What Is the Best Sliced Cheese for Protein? Your Guide to Nutritious Choices

November 6, 2025 •

3 min read

According to USDA data, hard and semi-hard cheeses often contain more protein per ounce than softer varieties due to their lower moisture content. For those wondering what is the best sliced cheese for protein, options like Swiss and provolone offer excellent protein content while being convenient and flavorful additions to your diet.

Quick Summary

Comparing popular cheese varieties by protein content reveals key differences in their nutritional value. Choosing options like Swiss or Provolone can significantly boost protein in sandwiches and snacks. Factors such as fat content and sodium levels should also guide your selection.

Key Points

Swiss cheese is a top contender: For the highest protein in a common sliced cheese, Swiss provides an excellent amount (7.7-8g per oz) and is comparatively low in sodium.
Provolone is another great choice: This semi-hard Italian cheese offers a creamy texture and about 7.3g of protein per one-ounce slice, making it ideal for sandwiches and subs.
Part-skim mozzarella for lower fat: Opting for part-skim mozzarella (6.7-7g protein per oz) can significantly boost protein while reducing overall fat intake.
Aging increases protein density: Harder, aged cheeses generally have a higher protein-to-moisture ratio, concentrating the protein content.
Sodium levels vary significantly: Be mindful of sodium content, as it can differ greatly between cheese types, with processed varieties like American cheese often being much higher.
Read nutrition labels carefully: The nutritional information for cheese can vary by brand and fat content, so always check the label for precise figures.

Sliced Cheese Showdown: Uncovering the Protein Kings

When seeking to add protein to your diet, cheese is a popular and versatile option. While cheeses like parmesan are known for having the highest protein concentration, they are typically grated and used in smaller amounts. For everyday convenience, especially for sandwiches or snacks, consumers often turn to pre-sliced varieties. Among these, some stand out for their superior protein content, taste, and overall nutritional profile. This article explores and compares some of the top contenders for the title of the best sliced cheese for protein.

Swiss Cheese: A High-Protein, Low-Sodium Choice

Swiss cheese is a powerhouse of protein and a top pick for those looking to maximize their intake from sliced options. A single one-ounce slice can contain approximately 7.7 to 8 grams of protein. Beyond its impressive protein density, Swiss is also notable for its relatively low sodium content, making it a heart-healthy choice compared to many other cheeses. Its mild, slightly nutty flavor and excellent melting properties make it an ideal choice for sandwiches, burgers, or grilled cheese.

Provolone: A Creamy, High-Protein Option

Another top competitor is provolone. This semi-hard Italian cheese boasts a creamy texture and provides around 7.3 grams of protein per one-ounce slice. Provolone is a stretched-curd cheese, known for its smooth consistency and mild flavor. It is an excellent source of vitamin B12, which is essential for red blood cell formation and DNA synthesis. Its rich taste and meltability make it a fantastic addition to deli sandwiches, subs, and hot Italian dishes.

Part-Skim Mozzarella: Lighter but Protein-Packed

For those mindful of fat and calorie intake, part-skim mozzarella is an outstanding option. With about 6.7 to 7 grams of protein per ounce, part-skim mozzarella offers a substantial protein boost with less fat than its full-fat counterparts. Available in convenient slices, it is perfect for adding to sandwiches, salads, or homemade pizzas. Its mild taste is popular with many palates, including children, making it a family-friendly choice for healthy snacking.

Comparing Popular Sliced Cheeses

To better understand the differences between popular sliced cheese options, the table below compares their approximate nutritional values per one-ounce serving. It's important to remember that these values can vary slightly by brand and specific product formulation.


Cheese Type	Protein (g)	Fat (g)	Sodium (mg)
Swiss	7.7-8	~9	~53
Provolone	~7.3	~8	~248
Part-Skim Mozzarella	~6.7	~4.5	~189
Cheddar	~6.5-7	~9	~185
Gouda	~7.1	~8	~232
American (processed)	~5	~9	~468

How to Maximize Protein from Your Cheese Choices

Incorporating high-protein cheese into your diet is simple and delicious. Consider these tips to get the most out of your selection:

Pair for balance: Combine sliced cheese with other protein sources for a well-rounded meal. A sandwich with sliced Swiss and turkey or a wrap with provolone and lean chicken breast are great examples.
Embrace snacks: Cheese slices and string cheese are excellent for on-the-go snacking. Pair them with whole-grain crackers or fruit for a satisfying, nutrient-dense bite.
Utilize meltability: Many high-protein cheeses, including Swiss, Provolone, and Mozzarella, melt beautifully. Use them in hot sandwiches, omelets, or casseroles.
Grate aged options: While Parmesan isn't sliced, a small amount grated over a salad or pasta dish can add a significant protein punch and bold flavor.

Conclusion: Choosing the Right Cheese for Your Needs

In conclusion, while several cheeses offer decent protein content, Swiss cheese stands out as a strong candidate for what is the best sliced cheese for protein, especially for sandwiches and snacking, due to its high protein and low sodium levels. Part-skim mozzarella and provolone are also excellent choices, providing great flavor and texture with a solid protein boost. Ultimately, the best option for you depends on balancing your protein goals with other dietary considerations, such as fat, sodium, and personal taste preference. Reading nutrition labels and opting for less-processed varieties, like those available from USDA-regulated sources, can help ensure you make the most nutritious choice for your lifestyle.

Optional Outbound Link: Read more about selecting healthy cheese options from Penn State Extension.

Frequently Asked Questions

Harder, more aged cheeses generally have a higher protein concentration per ounce because their moisture content has been reduced. For example, Parmesan (a hard cheese) has more protein per ounce than a soft cheese like brie, though portion sizes differ.

No, processed cheeses typically have lower protein content and higher sodium compared to natural cheeses like Swiss or cheddar. For instance, a slice of American cheese has about 5g of protein, while Swiss has around 8g per slice.

Yes, choosing low-fat versions of cheese, such as part-skim mozzarella or low-fat Swiss, is a great strategy. Reducing the fat content often increases the protein-to-calorie ratio, providing a solid protein boost with fewer calories from fat.

Yes, cheese contains all nine essential amino acids required for muscle growth, making it a high-quality protein source. Aged and semi-hard cheeses tend to have the most protein, contributing to muscle repair and maintenance.

For maximum protein in a sandwich, Swiss cheese is an excellent choice due to its high protein content and lower sodium. Provolone and part-skim mozzarella are also top contenders, offering great meltability and satisfying flavor.

It is important to consider your overall diet. While cheese is a good protein source, it can also be high in saturated fat and calories. Moderation is key. Pairing a high-protein cheese with nutrient-dense foods is a balanced approach.

Yes, some aged cheeses like Swiss and aged cheddar are naturally lower in lactose because the bacteria convert the lactose during the aging process. This makes them a more tolerable option for individuals with lactose sensitivity who want high protein.