What Cheese Is the Best for Protein? Your Guide to High-Protein Options

December 5, 2025 •

4 min read

Based on nutritional data, certain hard cheeses boast significantly more protein per ounce than other varieties. This guide will help you understand what cheese is the best for protein, exploring top contenders like Parmesan and Cottage Cheese and providing a detailed comparison of their nutritional profiles.

Quick Summary

Different cheeses offer varying amounts of protein, with hard aged varieties like Parmesan having the highest concentration per ounce. Softer cheeses like cottage cheese can provide a large protein dose in a single serving due to their portion size.

Key Points

Parmesan is King: Hard, aged Parmesan cheese offers the most protein per ounce, with over 10 grams in a single ounce serving.
Cottage Cheese is High-Volume: While less dense, a half-cup serving of cottage cheese provides a large and satisfying dose of protein, typically around 12-14 grams.
Aging Increases Protein Density: The drier and more aged a cheese is, the more concentrated its protein becomes. Aged cheddars and Gouda are more protein-dense than their milder counterparts.
Swiss is a Versatile Pick: Swiss cheese is a great middle-ground option, providing a significant amount of protein per ounce with a relatively lower fat content compared to some other cheeses.
Consider Protein-to-Calorie Ratio: When managing weight, opt for cheeses like part-skim mozzarella or low-fat cottage cheese, which offer a high protein-to-calorie ratio.
Flavor vs. Quantity: Cheeses with strong flavors like Parmesan are ideal for boosting the protein in dishes with smaller portions, while mild cottage cheese works well as a base for larger, protein-centric meals.

Understanding Protein in Cheese

Cheese is a versatile and delicious source of high-quality protein, which is essential for building muscle, repairing tissues, and creating enzymes. However, not all cheeses are created equal when it comes to their protein content. The amount of protein in cheese is heavily influenced by its moisture content, aging process, and fat percentage. Harder, aged cheeses have had much of their moisture removed, which concentrates the protein. Conversely, fresh, soft cheeses contain more water, which dilutes the protein density but can still offer a substantial amount of protein in a larger serving size.

Factors Affecting Protein Concentration

Several key factors determine how much protein is in your favorite cheese:

Moisture Content: The more moisture a cheese contains, the less protein it will have per ounce. This is why aged, hard cheeses are so protein-dense.
Aging Process: As cheese ages, it loses moisture, and the protein becomes more concentrated. An extra-aged cheddar will have more protein per ounce than a mild one.
Milk Source: The milk used (cow, sheep, goat) and its processing (full-fat, part-skim) will also affect the final protein levels.

High-Protein Cheese Comparison

The following table provides a comparison of the protein content of popular cheeses based on a standard 1-ounce (28g) serving size, sourced from nutritional data.


Cheese Type	Protein (g per oz)	Calories per oz	Key Characteristics
Parmesan	10.1	111	Hard, aged cheese with a strong flavor, low in lactose
Romano	9.1	110	Hard, salty cheese made from sheep's milk
Gruyère	8.5	117	Aged Swiss-style cheese with nutty flavor
Swiss	7.7	111	Mild, nutty, good melting properties
Provolone	7.3	100	Creamy, mild, rich in vitamin B12
Cheddar	6.8	115	Versatile hard cheese, aged for higher protein
Part-Skim Mozzarella	6.9	72	Lower-fat, high-protein fresh cheese
Cottage Cheese (½ cup)	12.0	80	High-protein, low-calorie soft cheese with casein protein
Part-Skim Ricotta (½ cup)	9.3	78	Soft, creamy cheese, good for sweet or savory dishes

Top Cheeses for Protein

Parmesan: The Protein King

For a concentrated protein boost, Parmesan is the undisputed champion. It offers over 10 grams of protein per ounce and is known for its intense, savory flavor. Its low moisture content and extensive aging process pack a powerful nutritional punch. While often used as a garnish, a small serving can significantly increase the protein content of a meal.

Cottage Cheese: The Large-Serving Contender

Although Parmesan wins on a per-ounce basis, cottage cheese is a formidable protein source when consumed in larger quantities. A half-cup serving provides a whopping 12 to 14 grams of protein, often with lower calories and fat, especially in low-fat varieties. It's a fantastic, satiating snack or meal base for those focused on weight management and muscle maintenance.

Swiss Cheese: The Meltable Powerhouse

Swiss cheese is a reliable source of protein, delivering over 7 grams per ounce. Its mild, nutty flavor makes it a versatile choice for sandwiches, omelets, and casseroles. It's naturally lower in fat than many other hard cheeses, offering a great protein-to-fat ratio.

Aged Cheddar and Gouda: Flavorful and Dense

Aged cheddar and Gouda both provide a respectable amount of protein, around 7 grams per ounce. As with other aged cheeses, the longer they mature, the more protein-dense they become. These are excellent choices for snacking with fruit or crackers to add a significant protein component.

Tips for Incorporating High-Protein Cheese

Enhance Salads and Soups: Sprinkle grated Parmesan or crumbled feta over salads to add a savory kick and protein boost.
Boost Smoothies: Blend cottage cheese or ricotta into a fruit smoothie for a creamy texture and a dose of slow-digesting casein protein.
Create Savory Snacks: Pair sliced Swiss or cheddar with apple slices or whole-grain crackers for a balanced, protein-rich snack.
Upgrade Your Pizza: Use part-skim mozzarella and a sprinkle of Parmesan on homemade pizza to maximize your protein intake without excess fat.
Cook Protein-Packed Dishes: Incorporate cottage cheese into creamy sauces or use shredded Swiss in a casserole for added richness and protein.

Conclusion

When asking what cheese is the best for protein, the answer depends on how you plan to eat it. For maximum protein concentration in small portions, Parmesan is the clear winner. For a large volume of protein with fewer calories, cottage cheese is an excellent choice. Other hard and semi-hard cheeses like Swiss and aged cheddar also offer a significant protein contribution. By understanding the nutritional differences, you can strategically select the right cheese to help meet your protein goals, adding flavor and variety to a healthy diet. Remember, portion control is crucial due to the calorie density of most cheeses. For additional nutritional information on cheeses and other foods, consult the USDA's FoodData Central at https://fdc.nal.usda.gov.

Frequently Asked Questions

Parmesan cheese typically has the highest protein concentration, containing over 10 grams of protein per ounce due to its low moisture content and extensive aging process.

Yes, cottage cheese is an excellent source of protein for muscle building. It's rich in casein protein, a slow-digesting milk protein that provides a sustained release of amino acids, which is beneficial for muscle repair and growth.

Aged cheeses like Parmesan and Swiss generally have a higher protein concentration per ounce because the aging process removes moisture. However, fresh cheeses like cottage cheese can provide a large dose of protein in a single, larger serving.

Part-skim mozzarella is a great option for a lower-fat, high-protein cheese, delivering around 6.9 grams of protein per ounce. Low-fat cottage cheese is also a fantastic choice, providing a large amount of protein for relatively few calories.

By weight, many cheeses have more protein than eggs. For example, one ounce of Parmesan has more protein than a typical large egg. However, eggs often have a better protein-to-calorie ratio, and a standard serving of meat will generally contain more protein than a standard serving of cheese.

You can add high-protein cheese to your diet by sprinkling hard varieties on salads and soups, using cottage cheese in smoothies or as a dip, or layering sliced Swiss and cheddar in sandwiches and omelets.

Yes, cheese is a complete protein source. It is made from milk and contains all nine essential amino acids that the human body needs to function, making it a highly nutritious food.