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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.
Just saw somewhere on the internet that Tillamook was rated the healthiest cheese. Don’t know who did the study, but it’s definitely the best tasting! Wish they sold it in slices :)
All of them, lol
Amen to this.
Plus, ya get to have cheese... 😁🧀
Wait a sec... where’s cheesecake? 🍰
When I see it, I’ll prefer whole-milk Mozzarella, btw.
Thanks - would be tough to eat enough Romano, Ricotta or Parmesan to get the protein advantage - but I like cheese as a evening snack - add a side of grapes or apple slices and I’m good to go.
That’s not me - though that girl STOLE my 19 year old body!
However, she’ll be passing it on to the next generation one day, too. ;)
As I said, Beau insists that he’s saving me from myself as far as having a milk cow goes. I’m sure he’s right, darn it! ;)
“[Velveeta] isn’t really any cheaper now either.”
I was SHOCKED the last time I priced it! Yikes!
I discovered adding cream cheese, shredded sharp cheddar and fresh (or dried) chives to an omelet. Try that combo to cut back on the cost. ;)
In my view, trying to optimize the protein in cheese intake is a foolish endeavor.
If you are going to eat cheese, eat what you like and perhaps even eat some more. Better, don’t try to foolishly protien optimize by eating just one. Eat two or event a little each of three.
The article is basic journo garbage
Quit harshin’ my cheese buzz, Man! ;)
Right on. Especially the Extra Sharp Cheddar.
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