20 Cheeses High in Protein
Written by Daisy Whitbread, MScN
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.
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. Cheese high in protein includes parmesan, romano, non-fat cheddar, gruyere, low-fat Swiss, low-fat Monterey, and more. Low-fat cottage cheese is one of the lowest in protein per ounce, but one of the best protein sources per calorie.
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, and nuts high in protein.
| #1 Parmesan | 20% DV (10.2g) in 1oz (28g) | 36% DV (18.2g) in 200 calories (51g) |
| #2 Romano | 18% DV (9g) in 1oz (28g) | 33% DV (16.4g) in 200 calories (52g) |
| #3 Non-Fat Cheddar | 18% DV (9g) in 1oz (28g) | 82% DV (40.9g) in 200 calories (127g) |
| #4 Gruyere | 17% DV (8.5g) in 1oz (28g) | 29% DV (14.4g) in 200 calories (48g) |
| #5 Low-Fat Swiss | 16% DV (8g) in 1oz (28g) | 63% DV (31.7g) in 200 calories (112g) |
| #6 Lot-Fat Monterey | 16% DV (7.9g) in 1oz (28g) | 36% DV (18g) in 200 calories (64g) |
| #7 Mozarella | 15% DV (7.7g) in 1oz (28g) | 39% DV (19.6g) in 200 calories (71g) |
| #8 Provolone | 15% DV (7.3g) in 1oz (28g) | 29% DV (14.6g) in 200 calories (57g) |
| #9 Edam | 14% DV (7.1g) in 1oz (28g) | 28% DV (14g) in 200 calories (56g) |
| #10 Gouda | 14% DV (7.1g) in 1oz (28g) | 28% DV (14g) in 200 calories (56g) |
| #11 Monterey | 14% DV (7g) in 1oz (28g) | 26% DV (13.1g) in 200 calories (54g) |
| #12 Tilsit | 14% DV (6.9g) in 1oz (28g) | 29% DV (14.4g) in 200 calories (59g) |
| #13 Low-Fat Muenster | 14% DV (6.9g) in 1oz (28g) | 36% DV (18.2g) in 200 calories (74g) |
| #14 Sharp Cheddar | 14% DV (6.8g) in 1oz (28g) | 24% DV (11.8g) in 200 calories (49g) |
| #15 Port de Salut | 14% DV (6.8g) in 1oz (28g) | 27% DV (13.5g) in 200 calories (57g) |
| #16 Colby | 13% DV (6.7g) in 1oz (28g) | 24% DV (12.1g) in 200 calories (51g) |
| #17 Chesire | 13% DV (6.6g) in 1oz (28g) | 24% DV (12.1g) in 200 calories (52g) |
| #18 Queso Asadero | 13% DV (6.4g) in 1oz (28g) | 25% DV (12.7g) in 200 calories (56g) |
| #19 Semisoft Goat Cheese | 12% DV (6.1g) in 1oz (28g) | 24% DV (11.9g) in 200 calories (55g) |
| #20 Cottage Cheese | 7% DV (3.5g) in 1oz (28g) | 69% DV (34.4g) in 200 calories (278g) |
See All 99 Dairy and Egg Products High in Protein
