The Surprising Cheese That's Highest in Protein
Can’t restrain yourself whenever a cheese board is near? You’re in good company: Americans eat an average of 42 pounds of cheese per person per year. And it turns out that your cheese habit can actually support your overall healthy eating mission. That's because cheese is rich in calcium, important for strong bones and healthy teeth, as well as other essential nutrients like vitamin B12, a necessity for metabolic and central nervous system function.
It's also a great source of protein, something it seems everyone is obsessed with getting more of — however, you'll still want to get most of your daily protein needs through plant-based sources and lean meats to avoid too much saturated fat, another component of cheese. “The key is moderation,” says Jennifer Scherer, M.S., R.D.N., a registered dietitian and owner of Fredericksburg Fitness in Virginia. “While fat is essential for overall health, too much saturated fat can increase the risk of heart disease.” And the size of “moderation” might surprise you. “The size of a domino is about the portion size for cheese,” Scherer says, “so a little cheese goes a long way.”
Ready to grate, sprinkle, slice and melt? These cheeses stand alone as being excellent — and delicious — ways to get more protein.
Cottage Cheese
If one cheese has skyrocketed in popularity lately, it’s cottage cheese, becoming a staple on social media as a way to amp up the protein in eggs, sauces, dips and even desserts. And besides the versatility, the protein count of cottage cheese is what's really behind its impressive reputation makeover: you'll get a whopping 11 to 14 grams per serving.
Just be mindful of how much sodium is in the cottage cheese tub you choose, and if you have to monitor your sodium for health reasons, look for ones that have little to no sodium added.
Parmigiano Reggiano
First things first: We’re talking about the hard kind that comes in a wedge cut from a big wheel. The stuff in the green shaker? Not real Parm. Actual Parmigiano is imported from Italy and aged for at least 12 months, and it's the one that will net you beneficial nutrients on top of umami goodness.
Grated Parmigiano has 2 grams of protein per 2 teaspoons, and a one ounce chunk contains 8 grams of protein. “Parmigiano is a low-lactose cheese, making it easier to digest for those with lactose intolerance compared to softer cheeses,” Scherer says. “This is due to the fermentation process and the long aging time, which breaks down most of the lactose.”
Grate it onto pasta or salads, or serve it in chunks on a charcuterie board. The salty cheese is a great accompaniment for grapes, figs or other fruit. And don’t throw away the rind once the cheese is gone: Toss it into soups or homemade stocks for added flavor.
Cheddar
Cheddar, which originated in England, is available in a multitude of varieties, including sharp, extra-sharp, medium, mild, New York–style, white and Vermont-style, and any whole-fat cheddar contains approximately 6 grams of protein per one ounce serving.
“In general, the longer the cheddar is aged, the sharper and more complex the flavor becomes,” says Matthew Black, M.S., R.D.N., L.D., a registered dietitian at The Ohio State University Wexner Medical Center. The only difference between yellow and white cheddar is the color. An all-natural coloring agent called annatto is usually used to produce the yellow hue, though some brands use synthetic dyes instead.
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Mozzarella
The stretchy pizza topper comes in different fresh and low-moisture varieties, and there's often a choice between whole milk and part-skim.“Mozzarella ranges slightly in protein depending on fresh versus processed low-moisture and the fat content,” Black says.
Full-fat fresh mozz has about 6 to 7 grams protein per ounce, and reduced-fat or skim low-moisture mozz has about 8 grams per ounce. Soft fresh mozz is often shaped into balls or oblong twists and stored in water or brine, while the low-moisture type is typically what's made into string cheese, sold in hard blocks or shredded in a bag.
Shredded bagged cheeses, including mozzarella, are usually more processed and can contain additives to prevent caking and spoiling. Slice fresh mozzarella for caprese salads or paninis, along with tomato and basil leaves. Add shredded mozz to pizza, baked pasta dishes, and casseroles.
Provolone
Provolone is a semi-hard, firm cheese made from cow’s milk and hailing from Southern Italy. “Aged Provolone has a sharp, tangy flavor, while younger Provolone is milder,” Scherer says.
All Provolone contains approximately 7 grams of protein per ounce. “Provolone can be served as a standalone for snacks or paired with red wines, fruit, bread and crackers,” Black says. “Provolone also has good meltability, making it ideal for use with sandwiches, burgers, pizzas, and Italian dishes like lasagna and baked pasta.”
Swiss
“Swiss” is actually a generic term for several different varieties of cheese that resemble Emmental cheese, from Switzerland. The American varieties of baby or lacy Swiss are full of holes, or “eyes,” and have a very mild flavor.
Both Emmental and American Swiss cheese varieties contain approximately 8 grams of protein per ounce. Baby Swiss is made from whole milk, and lacy Swiss is made from low-fat milk. The oil content of Swiss tends to be high, so choose the thinnest slices if you plan to melt it onto a sandwich to prevent it from getting rubbery, Black says.
Edam
You might recognize Edam’s spherical shape and bright-red wax rind. Fun fact: Babybel cheese is actually a miniaturized version of Edam-style cheese.)
