Nutrition Diet: Understanding How Much Protein is in an Egg with Cheese?

October 21, 2025 •

3 min read

One large egg contains approximately 6.3 grams of high-quality protein. When you combine eggs with cheese, the total protein can increase significantly, turning a simple meal into a powerful protein boost. Understanding how much protein is in an egg with cheese depends on the specific type and quantity of cheese used.

Quick Summary

The total protein in a dish of eggs with cheese varies widely depending on the type and amount of cheese added. This article details the protein contributions of different cheeses and provides examples to help you calculate and increase the protein in your meals for better nutrition.

Key Points

Start with the Egg Base: A large egg provides 6.3g of protein, which is the foundational amount to build upon.
Choose Your Cheese Wisely: Protein content varies significantly by cheese type; aged cheeses like Parmesan (10g/oz) and Swiss (7.7g/oz) offer the highest boost.
Cottage Cheese is a High-Protein, Lower-Fat Option: Adding 1/4 cup of low-fat cottage cheese to a two-egg scramble can provide an extra 6g of protein with less fat than other cheeses.
Total Protein is the Sum of Ingredients: To calculate your meal's protein, simply add the protein from the number of eggs used to the protein from the quantity and type of cheese.
Enhance with Extra Ingredients: You can increase protein further by adding other items like lean meats (ham) or vegetables (spinach) to your egg and cheese dish.
Balance Protein with Other Nutrients: While high-protein meals are beneficial, remember to balance them with fiber and other healthy fats for a complete breakfast.

Eggs and cheese are staples for a reason: they are both excellent sources of protein, a vital macronutrient for muscle repair, satiety, and overall health. A single large egg provides a notable 6.3 grams of protein, but by incorporating cheese, you can easily amplify this nutritional value. The final protein count, however, is not a fixed number and hinges on your culinary choices. This guide will walk you through the specifics so you can create a high-protein meal tailored to your dietary goals.

The Protein Power of Eggs

As a foundational ingredient, eggs deliver a complete protein source, meaning they contain all nine essential amino acids necessary for the body's functions. The protein content is distributed throughout the egg, with both the white and the yolk contributing significantly. The size of the egg directly impacts the total protein amount:

Small egg (38g): ~4.8g protein
Medium egg (44g): ~5.5g protein
Large egg (50g): ~6.3g protein
Extra Large egg (56g): ~7.1g protein

The Protein-Boosting Role of Cheese

Adding cheese is an effective way to pack more protein into your egg dish. However, the protein content of cheese varies dramatically depending on the type and preparation. Harder, aged cheeses generally have a higher protein concentration due to lower moisture content, while fresher, softer cheeses contain less protein by weight.

Common Cheeses and Their Protein Content (per 1 ounce or 28g serving):

Swiss Cheese: ~7.7g protein
Parmesan: ~10g protein (used in smaller quantities)
Cheddar: ~7g protein
Part-Skim Mozzarella: ~6.8g protein
Cottage Cheese (low fat, per 1/4 cup): ~6g protein

Calculating the Protein in Your Meal

Determining the exact amount of protein is a simple math problem: add the protein from the eggs and the protein from the cheese. Here are a couple of common examples to illustrate:

Scrambled Eggs with Cheddar: If you prepare two large eggs with one ounce of shredded cheddar cheese, your protein total would be approximately 19.6g.
- 2 large eggs: 12.6g protein
- 1 oz cheddar: 7g protein
- Total: 19.6g protein
High-Protein Scramble with Cottage Cheese: By using two large eggs and a quarter cup of low-fat cottage cheese, you can create an exceptionally creamy and protein-dense meal.
- 2 large eggs: 12.6g protein
- 1/4 cup cottage cheese: ~6g protein
- Total: ~18.6g protein

Comparison Table of Protein and Fat in Cheeses

To make an informed decision for your diet, consider the protein-to-fat ratio. This table compares the protein and fat content per 100g of popular cheeses used in egg dishes.


Cheese Type	Protein (g/100g)	Total Fat (g/100g)	Key Nutritional Insight
Parmesan	35.8g	~28.8g	Highest protein, but can be high in sodium and fat. Used sparingly.
Swiss	28.4g	~30.0g	Excellent protein source, good for melting. Often lower in sodium than other hard cheeses.
Cheddar	25g	~34.9g	A popular classic, high in both protein and fat.
Part-Skim Mozzarella	24.3g	~16.1g	Good melting cheese with a lower fat content than many hard cheeses.
Low-Fat Cottage Cheese	11-15.4g	~1.0-5.7g	Lowest fat option with a significant protein boost.

Maximizing Your Protein Intake

If your goal is to boost your protein further, there are several easy strategies you can employ beyond just adding cheese.

Add Extra Eggs: Simply using more eggs in your scramble or omelet will directly increase the protein count. For example, a three-egg scramble naturally contains more protein than a two-egg version.
Choose the Right Cheese: Opting for higher-protein, lower-fat cheeses like Swiss or low-fat cottage cheese is a savvy move for those watching their fat intake while prioritizing protein.
Incorporate Other Ingredients: Many common egg mix-ins contribute their own protein. Consider adding diced ham, turkey sausage, or a handful of fresh spinach for additional protein and nutrients.
Mind Portion Sizes: While cheese is nutritious, it can be calorie-dense. Be mindful of portion sizes to keep your meal balanced, using a kitchen scale for accuracy if necessary.

Conclusion: A Customisable Protein Source

Ultimately, there is no single answer to how much protein is in an egg with cheese, as the amount is completely customizable based on your choices. A two-egg scramble with a small sprinkle of cheese might provide around 15 grams of protein, while a three-egg scramble with a more generous portion of Swiss cheese could easily reach over 25 grams. By understanding the protein contributions of your ingredients, you gain control over your nutritional intake, turning a simple breakfast into a powerful and satisfying meal. For detailed nutritional information, consult the USDA's FoodData Central.

Frequently Asked Questions

The protein content can range from around 10 to over 25 grams, depending on how many eggs are used and the type and quantity of cheese added. For example, two eggs with a small amount of low-fat cheese will have significantly less protein than three eggs with a hefty serving of Swiss cheese.

Yes, low-fat cottage cheese is an excellent option for a protein boost. It can add around 6 grams of protein per 1/4 cup serving to a two-egg scramble while keeping the fat content relatively low.

Among common varieties, Parmesan typically has the highest protein content by weight, at about 10 grams per ounce. However, since it is used in smaller quantities, Swiss cheese (7.7g per ounce) might provide a larger protein boost in an egg dish.

No, the cooking method does not change the total protein content of the eggs themselves. However, adding fats like oil or butter for frying will increase the overall calorie and fat content of the meal.

To further increase your protein intake, consider adding lean meats like diced ham or turkey sausage, mixing in other protein sources like spinach, or having a side of Greek yogurt.

Egg and cheese dishes can be very healthy, but it depends on the preparation. Using excessive amounts of high-fat cheese or frying in large amounts of butter can add significant calories and saturated fat. Choosing low-fat cheese options and mindful portion control can make the meal more balanced.

The simplest formula is to add the protein from each ingredient: (number of large eggs x 6.3g) + (ounces of cheese x protein grams per ounce).