The Top 10 Highest-Protein Cheeses, Ranked

If you love cheese, you’re far from alone. According to the National Institutes of Health, nearly 7 in 10 U.S. adults consume cheese daily, regardless of age or gender. But while this dairy staple is often regarded as “unhealthy”, it can absolutely be part of a healthy eating pattern. You might be surprised to learn that many types of cheese are protein powerhouses. Protein is one of the three primary macronutrients (along with carbohydrates and fats) required for maintaining a balanced diet and good overall health. 

Whether you’re a cheese lover or simply looking to boost your protein intake, we’ve got you covered. In this article, we’ll explore what protein is and why you need it, and then we’ll dive into 10 of the highest-protein cheeses to consider adding to your diet, ranked by protein content. Here’s what you need to know.

What Is Protein & Why Do You Need It?

Protein is the fundamental building block for your body. It’s essential for tissue repair, supporting immune function, muscle recovery and synthesizing crucial enzymes and hormones. 

Protein is made up of amino acids, which are required for maintaining muscle mass and cellular health. A 2022 study in The Journal of Nutrition found that cheese can help increase muscle protein synthesis at rest and during recovery from exercise.

“Protein can also provide energy, especially if carbohydrate and fat intake is low,” says Trista Best, RD, a registered dietitian with Balance One Supplements. “Without sufficient protein, the body can suffer from muscle wasting, weakened immune function and other health issues,” she adds.

10 of the Highest-Protein Cheeses, Ranked

1. Parmesan

1-ounce (28 gram) serving: 10g protein 

“Parmesan cheese is a hard, granular cheese known for its rich, nutty flavor and sharp aroma,” states Best. This beloved cheese is commonly grated over pasta dishes like spaghetti and risotto, but has a variety of uses. If you’re not a big pasta fan or looking for new ways to use parmesan, try our Crispy Parmesan Chicken Bites or Parmesan-Crusted Cabbage Steaks.

2. Romano

1-ounce (28 gram) serving: 9g protein

“Romano cheese is hard and salty with a strong flavor,” says Best. “It’s often grated or shredded, particularly in dishes where a sharper, tangy taste is called for, like a Caesar salad or minestrone soup.” Plus, a one-ounce serving contains roughly 30% of your daily calcium needs, which helps support bone health, electrolyte balances and more. This mouthwatering Chicken Romano recipe is a delicious way to enjoy it while upping your protein intake.

3. Gruyère

1-ounce (28 gram) serving: 8.5g protein

“Gruyère is a firm, yellow cheese with a slightly sweet and nutty taste,” Best explains. “Its excellent melting properties make it perfect for dishes like French onion soup or quiche.” If you need some inspiration in the kitchen, try our Gruyère, Onion & Zucchini Quiche or Gruyère Potato Casserole.

4. Swiss

1-ounce (28 gram) serving: 8g protein

“Known for its characteristic holes and mild, nutty flavor, Swiss cheese melts well, making it ideal for sandwiches and fondues,” says Best. It’s also worth noting that Swiss cheese is the lowest-sodium cheese on this list, containing only 53 milligrams per ounce, which may make it a good option for those being mindful of their heart health and sodium intake. It’s utilized in this Green Goddess Salad with Chickpeas and this Kielbasa-&-Swiss Spaghetti Squash Casserole, which are excellent options for consuming more protein.

5. Provolone

1-ounce (28 gram) serving: 7g protein 

Best says, “Provolone cheese is an Italian cheese with a smooth texture and slightly tangy flavor often used in sandwiches and salads.” Plus, it boasts 11% of your daily phosphorus needs and 20% of your daily calcium needs, both of which support bone health and fluid balance in the body. If you’re a sandwich lover, give this Salami, Egg & Provolone Sandwich or Tomato & Provolone Sandwich a whirl and let us know what you think!

6. Monterey Jack

1-ounce (28 gram) serving: 7g protein

“Monterey Jack cheese is a semi-hard cheese with a buttery taste and a mild flavor profile. It melts well, making it perfect for dishes like quesadillas, nachos and cheeseburgers,” says Best. Try our Loaded Broccoli & Chicken Casserole if you need some delicious inspiration.

7. Gouda

1-ounce (28 gram) serving: 7g protein

“Gouda is a Dutch cheese known for its rich, caramel-like flavor that improves with age,” explains Best. “Its versatility allows it to be used in snacks, sandwiches, and cheese boards.” Similar to many cheeses on this list, it is a good source of calcium, phosphorus and zinc which are nutrients our body needs to thrive. They support everything from nerve cell health to fluid balance and immune function. Plus, there’s no shortage of ways to up your protein intake with Gouda. Try our Smoked Gouda-Broccoli Soup, BBQ Pork & Smoked Gouda Quesadillas, and Smoked Gouda & Giardiniera Charcuterie Sticks and leave a comment on which one you liked best.

8. Cheddar

1-ounce (28 gram) serving: 6.5g protein

“Cheddar is one of the most beloved and widely used cheeses,” says Best. “It’s versatile for cooking and snacking, used in everything from macaroni and cheese to grilled cheese sandwiches.” If you want more cheddar in your diet to help meet your daily protein needs, look no further than our Tomato-Cheddar Cheese Toast and Apple & Cheddar Side Salad with Mustard Vinaigrette.

9. Mozzarella

1-ounce (28 gram) serving: 6g protein

Best says, “Mozzarella is a fresh, soft cheese with a mild flavor and an elastic texture that goes great on pizzas, salads and more. Fresh mozzarella is creamy and delicate, while low-moisture mozzarella, often shredded, is firmer and ideal for melting.” Mozzarella is another lower-sodium cheese on this list, containing only 138 milligrams per serving, or about 6% of the recommended daily intake. And it’s rich in important nutrients like calcium, phosphorus and zinc. Give our Mozzarella, Basil & Zucchini Frittata, or Tomato & Smoked Mozzarella Sandwiches a try and let us know your thoughts.

10. Feta

1-ounce (28 gram) serving: 4g protein

“Feta is a brined white cheese with a tangy and salty taste. It has a crumbly texture and is commonly used in salads and pastries, and as a topping for roasted vegetables,” says Best. We love feta here at EatingWell, and have a variety of recipes to help inspire you. Try our Chickpea, Beet & Feta Salad with Lemon-Garlic Vinaigrette, Baked Spinach & Feta Spaghetti Squash, or Tomato-Cucumber Salad with Whipped Feta to enjoy this flavorful cheese.

The Bottom Line

Contrary to popular belief, cheese is an excellent protein source that comes in a variety of flavors and textures. Whether you’re making a full meal or looking for a protein-packed snack, these high-protein cheeses can help you meet your daily protein needs and be part of a healthy eating pattern when enjoyed in moderation.