The 9 Highest-Protein Cheeses, Ranked by Dietitians

If you like snacking on cheddar or grating Parm over your pasta because they’re delicious, it might surprise you to learn that they also can help you reach your protein goals. Because they’re made from milk, all cheeses contain casein and whey proteins that make them a good source of protein. 

While they might not be as protein-dense as some dairy sources like Greek yogurt or other protein-containing foods like chicken and beef, “the protein sources in cheese provide all nine essential amino acids, making it a complete protein food,” says Giana DiMaria, a registered dietitian and instructor of medicine at New York Medical College. 

Protein is more than just a trendy nutrient. It helps muscles grow, is important for bone health, and makes meals and snacks more satisfying. In one study, having a high-protein cheese snack helped people eat less later in the day. The current U.S. Dietary Guidelines recommend 1.2 to 1.6 grams of protein per kilogram of bodyweight, though individual needs vary based on activity levels and other factors. 

Cheese’s nutritional perks go beyond protein. Lindsay Malone, a registered dietitian nutritionist and instructor of nutrition at Case Western Reserve University, explains that it’s an excellent source of calcium to support muscle and bone health. 

While cheese in general is no protein slouch, Malone calls out a trend of higher-protein cheeses made with ultra-filtered milk, such as Kraft’s Big Cheese Snack Protein, and says we may see more on store shelves soon. Though we didn’t include these new cheeses in the list below, they often pack quite a bit of muscle-supporting protein and are something to keep an eye out for if you’re looking for a higher boost.

For now, we used USDA nutrition data to pull the protein content for typical servings of popular cheeses. For hard cheeses, that’s 1 ounce, and for scoopable cheeses, about 1/2 cup. While more cheese means more protein, it also comes with extra sodium, saturated fat, and calories. Stick to reasonable portion sizes and get your protein from a variety of sources. 

Whether you’re trying to max out your gains, eat more satisfying snacks, or just up your intake of this important nutrient, here are the highest-protein cheeses, ranked by registered dietitians. 

9. Cheddar

6 grams protein per ounce

There’s a reason cheddar is the most popular cheese in America, though it probably has nothing to do with its protein content. This mild cheese is versatile and loved by kids and adults alike. While you can splurge for aged versions from top-tier cheesemakers, you can also find great affordable cheddar at the grocery store.

Malone shares that cheddar (along with many of the other options on this list) is often OK for people with lactose intolerance because most of the lactose is removed during the aging process. Each ounce will give you 6 grams of protein, which is about what you’ll find in one egg. Combine the two for a killer breakfast sandwich, make broccoli cheddar soup, or snack on a slice straight from the fridge.

8. Mozzarella

7 grams protein per ounce of low-moisture, part-skim mozzarella cheese

This classic pizza topper can do so much more than just melt onto your favorite pie. The fresh cow-milk cheese is key to summertime caprese salads and shines year-round in cozy dishes like eggplant Parmesan and baked shells. Opt for denser, low-moisture mozzarella if you’re making pizza, quesadillas, or other dishes where you want the cheese to melt evenly.

However you use mozzarella, it’ll give you 20% of your daily value of calcium in a serving along with 7 grams of protein. Mozzarella is also slightly lower in sodium than many other cheeses.

7. Gouda

7 grams protein per ounce

You may reach for Gouda for its distinctive caramelly notes, but all that flavor also comes with 7 grams of protein. Gouda delivers calcium and about 10% of your daily value for zinc, the latter of which supports your immune system and may be especially helpful when you have a cold (might we recommend a bowl of cheesy soup?). Aged Gouda adds a nutty sweetness to pimiento cheese dip, while smoked gouda is delicious when melted on top of turkey burgers. For a protein- and fiber-rich snack, pair cubes of Gouda with sliced apples.

