Most people would agree that life is better with cheese in it. Whether you’re enjoying a perfectly constructed charcuterie spread and a glass of wine, enjoying a cozy grilled cheese sandwich or snacking on a few bites of crackers, cheese has a way of making every day a little brighter. And while cheese comes with a higher fat and calorie count, it’s also packed with protein — a key nutrient found in dairy products that makes cheese a valuable addition to many healthy eating plans. But how much protein is there in your favorite cheese?
All cheese contains protein, but the amount varies between types, with options like cottage cheese, ricotta, provolone and Swiss having some of the highest levels per serving. Protein provides your body with tons of great benefits, so incorporating high-protein cheeses into your diet can help you enjoy benefits like weight loss, reduced cravings, and lean muscle maintenance.
Read on to see how much protein is in all your favorite types of cheese, ranked from highest to lowest protein. Then check out 25 ways to eat more protein at every meal.
Cottage cheese
Protein per 1/2 cup: 14 grams
Somewhat similar in texture to ricotta, cottage cheese has the most protein in cheese (and the largest serving size). Although its taste is hotly debated – you tend to either love it or hate it – the health benefits are clear.
FAMILY: 7 Healthiest Cottage Cheese Brands – and 4 to Skip
Ricotta
Protein per 1/2 cup: 9.4 grams
Coming in at about 9 grams of protein per 1/2 cup serving, this soft, mild, high-protein cheese makes any dish super creamy without overpowering the main ingredients. You can find it in lasagna, baked ziti, or even just spread it on toast.
FAMILY: 27 creative ricotta cheese recipes
Gruyere
Protein per 1 ounce: 8.5 grams
Gruyere is often melted into fondue, macaroni and cheese, and grilled cheese, and for good reason. It melts down into a velvety, smooth texture and adds plenty of protein. It has a mild, sweet and salty taste.
Parmesan
Protein per 1 ounce: 8.1 grams
Another yummy Italian cheese, Parmesan is more than just the “shaker” cheese you add to mom’s spaghetti. The hard, sharp, protein-rich cheese is often grated rather than eaten in pieces. Add it to your favorite roasted vegetables (we love this Parmesan Roasted Broccoli Side Dish), pizza, pasta, salad, and more. You really can’t go wrong.
FAMILY: 10 Best Protein-Rich Breads
Pecorino Romano
Protein per 1 ounce: 8 grams
This hard, salty cheese is packed with more protein than you might think. Since it’s more of a grated cheese, you might not eat the full portion size, but it enhances the flavor of Italian dishes like no other. Add it to your favorite pasta dish or salad for even more flavor (and protein).
Swiss
Protein per 1 ounce: 7.7 grams
Known as the “hollow cheese”, Swiss is super mild and goes well on sandwiches. And with almost eight grams of protein, feel free to add another slice to your lunch favorite.
Provolone
Protein per 1 ounce: 7.3 grams
Another deli favorite, mild provolone, takes on a more intense flavor when melted. Try this healthy panini with provolone, peppers and arugula for an upgraded office lunch. And since it has over 7 grams of protein per serving, it’s one of the higher protein cheeses on the list. Try it with this Provolone, Paprika and Arugula Panini recipe.
Fontina
Protein per 1 ounce: 7.3 grams
Fontina is a superb processed cheese, a decadent addition to macaroni and cheese and grilled cheese. With a little more than seven grams of protein per serving, it’ll keep you full, too.
Gouda
Protein per 1 ounce: 7 grams
Gouda is nutty and sweet, and the smoked varieties go well with nuts. The Dutch cheese has a waxy rind that keeps it fresh and soft. Instead of eating it on a cheese plate, try these Smoked Gouda and Ham Muffin Pans, perfect for mornings on the go.
Manchego
Protein per 1 ounce: 7 grams
This mild, aged Spanish sheep’s milk cheese has a firm texture and is perfect for people with lactose intolerance. It has a buttery flavor and is delicious grated over salads, soups or even egg dishes.
Asiago
Protein per 1 ounce: 7 grams
This hard, sharp, protein-rich cheese may smell like smelly feet, but it adds richness and flavor to any dish it’s added to. It is often eaten aged, which is when it takes on the sharp flavor we know and love. Try it with pasta dishes, Caesar salads and even pizza.
