The Protein Amount In Every Type of Cheese — Eat This Not That (2023)

When we talk about foods with a lot of protein, we usually focus on meats, nuts, and legumes. But dairy—specifically, cheese—actually packs a punch when it comes to protein. So while it's easy to write off cheese as a healthy eating no-no, we shouldn't be so quick to judge. In moderation, the fat and protein in the yummy dairy food can serve as the perfect healthy snack or meal topper. Here, we cover 23 of the most popular cheeses and their protein amount per serving.

1

Ricotta

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Per 1 oz: 3.06 g protein

Coming in at around three grams of protein per ounce, this soft, mild cheese makes any dish supremely creamy without overpowering the main ingredients. You can find it in lasagna, baked ziti, or even just spread it on toast.

2

Brie

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Per 1 oz: 5 g protein

Brie has around five grams of protein per serving and is often eaten as a standalone cheese rather than in dishes. Spread it on seedy bread with fig jam or on a sesame cracker to really embrace its buttery flavor. Consider trying this alternative to mozzarella sticks: melted brie with mixed veggies.

3

Feta

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Per 1 oz: 5.1 g protein

This crumbly Greek cheese is sharp and pungent, pairing perfectly with sweeter salads to add protein and depth of flavor. It's also yummy sprinkled over top shawarma or mixed into eggs. In fact, add this savory Artichoke and Feta Quiche to your breakfast recipe arsenal to really enjoy it.

4

Goat Cheese

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Per 1 oz: 5.1 g protein

You'll likely find a log of goat cheese on any cheese board or atop a mixed green salad. Crumbly and tart, you can find garlic and herb, cranberry, and even bacon-infused varieties to spread on crackers. For a crowd-pleasing dish, try this Bacon Pizza With Caramelized Onions and Goat Cheese recipe.

5

Cotija

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The Protein Amount In Every Type of Cheese — Eat This Not That (5)

Per 1 oz: 5.7 g protein

This crumbly Mexican cheese is delicious on guacamole, carnitas tacos, and Mexican street corn. And with almost six grams of protein per serving, that's an excuse to sprinkle on a little more.

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Per 1 oz: 6.1 g protein

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 wedge salad or mix it into a blue cheese dressing for a buffalo chicken sandwich—either way, you're getting around six grams of added protein.

7

Muenster

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Per 1 oz: 6.1 g protein

This soft, smooth, and mild cheese is the American version of the French Munster cheese. Its orange rind gives it a nutty and sweet flavor. Try adding it to your favorite grilled cheese, or just pair it with nuts and crackers.

8

American

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Per 1 oz: 6.1 g protein

This processed cheese comes in at 6.1 grams of protein. Serve it up in a classic grilled cheese, mixed into macaroni and cheese, or on your favorite sandwich. However, because it's more processed than most cheeses on this list, eat it sparingly.

9

Gorgonzola

The Protein Amount In Every Type of Cheese — Eat This Not That (9)

Per 1 oz: 6.6 g protein

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Another tangy, dry cheese, you only need a sprinkle of gorgonzola to taste the full-bodied flavor. It pairs well with fresh fruits like figs, pears, and apples, and sweet jams.

10

Colby Jack

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Per 1 oz: 6.8 g protein

The marriage of Colby and Monterey cheeses came together for this semi-hard deli favorite, which packs in almost seven grams of protein per ounce. This cheese pairs well with pepperoni and salamis, and you can find it in fondues and plenty of Mexican dishes.

11

Gouda

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Per 1 oz: 7.1 g protein

Gouda is nutty and sweet, and the smoked varieties pair deliciously 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 Muffin Tin Smoked Gouda and Ham Quiches, perfect for mornings on the go.

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Per 1 oz: 7.1 g protein

This mild, aged, Spanish sheep-milk cheese has a hard texture and is perfect for people with a lactose intolerance. It has a buttery flavor and is delicious when grated on salads or soups, or even in egg dishes.

