Protein is found in every cell of the human body, making it an essential nutrient for many biological processes and overall health. It plays a role in cell structure, immune function, enzyme reactions, hormone synthesis, and more. The current Recommended Dietary Allowance (RDA) for protein is 0.8 grams (g) per kilogram (kg) of body weight daily. However, research continues to point to a need for increased protein intake with a recommendation from the Academy of Nutrition and Dietetics and American College of Sports Medicine of 1.2-2 g per kg of body weight daily.
Cheese, in its many forms, can be a great way to boost protein intake. It's a fundamental dairy product rich in protein and several micronutrients. In addition to rich flavor and creamy texture, high-protein cheese varieties can enhance the nutrient profile of many meals and snacks. Still, not all cheeses are created equal, as some contain more protein than others.
1. Parmesan Cheese
Parmesan is a popular high-protein cheese, with 10.1 grams (g) of protein per ounce (oz) or 9.1 g per 100 calories. Its potent nutty flavor is unmatched. It's formally known as Parmigiano Reggiano, and it contains bioactive compounds, such as prebiotics, probiotic bacteria, vitamins, and mineral salts, that contribute to overall health and disease prevention.
This hard cheese is typically lower in lactose than many other cheese varieties, making it a potentially tolerable choice for those with lactose sensitivities. It can boost the protein content of various dishes, such as soups, pastas, wraps, and salads.
Nutrition per 1 oz of Parmesan cheese:
Calories: 111
Protein: 10.1 g
Carbohydrates: 0.9 g
Fat: 7.1 g
2. Romano Cheese
Romano cheese contains 9 g of protein per oz or 8.2 g per 100 calories. Italian Romano, called Pecorino, is made from sheep's milk and boasts a bold, salty flavor. However, domestic varieties made from cow's milk offer a milder flavor. It's a popular topping for many Italian dishes, such as pasta and baked ziti, but it can also be grated over soups and salads.
Nutrition per 1 oz of Romano cheese:
Calories: 110
Protein: 9 g
Carbohydrates: 1 g
Fat: 7.3 g
3. Gruyere Cheese
Gruyere is a cheese made of cow's milk that originated in Switzerland. It's a firm cheese that contains 8.5 g of protein per oz or 7.2 g per 100 calories. It has a decadent, nutty flavor that's a perfect addition to your event's charcuterie board, or it can elevate the flavor and nutrition profile of your everyday lunch, as it pairs well with sandwiches and salads.
Because of its fat content, it's also considered a good melting cheese. Gruyere is a great option for soups, omelets, and grilled cheese sandwiches.
Nutrition per 1 oz of gruyere cheese:
Calories: 117
Protein: 8.5 g
Carbohydrates: 0.1 g
Fat: 9.2 g
4. Swiss Cheese
Swiss cheese also stands out as a high-protein cheese. It contains 7.7 g of protein per oz or 6.9 g per 100 calories. Its mild flavor, which is sweet and nutty, makes it perfect for a traditional cheese fondue pot. However, it's also an ideal cheese to pair with French onion soup, melted over toast, or sliced and placed on top of crackers.
Nutrition per 1 oz of Swiss cheese:
Calories: 111
Protein: 7.7 g
Carbohydrates: 0.4g
Fat: 8.8 g
5. Provolone Cheese
With 7.3 g of protein per oz and 100 calories, provolone is an Italian semi-firm cheese that easily makes the list of high-protein varieties. Its creamy texture and almost sweet taste make it an exciting addition to many savory recipes.
Provolone is also rich in vitamin B12, which is an essential vitamin for red blood cell formation and DNA synthesis. One ounce of provolone cheese provides 17% of the recommended daily intake of vitamin B12.
Nutrition per 1 oz of provolone cheese:
Calories: 100
Protein: 7.3 g
Carbohydrates: 0.6 g
Fat: 7.5 g
6. Edam Cheese
Edam cheese is most known for its packaging, which is bright red wax paper. However, its protein content is also something to highlight, as it provides 7.1 g per oz and 100 calories. It can be a delicious way to eat. Because of its wax paper, it's a convenient cheese to take on the go for planned high-protein snacks. It has a relatively mild flavor, but aged varieties can have a little more bite.
