various cheeses
Sarah Biren
Sarah Biren
May 11, 2024 ·  4 min read

The Type Of Cheese That Has More Protein Than Cooked Meat And Fish

When people think of foods high in protein, they tend to imagine meat, eggs, and fish. Meanwhile, cheese is associated with comfort food or fancy charcuterie boards. However, cheese, especially hard cheese, has high protein content. Protein is vital for a healthy body. It builds muscles, strengthens bones, boosts the metabolism, and even speeds the recovery from an injury. So stop by the cheese aisle on your next trip to the grocery store, and look out for these varieties. 

Cheese with High Protein: Parmesan cheese

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Parmesan cheese has 35.8 grams of protein per 100 grams of food. Compare that to 100 grams of chicken breast (32 grams), steak (27.3 grams), salmon (24.6 grams), and pork loin (26.2 grams). As for plant-based protein, compare that to 100 grams of lentils (24.6 grams) and almonds (20.3 grams). 

Read More: Effects of THC on Damaging Alzheimer’s Proteins

Cheddar cheese

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But parmesan isn’t the only cheese high in protein. As aforementioned, many types of hard cheese have similar nutritional value, although parmesan tops them all. Cheddar is a popular choice for many comfort foods like mac and cheese, grilled cheese, and cheeseburgers. But if you’re trying to eat healthily, swap some ingredients such as white bread for whole grain or try more wholesome cheddar recipes like quiche or soup.

Romano cheese

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Like parmesan, Romano is usually grated and sprinkled over other foods. It has a distinct sharp and salty flavor. 

It’s important to note that cheese is high in fat, so although it’s high in protein, it’s best consumed in moderation. And beware of low-fat cheese varieties. They often contain fillers to make up for the reduced fat, so read the ingredients before buying them. Always look for quality cheese.

Mozzarella cheese

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Mozzarella cheese is another popular favorite. It’s versatile and can be enjoyed with other foods, like topping a pizza or a salad with tomatoes and balsamic, or on its own. It also contains healthy probiotics including, Lactobacillus casei and Lactobacillus fermentum, according to a 2019 study published in Probiotics and Antimicrobial Proteins. Probiotics are vital for gut health and play a role in supporting the immune system.

Swiss cheese

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Swiss cheese is a semi-hard cheese with signature cartoonish holes. It’s high in protein and naturally lower in sodium compared to other cheese varieties, making it recommended for people who need to limit their salt intake, like those with high blood pressure. It’s also lower in calories compared to other pressed cheeses.

Read More: 10 fat-burning plant foods that have more protein than an egg

Blue cheese

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Blue cheese is known for its unique blue marbling. It’s often eaten with fruits, nuts, and salads. Many people tend to enjoy it as a salad dressing as well.

Edam cheese

Edam cheese with bread and strawberries
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Edam cheese stands out because of its bright red wax paper. But its protein content also deserves a nod. Its wrapping makes it easy to take on the go for a satisfying and high-protein snack. It typically has a mild flavor, but the aged version can taste sharper. 

Provolone cheese 

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Provolone is not only high in protein but it’s also rich in vitamin B12, which is vital for red blood cell formation and the production of DNA. Since B12 is found mainly in poultry and meat, vegetarians may struggle to consume enough in their diets, making provolone cheese a great choice for them.

Gouda cheese

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Gouda is a staple for charcuterie board and brunch appetizers. It is creamy with a mild flavor, so it pairs well with all sorts of foods, like paninis and chilis.

Read More: 7 Weird Warning Signs of Protein Deficiency and How to Fix It

Soft cheese

cottage cheese and fruit
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Don’t discount soft cheese when it comes to upping protein intake. They may not be as high in protein as hard cheeses but they can still contribute to an overall healthy diet. Soft cheeses include cottage cheese, feta, ricotta, and cream cheese. They also tend to be lower in calories compared to hard cheeses. 

Read More: 11 Superfoods You Want to Help Build Muscle and Lose Fat – and They’re Not Just Protein


  1. “15 High-Protein Cheeses to Add to Your Diet.Health.  Chelsea Rae Bourgeois, RDN, LD. March 12, 2024.
  2. “Protein in Chicken Breast, Steak, Beans, Fish, and More Protein-Rich Foods.” Very Well Fit. Laura Dolson. August 31, 2022
  3.  “The 9 Healthiest Types of Cheese.Healthline. Lizzie Streit, MS, RDN, LD. July 19, 2023
  4. “What is the healthiest cheese?” Medical News Today. Lois Zoppi. March 8, 2021

    Disclaimer: This information is not intended to be a substitute for professional medical advice, diagnosis or treatment and is for information only. Always seek the advice of your physician or another qualified health provider with any questions about your medical condition and/or current medication. Do not disregard professional medical advice or delay seeking advice or treatment because of something you have read here.