Protein in Soft Goats’ Cheese: How Much per 100g and per Portion
Soft, full-fat goats’ cheese provides 21.1g of protein per 100g. This makes it a useful protein source, with protein accounting for 26% of its total energy. A 100g amount of this cheese supplies 42% of the UK’s daily reference intake for protein, making it a significant contributor to daily targets.
CoFID 12-357 · Cheese, goats milk, full fat, soft, white rind
What the numbers say
- Protein per calorie. Soft goats’ cheese provides 6.6g of protein for every 100 kcal. Protein accounts for 26% of the total energy in the cheese, with the majority coming from fat.
- Front-of-pack colours. Per 100g, this cheese is rated high in fat (25.8g) and saturated fat (17.91g). Its salt content is medium at 1.5g, while its sugar content is low.
- Reference intake contribution. A 100g amount of soft goats’ cheese provides 42% of the daily reference intake for protein for an average adult.
- Fibre content. According to official UK data, soft goats’ cheese contains no measurable dietary fibre.
Soft Goats’ Cheese macros per 100g
| Per 100g | Amount | % RI | Colour |
|---|---|---|---|
| Energy | 320 kcal 1,329 kJ |
16% | – |
| Protein | 21.1g | 42% | – |
| Fat | 25.8g | 37% | high |
| of which saturates | 17.9g | 90% | high |
| Carbohydrate | 1g | 0% | – |
| of which sugars | 1g | 1% | low |
| Fibre | 0g | – | – |
| Salt | 1.5g | 25% | medium |
% RI is the share of the adult reference intake used on UK food labels (protein 50g, energy 2,000 kcal). Label colour applies the FSA front-of-pack bands for fat, saturates, sugars and salt per 100g. “Trace” means CoFID reports only a trace amount.
Protein in soft goats’ cheese by amount
| Amount | Protein | kcal | Carbs | Fat |
|---|---|---|---|---|
| 30g | 6.3g | 96 | 0.3g | 7.7g |
| 50g | 10.6g | 160 | 0.5g | 12.9g |
| 100g | 21.1g | 320 | 1g | 25.8g |
Example amounts for comparison, not recommended portions. Weigh your own serving.
Amount of soft goats’ cheese for 20g or 30g of protein
- To get 20g of protein from this cheese, you would need to eat a 95g amount, which also contains 303 kcal and 24.5g of fat.
- For a larger target of 30g of protein, the required amount is 142g, supplying 455 kcal and 2.13g of salt.
- The data is for the cheese as sold, specified as ‘Cheese, goats milk, full fat, soft, white rind’.
How it compares with other egg and dairy foods
Within the egg and dairy food group on this site, soft goats’ cheese ranks 6th out of 23 for protein content per 100g. Its 21.1g of protein is higher than that of Brie (20.3g) and standard Mozzarella (18.6g). However, it contains less protein than harder cheeses like Gouda (25.3g) or Halloumi (23.9g). When considering protein relative to calories, its ranking drops to 17th in the group. This is because cheeses like Mozzarella and Halloumi offer more protein for a similar or lower calorie count, making them more protein-dense choices.
| Per 100g | Protein | kcal | Protein per 100 kcal |
|---|---|---|---|
| Soft Goats’ Cheese | 21.1g | 320 | 6.6g |
| Brie | 20.3g | 343 | 5.9g |
| Mozzarella | 18.6g | 257 | 7.2g |
| Gouda | 25.3g | 377 | 6.7g |
| Halloumi | 23.9g | 313 | 7.6g |
Quick answers
Is soft goats’ cheese high in protein?
Yes, with 21.1g of protein per 100g, it is a high-protein food. This amount is comparable to other soft cheeses like Brie but less than harder cheeses such as Gouda.
How much fat is in soft goats’ cheese?
Soft goats’ cheese contains 25.8g of fat per 100g, of which 17.91g is saturated fat. Based on UK front-of-pack labelling guidance, both of these values are considered high.
How much protein is in a 30g portion of soft goats’ cheese?
A 30g amount of soft goats’ cheese contains 6.3g of protein, along with 96 kcal and 7.7g of fat.
When to speak to a GP or dietitian
- This food contains milk, one of the 14 allergens that UK food law requires to be declared. If you have a milk allergy, follow the plan from your GP or allergy clinic and check labels on the products you buy.
- If you have chronic kidney disease, you may have been given a protein target. Check with your renal team or GP before raising your protein intake.
- If tracking protein or calories starts to feel stressful or takes over your day, talk to your GP. Our safety note lists support services.