13

Asiago

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Per 1 oz: 7.1 g protein

This hard, sharp cheese might smell like stinky feet, but it adds richness and flavor to any dish it's added to. It's often eaten aged, which is when it takes on the sharp flavor we know and love. Try it added to pasta dishes, Caesar salads, and even pizza.

RELATED: The easy way to make healthier comfort foods.

14

Provolone

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The Protein Amount In Every Type of Cheese — Eat This Not That (14)

Per 1 oz: 7.3 g protein

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. Try it with this Provolone, Peppers, and Arugula Panini recipe.

15

Fontina

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Per 1 oz: 7.3 g protein

A supreme melting cheese, Fontina is a decadent add-in to macaroni and cheese and grilled cheese. And with a little more than seven grams of protein per serving, it'll keep you full, too.

16

Pepper Jack

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Per 1 oz: 7.5 g protein

This spicy and semi-hard cheese has flecks of sweet and hot peppers for a depth of flavor and a kick. It also holds its own on a cheese platter and tastes delicious in stuffed peppers or other South American dishes.

17

Cheddar

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Per 1 oz: 7.6 g protein

Fan-favorite cheddar comes in at almost eight 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 refrigerator staple. Try this Broccoli Cheddar Soup next time you need some comfort food.

18

Pecorino Romano

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Per 1 oz: 8.1 g protein

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This hard, salty cheese is packed with more protein than you might think. Because it's more of a grating cheese, you may not eat the full serving 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).

19

Mozzarella

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Per 1 oz: 8.2 g protein

Beloved mozzarella is as versatile as it is healthy. Find it in the classic caprese salad, atop pizzas, mixed into eggs, or just eaten by itself for a healthy, protein-packed snack. Next time you're hosting a get-together, make this incredible Vegetarian Mozzarella Spiedini (basically, just skewered grilled cheese and bites of hearty bread—you can't go wrong).

20

Gruyere

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Per 1 oz: 8.2 g protein

Gruyere is often melted in fondues, macaroni and cheese, and grilled cheese, and for good reason. It melts down into a velvety, smooth texture and adds tons of protein. It has a mild, sweet and salty flavor.

21

Swiss

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Per 1 oz: 8.2 g protein

Known as the "holey cheese," Swiss is super mild and goes well on sandwiches. And with eight grams of protein, feel free to add on another slice to your lunchtime favorite.

22

Parmesan

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Per 1 oz: 9.2 g protein

Another yummy Italian cheese, parmesan is more than just the "shaker cheese" you add to mom's spaghetti. The hard, sharp cheese is often grated rather than eaten in chunks. 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.

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Per 1/2 cup: 13 g protein

Slightly similar to ricotta in texture, cottage cheese has the most protein (and the biggest serving size). While its tastiness is hotly debated—you tend to either love it or hate it—the health benefits are clear.

FAQs

Does all cheese have the same amount of protein? ›

Cheeses high in protein include ricotta, low-fat cottage cheese, Parmesan, Romano, non-fat cheddar, gruyere, low-fat Swiss, fontina, and more. In general, cheeses which are low in fat will provide more protein per serving, however, this is not always the case.

Which type of cheese has the most protein? ›

Parmesan - 35.1 g

Keep in mind, although it's the highest protein cheese, you wouldn't eat as much parmesan as you would say Edam or Halloumi. Per 100g, Parmesan has 35.1g of protein, 0.0g of carbs and 28.8g of fat.

Is there a lot of protein in cheese? ›

Not only are dairy foods like milk, cheese, and yogurt excellent sources of protein, but they also contain valuable calcium, and many are fortified with vitamin D.

How much protein do you get from cheese? ›

One ounce of hard cheese, or a wedge about the size of your thumb, contains about 120 calories, 8 grams (g) of protein, 6 g saturated fat, and 180 milligrams (mg) of calcium. A half-cup of soft cheese like 4% full-fat cottage cheese has about 120 calories, 14 g protein, 3 g saturated fat, and 80 mg of calcium.