Edam clocks in at about 7 grams of protein per ounce. Like other cheeses, the Dutch cheese has a milder taste when it’s “young” and a sharper flavor when it’s aged, and it's also softer when it’s young and gets harder as it ages. Edam is a good melting cheese, so it can be a sophisticated option for a grown-up grilled cheese.
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Gouda
Gouda is a hard, yellow Dutch cheese, which can be made from cow’s, goat’s or sheep’s milk. Gouda has 7 grams of protein per ounce.
Gouda has a mild, sweet and nutty flavor that intensifies the longer it's aged, and it's often smoked. Younger Gouda is better for melting, and older, harder Gouda is best for grating, Black says. It’s a popular choice for sandwiches and burgers, or served with crackers and wine.
Goat Cheese
Cheese made from goat’s milk tends to have a tangier, even earthier flavor than cheese made from cow’s milk. It’s also known as chèvre, which means “goat” or “goat cheese” in French. Because they contain a higher concentration of milk, hard goat cheeses have a touch more protein (about 7 grams per ounce) than soft, spreadable goat cheese (5 to 6 grams per ounce). Both are a good source of vitamin A, which is important for skin health and immune function, but hard goat cheeses have a bit more fat than softer goat cheese due to the aging process, Scherer says.
“Goat cheese has lower lactose than cow’s milk cheese, making it easier to digest,” Scherer adds. Soft goat cheeses are great smeared onto a cracker or slice of baguette, or whipped into a dip. Hard goat cheeses make unexpected additions to a cheese board.
Gruyère
Gruyère is a hard cow’s milk cheese from Switzerland, and it has "a sweet and slightly salty flavor with a texture ranging from earthy and complex to creamy and nutty, depending on age,” Black says.
Gruyère contains 8 grams of protein per ounce. It has good meltability, which makes it a good addition to quiche, sandwiches, French onion soup and fondue. It also pairs well with fresh fruit and chocolate.
Bleu Cheese Cheese
It’s not the most appetizing fact, but the blue part of blue cheese is actually mold — Penicillium candidum, to be exact — that’s added during production. But it's totally safe to eat and contributes to the funky flavor that cheese lovers adore.
Its protein content varies slightly depending on the variety, but it clocks in at between 5 and 7 grams per ounce. Blue cheese is a semi-soft, crumbly cheese typically made from cow’s, sheep’s, or goat’s milk, and the term “blue” is actually an umbrella term for many varieties of cheese: Gorgonzola from Italy, Roquefort from France and Stilton from England.
It's a popular burger and steak topper, salad add-on and (the only acceptable) accompaniment for chicken wings when turned into a dressing.
Fontina
Fontina is an Italian cheese that’s typically cave-aged for 90 days or longer. “It’s known for its rich, creamy texture and mildly nutty flavor, which intensifies with aging,” Scherer says. “Look for DOP (Denominazione di Origine Protetta) certified for authentic Italian fontina.”
Fontina has about 7 grams of protein per ounce and is a great melting cheese. It gets gooey when melted, making it a perfect choice for fondue, to top a burger or other sandwich, or to mix with mozzarella on a homemade pizza.
Monterey Jack
Hailing from California, Monterey Jack is a true American cheese. It’s creamy and mild, but the spicier pepper Jack version gets some kick from jalapeños or other hot peppers. It’s also sometimes combined with other cheeses, like Cheddar and Colby. Either way, contains 6 to 7 grams of protein per ounce.
Brie
The French favorite is a cheese board mainstay. Its distinctive white rind is edible — and ripened with Penicillium candidum (camemberti) mold, which gives Brie its tangy, buttery flavor and creamy-soft texture. The longer it's aged, the funkier Brie gets, and it contains 5 to 6 grams of protein per 1-ounce serving.
Although traditional Brie originated in France, other countries also make their own versions, including Ireland, the UK and Australia. Camembert is very similar to Brie, but hails from a different region in France and has a stronger flavor.
Feta
Slice it, cube it, crumble it — feta’s forgiving texture means it can be used in lots of different ways. The Greek cheese is made from sheep’s milk or a combination of goat’s and sheep’s milk. It’s aged in brine, which gives it its salty flavor, and it has about 4 grams of protein per ounce.
The strong flavor of feta means a little can go a long way. The Mediterranean staple is great crumbled on top of salads and roasted veggies and inside wraps, and cubed on mezze platters.
Ricotta
Ricotta has way more uses than just as a lasagna filler. Its ultra-light flavor and smooth, spreadable texture make it perfect for slathering on toasted bread, stirred into pasta or used as a protein-rich topping for fruit. Whole-milk ricotta has a creamier texture than the lower-fat varieties.
Like other cheeses, the lower the fat, the higher the protein. Fat-free ricotta has 8 grams of protein per ounce, low-fat or skim ricotta has 7 grams, and whole-milk has 6 grams. The sodium count can vary quite a bit, from 50 to 150 milligrams per serving, so be sure to check the label if you’re keeping an eye on your sodium intake.
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