20 Cheeses High in Protein

Written by Daisy Whitbread, MScN
Powered by USDA Nutrition Data
20 Cheeses High in Protein

For those going vegetarian, or simply looking to get more protein in their diet, cheese can be a good choice, but then, which one to buy? Here is a list of 20 kinds of cheese that provide the most protein per oz or half cup.

An ounce of cheese is typically equal to a thin slice of cheese that would cover a piece of toast.

The current daily value (%DV) for protein is 50 grams per day. Cheeses high in protein include ricotta, low-fat cottage cheese, parmesan, romano, non-fat cheddar, gruyere, low-fat Swiss, fontina, and more.

In general cheeses which are low in fat will provide more protein per serving, however, this is not always the case. For more protein foods, see the articles on vegetarian protein foods, beans high in protein, grains high in protein, and nuts high in protein.


List of High Protein Cheese

FoodServingProtein
#1 Ricottaper 1/2 cup28% DV
14g
#2 Low Fat Cottage Cheeseper 1/2 cup24% DV
11.8g
#3 Grated Parmesanper oz20% DV
10.2g
#4 Romanoper oz18% DV
9g
#5 Non-Fat Cheddarper oz18% DV
9g
#6 Hard Goat Cheeseper oz17% DV
8.7g
#7 Gruyereper oz17% DV
8.5g
#8 Low-Fat Montereyper oz16% DV
7.9g
#9 Swiss Cheeseper oz15% DV
7.7g
#10 Fontinaper oz15% DV
7.3g
#11 Provoloneper oz15% DV
7.3g
#12 Edamper oz14% DV
7.1g
#13 Goudaper oz14% DV
7.1g
#14 Tilsitper oz14% DV
6.9g
#15 Low-Fat Meunsterper oz14% DV
6.9g
#16 Low-Fat Mozzarellaper oz14% DV
6.9g
#17 Cheeseper oz14% DV
6.8g
#18 Colbyper oz13% DV
6.7g
#19 Blue Cheeseper oz12% DV
6.1g
#20 Brieper oz12% DV
5.9g

See All 118 Dairy and Egg Products High in Protein

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Data Sources and References

  1. USDA National Nutrient Database for Standard Reference, Release 28.