1,080 cheese products sold in Irish supermarkets, ranked by protein per 100 calories.
A 30g serving of cheese is typically about 85 calories. Check your portion weight. That is about 282 per 100g.
FoodSussed results are estimates from the ingredient list, not a health score.
Snap the ingredients in the shop with FoodSussed to see the Level and why
Find the food here, then set a daily calorie target or log it in the tracker.
| Product | kcal/100g | Protein/100kcal | Carbs/100kcal | Fat/100kcal |
|---|---|---|---|---|
| Well Done Maxima Low-fat cottage cheese | 97 | 19.6g | 4.1g | 0.5g |
| Lindahls Protein Cottage Cheese 175g | 67 | 19.4g | 3.7g | 0.7g |
| Glenisk Cottage Cheese Natural | 82 | 18.9g | 5.2g | 0g |
| 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 |
| Coop High Protein Cottage Cheese | 80 | 18.8g | 4.4g | 0.9g |
| Arla Protein Cottage Cheese | 82 | 18.3g | 2.7g | 1.8g |
| Aldi Emporium Fat Free Natural Cottage Cheese 300g | 62 | 18.2g | 5.5g | 0.6g |
| Albert heijn Cottage cheese | 72 | 18.1g | 5.6g | 0.6g |
| Emporium Fat free cottage cheese natural 300 g | 63 | 18g | 5.4g | 0.6g |
| Lidl Milbona High Protein Cottage Cheese 450g | 70 | 17.9g | 4.4g | 1.1g |
| Milbona Cottage cheese light | 70 | 17.9g | 4.4g | 1.1g |
| Sainsbury’s Natural cottage cheese | 61 | 17.7g | 6.2g | 0.8g |
| Tesco Fat Free Cottage Cheese 300g | 58 | 17.6g | 6.4g | 0.3g |
| Good Culture Cottage Cheese | 80 | 17.5g | 3.8g | 3.1g |
| Kilbeg dairies Quark cheese 200 | 65 | 16.8g | 6.8g | 0.6g |
| Maple Dale 7% Skim Jalapeno Cheese | 200 | 16.6g | 1.7g | 3.4g |
| Good culture Low fat cottage cheese | 80 | 15.9g | 2.5g | 2.5g |
| Erewhon Keto NY cheese cake | 135 | 15.6g | 4.4g | 2.2g |
| 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 |
| Giant Cottage cheese | 80 | 15g | 7.5g | 1.2g |
| Good culture Cottage cheese pineapple | 100 | 15g | 4g | 3g |
| Bulla Cottage cheese | 82 | 14.6g | 5.2g | 2.2g |
| 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 |
| S Budget Cottage Cheese Classic | 76 | 14.5g | 3.9g | 2.9g |
| Mlekpol mazurski smak Semi Fat Curd Cheese 450g | 118 | 14.4g | 3g | 3.4g |
| Trader Joe’s Small Curd Low Fat Cottage Cheese | 80 | 14.4g | 5.5g | 2.3g |
| Milsani Cottage cheese | 92 | 14.1g | 1.1g | 4.3g |
| Pilos Cottage cheese light | 85 | 14.1g | 2.9g | 3.5g |
| Lidl Milbona High Protein Cottage Cheese 250g | 90 | 13.9g | 4.2g | 3.1g |
| Milbona High protein cottage cheese 300 g | 90 | 13.9g | 4.2g | 3.1g |
| Philadelphia Cottage Cheese | 80 | 13.8g | 3.8g | 3.1g |
| Pilos Cottage cheese | 80 | 13.8g | 2.9g | 3.8g |
| Ardagh Nutrition Irish High Protein Mature Sliced Cheese 180 g | 253 | 13.7g | 1.3g | 4.4g |
| 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 |
| Ardagh Grated Irish Mature white cheese | 233 | 13.3g | 0.5g | 4.9g |
| Adoro Cottage cheese | 99 | 13.1g | 3.8g | 3.6g |
| Ardagh Irish High Protein Mature Grated Cheese 200 g | 254 | 13.1g | 2.5g | 4.2g |
| Aldi Emporium Natural Cottage Cheese 300g | 103 | 12.9g | 3.2g | 3.9g |
| Philadelphia Cream cheese lightest herbs | 85 | 12.9g | 5.9g | 2.9g |
| Tesco High Protein White Cheese | 252 | 12.9g | 2.5g | 4.2g |
Showing the top 50 of the 1,079 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, last checked 2026-09-18.
Food tip: For fat loss, start with the portion you actually eat and include oils, sauces and extras. The label gives you a starting point.
Check your portion and work out your daily target. FoodSussed adds label scanning, calorie and protein tracking, and a built-in Coach for fat loss or muscle gain.
FoodSussed is being built for Ireland and the UK. The Android app is coming soon.
Protein and calories are one part of the label. See processing Levels 1–4 with real examples; levels are estimates, not health scores.
1,079 of the 1,080 cheese products carry 20 calories or more per 100g, which is the floor below which protein per 100 calories stops being a real number. Across those the median is 5.3g of protein per 100 calories. 95 clear 10g of protein per 100 calories — about one in eleven, and 10g is the line Keith uses for a food that pays for its calories.
Calories run from 38 to 687 per 100g inside this one group, an 18-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 374 products, against 4.7g for the 705 name-brand ones.
The chains are not equal on this: SuperValu runs a median of 6.7g of protein per 100 calories across its 49 own-label cheese products, Tesco 5g across 44.
On the numbers the pick is Well Done Maxima Low-fat cottage cheese: 19.6g of protein per 100 calories, 3.7 times the 5.3g median for the group.
169 of the 1,079 carry 400 calories or more per 100g — the ones worth weighing rather than eyeballing.
That chain-by-chain gap is why the biggest ranges get their own page: SuperValu Cheese covers 49 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 calorie app.
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.
We track 1,080 cheese products across Irish supermarkets and brands. 1,079 of them carry 20 calories or more per 100g or 100ml. We chose that cut-off: below it, a trace of protein in a near-zero-calorie food produces a misleadingly high protein-per-100-calories figure, so only those products are ranked and averaged here.
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 5.3g per 100 calories and 95 products clear 10g — that tells you whether cheese is worth buying for protein at all, which protein per 100g does not.
