Brie Protein Per 100G | Real Protein And Nutrition

Per 100 grams, this soft cheese delivers about 21 grams of protein along with 334 calories and a high fat content.

Creamy rind, mild flavor, and that melt-on-the-tongue texture make brie a regular guest on cheese boards and snack plates. If you watch your macros, though, you also want to know what that wedge gives you in protein, calories, and fat. Looking at protein in brie per 100 grams is the easiest way to compare it with other cheeses and with your daily protein target.

This article walks through how much protein brie offers per 100 grams, how that compares with popular cheeses, and what those numbers mean for real portions like slices and wedges. You will also see how brie fits into a balanced diet when you weigh its creamy appeal against its saturated fat and sodium.

Why Protein In Brie Matters For Your Plate

Protein helps build and maintain muscle, keeps you fuller for longer, and plays a role in hormone and enzyme production. Cheese is one of the richest sources of animal protein in many diets, so knowing how protein-dense brie is per 100 grams helps you decide where it fits in your day.

Most adults do well with roughly 0.8 grams of protein per kilogram of body weight, with higher needs during heavy training or later life. A 70 kilogram adult would aim for around 56 grams of protein daily. When 100 grams of brie brings in about 21 grams of protein, that portion can cover close to two fifths of that example target, though few people sit down with a full 100 gram slice at once.

That is why it helps to anchor the protein number in brie to realistic serving sizes. A modest wedge on bread or crackers might weigh 30 grams, while a generous spread baked over vegetables might reach 50 grams. Knowing the per-100-gram value lets you scale those real-world portions quickly in your head.

Brie Nutrition Per 100G At A Glance

Brie is a soft-ripened cheese made from cow’s milk, so its nutrition profile reflects dense dairy fat and concentrated protein. USDA-based data compiled in MyFoodData lists around 20.8 grams of protein per 100 grams, 334 calories, and about 27 to 28 grams of fat, with most of that fat in saturated form drawn from milk cream.

Nutrient	Amount Per 100g	What It Means
Energy	334 kcal	Dense source of calories for a modest serving size.
Protein	20.8 g	Helps cover daily protein needs from a small portion.
Total Fat	27–28 g	Drives the creamy texture and most of the calories.
Saturated Fat	17 g	Needs attention if you watch cholesterol and heart health.
Carbohydrate	0.5 g	Close to carb-free, so it suits low-carb patterns.
Calcium	184 mg	Builds and maintains bones and teeth.
Sodium	629 mg	High enough that large servings can push salt intake up.
Vitamin B12	1.7 µg	Helps red blood cell formation and nerve function.
Vitamin A	174 µg RAE	Contributes to eye health and immune function.

You can also look up the brie entry in USDA FoodData Central, which uses lab-tested values for protein, fat, vitamins, and minerals in dairy foods. Numbers vary a little across brands and batches, but they stay close to the ranges shown above.

Brie Protein Per 100G Compared With Other Cheeses

Hard cheeses tend to concentrate protein more than soft ones, because they contain less water. Brie sits somewhere in the middle of the pack. Per 100 grams, it gives around 20 to 21 grams of protein, which is less than cheddar or parmesan but similar to many semi-soft cheeses.

That context matters if you like cheese as a main protein source. You may pair brie with meats, beans, or eggs on days when you need more protein, and lean on higher-protein cheeses when brie is the star of the plate. The table below sketches rough protein ranges per 100 grams for common cheeses often found next to brie at the store.

Cheese Type	Protein Per 100g	Typical Use
Brie	~21 g	Soft wedges, baked rounds, spreads.
Cheddar	24–25 g	Slices for sandwiches and snacks.
Parmesan	35–38 g	Grated over pasta, salads, and soups.
Mozzarella (part-skim)	22–24 g	Pizza, caprese salads, melting on casseroles.
Feta	14–16 g	Crumbled over salads, grains, and roasted vegetables.
Cottage Cheese	11–12 g	Bowl meals with fruit or vegetables.
Goat Cheese (soft)	20–22 g	Logs and crumbles for salads and spreads.

This comparison shows that brie holds its own as a protein source, even though it is known first for texture and flavor. If your main goal at a meal is a high protein hit, a handful of parmesan shavings or a thicker slab of cheddar will give you more protein per gram than brie. If you mainly want a creamy accent with a solid protein bonus, brie works well.

