8 Protein-Packed Cheeses You Should Be Eating, According To Nutrition Experts

Cheese lovers, rejoice! Your favorite food can actually be part of a healthy diet. Dietitians often recommend certain cheeses as excellent protein sources that can help build muscle and keep you feeling full longer.

If you’re looking to boost your protein intake while still enjoying delicious foods, these dietitian-approved cheeses deserve a spot in your fridge.

1. Cottage Cheese: The Protein Powerhouse

Cottage Cheese: The Protein Powerhouse
© Better Homes & Gardens

A single cup of cottage cheese packs a whopping 24 grams of protein, making it the undisputed champion in the cheese protein arena. The mild flavor makes it incredibly versatile – blend it into smoothies, top with fruit for breakfast, or use as a creamy base for dips.

Unlike many other cheeses, cottage cheese is naturally low in fat while maintaining impressive protein content.

2. Parmesan: Small Serving, Big Protein

Parmesan: Small Serving, Big Protein
© Good Housekeeping

Aged to perfection, Parmesan delivers approximately 10 grams of protein per ounce, making it one of the most protein-dense cheeses available. Its strong, nutty flavor means a little goes a long way. Sprinkle it over salads, soups, or pasta for an instant protein boost.

The aging process not only concentrates flavors but also removes moisture, resulting in higher protein concentration per serving.

3. Swiss Cheese: Holes With Benefits

Swiss Cheese: Holes With Benefits
© Nutrition Advance

Those iconic holes don’t diminish Swiss cheese’s impressive 8 grams of protein per ounce. The distinctive nutty flavor makes it perfect for sandwiches and melting adventures. Swiss cheese contains less sodium and more calcium than many other cheese varieties.

Dietitians appreciate that it’s naturally lower in lactose, making it easier to digest for those with mild lactose sensitivities while still delivering substantial protein.

4. Mozzarella: Stretchy Protein Source

Mozzarella: Stretchy Protein Source
© Fresco Cheese

Fresh mozzarella contains about 7 grams of protein per ounce while remaining relatively low in calories compared to aged cheeses. Its mild flavor and exceptional melting properties make it perfect for pizzas, salads, and snacking.

Part-skim mozzarella offers the best balance of protein and fat content. The stretchy cheese contains all nine essential amino acids, making it a complete protein source that helps with muscle repair.

5. Cheddar: The Protein-Packed Classic

Cheddar: The Protein-Packed Classic
© Verywell Fit

Aged to perfection, sharp cheddar delivers approximately 7 grams of protein per ounce. The longer aging process concentrates both flavor and nutrients! Cheddar contains minimal carbs while offering significant calcium alongside its protein content.

Opt for aged varieties for more intense flavor and higher protein concentration. Many dietitians recommend choosing stronger-flavored cheddars since you’ll likely use less while still getting the same satisfaction.

6. Ricotta: Fluffy Protein Cloud

Ricotta: Fluffy Protein Cloud
© The Cheese Knees 🧀

Whey to go! Made primarily from whey protein, ricotta packs about 10 grams of protein per half-cup serving. Its creamy texture and mild flavor make it incredibly versatile. Beyond lasagna, try ricotta spread on whole-grain toast with honey, or mix with herbs for a protein-rich dip.

The unique production process preserves whey proteins that would otherwise be lost in other cheesemaking methods, making ricotta especially valuable for muscle recovery.

7. Gruyère: Alpine Protein Marvel

Gruyère: Alpine Protein Marvel
© Nutrition Advance

Gruyère delivers about 8 grams of protein per ounce while offering a complex flavor that ranges from creamy and nutty to earthy and sweet. The traditional Alpine cheese undergoes a long aging process that concentrates both flavor and nutrients.

Its exceptional melting properties make it perfect for fondues and gourmet grilled cheese. Nutrition experts value its high vitamin K2 content, which works synergistically with the protein and calcium for bone health.

8. Provolone: Protein-Packed Italian Classic

Provolone: Protein-Packed Italian Classic
© Gourmet Food Store

Traditionally hung to age, provolone provides approximately 7 grams of protein per ounce with a flavor that ranges from mild to sharp depending on aging time. Its excellent melting properties make it perfect for sandwiches and Italian dishes.

The semi-hard cheese comes in two varieties – dolce (mild) and piccante (sharp). Dietitians appreciate that provolone contains all essential amino acids while offering less sodium than many other sandwich cheeses.