Cheese isn’t just a delicious indulgence—it’s also packed with protein, calcium, and essential nutrients that support your overall health. With Americans consuming an average of 42 pounds of cheese per year, it’s no surprise that people are looking for ways to enjoy their favorite varieties while still making smart dietary choices. Whether you’re a fan of creamy, sharp, or smoky flavors, the right cheeses can add a protein boost to your diet without sacrificing taste. If you’re wondering which cheeses pack the biggest protein punch, we’ve got you covered. Here are the top high protein cheeses that deserve a spot on your plate.
1 Mozzarella: A Staple for Melted Perfection
Whether fresh or aged, mozzarella is a cheese that finds its way into nearly every kitchen. Full-fat fresh mozzarella has around 6-7 grams of protein per ounce, while its low-moisture counterpart boasts slightly more, around 8 grams per ounce. The fresh variety, stored in brine, is ideal for Caprese salads and paninis, while shredded low-moisture mozzarella is perfect for pizza and baked pasta dishes. Just be mindful that pre-shredded versions often contain preservatives and anti-caking agents.
2 Provolone: The Versatile Italian Favorite
Provolone might not get as much attention as some other cheeses, but this semi-hard cheese delivers both in taste and nutrition. It packs 7 grams of protein per ounce, making it a great addition to sandwiches, charcuterie boards, and Italian dishes. Aged provolone has a sharp, tangy bite, while younger versions are milder and creamier. Its ability to melt beautifully makes it a go-to for classic cheesesteaks and hearty paninis.
3 Gouda: The Dutch Delight
If you love a cheese that’s both creamy and nutty, Gouda is a top choice. This Dutch favorite contains 7 grams of protein per ounce and comes in both young and aged varieties. Young Gouda is soft and mild, perfect for melting, while aged Gouda develops a rich, caramel-like flavor with crunchy protein crystals. It pairs exceptionally well with fruit, nuts, and even dark chocolate for a sophisticated snack. For something extra special, try smoked Gouda—it adds a whole new level of depth to your dishes.
Swiss: The Hole-y Champion of Nutrition
When it comes to cheese, Swiss is instantly recognizable thanks to its signature holes. But beyond its fun appearance, this cheese is packed with 8 grams of protein per ounce. It also contains less sodium than many other cheeses, making it a good choice for those monitoring their salt intake. Swiss pairs beautifully with whole-grain bread, nuts, and fruit, and it melts wonderfully in sandwiches and casseroles. Opt for baby Swiss if you prefer a milder taste or go for Emmental if you love a bolder, nuttier flavor.
Cottage Cheese: The Social Media Sensation
If there’s one cheese that has taken the internet by storm, it’s cottage cheese. This once-overlooked dairy staple has found new life as a protein-packed ingredient in everything from pancakes to pasta sauce. Containing an impressive 11 to 14 grams of protein per serving, it’s a powerhouse for those looking to up their intake. Talk about high protein chesses! The key is to choose a variety with lower sodium if you’re watching your salt intake. Whether you blend it into a smoothie or mix it with fresh fruit and honey, this cheese is as versatile as it is nutritious.
Read More: 6 Reasons Why You Should Be Including Cottage Cheese In Your Diet
Cheddar: The Classic Crowd-Pleaser
Cheddar cheese comes in a range of varieties, from mild to extra sharp, and each one brings a unique depth of flavor. It contains about 6 grams of protein per ounce, making it a solid choice for those looking for high protein cheeses. The longer cheddar is aged, the sharper and more complex the taste becomes. If you’re trying to limit processed foods, opt for block cheddar instead of pre-shredded varieties, which often contain anti-caking agents. Enjoy it sliced on a sandwich, melted in a grilled cheese, or cubed with apples for a simple yet satisfying snack.
Parmigiano Reggiano: The King of Flavor and Protein
This isn’t the pre-grated stuff in the green can—real Parmigiano Reggiano is a hard, aged cheese from Italy that’s rich in flavor and nutrients. With 8 grams of protein per ounce, it’s a delicious way to boost your intake while adding umami to your meals. Because it’s aged for at least 12 months, much of the lactose is broken down, making it easier to digest for those with mild lactose intolerance. Grate it over pasta, salads, or even popcorn for a gourmet twist. And don’t throw away the rind—it adds incredible depth to soups and stews!
Read More: People shocked after learning why Parmesan cheese isn’t vegetarian
Goat Cheese: A Tangy, Easier-to-Digest Option
For those who struggle with digesting cow’s milk cheeses, goat cheese (or chèvre) can be a great alternative if you still want to indulge in high protein cheeses. Hard varieties contain 7 grams of protein per ounce, while softer, spreadable versions have slightly less at 5-6 grams per ounce. Goat cheese also has a distinctive tangy flavor and a creamy texture, making it perfect for everything from salads to dips. Bonus: It contains lower levels of lactose than many cow’s milk cheeses, making it easier on sensitive stomachs.
Why Protein Is Essential for Your Health
Protein is a key nutrient that supports muscle growth, weight management, bone strength, and immune function. Since the body doesn’t store protein like it does fats and carbohydrates, a steady intake is necessary to maintain energy, repair tissues, and produce essential enzymes and hormones. Whether you’re an athlete, trying to lose weight, or simply looking to stay healthy, prioritizing protein is crucial.
Final Thoughts: Savor the Flavor and the Benefits
Think cheese is just something to have as a delicious savory treat? Think again! Beyond its creamy, tangy, and flavorful goodness, cheese is packed with protein and essential nutrients that can give your diet a serious boost. From melty mozzarella to sharp cheddar and nutty Gouda, there’s a cheese for every taste and texture preference. Sure, it’s rich, and yes, it can be high in fat and sodium, but when enjoyed in moderation, it’s a tasty way to add more protein to your meals. What are you waiting for? Grab some cheese- and some protein!