Top 10 Incredible Cheeses with the Highest Protein Content Ranked

• Facebook
• X
• Instagram

If you love Cheese, you’re not alone. The National Institutes of Health report that nearly 70% of U.S. adults eat cheese daily, no matter their age or gender. While cheese often gets a bad rap for being unhealthy, it can actually be part of a nutritious diet. Many cheeses are packed with protein, an essential nutrient for a balanced diet and good Health.

Whether you’re a cheese enthusiast or just looking to boost your protein intake, this article is for you. We’ll explain what protein is and why it’s important, then list the top 10 cheeses with the highest protein content, so you can easily add them to your diet. Here’s what you need to know.

What is Protein and Why Is It Essential?

Protein is a key building block for your body, vital for repairing tissues, supporting your immune system, recovering muscles, and making important enzymes and hormones.

It’s made of amino acids, which help maintain muscle mass and keep your cells healthy. A 2022 study in The Journal of Nutrition found that cheese can boost muscle protein production, both at rest and during recovery after exercise.

“Protein also helps provide energy, especially if you’re not getting enough carbs and fats,” says Trista Best, RD, a registered dietitian with Balance One Supplements. “Without enough protein, you might experience muscle loss, a weakened immune system, and other health problems,” she adds.

“10 Top Cheeses with the Most Protein, Ranked”

1. Parmesan

1-ounce (28 gram) serving: 10g protein

“Parmesan cheese is a hard, crumbly cheese with a rich, nutty flavor and a strong smell,” says Best. It’s often grated over pasta dishes like spaghetti and risotto, but it can be used in many other ways too.

2. Romano

1-ounce (28 gram) serving: 9g protein

“Romano cheese is a hard, salty cheese with a strong flavor,” says Best. “It’s commonly grated or shredded for dishes that need a tangy kick, like Caesar salad or minestrone soup.” One ounce of Romano cheese provides about 30% of your daily calcium needs, which supports bone health and helps maintain electrolyte balance.

Try the tasty Chicken Romano recipe to enjoy Romano cheese while boosting your protein intake.

3. Gruyère

1-ounce (28 gram) serving: 8.5g protein

“Gruyère is a firm, yellow cheese with a slightly sweet and nutty taste,” Best explains. “Its excellent melting properties make it perfect for dishes like French onion soup or quiche.”

4. Swiss

1-ounce (28 gram) serving: 8g protein

“Swiss cheese is famous for its holes and mild, nutty flavor. It melts nicely, making it perfect for sandwiches and fondues,” says Best. Swiss cheese also has the lowest sodium content on this list, with just 53 milligrams per ounce, which can be a good choice for those watching their heart health and sodium intake.

You can enjoy Swiss cheese in dishes like this Green Goddess Salad with Chickpeas and Kielbasa & Swiss Spaghetti Squash Casserole, both great for boosting your protein intake.

5. Provolone

1-ounce (28 gram) serving: 7g protein

Best says, “Provolone cheese is an Italian cheese with a smooth texture and a slightly tangy taste. It’s great for sandwiches and salads.” It also provides 11% of your daily phosphorus needs and 20% of your daily calcium needs, both of which help support bone health and fluid balance in your body.

If you love sandwiches, try this Salami, Egg & Provolone Sandwich or Tomato & Provolone Sandwich and let us know what you think!

6. Monterey Jack

1-ounce (28 gram) serving: 7g protein

“Monterey Jack cheese is a semi-hard cheese with a buttery taste and mild flavor,” says Best. It melts nicely, making it ideal for dishes like quesadillas, nachos, and cheeseburgers. If you’re looking for a tasty recipe, try the Loaded Broccoli & Chicken Casserole for some delicious inspiration.

7. Gouda

1-ounce (28 gram) serving: 7g protein

“Gouda is a Dutch cheese with a rich, caramel-like flavor that gets better as it ages,” explains Best. “It’s versatile and can be used in snacks, sandwiches, and cheese boards.” Like many cheeses, Gouda is a good source of calcium, phosphorus, and zinc, which are important for nerve health, fluid balance, and immune function.

There are plenty of ways to boost your protein intake with Gouda.

8. Cheddar

1-ounce (28 gram) serving: 6.5g protein

“Cheddar is one of the most popular and commonly used cheeses,” says Best. “It’s great for cooking and snacking, and is used in dishes like macaroni and cheese and grilled cheese sandwiches.”

9. Mozzarella

1-ounce (28 gram) serving: 6g protein

Best says, “Mozzarella is a fresh, soft cheese with a mild taste and stretchy texture that works well on pizzas, salads, and more. Fresh mozzarella is creamy and delicate, while low-moisture mozzarella, which is often shredded, is firmer and melts better.”

Mozzarella is also a lower-sodium cheese, with only 138 milligrams per serving, which is about 6% of the daily limit. Plus, it’s packed with essential nutrients like calcium, phosphorus, and zinc.

10. Feta

1-ounce (28 gram) serving: 4g protein

“Feta is a white cheese that’s soaked in brine, giving it a tangy and salty flavor. It’s crumbly and often used in salads, pastries, and as a topping for roasted vegetables,” says Best. We at EatingWell love feta too and have many recipes to inspire you.

In Conclusion

Despite common beliefs, cheese is actually a great source of protein and comes in many flavors and textures. Whether you’re preparing a meal or just need a protein-rich snack, these high-protein cheeses can help you meet your daily protein goals and fit into a healthy diet when eaten in moderation.