Does cheese have more protein than eggs? ›

An ounce of cheese just edges out an egg with its protein content, but it does have more.

What cheese has the most protein and least fat? ›

Cottage cheese

Cottage cheese is much higher in protein than other cheeses. A 1/2-cup (110-g) serving of low fat cottage cheese provides ( 13 ): Calories: 90. Protein: 12 g.

Which type of protein cheese is? ›

Cheese is very high in protein and there are two types of protein in dairy milk. It's casein protein and whey protein. Casein is slow digesting. Most of milk is casein protein.

Which cheese is best for everything? ›

Provolone: This cow's milk cheese originated in Italy. It tastes mild when young, and grows sharper as it's aged. Sliced thin, young provolone is one of the best cheese choices to use in sandwiches—it goes with everything!

Is peanut butter high protein? ›

Peanut butter is rich in heart-healthy fats and is a good source of protein, which can be helpful for vegetarians looking to include more protein in their diets. A 2-tablespoon serving of peanut butter contains up to 8 grams of protein and 2 to 3 grams of fiber.

Is cheese as good as meat for protein? ›

A:Yes, the protein in dairy is as good as from meat; it is considered a high-quality source of complete protein.

Does cheese have more protein than butter? ›

Yes, cheese contains 18 grams of protein per 100 grams while butter has minuscule 0.8 grams of protein per 100 grams. When it comes to fat, cheese again wins as the butter has double the amount of both saturated and trans fat.

Is cheese mostly protein or fat? ›

Cheese is a great source of protein and calcium but is often high in saturated fat and salt. This means eating too much could lead to high cholesterol and high blood pressure, increasing your risk of cardiovascular disease (CVD).

How much protein is in white cheese? ›

Profile of Protein in Item

100g of White Cheese contains 23g of protein, which is about the same as 3.8 eggs, 0.9 chicken breasts, or 1.6 cups (447g) of black beans.

Does cheese have more protein than fat? ›

"Most cheeses have at least ⅔ amount of protein as compared to fat (in grams). For example: 100g Feta has 21g fat and 14g protein.

Which fruit has most protein? ›

Guava. Guava is one of the most protein-rich fruits around. You'll get a whopping 4.2 grams of the stuff in every cup. This tropical fruit is also high in vitamin C and fiber.

Is 2 eggs a day enough protein? ›

No, 2 eggs do not contain enough protein for optimal muscle protein synthesis following a workout. According to the Academy of Nutrition and Dietetics, the optimal amount of high-quality protein for muscle protein synthesis post-workout is 20-30 grams [1].

Is 3 eggs a day good protein? ›

Much of the egg's nutrition, including vitamin D, omega-3 fatty acids, B vitamins and choline (which may contribute to mental clarity), is housed in the yolk. Heart experts generally recommend limiting eggs to one per day or half a dozen per week.

Which cheese is lowest in protein? ›

To cut a long story short, cottage cheese and ricotta has the least calories, whilst Tasty (aged cheddar) and creamy soft cheeses have the most calories. Parmesan cheese has by far more protein than other cheeses, whilst cream cheeses and brie have the least protein.

Which cheese is best for weight loss? ›

GO-TO CHEESES:
  • Feta: Feta is a staple in the Mediterranean diet, which studies show can reduce the risk of heart disease. ...
  • Low-fat Cottage Cheese (1% to 2% milk fat): ...
  • Cheddar: ...
  • Swiss: ...
  • Parmesan. ...
  • Cream Cheese. ...
  • American.

How much protein does a 70 year old woman need daily? ›

The current recommended dietary allowance for women older than 70 years is 0.36 grams for each pound of body weight or 46 grams of protein for a 130-pound woman. This amount is the same for all women 19 and older.