Nutrition per 1 oz of edam cheese:
Calories: 101
Protein: 7.1 g
Carbohydrates: 0.4 g
Fat: 8.1 g
7. Gouda Cheese
With its mild flavor and creamy texture, Gouda is a popular choice for charcuterie boards. It's a nutrient-dense cheese that pairs well with fresh fruits, vegetables, and crackers—staple brunch appetizers.
However, its benefits extend far beyond its delicious taste. Gouda packs a powerful punch of protein in every serving, approximately 7 g of protein per oz and 100 calories. It is a very creamy cheese that melts beautifully in stews, chilis, and paninis.
Nutrition per 1 oz of gouda cheese:
Calories: 101
Protein: 7.1 g
Carbohydrates: 0.6 g
Fat: 7.8 g
8. Mozzarella Cheese
Mozzarella is a popular cheese that's rich in protein and offers a palatable flavor. Its mild taste and creamy texture make it a staple in many kitchens and for many recipes. When made with skim milk, it's a reasonably low-fat cheese, with just 4.5 g of fat per ounce. Still, that low-fat content doesn't stop mozzarella from melting atop a hot pizza or a toasted baguette.
Mozzarella cheese contains 6.9 g of protein per oz or 9.6 g per 100 calories. It also tends to be lower in sodium and saturated fat than other cheese varieties while still containing essential vitamins and minerals.
Nutrition per 1 oz of part-skim mozzarella cheese:
Calories: 72
Protein: 6.9 g
Carbohydrates: 0.8 g
Fat: 4.5 g
9. Cheddar Cheese
Most people have cubed, shredded, or sliced cheddar cheese in their fridge. It's a staple cheese for many households because it's easily accessible and highly palatable. In addition to its rich taste, cheddar also offers high-quality protein. It contains 6.8 g of protein per oz or 5.9 g per 100 calories.
It's often melted into warm, savory dishes like macaroni and cheese or baked potatoes. However, it can be enjoyed cold, paired with fresh fruits and vegetables for a nutrient-dense snack.
Nutrition per 1 oz of cheddar cheese:
Calories: 115
Protein: 6.8 g
Carbohydrates: 0.6 g
Fat: 9.5 g
10. Colby Cheese
Colby cheese is a semi-hard cheese ideal for everyday cooking. It has a mild, cheddar-like flavor, and it's often combined with jack cheese in the typical grocery store setting. In addition to its palatable taste and versatile cooking possibilities, Colby cheese is rich in protein. It provides an impressive 6.8 g of protein per ounce or 6 g per 100 calories.
Cubed Colby cheese pairs well with fruit, such as apples and pears, for a midday snack or melted over a warm entree, such as burgers and casseroles.
Nutrition per 1 oz of Colby cheese:
Calories: 112
Protein: 6.8 g
Carbohydrates: 0.7 g
Fat: 9.1 g
11. Blue Cheese
Blue cheese, known for its blue marbling, contains 6.1 g of protein per oz and 100 calories. The marbling is caused by the addition of Penicillium, a mold responsible for the cheese's distinct taste. Blue cheese has a crumbly texture and pairs well with fruits and nuts, perfect for sprinkling on refreshing salads. Or, for those who like a little spice, blue cheese dressing makes a great flavor opposite to spicy buffalo wings.
Nutrition per 1 oz of blue cheese:
Calories: 100
Protein: 6.1 g
Carbohydrates: 0.7 g
Fat: 8.1 g
12. Brie Cheese
Brie, a soft cheese with a relatively high protein content, is a staple for many cheese and cracker boards. It's made from cow's milk and contains 5.9 g of protein per oz or 6.2 g per 100 calories. Brie pairs well with whole-grain crackers and vegetable sticks, but its velvety texture is highlighted when combined with acidic foods like pears, apples, and grapes.
