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Highest Protein and Lowest Calorie Grated Cheese in the UK

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OK, I admit it. I’m one of those lazy people that buys pre-grated cheese. Wash up a cheese grater? Nah.

Since I found out that mozzarella contains 25% fewer calories than cheddar, I’ve been having it grilled on top of my protein bagels (amazing 🤤), on spaghetti bolognese, and on burgers—a yummy protein top-up.

But what else is out there? Have I been buying the optimal cheese for my macro and calorie goals? To answer this question, I checked the protein and calorie content of all the grated cheese available to buy in the UK.

Image credit: @pot_infusions

Key takeaways

  • Cheeses with the highest protein content are marketed as “protein cheese”.
  • Protein cheeses also top the rankings for lowest calories, by any metric.
  • 50% reduced-fat cheeses are the next best for protein and calories
  • 25%-30% reduced fat grated cheeses are on a par with full-fat mozzarella.

Why trust my picks?

My top-picks are 100% based on the nutritional data published by the retailer or manufacturers. They do not take into account subjective factors, such as taste, and don’t account for price. They are never influenced by any commissions or advertising deals. I will only make subjective comments about products I’ve had real experience with, and these opinions are not factored into the rankings. See the publishing principles page for more info.

Finding the grated cheese

To find the highest protein and lowest calorie grated cheese in the UK I searched the websites of all of the most popular supermarkets in the UK that make their entire range accessible online. I also searched Amazon to find any grated cheese by independent companies that aren’t stocked in supermarkets yet.

I used this data to create a table of every grated cheese that’s available in the UK with columns for highest protein per portion, highest protein per 100g, lowest calories per portion, lowest calories per 100g, and I calculated two metrics you won’t find on the packaging; highest protein per 100kcal and lowest calories per 10g protein.

Types of grated cheese I included

Here are the types of grated cheese that I’ve included:

  • Cheddar
  • Mature Cheddar
  • Red Leicester
  • Mozzarella
  • Any other cheese that’s suitable for cheese on toast.
  • Reduced fat variants of the above

I didn’t include grated Italian hard cheeses such as grana padano or parmesan as they’re not as versatile as the other types.

Highest protein grated cheese (per 100kcal)

If you’re looking for grated cheese with the highest protein content per 100kcal, in other words “high-protein, low-calorie grated cheese” for those counting calories and trying to get the most protein for your daily calorie allowance, here are the top picks. 

#NameProtein (100kcal)Stockists
1Eatlean Protein Cheese Grated 180G20.93gTesco, Sainsbury’s, Eatlean
2Myprotein High Protein Grated Cheese 200g13.47gIceland
3Tesco 50% Reduced Fat Mature Grated Cheese 250G11.81gTesco
4Sainsbury’s Mature Grated White Cheese, Be Good To Yourself 250g11.72gSainsbury’s
5ASDA British Half Fat Mature Grated Cheese 200g11.35gASDA
[Benchmark] Cathedral City Our Mature Grated6.01gTesco (& most others)
Find more high protein per 100kcal grated cheese in the full data table.

In perspective

If you swapped a 100kcal of regular grated mature cheddar (25g) for 100kcal of Eatlean’s Protein Cheese (58g), you’d add 14g of protein and more than double the volume of cheese on your plate!

14g of protein is equivalent to what you’d get in a KFC chicken drumstick!

Image credit: @my.sw.profile

Highest protein grated cheese (per serving)

If you’re looking for grated cheese with the highest protein content per serving (30gr), regardless of calories, here are the top picks. 

#NameProtein (Serv.)Stockists
1Eatlean Protein Cheese Grated 180G10.80gTesco, Sainsbury’s
2Myprotein High Protein Grated Cheese 200g10.14gIceland
3Sainsbury’s Mature Grated White Cheese, Be Good To Yourself 250g9.81gSainsbury’s
4ASDA British Half Fat Mature Grated Cheese 200g9.60gASDA
5Morrisons 50% Reduced Fat Mature Grated Cheddar9.45gMorrisons (via Amazon)
[Benchmark] Cathedral City Our Mature Grated7.47gTesco  (& most others)
Find more high protein per serving grated cheese in the full data table.

