How much protein is present in one cheese cube?

January 10, 2026 •

3 min read

Depending on the type of cheese, a single one-inch cube of hard cheese can provide over 4 grams of protein, while an equivalent portion of a different variety may offer more or less. Understanding how much protein is present in one cheese cube is essential for tracking macronutrients and making smart, protein-packed snack decisions.

Quick Summary

The protein content in a single cheese cube varies significantly by type, with aged, hard cheeses typically providing more protein per ounce than softer, high-moisture varieties.

Key Points

Variety is Key: The protein amount in a cheese cube differs greatly depending on the cheese type, with aged, hard cheeses offering the highest concentration.
Hard Cheeses Have More Protein: Parmesan and Swiss cheeses contain more protein per ounce (about 8-10g) than softer cheeses due to lower moisture content.
Check the Label: To know the exact protein content, always refer to the nutrition label, as serving sizes and processing can vary by brand.
Balance with Other Nutrients: While cheese is a good protein source, it's also high in fat and sodium. It should be balanced with other foods for a complete nutritional intake.
Portion Control is Important: Because of their caloric density, consuming cheese cubes in moderation is vital for maintaining a healthy diet.
Pairing Enhances Snacks: Combining cheese cubes with fruits or whole grains can create a more balanced and satisfying snack that promotes satiety.

Factors Influencing Protein in a Cheese Cube

The protein content of a cheese cube is not a one-size-fits-all number. Several factors play a crucial role in determining the final protein concentration, making it essential to look at the specific type of cheese. A standard cheese cube typically measures one cubic inch, equating to roughly one ounce or 28 grams, but this can vary depending on the product.

Cheese Type and Aging

The most significant factor is the cheese type and its aging process. Aged, hard cheeses have a lower moisture content because water evaporates over time, leaving behind a more concentrated and nutrient-dense product. This concentration effect means that hard cheeses like Parmesan have a higher protein-to-weight ratio than softer cheeses.

Hard Cheeses: Varieties like Parmesan and Swiss undergo a long aging process, resulting in less moisture and a high protein content. For example, Parmesan can contain up to 10 grams of protein per ounce.
Semi-Hard Cheeses: Cheddar, Gouda, and Provolone are examples of semi-hard cheeses with moderate aging. A one-ounce serving typically contains between 7 and 8 grams of protein.
Soft Cheeses: Cheeses such as mozzarella and feta are softer and contain more moisture, leading to a lower protein concentration per ounce compared to hard cheeses. An ounce of part-skim mozzarella has around 6.3 to 6.8 grams of protein.
Very Soft Cheeses: Cream cheese, for example, is very high in moisture and fat, so its protein density is much lower, offering only 2 to 3 grams per ounce.

Protein Comparison of Common Cheese Cubes

To illustrate the difference, here is a comparison of protein content per standard one-ounce serving, which is roughly equivalent to a one-inch cube. Note that these are average values and can vary slightly by brand.


Cheese Type	Approximate Protein (per 1 oz)	Energy (kcal)	Key Characteristics
Parmesan	10 g	122	Hard, aged cheese, robust flavor
Swiss	7.7-8 g	106	Semi-hard, nutty, distinct eyes (holes)
Cheddar	6.5-7 g	115	Hard, versatile, flavor ranges from mild to sharp
Gouda	7.1 g	101	Semi-hard, mild and sweet flavor, buttery texture
Provolone	7 g	98	Semi-hard, smoky, good for melting
Part-Skim Mozzarella	6.3-6.8 g	72	Semi-soft, mild flavor, excellent meltability
Feta	5.3 g	75	Soft, briny, crumbly texture
Cream Cheese	2-3 g	98	Very soft, spreadable, low protein density

Beyond Just Protein: Nutritional Context

While a cheese cube can be a great source of protein, it is important to consider its full nutritional profile, including fat and sodium content.

Saturated Fat: Most cheese is also high in saturated fat. Hard cheeses, for instance, are protein-dense but also contain significant amounts of fat. The American Heart Association recommends minimizing cheese consumption or opting for low-fat versions to reduce the intake of LDL fat.
Sodium: Salt is a key component in cheesemaking, so many varieties are high in sodium. Harder cheeses like Parmesan and Romano contain more sodium per ounce than softer ones, though Swiss cheese is an exception, being naturally lower.
Calcium: Cheese is an excellent source of calcium, an essential mineral for bone health. One ounce of cheddar can provide around 20% of your daily calcium needs.

Incorporating Cheese Cubes into a Balanced Diet

Cheese cubes offer a convenient and satisfying way to boost protein intake, but they should be consumed as part of a balanced diet. Given their calorie and fat density, portion control is key. Consider pairing cheese cubes with other nutrient-rich foods to create a well-rounded snack.

Pair with Fiber: Combine cheese cubes with fiber-rich options like whole-grain crackers, apple slices, or pear slices to promote satiety and balance the snack.
Add to Salads: Diced cheese cubes are a classic addition to salads, adding flavor, texture, and a protein punch. For instance, feta cheese crumbles are perfect for a Greek salad.
Use as a Topping: Grate harder cheeses like Parmesan or Romano over pasta or soups to add a burst of savory flavor and increase the protein content without adding excess fat. For further nutritional information, explore resources like the Harvard T.H. Chan School of Public Health's nutrition source.

Conclusion

So, how much protein is present in one cheese cube? The answer is not a single number but depends entirely on the type of cheese. Hard, aged varieties like Parmesan pack the most protein per cube, while soft cheeses contain less. Cheese is a valuable source of high-quality protein and calcium, but it's important to be mindful of its fat and sodium content. By choosing your cheese wisely and practicing portion control, you can enjoy these savory cubes as a beneficial part of a healthy diet.

Frequently Asked Questions

Yes, cheese is considered a good source of high-quality protein, providing all nine essential amino acids needed by the body. However, its protein content varies depending on the type and moisture level of the cheese.

Generally, hard, aged cheeses have the highest protein concentration. Parmesan and Romano are excellent examples, often containing around 10 grams of protein per ounce.

For the most accurate information, check the nutrition label on the product packaging. This will provide the protein content based on the manufacturer's specific serving size, which is usually one ounce (28g) or a number of cubes.

It depends on the specific product. Some processed cheese cubes may have slightly less protein per gram than their natural aged counterparts. For example, one processed cheese cube might have around 4.5g of protein, while a natural cheddar cube can have over 4g.

Cheese cubes are calorie-dense and contain significant fat, so overconsumption can lead to weight gain. However, in moderation, the protein and fat content can help you feel full, which may help manage portion sizes throughout the day.

You can add cheese cubes to salads, pair them with high-fiber foods like vegetables or whole-grain crackers, or use them as a topping for soups. These combinations create a more balanced snack or meal.

By weight, some hard cheeses like Parmesan have more protein per ounce than certain types of meat. However, standard serving sizes for meat are larger, so meat is typically a greater source of protein in a meal. Cheese also has higher fat and sodium levels, so it's not a direct replacement for meat.