Whether you are trying to lose weight, build muscle, or just eat a little healthier, consuming enough protein is important and certain cheeses can help you do this. From parmesan to cheddar, here is a list of high-protein cheeses you can add to your diet today to support your health goals.
Table of contents
Consuming adequate protein is important for overall health as it helps to support tissue maintenance and formation, immune and hormone function, appetite regulation, and weight management. Exactly how much protein you need will vary based on your age, health, activity level, and goals, but consuming plant and/or animal proteins at every meal is a good way to ensure you are meeting your optimal daily protein intake.
Although cheese is primarily a source of fat, cheese does contain protein, and certain cheeses contain more protein than others. In general, low-moisture, low-fat cheeses are typically higher in protein than high-moisture, whole-milk cheeses.
That said, it’s important to understand that cheese, while a good source of protein and micronutrients, is one of the most calorie-dense foods. For this reason, it’s important to be mindful of the serving size and portion size of cheese you consume, otherwise, you can quickly increase your calorie intake while trying to increase your protein intake. A recommended portion size for cheese is roughly the size of your thumb.
List of Highest Protein Cheeses
Here is a list of high-protein cheeses ranked from highest to lowest protein content per serving.
1. Parmesan
Parmesan, also known as Parmigiano-Reggiano, is a hard Italian cheese and one of the highest protein cheeses. Unlike other cheeses, parmesan has a very low lactose content due to its long aging process the long aging process it goes through, which converts the lactose in the milk into lactic acid, making it a great option for individuals who don’t tolerate lactose well (1). Parmesan works well in pasta dishes, soups, and salads, in breaded meats, or on roasted vegetables or potatoes.
Nutrition Facts of parmesan cheese, per 1-ounce serving (2)
- Calories: 111 calories
- Protein: 10.1 grams
- Fat: 7.09 grams
- Carbs: 0.91 grams
2. Romano
Traditional Romano cheese is a hard Italian cheese made from sheep’s milk called pecorino Romano, which translates to sheep [cheese] of Rome, however, North American versions are typically made of cow’s milk and simply referred to as Romano. True pecorino Romano has “Protected Designation of Origin,” or DOP status in the European Union, and must adhere to certain production methods. Romano is good in pasta, meatballs, salads, soups, and stews, and is the traditional cheese used in traditional pasta dishes such as carbonara and cacio e pepe.
Nutrition Facts of Romano cheese, per 1-ounce serving (3)
- Calories: 110
- Protein: 9.02 grams
- Fat: 7.63 grams
- Carbs: 1.03 grams
3. Gruyere
Gruyere is a hard, yellow cow’s milk cheese named after the town of Gruyère in the canton of Fribourg, Switzerland. Thanks to its natural aging process, traditional gruyere cheese is a source of probiotics, a form of beneficial bacteria that support gut health (4). Gruyere cheese has a nutty taste, distinct smell, and smooth texture, and is a good melting cheese as it’s commonly used in French onion soup, quiche, and fondue.
Nutrition Facts of Gruyere cheese, per 1-ounce serving (5)
- Calories: 117
- Protein: 8.45 grams
- Fat: 9.16 grams
- Carbs: 0.10 grams
4. Swiss
While there are many types of traditional Swiss cheese, in North America, the term “Swiss cheese” is often used to refer to Emmental cheese, which is a semi-hard, light-yellow cheese dotted with holes of varying sizes. Also known as “eyes”, the holes in American-style Swiss cheese are produced by carbon dioxide bubbles given off by bacteria that create air pockets during production. Swiss cheese is a great source of calcium, containing 252 mg per 1 ounce, and slices of Swiss cheese are a great addition to a sandwich, burger, or wrap.
Nutrition Facts of Swiss cheese, per 1-ounce serving (6)
- Calories: 111
- Protein: 7.66 grams
- Fat: 8.79 grams
- Carbs: 0.41 grams
5. Provolone
Provolone cheese is a semi-hard Italian cheese with a smooth texture and mellow flavor. It is a stretched-curd cheese that comes in a wide range of shapes and sizes. Provolone can be enjoyed cold or warm and works well in sandwiches and salads or as a simple snack on its own.
Nutrition Facts of Provolone cheese, per 1-ounce serving (7)
- Calories: 100
- Protein: 7.26 grams
- Fat: 7.54 grams
- Carbs: 0.61 grams
6. Edam
Edam is a semi-hard cheese from the Netherlands with a pale-yellow color and is highly distinguishable by its bright red paraffin wax coating. Edam cheese is made from pasteurized cow’s milk and has a mild yet nutty flavor and smooth yet firm texture. The original mini Babybel® is an Edam-style cheese. Edam cheese works well on cheese boards, with crackers, or served with bread.