Is canned tuna healthy? ›

Is canned tuna fish good for you? Yes, canned tuna is a healthful food rich in protein and contains many vitamins and minerals such as B-Complex vitamins, Vitamins A and D as well as iron, selenium and phosphorus. Tuna also contains healthy omega 3 essential fatty acids DHA and EPA.

What is the number 1 cheese in the world? ›

Cheddar. This sharp cow's milk cheese is one of the most popular cheeses in the world today, and it was first produced in the village of Cheddar in Somerset county, England in the 12th century. Cheddar is a hard cheese made from pasteurized cow's milk, and it ranges from white to pale yellow in color.

Do bananas have any protein? ›

One serving, or one medium ripe banana, provides about 110 calories, 0 gram fat, 1 gram protein, 28 grams carbohydrate, 15 grams sugar (naturally occurring), 3 grams fiber, and 450 mg potassium.

Is Oats high in protein? ›

Oat protein. Oat is considered to be a potential source of low cost protein with good nutritional value. Oat has a unique protein composition along with high protein content of 11–15 %.

Is eating cheese better than meat? ›

NEW research from the University of Adelaide suggests that dairy products could be a healthier source of protein than red meat. According to the research, protein-rich dairy products could be more effective in weight loss programs and provide better protection against colon cancer.

Can I replace meat with cheese? ›

Cheese, milk, and Greek-style yogurt all contain a good amount of protein. However, low-fat, high-protein dairy products such as cottage cheese, Greek-style yogurt, skyr, or skim or 1% milk are preferable in order to truly substitute the benefits of lean meat.

What protein is better than meat? ›

[4-6] Conversely, replacing red and processed red meat with healthy protein sources such as beans, soy foods, nuts, fish, or poultry seems to reduce these risks.

Is peanut butter or cheese better protein? ›

Peanut butter is also a much better source of protein than cream cheese. Two tablespoons serve up seven grams of protein, whereas the same amount of cream cheese has only one gram. (To feel satisfied and energized throughout the morning, include at least 10 grams of protein at breakfast.)

Is cheese healthier than peanut butter? ›

calories. Both cheese and peanut butter are high in calories. Peanut butter has 53% more calories than cheese - cheese has 384 calories per 100 grams and peanut butter has 589 calories. For macronutrient ratios, cheese is heavier in protein, lighter in carbs and heavier in fat compared to peanut butter per calorie.

Which is better to eat butter or cheese? ›

What Are The Nutritional Differences? Cheese helps reduce the risk of osteoporosis because it has a higher percentage of calcium whereas butter helps to build healthier muscles. Butter exfoliates dead skin whereas cheese has properties that nourish the skin. Cheese contains less fat compared to butter.

Is cheese good for skin? ›

Cheese Helps Your Skin Glow

You're shedding skin cells throughout the day, so it's essential to keep your skin glowing and in good condition. An effective routine can help prevent acne, treat wrinkles, and help keep your skin looking its best. In addition, Vitamin B in cheese aids in the growth of cells.

Is hard or soft cheese better for you? ›

For example, hard cheeses tend to be the most caloric type because they contain less water per bite than soft and fluffy cheeses. Soft cheeses also tend to have a lower sodium count. To limit your fat intake even more effectively, consider purchasing a soft cheese that is made from skim or part-skim milk.

Is cheese clean eating? ›

For those who can tolerate dairy, cheeses can be a healthy and nutritious source of proteins and healthy fats if consumed in moderation. Cheese is allowed in the clean eating meal plan, but with an asterisk. Processed cheese slices or other packaged foods that contain cheese should be avoided.

Is cream cheese high in protein? ›

Low in protein

Cream cheese contains a small amount of protein, with a typical 1-ounce (28-gram) portion providing less than 2 grams. This is significantly less than many other forms of soft cheese, including brie and goat cheese ( 6 , 19 , 20 ).

