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If you love cheese, you’re far from alone. According to the National Institutes of Health, nearly 7 in 10 U.S. adults consume cheese daily, regardless of age or gender.But while this dairy staple is often regarded as “unhealthy,” it can absolutely be part of a healthy eating pattern. You might be surprised to learn that many types of cheese are protein powerhouses. Protein is one of the three primary macronutrients (along with carbohydrates and fats) required for maintaining a balanced diet and good overall health.
What Happens to Your Body When You Eat Cheese Every Day
What Is Protein & Why Do You Need It?
Proteinis the fundamental building block for your body. It’s essential for tissue repair, supporting immune function, muscle recovery and synthesizing crucial enzymes and hormones.
Protein is made up of amino acids, which are required for maintaining muscle mass and cellular health.A 2022 study inThe Journal of Nutritionfound that eating cheese can help increase muscle protein synthesis at rest and during recovery from exercise.
“Protein can also provide energy, especially if carbohydrate and fat intake is low,” saysTrista Best, RD, a registered dietitian with Balance One Supplements. “Without sufficient protein, the body can suffer from muscle wasting, weakened immune function and other health issues,” she adds.
How Much Protein Do You Need to Eat Every Day?
10 of the Highest-Protein Cheeses, Ranked
1. Parmesan
1-ounce (28-gram) serving: 10g protein
“Parmesan cheese is a hard, granular cheese known for its rich, nutty flavor and sharp aroma,” states Best. This beloved cheese is commonly grated over pasta dishes like spaghetti and risotto, but has a variety of uses. If you’re not a big pasta fan or are looking for new ways to use Parmesan, try ourCrispy Parmesan Chicken BitesorParmesan-Crusted Cabbage Steaks.
2. Romano
1-ounce (28-gram) serving: 9g protein
“Romano cheese is hard and salty with a strong flavor,” says Best. “It’s often grated or shredded, particularly in dishes where a sharper, tangy taste is called for, like a Caesar salad or minestrone soup.” As well as being high in protein, a 1-ounce serving contains roughly 30% of your daily calcium needs, which helps support bone health, electrolyte balances and more. This mouthwateringChicken Romanorecipe is a delicious way to enjoy it while upping your protein intake.
3. Gruyère
1-ounce (28-gram) serving: 8.5g protein
“Gruyère is a firm, yellow cheese with a slightly sweet and nutty taste,” Best explains. “Its excellent melting properties make it perfect for dishes like French onion soup or quiche.” If you need some inspiration in the kitchen, try ourGruyère Potato Casserole.
4. Swiss
1-ounce (28-gram) serving: 8g protein
“Known for its characteristic holes and mild, nutty flavor, Swiss cheese melts well, making it ideal for sandwiches and fondues,” says Best. It’s also worth noting that Swiss cheese is the lowest-sodium cheese on this list, containing only 53 milligrams per ounce, which may make it a good option for those being mindful of their heart health and sodium intake. It’s utilized in thisGreen Goddess Salad with Chickpeasand thisKielbasa-&-Swiss Spaghetti Squash Casserole, which are excellent options for consuming more protein.
5. Provolone
1-ounce (28-gram) serving: 7g protein
Best says, “Provolone cheese is an Italian cheese with a smooth texture and slightly tangy flavor often used in sandwiches and salads.” In addition to protein, it boasts 11% of your daily phosphorus needs and 20% of your daily calcium needs, both of which support bone health and fluid balance in the body.
6. Monterey Jack
“Monterey Jack cheese is a semi-hard cheese with a buttery taste and a mild flavor profile. It melts well, making it perfect for dishes like quesadillas, nachos and cheeseburgers,” says Best. Try ourLoaded Broccoli & Chicken Casseroleif you need some delicious inspiration.
7. Gouda
“Gouda is a Dutch cheese known for its rich, caramel-like flavor that improves with age,” explains Best. “Its versatility allows it to be used in snacks, sandwiches and cheese boards.” Similar to many cheeses on this list, it is a good source of calcium, phosphorus and zinc, which are nutrients our body needs to thrive. They support everything from nerve cell health to fluid balance and immune function. Plus, there’s no shortage of ways to up your protein intake with Gouda. Try ourSmoked Gouda-Broccoli Soupand leave a comment on what you liked about it.
8. Cheddar
1-ounce (28-gram) serving: 6.5g protein
“Cheddar is one of the most beloved and widely used cheeses,” says Best. “It’s versatile for cooking and snacking, used in everything from macaroni and cheese to grilled cheese sandwiches.” If you want more Cheddar in your diet to help meet your daily protein needs, look no further than ourTomato-Cheddar Cheese ToastandApple & Cheddar Side Salad with Mustard Vinaigrette.
9. Mozzarella
1-ounce (28-gram) serving: 6g protein
Best says, “Mozzarella is a fresh, soft cheese with a mild flavor and an elastic texture that goes great on pizzas, salads and more. Fresh mozzarella is creamy and delicate, while low-moisture mozzarella, often shredded, is firmer and ideal for melting.”Mozzarellais another lower-sodium cheese on this list, containing only 138 milligrams per serving, or about 6% of the recommended daily maximum. And it’s rich in important nutrients like calcium, phosphorus and zinc. Give ourMozzarella, Basil & Zucchini Frittataa try, and let us know your thoughts.
10. Feta
1-ounce (28-gram) serving: 4g protein
“Feta is a brined white cheese with a tangy and salty taste. It has a crumbly texture and is commonly used in salads and pastries, and as a topping for roasted vegetables,” says Best. We love feta here atEatingWell, and have a variety of recipes to help inspire you. Try ourChickpea, Beet & Feta Salad with Lemon-Garlic Vinaigrette,Baked Spinach & Feta Spaghetti SquashorTomato-Cucumber Salad with Whipped Fetato enjoy this flavorful cheese.
The Bottom Line
Contrary to popular belief, cheese is an excellent protein source that comes in a variety of flavors and textures. Whether you’re making a full meal or looking for a protein-packed snack, these high-protein cheeses can help you meet your daily protein needs and be part of a healthy eating pattern when enjoyed in moderation.
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Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
Wang X, Yu Z, Zhou S, Shen S, Chen W.The Effect of a Compound Protein on Wound Healing and Nutritional Status.Evid Based Complement Alternat Med. 2022;2022:4231516. doi:10.1155/2022/4231516
Lopez MJ, Mohiuddin SS.Biochemistry, Essential Amino Acids. [Updated 2024 Apr 30]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing.
Hermans WJH, Fuchs CJ, Hendriks FK, et al.Cheese Ingestion Increases Muscle Protein Synthesis Rates Both at Rest and During Recovery from Exercise in Healthy, Young Males: A Randomized Parallel-Group Trial.J Nutr. 2022;152(4):1022-1030. doi:10.1093/jn/nxac007
U.S. Department of Agriculture. FoodData Central.Parmesan cheese.
U.S. Department of Agriculture. FoodData Central.Romano.
U.S. Department of Agriculture. FoodData Central.Gruyere.
U.S. Department of Agriculture. FoodData Central.Swiss cheese.
U.S. Department of Agriculture. FoodData Central.Provolone.
U.S. Department of Agriculture. FoodData Central.Monterey cheese.
U.S. Department of Agriculture. FoodData Central.Gouda.
U.S. Department of Agriculture. FoodData Central.Cheddar cheese.
U.S. Department of Agriculture. FoodData Central.Mozzarella.
U.S. Department of Agriculture. FoodData Central.Feta.