In perspective

Swapping a serving (30g) of regular mature cheddar for a serving (30g) of Eatlean Protein Cheese will give you 25% more protein for 58% fewer calories.

Those 72kcal you saved would take 12 mins on an exercise bike to burn through exercise.

Highest protein grated cheese (per 100g)

Here are the top picks for grated cheese with the highest protein content per hundred grams, regardless of portion size. 

#NameProtein (100g)Stockists
1Eatlean Protein Cheese Grated 180G36.00gTesco, Sainsbury’s
2Myprotein High Protein Grated Cheese 200g33.80gIceland
3Sainsbury’s Mature Grated White Cheese, Be Good To Yourself 250g32.70gSainsbury’s
4ASDA British Half Fat Mature Grated Cheese 200g32.00gASDA
5Morrisons 50% Reduced Fat Mature Grated Cheddar31.50gMorrisons (via Amazon)
[Benchmark] Cathedral City Our Mature Grated24.90gTesco (& most others)
Find more high protein per 100g grated cheese in the full data table.

In perspective

If you swap your daily 30g serving of regular mature cheese for Eatlean’s Protein Cheese, over a week you’ll gain an extra 23g of protein, equivalent to about 4 eggs. You’ll also save 504 calories, which is equivalent to 5 Curly Wurlys or running for 40 minutes.

Image credit: @swcharliem

Lowest calorie grated cheese (per serving)

These grated cheeses have the lowest calories per serving (30g). They’re ideal if you’ve already met your protein goal and want the lowest-calorie option (be mindful of the sizes, though).

#Namekcal (serv.)Stockists
1Eatlean Protein Cheese Grated 180G52kcalTesco, Sainsbury’s
2Myprotein High Protein Grated Cheese 200g75kcalIceland
2Tesco 50% Reduced Fat Mature Grated Cheese 250G75kcalTesco
3Coleraine Lighter White Grated 200g76kcalIceland
4Emporium British Half Fat Mature Grated Cheddar 250g82kcalAldi
5Sainsbury’s Mature Grated White Cheese, Be Good To Yourself 250g84kcalSainsbury’s
[Benchmark] Cathedral City Our Mature Grated124kcalTesco (& most others)
Find more low-calorie grated cheese in the full data table.

In perspective

Switching your regular mature cheese for Myprotein’s cheese will save you 50kcal per serving. The equivalent calories to 80ml whole milk (2 mugs of tea worth), or 5 mins jogging.

Image credit: @ellierosekitchen

Lowest calorie grated cheese (per 100g)

To put the various sizes of grated cheese on a level playing field and give the larger grated cheese a chance, here are the lowest calorie grated cheese per 100g.

#Namekcal (100g)Stockists
1Eatlean Protein Cheese Grated 180G172kcalTesco, Sainsbury’s
2Tesco 50% Reduced Fat Mature Grated Cheese 250G249kcalTesco
3Myprotein High Protein Grated Cheese 200g251kcal Iceland
4Coleraine Lighter White Grated 200g252kcal Iceland
5Emporium British Half Fat Mature Grated Cheddar 250g272kcal Aldi
[Benchmark] Cathedral City Our Mature Grated414kcalTesco (& most others)
Find more low-calorie per 100g grated cheese in the full data table.

In perspective

Swap 100g of Cathedral City Mature for Tesco 50% Reduced Fat Mature and you’ll be saving 165kcal. That’s the equivalent to 10 mins intense skipping, or 2 scoops of vanilla ice cream.

Image credit: @swjourneyphilippa

Lowest calorie grated cheese (per 10g protein)

These are the grated cheeses that allow you to add 10g of protein to your meal for the fewest calories (this doesn’t account for portion size).