Is feta cheese full of protein? ›

Being high in protein, feta makes a valuable dietary inclusion, especially for those following a lacto-vegetarian diet. Although be aware that traditional feta is not strictly vegetarian-friendly because it's produced using animal-derived rennet.

Is cheese higher in protein than milk? ›

Cheese is obtained after processing (curdling) milk and solidifying its protein, which means that cheese has a high protein content compared to milk. Cheese contains 23g of protein, while milk contains 3g. The protein amount is approximately 7.6x higher in cheese compared to milk.

Are eggs high in protein? ›

At just 78 calories each, eggs are an efficient, rich source of protein and vitamins. A large egg contains about 6 grams of protein.

Does cheese build muscle? ›

Cheese is whey good for building muscle.

“It's one of the single best sources of whey protein, which is especially advantageous for muscle building. And it tastes a lot better than a gritty protein powder.”

What cheese is good for your cholesterol? ›

Cottage cheese, ricotta cheese, and nonfat cheeses are generally considered healthier than many other types of cheese. This is because these cheeses often contain lower amounts of cholesterol and saturated fat.

What cheese is the lowest in protein? ›

To cut a long story short, cottage cheese and ricotta has the least calories, whilst Tasty (aged cheddar) and creamy soft cheeses have the most calories. Parmesan cheese has by far more protein than other cheeses, whilst cream cheeses and brie have the least protein.

Does white cheese have protein? ›

Profile of Protein in Item

100g of White Cheese contains 23g of protein, which is about the same as 3.8 eggs, 0.9 chicken breasts, or 1.6 cups (447g) of black beans.

Is protein from cheese the same as protein from meat? ›

A:Yes, the protein in dairy is as good as from meat; it is considered a high-quality source of complete protein. “Fortunately for those who avoid meat and meat products, there are numerous other suitable protein sources to choose from.

Is Cheddar cheese a complete protein? ›

Animal-based protein like meat, poultry, fish, eggs, milk, and cheese are considered complete proteins. Quinoa and soy are plant-based complete proteins. Incomplete proteins don't include all the essential amino acids.

Is a banana high in protein? ›

Like most fruits, bananas are not a source of fat or protein, just carbohydrates. When compared with other fruits, like berries, bananas are higher in energy (calories), which gives them a bad reputation of not being “good” for weight loss.

What is the healthiest cheese for sandwiches? ›

As a semi-hard cheese made from cow's milk, Swiss is a good option for someone looking for a cheese that is lower in fat and sodium. Keep in mind that brands will vary, so if you're choosing this cheese for its lower sodium content, look or ones that are 140 mg of sodium or less per serving.

Is Velveeta real cheese? ›

Originally Velveeta was made from real cheese. Today, it's mainly whey protein concentrate, milk protein concentrate, milk, fat, and preservatives. By the Food and Drug Administration's standards, that's not real cheese—which is why the FDA forced Kraft to change its label from "cheese spread" to "cheese product."

Is milk better than eggs? ›

When considering your daily protein intake and the best way to get protein, there's good reason to add milk at meals. There are 8 grams of protein in a glass of milk—that's a gram of high-quality protein in every ounce. Each serving of milk has more protein than the 6 grams found in a large egg.

Is peanut butter a complete protein? ›

Nut butter is also a source of protein, which is essential for building and repairing muscles. Although peanut butter is not a complete protein — meaning it does not contain all of the essential amino acids the body needs — it does count toward a person's daily protein intake.

Is a potato a complete protein? ›

Surprisingly, potatoes offer a complete protein if you eat enough, over 10 per day. But you would ultimately encounter deficiencies in vitamins A, B12 and E, and calcium and selenium if you keep to just potatoes.

What two foods make a complete protein? ›

Combining incomplete proteins to form a complete protein

Nuts or seeds with whole grains (peanut butter on whole wheat toast) Whole grains with beans (beans and rice; hummus and pita bread; bean-based chili and crackers; refried beans and tortillas)

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