Nutrition Diet: Which Cheese Contains High Protein?

November 6, 2025 •

4 min read

Did you know that certain aged cheeses can contain over 35 grams of protein per 100 grams, rivaling many meat and poultry products? For those focusing on a nutrition diet, understanding which cheese contains high protein can be a delicious and effective strategy for increasing daily intake of this essential macronutrient. Not all cheeses are created equal when it comes to protein concentration, but several popular options offer a significant nutritional boost.

Quick Summary

This article explores the cheeses with the highest protein content, differentiating between hard aged varieties like Parmesan and fresh curds such as cottage cheese. It details how the aging process concentrates protein and provides a comparison table of different cheeses. The guide also covers how to incorporate these nutrient-dense cheeses into a healthy diet, outlining their benefits beyond just protein and offering practical tips for meal planning.

Key Points

Parmesan is the highest protein cheese per 100g: Aged Parmesan offers the most concentrated protein due to its low moisture content.
Cottage cheese is ideal for high-volume, low-fat protein: For those counting calories, low-fat cottage cheese provides a large, filling serving with significant protein.
Aging process concentrates protein: The harder and more aged a cheese, the more moisture has been removed, resulting in a higher concentration of protein per gram.
Balance is key with high-protein cheeses: Hard cheeses are nutrient-dense but should be used in smaller, controlled portions due to their higher fat and sodium content.
Consider part-skim mozzarella for a balanced option: This cheese provides a solid protein boost with a moderate fat content, making it a versatile and popular choice.
Ricotta is a creamy and versatile protein source: Part-skim ricotta works well in a variety of dishes, from lasagnas to smoothies, for a protein boost.

The Science Behind High-Protein Cheese

The protein content of cheese is a direct result of the cheesemaking process. During production, milk is separated into solid curds and liquid whey. The curds contain the milk's casein protein, which becomes more concentrated as moisture is removed. This is why harder, aged cheeses typically boast a higher protein-to-weight ratio than softer, fresher varieties. The longer a cheese is aged, the more moisture is lost and the denser the protein becomes.

Top Contenders: Aged Cheeses

For sheer protein density per gram, hard, aged cheeses are the clear winners. These varieties are highly flavorful, meaning a small serving goes a long way. However, their high protein is often accompanied by high fat and sodium content, so they should be consumed in moderation as part of a balanced diet.

Parmesan: Often considered the king of high-protein cheeses, Parmigiano-Reggiano can pack upwards of 35 grams of protein per 100 grams. Its long aging process creates a crystalline texture and a concentrated, savory flavor that is perfect for grating over pasta or salads.
Pecorino Romano: A sharp, salty Italian cheese made from sheep's milk, Pecorino Romano is another protein powerhouse, offering over 32 grams per 100 grams. Its robust flavor is excellent for adding a punch to dishes where you want maximum taste from a smaller portion.
Swiss and Gruyere: These cheeses, known for their distinctive holes and nutty, sweet flavors, are excellent sources of protein. Swiss cheese (Emmental) contains around 28 grams per 100g, while Gruyere is a close competitor with about 27.9 grams. They are fantastic for melting in sandwiches or on a cheese board.

Creamy and Versatile: Softer Cheeses

While they may not have the highest protein density per gram, softer cheeses like cottage and ricotta offer a different advantage: a lower fat and calorie count, allowing for larger serving sizes. This makes them ideal for building high-protein, satisfying snacks and meals.

Cottage Cheese: This classic curd is a highly underrated protein source, especially in its low-fat varieties. A half-cup serving can provide over 11 grams of protein for a low number of calories, making it excellent for weight management. It's versatile for both sweet and savory dishes, from mixing with fruit to using in pasta sauces.
Ricotta Cheese: Particularly part-skim ricotta, this cheese is another excellent option for a creamy, protein-rich boost. A half-cup can offer around 14 grams of protein and works well in lasagna, stuffed shells, or even in sweet desserts when mixed with honey or fruit.

