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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.
I do NOT like cottge cheese. It is the texture. I qilleT it blended and turned into dip
String is not a cheese
LOL! Took you long enough! ;)
Internet: Cheddar cheese is high in fat. A single one-ounce (28-gram) serving contains about 9 to 10 grams of total fat, with roughly 5 to 6 grams of that being saturated fat. This makes up roughly 34% to 35% of its total weight.
For comparison: 1 oz. Lays Classic potato chips: 1.5 grams saturated fat; = 7% of daily allowance.
The general daily limit for saturated fat is less than 10% of your total daily calories, which equals about 20 to 22 grams of saturated fat on a 2,000-calorie diet.
Yep. String cheese is just another form of Mozz.
I do keep Sting Cheese and Jack Links on hand for easy snacking for Beau. Good protein!
I wonder where my cheshire cheese would come in.
Not to be entered lightly if one is sensitive to bouzouki music.
Lean PORK is much cheaper than hamburger....HALF the price!
Other than number one, I have all of these cheeses, and many more, in my fridge at this very moment.
Are you on the photo’s left? ;)
They last as long as they need to last. That time may vary.
“Stop your cheese from molding by eating it all in one sitting.”. My Dad used to accuse me of this very thing when I would go through cottage cheese. I’ll never understand people who don’t love cottage cheese.
That sounds a lot like the way I was raised! Well, parts of it for sure (the zero-dark-thirty part). And the butt in the church pew part. I’m not sure I ever got any day off, even a Sunday, but maybe I did. We worked holidays, too.
Edam is very gouda. Anyway, I like Hvarti too.
I loved having those cows — until my hands got big enough to be the one down there in the dark getting two gallons from each of them before I let the calves in, seven days a week.
Fancy high dollar cheese is pretty rare for me too. Smoked gouda is great in omelets. Good thing I like Velveeta. That isn’t really any cheaper now either.
How many chemicals and artificial ingredients are in Velveeta??
Love that graphic! Made me smile. Thanks!
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