100 calorie one provides only 5 grams.


Check out these other popular offerings below.  The cream cheese offers a paltry 2 1/2 grams for the 100 calories while the other supplies less than 5 grams.



My advice? Enjoy them as you would any kind of spread on your bread – a garnish of sorts but when it comes to having them as a protein choice, I suggest you look elsewhere.


What’s your choice of cheese and do you know how ranks in terms of its protein content?


Tags: , ,

Categories: Tips and Tricks

Author:Rosie Schwartz

Rosie Schwartz is a Toronto-based consulting dietitian and writer.

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2 Comments on “Is your choice of cheese packed with protein? Not all are”

  1. Linda Woods
    January 29, 2018 at 2:07 pm #

    I usually stick with cottage cheese and try to buy products from local dairies. I live on the border and when I go to Washington State I buy Daisy brand cottage cheese which is made from cultured cream and is quite delicious. I don’t use cream cheese regularity but when I do Purchase it I am annoyed by the predominance of Kraft cream cheese at the stores. Sometimes Kraft takes up more than 50% of the space in the cream cheese section.
    Thanks for another enlightening column Rosie.

    • January 30, 2018 at 11:35 am #

      Thanks for your comments and your feedback, Linda! Yes, it is unfortunate that shelf space in supermarkets are paid for and make it difficult to find products from smaller companies. I will look out for Daisy brand when I’m in the U.S.!

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