#Namekcal (10g prot.)Stockists
1Eatlean Protein Cheese Grated 180G48kcalTesco, Sainsbury’s
2Myprotein High Protein Grated Cheese 200g74kcalIceland
3Sainsbury’s Mature Grated White Cheese, Be Good To Yourself 250g85kcalSainsbury’s
3Tesco 50% Reduced Fat Mature Grated Cheese 250G85kcalTesco
4ASDA British Half Fat Mature Grated Cheese 200g88kcalASDA
5Morrisons 50% Reduced Fat Mature Grated Cheddar90gMorrisons (via Amazon)
5Coleraine Lighter White Grated 200g90gIceland
[Benchmark] Cathedral City Our Mature Grated166kcalTesco (& most others)
Find more low-calorie per 10g grated cheese in the full data table.

In perspective

To get 10g of protein, you would have to eat around 118 calories more of Cathedral City Mature than Eatlean Protein Cheese. That’s the equivalent calories of 1.5 Funsize Mars Bars or 25 minutes of brisk walking!

Image credit: @shalakitchen

Make a suggestion

Found a product that I’ve missed? Please let me know by leaving a comment, sending a message via the contact page, or DM on Instagram.

Bottom line: Although cheese is high in saturated fat and sodium, it is also rich in calcium and protein, and some fermented types [which includes cheddar] contain probiotics. One can enjoy a modest amount of cheese as part of a healthful diet, but how it is eaten is key.

Harvard School of Public Health

Just My Opinion

Before researching this post, I didn’t know about the “protein” cheeses, so I went to get some Eatlean Protein Cheese from Tesco.

The macros are very impressive, but they come at the cost of taste and texture – two pretty important factors when we’re talking about cheese! There’s just too much fat missing from it to work as cheese for me. It hardly tastes like cheese. Under the grill, it forms a thin, rubbery skin, with wet, watery cheese under it. Really strange. I won’t be buying it again. I’m annoyed that this page seems to promote them so much, but I’m committed to the tables being objective, and they top them all based on the metrics, so what can you do?

The MyProtein cheese looks promising. With three times the amount of fat as Eatlean, it could resemble something more like what we’re used to melting onto our bread. Unfortunately, my local Iceland didn’t have it in stock, so please let me know in the comments what it’s like if you’ve tried it!

I tried Tesco’s 30% and 50% reduced-fat matures. The 50% is better than Eatlean, but it’s still a bit strange. I will happily add the 20kcal per serving extra for the 20% more fat (and therefore cheesiness) of the 30% version.

So my current favourites are grated mozzarella, or the slightly better protein per 100kcal 30% reduced mature. I get both of those from Tesco, but I’m sure the equivalents in other supermarkets are just the same.

Considerations

The top picks above give you a shortcut to the items that best fit your protein and calorie goals. I do not recommend that you buy them without considering the other factors. Below are some examples of factors you may consider. And remember, if the top picks above aren’t a good fit for you, check out the full data table to see the other options I found that didn’t make the top 5.

Other Macros

While protein and calorie content are primary factors for many, it’s also worth looking at other macros, such as carbohydrates and fat types. Some cheeses might offer a better balance that fits into your overall dietary needs.

UPF

Most natural cheeses are minimally processed, especially compared to other protein-rich snacks or supplements, making them a whole-food protein source. However, attention should be given to additives in reduced-fat or flavoured varieties, which might lean slightly towards the UPF category.

Fat Reduction

Manufacturers remove fat from cheese to lower the calories, but this process can affect the texture and perceived cheesiness. Considering this, you may find a better balance by opting for cheeses with moderate fat reduction, where the impact on flavour and texture is less pronounced.

Sources

Nutritional information for each top pick was taken from the retailer’s website.

All metrics on this page are calculated by us using data collected from retailer websites and compiled in my unique data table of all grated cheese available in the UK.

Protein and calorie amounts for other foods and exercises mentioned in the “In Perspective” and “Just My Opinion” sections were all obtained from Nutracheck. Please note that calorie equivalents for exercises vary depending on individual factors like sex and weight.

Images sources under each image, if not created by us.

What’s your favourite grated cheese?

Let me know in the comments

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