Nutrition Facts of Edam cheese, per 1-ounce serving (8)
- Calories: 101
- Protein: 7.09 grams
- Fat: 8.11 grams
- Carbs: 0.41 grams
7. Gouda
Gouda is a semi-hard cow’s milk cheese from the Netherlands with an orange color, dense and creamy texture, and aromatic, caramel-like flavor. Gouda cheese can be aged anywhere from 1 to 20 months, which will affect its flavor and texture (9). Whether it’s young, aged, smoked, or flavored, Gouda cheese makes a nice addition to a cheese platter, as a snack with fresh fruit, in croquettes, or mac and cheese.
Nutrition Facts of Gouda cheese, per 1-ounce serving (10)
- Calories: 101
- Protein: 7.06 grams
- Fat: 7.77 grams
- Carbs: 0.63 grams
8. Mozzarella
Mozzarella is a soft cheese with a mild flavor that comes in several formats including fresh, smoked, whole milk, and part-skim, and includes varieties such as buffalo, fior de latte, stracciatella, boconccini, and burrata. Low-fat mozzarella, also known as part-skim mozzarella cheese, is higher in protein than whole milk protein due to its reduced fat content, and low-moisture mozzarella cheese contains more protein than fresh mozzarella due to its reduced water content. Mozzarella is great on pizza and casseroles and works well in sandwiches and salads.
Nutrition Facts of Mozzarella cheese, per 1-ounce serving of part-skim mozzarella (11)
- Calories: 72
- Protein: 6.89 grams
- Fat: 4.51 grams
- Carbs: 0.79 grams
9. Colby
Colby cheese is a semi-hard cheese that originated from Colby, Wisconsin. While often compared to cheddar cheese due to its yellow color, it has a slightly softer texture and milder flavor that resembles Monterey Jack cheese. You may recognize Colby cheese as the orange cheese in the American-style white and orange blocks of cheese. Colby cheese is commonly used as a snack or in sandwiches or salads.
Nutrition Facts of Colby cheese, per 1-ounce serving (12)
- Calories: 112
- Protein: 6.75 grams
- Fat: 9.1 grams
- Carbs: 0.73 grams
10. Cheddar
Cheddar is a widely recognized and popular semi-hard cheese originating from England. It is sold in several varieties including milk, medium, sharp, extra-sharp, premium, and aged. Unlike mozzarella cheese, cheddar cheese is not protected by designation of origin and it is now produced all over the world. Cheddar is a highly versatile cheese as it works well on a cheese board, with crackers or bread, in eggs, soups, chilis, quiches, savory muffins, and grilled cheese sandwiches, as well as with apple pie.
Nutrition Facts of Cheddar cheese, per 1-ounce serving (13)
- Calories: 114
- Protein: 6.49 grams
- Fat: 9.44 grams
- Carbs: 0.96 grams
11. Blue
Blue cheese is a generic term for a range of cheeses that are marbled with blue veins of mold and include varieties such as English Stilton, French Roquefort, and Italian Gorgonzola. These cheeses can be made from cow’s milk, sheep’s milk, or goat’s milk and receive their blue hue from the fungus penicillium roqueforti. In addition to its color, blue cheese is known for its strong smelt and funky, pungent flavor. Blue cheese works well in salads, savory breads and tarts, and is the featured ingredient in blue cheese dressing.
Nutrition Facts of Blue cheese, per 1-ounce serving (14)
- Calories: 100
- Protein: 6.07 grams
- Fat: 8.14 grams
- Carbs: 0.66 grams
12. Halloumi
Halloumi is a semi-hard, unripened, brined cheese made from a mixture of goat’s milk and sheep’s milk, although sometimes made from cow’s milk, said to have originated from Cyprus. It is known for its squeaky texture and salty texture and is perfect for grilling or pan-frying. Halloumi cheese works well in salads, sandwiches, and bowls.
Nutrition Facts of Halloumi cheese, per 1-ounce serving (15)
- Calories: 90
- Protein: 5.99 grams
- Fat: 7.0 grams
- Carbs: 1.0 grams
13. Brie
Brie is a soft-ripened, off-white French cheese made from cow’s milk known for its white rind and creamy interior. Brie is made in several varieties including regular, double cream, or triple cream, which are made by adding extra cream before forming the curd. While often compared to Camembert, brie has a butterier texture and creamier flavor, a higher milk fat percentage, and is made in much larger-sized wheels. Brie cheese is a wonderful addition to a cheese board, works well in sandwiches, and works well baked with fruit and served with bread for a delicious appetizer.
Nutrition Facts of Brie cheese, per 1-ounce serving (16)
- Calories: 95
- Protein: 5.9 grams
- Fat: 7.85 grams
- Carbs: 0.13 grams
14. Goat
While goat cheese can include any cheese made from goat milk, the term “goat cheese” in North America typically refers to fresh, unripened goat cheese. Also known as fresh chèvre, goat cheese has a soft texture and tangy flavor and is sold in small log shapes or as pre-crumbled goat cheese. It can also be found coated in ash, herbs, and dried fruits. Goat cheese is great for spreading on sandwiches, crackers, or bread, and works well as a high-protein topping to green salad.