6. Swiss

8 grams protein per ounce

“Swiss cheese has around 8 grams of protein per slice, so it provides about a third or half the amount of protein that most people need at mealtimes, depending on their individual needs,” says Caroline Young, a registered dietitian and owner of Whole Self Nutrition. Generic Swiss, meant to resemble Swiss Emmentaler with its holes, is also a great lower-sodium option, with just 53 milligrams per serving. Young recommends pairing a slice with some turkey or ham for a satisfying sandwich. Serve up sammies for a crowd with our Ham and Cheese Sliders or combine with pork, salami, and pickles for a Cuban sandwich. 

5. Gruyère

8 grams protein per ounce

Though Gruyère mostly comes from Switzerland, the semihard cow-milk cheese is nuttier and more complex than the sliced Swiss that is popular in the U.S. (Look for Le Gruyère AOP on the label to make sure you’re getting the real thing.) DiMaria likes that Gruyère provides about 8 grams of protein, along with calcium and phosphorus to support bone health. Gruyère’s meltability helps make it a classic foundation of fondue and topper for French onion soup; and its nuttiness adds richness to savory tarts and omelets. 

4. Romano

9 grams protein per ounce 

With Parm getting lots of the protein spotlight (remember when everyone on TikTok was sticking it in their gym bags?), it’s good to remember that Romano only falls slightly behind. 

Pecorino, including the brand Pecorino Romano, is made from sheep milk, while more generic Romano is often made from cow’s milk and a bit milder in flavor. These Italian hard cheeses and classic cacio e pepe ingredients are slightly saltier and sharper than Parmigiano-Reggiano. Either option offers an impressive amount of protein. DiMaria points out that they’re high in sodium and saturated fat, but flavorful enough that a little bit goes a long way. Pair an ounce with a protein pasta for dinner and you could have over 20 grams of protein on your plate with very little effort. 

We also suggest turning Romano into a crispy base for cacio e pepe chickpea crisps or blending it into pesto.

3. Ricotta

10 grams protein per 1/2-cup serving of whole-milk ricotta

Mild, creamy, and easy to make at home, ricotta is incredibly versatile and packs a considerable amount of protein. Note that part-skim or fat-free ricotta offers slightly more protein per serving than whole-milk ricotta since the protein solids are more concentrated when the fat is removed.

Young likes adding ricotta to pizza with other cheeses for a bit more protein. She also recommends it as a lower-saturated-fat option for those with high cholesterol who need to be more mindful of their intake. Ricotta has a natural milky sweetness that works well in a poached pear crostata and quinoa lemon pancakes, and is just as at home in savory dishes like pork meatballs.

2. Parmesan

10 grams protein per ounce 

Gram for gram, Parmesan (and Parmigiano-Reggiano, which is made according to strict guidelines in Italy) actually packs the most protein of any cheese. Since most people aren’t eating a cup of Parmesan cheese at a time, though — that would be a lot for both your bank account and your belly — we stuck to a 1-ounce serving, which still delivers an impressive 10 grams of protein for only 110 calories.

As Parmesan ages, its lactose breaks down, and the cheese loses most of its moisture. That turns the finished product into a more concentrated protein source. While its protein-to-calorie ratio is impressive for cheese, it’s still a touch high in saturated fat and sodium to become an everyday “protein bar.” But that shouldn’t stop you from making lemony risotto, cheesy garlic bread, and crunchy salads loaded with Parm for more flavor and protein.

1. Cottage cheese

14 grams protein per 1/2 cup serving 

Is anyone surprised to see cottage cheese topping the list of high-protein cheeses? “Cottage cheese is definitely having a moment. It’s one of the highest-protein dairy foods available and has become incredibly versatile in cooking,” says Malone. People on the internet seem to be adding it to everything under the sun to increase the protein content, which you may find inspiring or off-putting (and potentially both). It’s more than a passing trend, though; cottage cheese is an easy, high-protein snack served with berries and pairs with potato and onion to fill Vareniki (Ukranian Potato Dumplings). 

If you’ve tried it and still have your doubts, consider a different brand — we suggest our taste-test winner. And if texture is the problem, Malone recommends blending your cottage cheese before adding it to eggs, pasta sauce, or pancake batter.