How Portions Of Brie Translate To Protein

Few people eat 100 grams of brie at once, so it helps to break that 100 gram value into everyday portions. Nutrition data from Verywell Fit notes that a one ounce serving of brie, roughly 28 grams, contains about 5.9 grams of protein and 95 calories, which matches the 21 grams of protein per 100 grams figure when scaled up.

Here are rough guides for how that per-100-gram protein number plays out on the plate:

• Small Tasting Wedge (20–25 g): Around 4 to 5 grams of protein, similar to a small egg.
• Moderate Slice On Bread (30–35 g): Around 6 to 7 grams of protein, similar to a pot of standard yogurt.
• Hearty Baked Brie Portion (50 g): Around 10 to 11 grams of protein, in the range of a modest chicken thigh without skin.

When you pair brie with nuts, cured meats, beans, or whole grains, the total protein climbs fast. A snack plate with a 30 gram slice of brie, a handful of almonds, and some wholegrain crackers can easily pass 15 grams of protein while still feeling like a treat.

Balancing Brie With Fat, Salt, And Health Goals

Protein numbers are only part of the story. Brie is also rich in saturated fat and salt. The NHS guidance on milk and dairy points out that cheeses such as brie often contain between 20 and 40 grams of fat per 100 grams, much of it saturated. Health bodies like the American Heart Association saturated fat advice suggest keeping saturated fat intake to a modest slice of daily calories to help manage blood cholesterol.

At roughly 17 grams of saturated fat and more than 600 milligrams of sodium per 100 grams, brie packs a lot of richness into a small package. That does not mean you need to avoid it, but it does reward mindful serving sizes. A small wedge shared across a board, or thin slices layered with high-fiber foods like fruit and whole grains, spreads the fat and salt across the rest of the meal.

Brie also brings helpful nutrients to the table. It contributes calcium for bone health, vitamin B12 for nerve function, and vitamin A. So while it is not a lean protein, it does give more than calories alone, especially when eaten in modest amounts as part of a mixed meal.

Practical Ways To Use Brie For Protein

Once you know that 100 grams of brie carries about 21 grams of protein, it becomes easier to build snacks and meals that make use of that number. The goal is not to turn brie into a bodybuilding food, but to treat it as a flavorful protein source that can round out a balanced plate.

• Cheese Board With A Protein Twist: Add nuts, sliced boiled eggs, or lean cured meats to a brie-heavy board so that total protein climbs without relying on cheese alone.
• Brie On Wholegrain Toast: Lay a 25 to 30 gram slice of brie on seeded toast and add tomato or apple slices. You get around 5 to 6 grams of protein from the brie, plus extra from the bread.
• Roasted Vegetables With Brie: Toss roasted root vegetables or Brussels sprouts with small cubes of brie at the end of cooking. The cheese softens and adds around 4 to 5 grams of protein in each 20 to 25 gram portion.
• Salads With Brie Cubes: Swap some of the usual croutons for 15 to 20 gram cubes of brie scattered over leafy greens, beans, and seeds for a satisfying mix of textures and a steady trickle of protein.

In each of these ideas, the protein contribution from brie links with protein from other foods, while the creamy texture makes smaller amounts feel generous.

Who Might Want To Limit Brie

Brie can fit into many eating patterns, but some people benefit from tighter limits. Anyone with lactose intolerance, a milk protein allergy, or a history of high cholesterol or heart disease needs personal advice from a doctor or registered dietitian before increasing high-fat dairy intake.

Those watching blood pressure also need to be careful with the sodium in brie. With more than 600 milligrams of sodium per 100 grams, larger servings can eat up a big share of a day’s salt allowance. Using thin slices, pairing with low-salt foods, and saving brie for occasional meals helps manage this without cutting it out completely.

Pregnant people should stick with pasteurised brie products and follow local food safety advice, because soft cheeses made from unpasteurised milk may carry a higher risk of bacterial contamination. Checking labels and buying from trusted producers adds a layer of safety along with better flavor.

Brie Protein Numbers In Daily Life

When you zoom out, brie sits in a helpful middle ground. Per 100 grams it offers about 21 grams of protein, which is respectable without reaching the density of parmesan, and it adds that familiar creamy bite that draws people back to it. At the same time, its saturated fat and sodium call for small to moderate portions rather than free pouring slices.

Thinking in 100 gram blocks makes it easy to plan. A half block at 50 grams brings around 10 to 11 grams of protein, while a couple of slim 15 gram slices on crackers bring 3 grams or so. With those mental numbers, you can enjoy brie on a board, in a baked dish, or stirred through roasted vegetables while still keeping an eye on both protein intake and overall nutrition from the rest of the meal.