Nutrition per 1 oz of brie cheese:
Calories: 95
Protein: 5.9 g
Carbohydrates: 0.1 g
Fat: 7.9 g
13. Feta
Feta cheese is another surprisingly protein-dense cheese with endless possibilities in the kitchen. Authentic feta is a protected designation of origin product, meaning only cheese produced in some regions of Greece can be called feta. Rooted in Greek origin and touted for its salty, tangy flavor, feta cheese is often crumbled over a refreshing salad or baked in the oven.
Genuine feta is made with sheep's milk or a combination of sheep and goat milk. It contains approximately 4 g of protein per oz or 5.4 g per 100 calories. It's also packed with other beneficial nutrients like vitamins, minerals, and probiotics that can improve gut health and overall health.
Nutrition per 1 oz of feta cheese:
Calories: 75
Protein: 4 g
Carbohydrates: 1.1 g
Fat: 6.1 g
14. Ricotta Cheese
Ricotta may not contain the most protein per serving, but it's a valuable cheese for many reasons. It's a low-calorie cheese, providing 3.2 g of protein per oz or 8.3 g per 100 calories. Its light and fluffy texture makes it a perfect topping to smear on whole wheat toast or multi-grain crackers, and many traditional lasagna recipes also call for a hefty serving of ricotta cheese in the layers. However, it can also elevate the protein content of your dessert. It pairs beautifully with various fruits, honey, and a hazelnut spread.
Nutrition per 1 oz of part-skim ricotta cheese:
Calories: 39
Protein: 3.2 g
Carbohydrates: 1.5 g
Fat: 2.2 g
15. Cottage Cheese
Cottage cheese has seen a surge in popularity recently, and for good reason. It's a protein-dense dairy product, with around 3 grams of protein per ounce (oz), or 12.9 grams of protein for every 100 calories. It's rich in casein protein, a slower-digesting milk protein that raises your amino acid levels gradually and keeps them elevated longer, and many brands also contain live cultures that support gut health.
Cottage cheese is a versatile food that enhances the nutrition and flavor profile of sweet and savory dishes. Its mild flavor and unmistakably creamy texture make it an excellent base for puddings, dips, and spreads. However, it can also be enjoyed independently or paired with fresh fruit or vegetables for a nutrient-rich snack.
Nutrition per 1 oz of cottage cheese:
Calories: 23
Protein: 3 g
Carbohydrates: 1.3 g
Fat: 0.6 g
Tips for Consuming More High-Protein Cheese
Incorporating high-protein cheeses into a well-balanced diet can boost the impact of diet on overall health. Consider these tips for consuming more high-protein cheese:
Pair protein-rich cheeses with fruits or vegetables to create a well-balanced and nutritious snack.
Add shredded Parmesan or crumbled feta to omelets for breakfast.
Use sliced cheddar, Swiss, or provolone cheese in sandwiches and wraps.
Create protein-rich pizza by covering it with feta and shredded mozzarella cheese.
Add cottage cheese to creamy sauces to boost its protein content.
And remember that variety is key to a balanced diet, especially concerning protein. Aim to get your protein from various sources to ensure you consume all your essential amino acids, which the body cannot produce on its own.
A Quick Review
High-protein cheeses can be a great addition to a healthy diet, boosting overall protein intake and providing many important micronutrients. While all cheese types can fit into a well-balanced routine, some might be better suited for specific recipes. Many high-protein cheeses can be enjoyed fresh on their own. However, cheeses with a high-fat content will usually melt better, while cheeses with a low moisture content will crumble.
Melting cheeses can boost the protein profile of dishes, such as pasta, soups, and paninis. Hard cheeses make great choices for cheese boards and deli sandwiches. No matter the type of cheese, always consume it in moderation and be mindful of how it contributes to your daily protein goals. A registered dietitian can help navigate the many facets of cheese and its role in a nutritious diet.