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Posted on 08/31/2026 3:22:23 PM PDT by Diana in Wisconsin
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 8. Mozzarella 7. Gouda 6. Swiss 5. Gruyère 4. Romano 3. Ricotta 2. Parmesan 1. Cottage Cheese
Ok, Cheesehead
“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.”
Of course anyone with A BRAIN eats meat, particularly red meat, particularly beef, and thus has no problem reaching protein ‘goals’.
I know there is debate on this, but cottage cheese is frequently not considered cheese, in that it is not pressed or aged. It is also often not made with bacteria, but with acids.
After much debate and legal wrangling , the FDA decided to let it be called cheese as calling it “processed milk curds” wasn’t a great sounding product.
Other countries aren’t so generous.
*Picture not to scale. Sadly. Anymore, LOL!
Avoid all cheese. Might as well check straight into the hospital.
It was good enough for Little Miss Muffet, sitting on her Tuffet, Eating her Curds and Whey... ;)
LOL! Thanks Diana
!
What are the five highest fat cheeses? Weren’t the best health outcomes associated with that?
You, SIR, are a Cheese Denier! Get off my thread! LOL!
Here ya go. There is some overlap (Cheddar, Swiss) but not much in high protein v. high fat cheese:
https://eathealthy365.com/cheese-fat-content-explained-from-cheddar-to-cottage/
Page down a little for the chart...
How long do those last on a hot day at the beach?
The secret is Baby Powder. LOTS of Baby Powder...
It’s “easy” to choose the right foods, but it is getting a little spendy to eat right. Have you seen the price of Beef? Of course you have, Steak is kind of a distant memory for me right now. Good thing I like hamburger and know how to make a gazillion things with it. Nothing satisfies quite like Beef, in my book.
😊
Ha! Tillamook Cheddar is good enough it should be illegal.
Not Guilty!
I’m cutting the cheese (Cheddar) right now.
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