Yes, you can eat your cheese and stay fit. While there are countless types of cheese from around the world that you should be aware of, many are high in fat and are better suited for occasional consumption (Roquefort, for example, is a processed blue cheese loaded with sodium and could easily be on the list of the worst foods to eat). However, there is cheese protein that can definitely help you reach your macro goals for building muscle.
“Cheese can be part of a healthy lifestyle when consumed whole and in moderation,” says sports dietitian Christina Strudwick, MS, CSSD. You just need to prioritize the right high-protein cheeses.
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Cheese Protein: The 15 Best High-Protein Cheeses
1. Parmesan Cheese
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- 11g protein per ounce
Cheese has traditionally been relegated to the healthy-ish bucket. But new research is putting cheese in a good place, and Parmesan is taking the lead. Known as Parmigiano Reggiano, this hard cheese takes its name from two Italian provinces: Parma and Reggio Emilia.
Aging is important. Time in the cellar helps develop protein, which gives Parm more muscle-building macros than soft cheeses like brie. One ounce has 121 calories, with 11 grams of complete protein and one gram of carbs. And it's much more flavorful than mozzarella. Parm is often grated over soups and pastas, but it can be used as a savory snack when grated.
And cheese is uniquely suited to athletes—so much so that it’s considered a functional food by European standards. One ounce of Parmesan contains one-third of your daily calcium needs. According to nutritional scientists at Purdue University, athletes need adequate calcium to grow, maintain, and repair bone tissue, which helps prevent fractures.
Perhaps best of all, Parmesan cheese that has been aged for at least two years appears to be one of the few dairy products that lactose intolerant people can tolerate.
2. Romano Cheese
- 9g protein per ounce
Romano, another hard cheese often grated and sprinkled on dishes, has a sharp, salty flavor. Italian Romano, called Pecorino, is made from sheep's milk and has a stronger bite, while local versions made from cow's milk are milder. Romano also contains three to five times more conjugated linoleic acid than cow's milk cheese. CLA has been found to boost heart health and immunity, and reduce inflammation.
3. Swiss Cheese
- 8g protein per ounce
Looking for a filling snack? Grab a slice or two of Swiss cheese. It has a sweet, nutty flavor that makes it a great addition to omelets and sandwiches. It's also naturally lower in fat and sodium.
4. Mozzarella Cheese
- 8g protein per ounce
Slice fresh mozzarella with tomatoes and balsamic, eat it sliced, or grate it over your meals, this cheese is a treat for your palate. It has a very mild flavor and, like Swiss cheese, is low in saturated fat and sodium.
5. Cheddar Cheese
- 7g protein per ounce
Cubed, shredded or sliced, cheddar cheese is one of the most delicious cheeses. Need a quick pick-me-up? Have some cheddar cubes and an apple with hazelnut butter. It’s an excellent source of calcium and vitamin K, an important vitamin for bone health.
6. Gouda Cheese
- 7g protein per ounce
This yellow cow's milk cheese is actually higher in vitamin K2 than many other food sources — a nutrient that plays a role in regulating blood clotting, bone metabolism and cellular functions. It has a mild, sometimes sweet flavor.
7. Provolone Cheese
- 7g protein per ounce
A creamy, sweet cheese that goes well with almost any dish, provolone is a dairy fan's dream.
8. Gruyere Cheese
- 7g protein per ounce
Gruyere may not be a staple in your cheese rotation, but you should get to know the Swiss native. It’s hard and made from cow’s milk, perfect for a cheese plate.
9. Goat Cheese
- 6g protein per ounce
You've probably had soft, tart goat cheese crumbled on salads. Hard goat cheese develops through ripening. Its flavor can be nutty, sweet, or even tangy.
10. Blue cheese
- 6g protein per ounce
Flavorful, crumbled blue cheese can replace calorie-dense blue cheese dressings and sauces when mixed with plain Greek yogurt and hot sauce. The blue marbling is caused by mold cultures (which are totally healthy).
11. Brie Cheese
- 6g protein per ounce
Spread soft cow's milk cheese on whole grain crackers or vegetable sticks.
12. Pepper Jack Cheese
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- 6g protein per ounce
Pepper Jack cheese is a version of Monterey Jack. Both are semi-soft cheeses, but Pepper Jack amps up the flavor and spiciness with rosemary, habanero peppers, bell peppers, jalapeños, and garlic scattered throughout the cheese.
13. American Cheese
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- 5g protein per ounce
American cheese is often attributed to sandwiches. It’s a staple in grilled cheeses because it melts perfectly and has a creamy flavor. Yes, it’s processed, but it’s fortified with vitamin D and provides 17% of your daily calcium needs.
14. Ricotta Cheese
- 3g protein per ounce
Ricotta is light, fluffy, and sweet, making it the perfect topping for whole wheat bread. It's also packed with vitamin A, which can boost immune function, skin health, and keep your heart, kidneys, lungs, and sperm healthy.
15. Cottage Cheese
- 3g protein per ounce
Cottage cheese contains high amounts of casein, a slowly digesting milk protein that slowly raises blood amino acid levels and keeps them elevated longer than if you were eating whey protein. It also has live cultures, which are essential for a healthy gut. This helps you break down and absorb nutrients better—just what you need to get big and strong.
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Is Cheese a Good Source of Protein?
The biggest plus of cheese, by far, is its protein content. Swiss, cheddar, and mozzarella contain 7 to 8 grams per ounce, which can help build muscle mass. Ricotta is loaded with whey, the most satiating of all the proteins in cheese. And hard cheeses may also lower blood pressure—especially Grana Padano, studies have found.
What's more, “cheese contains many nutrients, such as bone-building calcium,” according to registered dietitian Amy Gorin, RDN.
When shopping, choose quality cheeses (i.e. not the individually wrapped deli cheeses in plastic).
“Harder cheeses have more protein per serving,” says Strudwick. Believe it or not, this cheese is good for post-workout.
A study Nutrition Journal It was found that young, fit men who ate about 3 ounces of cheese after strength training were able to synthesize more muscle protein cells in their bodies as they recovered, which helped them rebuild their muscles faster.
Researchers have found that 30 grams of cheese protein is the sweet spot for boosting muscle protein synthesis. For the greatest benefit, eat high-protein, low-fat cheese after strength training. Then, eat a lean protein like fish for dinner to maximize muscle recovery.
Can't get cheese protein right after? The body can benefit for up to a day. Exercise sensitizes the muscles to absorb amino acids circulating in the blood, so your muscles can absorb more up to 24 or even 48 hours later. During this time, make sure you get 30 grams of protein at each meal.
Besides the other health benefits of cheese (especially bone-strengthening calcium), it also contains a significant amount of fat, so be careful.
To help you figure out how much protein is in cheese, Strudwick ranked the best varieties from highest to lowest in grams per ounce so you can snack smart.
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