Cheese isn’t merely a tasty enhancement to your dishes; it also serves as an excellent protein source. If you’re aiming to increase your protein consumption, here are 10 cheeses known for their high protein content:
1. Parmesan
- Serving Size: 1 ounce (28 grams)
- Protein: 10 grams
Parmesan cheese is a firm, granular cheese with a robust, nutty flavor and sharp scent. Commonly grated over dishes like pasta and risotto, it can also be used creatively in recipes such as Crispy Parmesan Chicken Bites or Parmesan-Crusted Cabbage Steaks.
2. Romano
- Serving Size: 1 ounce (28 grams)
- Protein: 9 grams
Romano cheese is known for its firm, salty texture and intense flavor, perfect for grating or shredding in recipes needing a tangy kick, like Caesar salad or minestrone soup. It also provides around 30% of your daily calcium requirement. Try incorporating it into a Chicken Romano dish for a tasty protein boost.
3. Gruyère
- Serving Size: 1 ounce (28 grams)
- Protein: 8.5 grams
Gruyère is a yellow cheese with a firm texture and a slightly sweet, nutty taste, known for its excellent melting properties. It is ideal for dishes such as French onion soup or quiche. Consider making a Gruyère, Onion & Zucchini Quiche or a Gruyère Potato Casserole.
4. Swiss
- Serving Size: 1 ounce (28 grams)
- Protein: 8 grams
Swiss cheese is recognized for its characteristic holes and mild, nutty flavor. It melts well, making it a great addition to sandwiches and fondues. Swiss cheese is also low in sodium, containing only 53 milligrams per ounce. Try it in a Green Goddess Salad with Chickpeas or a Kielbasa-&-Swiss Spaghetti Squash Casserole.
5. Provolone
- Serving Size: 1 ounce (28 grams)
- Protein: 7 grams
Provolone is an Italian cheese with a smooth texture and slightly tangy taste, often used in sandwiches and salads. It meets 11% of your daily phosphorus needs and 20% of your daily calcium needs. Try it in a Salami, Egg & Provolone Sandwich or a Tomato & Provolone Sandwich.
6. Monterey Jack
- Serving Size: 1 ounce (28 grams)
- Protein: 7 grams
Monterey Jack is a semi-hard cheese with a buttery taste and mild flavor, ideal for melting in dishes like quesadillas, nachos, and cheeseburgers. For inspiration, try the Loaded Broccoli & Chicken Casserole.
7. Gouda
- Serving Size: 1 ounce (28 grams)
- Protein: 7 grams
Gouda is a Dutch cheese with a rich, caramel-like flavor that intensifies with age. It is versatile and can be used in snacks, sandwiches, and cheese boards. It is also a good source of calcium, phosphorus, and zinc. Recipes like Smoked Gouda-Broccoli Soup or BBQ Pork & Smoked Gouda Quesadillas are great ways to enjoy it.
8. Cheddar
- Serving Size: 1 ounce (28 grams)
- Protein: 6.5 grams
Cheddar is one of the most popular and widely used cheeses, suitable for cooking and snacking. It’s perfect for dishes like macaroni and cheese or grilled cheese sandwiches. Increase your cheddar intake with Tomato-Cheddar Cheese Toast or an Apple & Cheddar Side Salad with Mustard Vinaigrette.
9. Mozzarella
- Serving Size: 1 ounce (28 grams)
- Protein: 6 grams
Mozzarella is a soft cheese with a mild flavor and elastic texture, great for pizzas and salads. Fresh mozzarella is creamy and delicate, while low-moisture mozzarella is firmer and ideal for melting. It is also lower in sodium, with only 138 milligrams per serving. Try it in a Mozzarella, Basil & Zucchini Frittata or Tomato & Smoked Mozzarella Sandwiches.
10. Feta
- Serving Size: 1 ounce (28 grams)
- Protein: 4 grams
Feta is a brined white cheese with a tangy and salty taste and a crumbly texture, often used in salads, pastries, and as a topping for roasted vegetables. Recipes like Chickpea, Beet & Feta Salad with Lemon-Garlic Vinaigrette or Baked Spinach & Feta Spaghetti Squash showcase its unique flavor.
The Bottom Line
Despite common beliefs, cheese is an excellent source of protein available in various flavors and textures. These high-protein cheeses can help you meet your daily protein needs and contribute to a healthy diet when consumed in moderation.