Comparative Nutrition: High-Protein Cheese Options

The following table compares the nutritional content of some of the most popular high-protein cheeses per 100 grams.


Cheese Type	Protein (g per 100g)	Fat (g per 100g)	Notes
Parmesan	35.8g	~28g	Extremely concentrated protein; also high in fat and sodium. Used in smaller portions.
Swiss (Emmental)	28.4g	~30g	High protein for larger slices. Aged, so lower in lactose.
Cottage Cheese (low-fat)	11-12g	~1-4g	Very high protein to calorie ratio. Can be eaten in larger quantities.
Part-Skim Mozzarella	~26g	~16g	A great balance of protein, lower fat, and meltability. Versatile.
Feta	14-18g	~17-23g	Crumbly and tangy. Contains probiotics and is lower in calories than hard cheeses due to its stronger flavor.

Integrating High-Protein Cheese into Your Diet

Maximizing the benefits of these cheeses involves smart, moderated incorporation into your meals. Here are a few ways to do it:

Boost your breakfast: Scramble eggs with cottage cheese or add feta to an omelet for a creamy, protein-packed start to your day.
Enhance savory dishes: Grate a small amount of Parmesan or Pecorino over roasted vegetables, pasta, or soup for a powerful, umami-rich protein burst without excess bulk.
Make smart snacks: Pair cottage cheese with fruit or add it to smoothies for a quick, filling, and low-fat protein snack.
Create lighter sauces: Use whipped cottage cheese or part-skim ricotta as a protein-rich base for creamy sauces or as a substitute for heavier ingredients in recipes like lasagna.
Top it off: Sprinkle crumbled feta or shredded part-skim mozzarella on salads, pizzas, or bruschetta for a delicious protein addition.

Conclusion: Choosing the Right Cheese for Your Needs

Ultimately, the best cheese for a high-protein diet depends on your personal goals and how you plan to use it. For maximum protein concentration and flavor in small doses, hard cheeses like Parmesan and Swiss are an excellent choice, though they are higher in fat and sodium. For those seeking lower-fat, larger-volume options that are highly versatile, cottage cheese and part-skim ricotta are outstanding choices that promote satiety without a high caloric cost. All cheese provides high-quality, complete protein containing essential amino acids for muscle repair and growth. By understanding the nutritional profile of different cheeses, you can make informed choices to enhance your diet with this flavorful and nutrient-dense food.

For further information on the role of dairy in a healthy diet, you can consult resources from the U.S. Dairy Council.

Frequently Asked Questions

While certain aged cheeses like Parmesan contain more protein per ounce than some cooked meats, it depends on the specific type of cheese and meat. An ounce of cooked meat typically has around 7 grams of protein, similar to or slightly less than some hard cheeses, but eggs are often more efficient for protein intake when balancing calories.

Yes, cheese is a complete protein, as it is a dairy product that contains all nine essential amino acids required by the human body for functions like muscle building and tissue repair.

For a low-fat diet, cottage cheese and part-skim mozzarella are excellent choices. Low-fat cottage cheese is particularly high in protein relative to its low fat content, while part-skim mozzarella is a great option for adding to salads and pizzas.

Yes, many hard, aged cheeses like Parmesan, Swiss, and cheddar are naturally lower in lactose because the sugar is broken down during the cheesemaking and aging process. This makes them a more tolerable choice for some individuals with lactose intolerance.

To add high-protein cheese without excess fat, opt for low-fat versions of cottage cheese, part-skim mozzarella, or feta. You can also use small, potent portions of hard, flavorful cheeses like Parmesan, which are high in fat but add a significant flavor and protein boost in small amounts.

No, cottage cheese is rich in casein, the slower-digesting milk protein. While whey protein is also derived from milk, it is typically removed during the cheesemaking process, although some remains in softer cheeses.

On a per-ounce basis, aged hard cheeses like Parmesan and Pecorino Romano tend to have the highest concentration of protein. However, a half-cup serving of cottage cheese often provides more protein in a single portion due to its lower fat and calorie density.