Nutrition Facts of Goat cheese, per 1-ounce serving of soft goat cheese (17)
- Calories: 75
- Protein: 5.24 grams
- Fat: 5.98 grams
- Carbs: 0 grams
15. Feta
Feta is a brined, firm Greek cheese with a crumbly texture and is traditionally made from goat’s milk, sheep’s milk, or a combination of the two. Like parmesan cheese, feta is protected by designation of origin (PDO) in the European Union. Feta is lower in fat than many other cheeses, which makes it lower in calories. Feta works well in salads, appetizers, shakshuka, and savory baked goods, and even makes a great creamy pasta sauce.
Nutrition Facts of Feta cheese, per 1-ounce serving (18)
- Calories: 75
- Protein: 4.03 grams
- Fat: 6.10 grams
- Carbs: 1.10 grams
16. Cottage Cheese
Cottage cheese is a curdled milk product with a slightly liquid and creamy texture and a little bit sweet and a little bit salty flavor. Cottage cheese is far lower in calories than other styles of cheese, which is why the suggested portion size of cottage cheese (1/2 cup) is much larger than other styles of cheese (1 ounce). Cottage cheese comes in whole milk, 2%, and 1% varieties, and the lower the milk fat content the higher the protein content. Cottage cheese is a great snack on its own, in savory bowls with eggs, sweet bowls with fruit and honey, in pancakes, and you can even add cottage cheese to scrambled eggs and make a creamy tomato sauce.
Nutrition Facts of cottage cheese, per 1-ounce serving of 1%, low-fat cottage cheese (19)
- Calories: 20
- Protein: 3.52 grams
- Fat: 0.29 grams
- Carbs: 0.77 grams
17. Ricotta
Ricotta is a soft Italian cheese with a mild flavor made from cow, sheep, goat, or buffalo milk. The term ricotta translates to recooked or cooked twice in Italian and is known as a whey cheese as it is made from whey, the liquid left over from the cheese-making process of other cheeses. Like cottage cheese, ricotta cheese is lower in calories than other styles of cheese, and part-skim ricotta cheese contains more protein than whole-milk ricotta cheese. Ricotta is commonly used in sweet and savory Italian dishes such as cakes, pastries, lasagna, and other pasta dishes.
Nutrition Facts of Ricotta cheese, per 1-ounce serving of part-skim ricotta cheese (20)
- Calories: 39
- Protein: 3.23 grams
- Fat: 2.24 grams
- Carbs: 1.46 grams
Ranking of High-Protein Cheeses per Serving
| Cheese | Protein per 1 ounce | Protein per 100 grams |
| Parmesan | 10.1 grams | 35.8 grams |
| Romano | 9.0 grams | 31.8 grams |
| Gruyere | 8.5 grams | 29.8 grams |
| Swiss | 7.7 grams | 27.0 grams |
| Provolone | 7.3 grams | 25.6 grams |
| Edam | 7.1 grams | 25.0 grams |
| Gouda | 7.1 grams | 24.9 grams |
| Mozzarella (Skim) | 6.9 grams | 24.3 grams |
| Colby | 6.8 grams | 23.8 grams |
| Cheddar | 6.5 grams | 22.9 grams |
| Blue | 6.1 grams | 21.4 grams |
| Halloumi | 6.0 grams | 21.4 grams |
| Brie | 5.9 grams | 20.8 grams |
| Goat (soft) | 5.2 grams | 18.5 grams |
| Feta | 4.0 grams | 14.2 grams |
| Cottage Cheese (1%) | 3.5 grams | 12.4 grams |
| Ricotta (Skim) | 3.2 grams | 11.4 grams |
All nutrition data is based on FoodData Central.
High-Protein Cheese FAQs
The top 3 cheeses with the most protein are parmesan, Romano, and Gruyere cheese.
Yes. Cheese is a good source of protein and calcium and can most certainly be included in a high-protein diet.
Hard cheese and semi-soft cheese tend to contain the most protein and all essential amino acids required for muscle growth. A 1-ounce serving of Swiss, Provolone, or Gouda cheese can add 7 to 8 grams of protein per meal, while 1/2 cup of low-fat cottage cheese can add 14 grams of protein.
All cheeses can support weight loss as long as the individual consumes a calorie intake that maintains a calorie deficit. Eating balanced meals with adequate protein, fiber, and healthy fats will help to ensure you are fueled and full while losing weight. Generally speaking, building meals with high-protein, low-calorie foods such as low-fat cheeses is a good way to boost protein intake while remaining in a calorie deficit.
The Bottom Line
Cheese is a good source of protein and can help to increase protein intake. The highest protein cheeses are parmesan, Romano, Gruyere, Swiss, and provolone cheese, but all cheeses are healthy and can be included in a balanced diet. The recommended portion size for cheese is roughly the size of your thumb, while the recommended portion size for cottage cheese is roughly the size of your palm.
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