FAMILY: 23 protein-rich snacks to keep you full and energized all day
Cotija
Protein per 1 ounce: 7 grams
This crumbly Mexican cheese is delicious on guacamole, carnitas tacos and Mexican street corn. And the 7 grams of protein per serving is certainly an excuse to sprinkle on a little more.
Pepper Jack
Protein per 1 ounce: 7 grams
This spicy and semi-hard cheese has flecks of sweet and hot paprika for a deep flavor and a kick. It also holds up well on a cheese platter and tastes delicious in stuffed peppers or other South American dishes.
Muenster
Protein per 1 ounce: 6.6 grams
This soft, supple and mild cheese is the American version of the French Munster cheese. Its orange peel gives it a nutty and sweet flavor. Try adding it to your favorite grilled cheese or pairing it with nuts and crackers.
FAMILY: The healthiest store bought biscuits
Cheddar
Protein per 1 ounce: 6.5 grams
Fan-favorite cheddar comes in at 6.5 grams of protein per serving. This versatile cheese is delicious in all varieties, from mild to aged. Add it to eggs, salads, casseroles, soups and more; it’s a staple in the fridge. Try this broccoli cheddar soup the next time you need some comfort food.
FAMILY: 10 Best and Worst Cheddar Cheeses
Mozzarella
Protein per 1 ounce: 6.3 grams
Beloved mozzarella is as versatile as it is healthy. Find it in the classic caprese salad, on top of pizzas, mixed into eggs, or just eaten by itself for a healthy, protein-packed snack. The next time you host a gathering, make this incredible vegetarian mozzarella Spiedini (basically, just skewered grilled cheese and chunks of hearty bread—you can’t go wrong).
FAMILY: 9 best & worst mozzarella cheeses
Gorgonzola
Protein per 1 ounce: 6 grams
Another tangy, dry cheese; you only need a sprinkle of gorgonzola to taste the full flavor. It goes well with fresh fruit such as figs, pears and apples, as well as sweet jam.
FAMILY: 6 Best Low Sodium Cheeses
Colby Jack
Protein per 1 ounce: 6 grams
The marriage of Colby and Monterey cheeses came together for this semi-hard deli favorite, which packs 6 grams of protein per ounce. This cheese pairs well with pepperoni and salami, and you can find it in fondues and lots of Mexican dishes.
Blue cheese
Protein per 1 ounce: 6.1 grams
Buffalo wings and blue cheese? A match made in heaven. The tangy, crumbly cheese is the perfect way to tame a spicy dish. Crumble it over a tossed salad or mix it into a blue cheese dressing for a buffalo chicken sandwich—either way, you’ll get about six grams of added protein.
FAMILY: I tried 11 blue cheese dressings and the best were rich and balanced
Brie
Protein per 1 ounce: 5.9 grams
Brie has about 6 grams of protein per serving and is often eaten as a stand-alone cheese rather than in dishes. Spread it on wholemeal bread with fig marmalade or on a sesame cracker to really embrace its buttery flavor.
Goat cheese
Protein per 1 ounce: 5.2 grams
You’re likely to find a log of goat cheese on any cheese board or on top of a mixed green salad. Crumbly and tart, you can find garlic and herb, cranberry, and even bacon-infused varieties to spread on crackers. For an appealing dish, try this Bacon Pizza with Caramelized Onions and Goat Cheese recipe.
American
Protein per 1 slice: 4 grams
This processed cheese comes in at 4 grams of protein. Serve it in a classic grilled cheese mixed in macaroni and cheese or on your favorite sandwich. But since it’s more processed than most of the cheeses on this list, eat it sparingly.
Fat
Protein per ounce: 4 grams
This crumbly Greek cheese is sharp and pungent and pairs perfectly with sweeter salads to add protein and depth of flavor. It’s also yummy sprinkled over shawarma or mixed into eggs. In fact, you can add this savory artichoke and feta quiche to your breakfast recipe arsenal to really enjoy it.
FAMILY: 5 cheeses you can still eat if you have high cholesterol
Sign up for our newsletter!
The post 23 Best High-Protein Cheeses You Can Eat appeared first on .
