Cheese isn’t just about flavor—it can also be an excellent source of high-quality protein, which is essential for muscle repair, bone health, and maintaining a strong immune system. While all cheese contains some protein, certain varieties are especially rich in this important macronutrient. Below are the cheeses with the most protein per serving and why they might be smart additions to your diet—especially if you’re looking to increase your protein intake.
Parmesan
Parmesan, a hard and aged cheese, ranks among the highest-protein cheeses available. One ounce of Parmesan contains about 10 grams of protein, along with a healthy dose of calcium and phosphorus. Because it’s aged and concentrated, Parmesan offers a high nutrient density in a small serving.
Its robust, salty flavor means you can use less without sacrificing taste. Sprinkle it over salads, pasta, or roasted vegetables for a protein boost that also enhances flavor. Bonus: Parmesan is naturally low in lactose, making it a better option for those with mild lactose intolerance.
Romano
Romano cheese, similar to Parmesan but slightly sharper and saltier, also contains around 9 grams of protein per ounce. Like other hard cheeses, it’s aged and dense, which contributes to its high protein content.
Romano is often used grated in Italian dishes, and a small amount goes a long way. Just be cautious of sodium levels, which can be high in aged cheeses. Nevertheless, it’s an excellent choice for those who want a protein-rich, flavorful addition to meals.
Swiss Cheese
Swiss cheese, known for its nutty taste and signature holes, is another excellent source of protein. A typical one-ounce slice of Swiss cheese provides 7 to 8 grams of protein, along with calcium, vitamin B12, and zinc.
Swiss is naturally lower in sodium than many other cheeses, making it a heart-friendlier choice. It melts well and can be used in sandwiches, omelets, or snacks to add both taste and protein to your plate.
Cheddar
Cheddar is one of the most popular cheeses in the world and also one of the most protein-rich. One ounce of sharp cheddar offers 7 grams of protein along with high levels of calcium and phosphorus. Aged cheddars tend to have slightly more protein due to the moisture loss during aging.
This cheese is versatile—it works well in sandwiches, melted over vegetables, or eaten alone as a snack. Just be mindful of portion sizes, as cheddar can also be high in saturated fat and sodium.
Cottage Cheese
Though technically different from aged cheeses, cottage cheese deserves a spot on this list for its incredible protein content. Half a cup of low-fat cottage cheese packs 13 to 15 grams of protein, making it one of the best high-protein dairy options overall.
Cottage cheese is also relatively low in calories and fat, especially in its low-fat varieties. It’s great for breakfast, as a snack with fruit, or mixed into smoothies and savory dishes.
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