If you love cheese, you’re far from alone: According to the National Institutes of Health, nearly 7 in 10 U.S. adults eat cheese every day, regardless of age or gender. But while this dairy staple is often deemed “unhealthy,” it can definitely be part of a healthy diet. You might be surprised to learn that many types of cheese are also great sources of protein, which is one of the three main macronutrients (along with carbohydrates and fat) needed to maintain a balanced diet and overall health.
Whether you’re a cheese lover or looking to increase your protein intake, this article is for you. In this article, we explore what protein is, why you need it, and introduce the 10 most protein-rich cheeses to add to your diet, ranked by protein content. Here’s what you need to know.
What is protein and why do we need it?
Protein is the body’s basic building block. It is essential for repairing tissue, supporting immune function, recovering muscle and synthesizing important enzymes and hormones.
Protein is made up of amino acids and is necessary for maintaining muscle mass and cellular health. In a 2022 study, Nutrition Journal Cheese has been shown to help increase muscle protein synthesis at rest and during post-exercise recovery.
“Protein also provides a source of energy, especially if your carbohydrate and fat intake is low.” Trista Best, RD“Not getting enough protein can lead to muscle wasting, weakened immune function, and other health problems,” she adds, a registered dietitian at Balance One Supplements.
Top 10 Cheeses with the Highest Protein Content
1. Parmesan
Per 1 oz (28 g): 10 g Protein
“Parmesan is a firm, granular cheese known for its rich, nutty flavor and sharp aroma,” says Best. This popular cheese is commonly grated over pasta dishes like spaghetti and risotto, but its uses are varied. If pasta isn’t your thing or you’re looking for a new way to use Parmesan, try our Crispy Parmesan Chicken Bites or Parmesan Crusted Cabbage Steaks.
2. Romano
Per 1 oz (28 g): 9 g Protein
“Romano cheese is hard, salty and intensely flavored,” says Best. “It’s often grated or shredded and used in dishes that call for a sharper, tangy flavor, such as Caesar salads and minestrone soup.” Plus, a one-ounce serving contains about 30 percent of your daily calcium needs, which support bone health, electrolyte balance and more. This mouthwatering Chicken Romano recipe is a delicious way to indulge while also boosting your protein intake.
3. Gruyere
Per 1 oz (28 g): 8.5 g Protein
“Gruyere is a firm yellow cheese with a slightly sweet, nutty flavor,” Best explains. “It melts easily, making it perfect for dishes like French onion soup and quiche.” If you need some ideas in the kitchen, try this Gruyere, Onion, and Zucchini Quiche or Gruyere Potato Casserole.
4. Switzerland
Per 1 oz (28 g): 8 g Protein
“Known for its distinctive holes and mild, nutty flavor, Swiss cheese melts easily, making it a great choice for sandwiches and fondues,” says Best. It’s also worth noting that Swiss cheese has the lowest sodium content on this list, at just 53 milligrams per ounce, which may be a good option for those concerned about heart health or sodium intake. Used in this Chickpea Green Goddess Salad or this Kielbasa and Swiss Spaghetti Squash Casserole, it’s a great choice for getting more protein.
5. Provolone
Per 1 oz (28 g): 7 g Protein
“Provolone cheese is a smooth, slightly tart Italian cheese that’s often used in sandwiches and salads,” says Best. Plus, provolone cheese contains 11% of your daily phosphorus needs and 20% of your calcium needs, both of which support bone health and fluid balance in the body. If you’re a sandwich lover, give this salami, egg, and provolone sandwich or tomato and provolone sandwich a try and let us know what you think!
6. Monterey Jack
Per 1 oz (28 g): 7 g Protein
“Monterey Jack cheese is a semi-hard cheese with a buttery taste and mild flavor. It melts easily, making it perfect for dishes like quesadillas, nachos and cheeseburgers,” says Best. If you need some tasty dish ideas, try our Loaded Broccoli & Chicken Casserole.
7. Gouda
Per 1 oz (28 g): 7 g Protein
“Gouda is a Dutch cheese known for its rich, caramel-like flavor that only gets better the more it ages,” Best explains. “It’s versatile, so you can use it for snacks, sandwiches, and cheese boards.” Like many of the cheeses on this list, Gouda is a great source of calcium, phosphorus, and zinc. These are nutrients our bodies need to function healthily. They support everything from nerve cell health to fluid balance and immune function. Plus, there are plenty of ways to boost your protein intake with Gouda. Try our Smoked Gouda Broccoli Soup, Barbecue Pork and Smoked Gouda Quesadillas, and Smoked Gouda and Giardiniera Charcuterie Sticks and leave a comment on which one you liked best.
8. Cheddar
Per 1 oz (28 g): 6.5 g Protein
“Cheddar cheese is one of the most beloved and widely used cheeses,” says Best. “It’s versatile in both cooking and snacking, and is found in everything from mac and cheese to grilled cheese sandwiches.” If you’re looking to incorporate more cheddar cheese into your meals to help meet your daily protein intake, try our Tomato Cheddar Cheese Toast and Apple & Cheddar Side Salad with Mustard Vinaigrette.
9. Mozzarella
Per 1 oz (28 g): 6 g Protein
“Mozzarella is a fresh, soft cheese with a mild flavor and chewy texture that’s perfect for pizza, salads, and more. Fresh mozzarella is creamy and delicate, while lower-moisture mozzarella, which is often cut into strips, is firmer and perfect for melting,” says Best. Mozzarella is also one of the low-sodium cheeses on this list, with just 138 milligrams per serving, or about 6 percent of your recommended daily intake. It’s also packed with important nutrients, including calcium, phosphorus, and zinc. Give our Mozzarella, Basil and Zucchini Frittata or Tomato and Smoked Mozzarella Sandwich a try and let us know what you think!
10. Feta cheese
Per 1 oz (28 g): 4 g Protein
“Feta is a white cheese that’s marinated in brine, giving it a tangy, salty flavor. It has a crumbly texture and is often used as a topping on salads, pastries, and roasted vegetables,” says Best. We love feta. eat welland we have a variety of recipes to inspire you. Try our Chickpea, Beet and Feta Salad in Lemon Garlic Vinaigrette, Baked Spaghetti Squash with Spinach and Feta, or Tomato Cucumber Salad with Whipped Feta.
Conclusion
Contrary to popular belief, cheese is an excellent source of protein in a variety of flavors and textures. Whether you’re building a full meal or looking for a protein-packed snack, these high-protein cheeses can be part of a healthy diet and help meet your daily protein needs when enjoyed in moderation.
