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36 Cheeses Highest in Protein


For those going vegetarian, or simply looking to get more protein in their diet, cheese can be a good choice, but then, which one to buy? Here is a list of 36 cheeses that provide the most protein per 100 gram serving. 100 grams is roughly equivalent to 1 cup grated for most cheeses. In general cheeses which are low in fat will provide more protein per serving, however this is not always the case. Please note that #36 Cottage Cheese is perhaps the best source of protein with the lowest calories, and is the best choice for weight loss. For more see the article on high protein foods.
#1 Parmesan Cheese 456 calories Protein: 42% Carb: 4% Fat: 28% Other (water): 26%
#2 Romano Cheese 387 calories Protein: 32% Carb: 4% Fat: 26% Other (water): 38%
#3 Non-Fat Mozzarella Cheese 149 calories Protein: 32% Carb: 4% Fat: 0% Other (water): 64%
#4 Goat Cheese(Hard Type) 452 calories Protein: 31% Carb: 2% Fat: 34% Other (water): 33%
#5 Gruyere Cheese 413 calories Protein: 30% Carb: 0% Fat: 31% Other (water): 39%
#6 Swiss Cheese 376 calories Protein: 28% Carb: 3% Fat: 26% Other (water): 43%
#7 Low Fat Monterey Cheese 313 calories Protein: 28% Carb: 1% Fat: 21% Other (water): 50%
#8 Mozzarella Cheese 280 calories Protein: 28% Carb: 3% Fat: 16% Other (water): 53%
#9 Low Fat Cheddar Cheese 282 calories Protein: 27% Carb: 2% Fat: 17% Other (water): 54%
#10 Fontina Cheese 389 calories Protein: 26% Carb: 2% Fat: 30% Other (water): 42%
#11 Provolone Cheese 351 calories Protein: 26% Carb: 2% Fat: 25% Other (water): 47%
#12 Caraway Cheese 376 calories Protein: 25% Carb: 3% Fat: 28% Other (water): 44%
#13 Edam Cheese 357 calories Protein: 25% Carb: 1% Fat: 26% Other (water): 48%
#14 Gouda Cheese 356 calories Protein: 25% Carb: 2% Fat: 26% Other (water): 47%
#15 Low Fat Muenster Cheese 274 calories Protein: 25% Carb: 4% Fat: 17% Other (water): 54%
#16 Reduced Fat Mexican Blend Cheese 282 calories Protein: 25% Carb: 3% Fat: 17% Other (water): 55%
#17 Monterey Cheese 373 calories Protein: 24% Carb: 1% Fat: 29% Other (water): 46%
#18 Tilsit Cheese 340 calories Protein: 24% Carb: 2% Fat: 25% Other (water): 49%
#19 Low Fat Cheddar Or Colby Cheese 173 calories Protein: 24% Carb: 2% Fat: 7% Other (water): 67%
#20 Port De Salut Cheese 352 calories Protein: 24% Carb: 1% Fat: 27% Other (water): 48%
#21 Colby Cheese 394 calories Protein: 24% Carb: 3% Fat: 30% Other (water): 43%
#22 Muenster Cheese 368 calories Protein: 23% Carb: 1% Fat: 28% Other (water): 48%
#23 Cheshire Cheese 387 calories Protein: 23% Carb: 5% Fat: 29% Other (water): 43%
#24 Brick Cheese 371 calories Protein: 23% Carb: 3% Fat: 28% Other (water): 46%
#25 Kraft Free Singles 148 calories Protein: 23% Carb: 12% Fat: 0% Other (water): 65%
#26 Mexican Queso Asadero 356 calories Protein: 23% Carb: 3% Fat: 27% Other (water): 47%
#27 Pimento Cheese 375 calories Protein: 22% Carb: 2% Fat: 30% Other (water): 46%
#28 Semisoft Goat Cheese 364 calories Protein: 22% Carb: 3% Fat: 28% Other (water): 47%
#29 Mexican Queso Chihuahua 374 calories Protein: 22% Carb: 6% Fat: 28% Other (water): 44%
#30 Roquefort Cheese 369 calories Protein: 22% Carb: 2% Fat: 29% Other (water): 47%
#31 Mexican Queso Anejo 373 calories Protein: 21% Carb: 5% Fat: 28% Other (water): 46%
#32 Blue Cheese 353 calories Protein: 21% Carb: 2% Fat: 27% Other (water): 50%
#33 Brie 334 calories Protein: 21% Carb: 0% Fat: 26% Other (water): 53%
#34 Limburger 327 calories Protein: 20% Carb: 0% Fat: 26% Other (water): 54%
#35 Camembert 300 calories Protein: 20% Carb: 0% Fat: 23% Other (water): 57%
#36 Nonfat Cottage Cheese 85 calories Protein: 17% Carb: 2% Fat: 0% Other (water): 81%
For more suggestions try the nutrient ranking tool.


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Comments.
Name:Liz
Location:USA
Subject:Suggestions
This table lists percentages, but doesn't say a percentage OF WHAT. Calories? Weight? Nutrients? Fat free cottage cheese is obviously a better source of protein than Parmesan, but shows up at the bottom of your list because it contains more water! It is information like this which is causing an obesity epidemic!
Posted on 2013-05-19 13:16:35
Name:HealthAliciousNess
Subject:RE: Suggestions
Hi Liz, thanks for your feedback and suggestions. Not sure if the table is loading correctly for you, but the percentages are labeled in each cell of the table. They represent protein, carbs, fat, and water(other). Because a 100 gram serving is used, a cheese with 42% protein, would also provide 42g of protein. Thanks to your comment, cottage cheese has now been mentioned in the introduction as a good low calorie source of protein, please note however, that many people looking for protein foods want to gain weight, not lose it. The list simply ranks cheese by protein content, the aim of every nutrition article on the web cannot simply be weight loss as it would not capture the entire audience. It may be hard to comprehend, but many people in the world are looking to gain weight, both in the U.S. and abroad. For more information, please see the article on high protein foods, which better incorporates serving size and calories. Thanks.
Posted on 2013-05-20 01:49:38
Name:Aaron McCormick
Location:Providence
Subject:Simple
I concur with HealthAliciousNess, This is not difficult, considering that the base for a serving size was provided up front. From there, everything is self explanatory in regards to percentages. A 100 gram serving is a 100 gram serving, and calories, carbs, fats, proteins, and water content of said 100 grams is read-able from there, with a bit of calculation and thought.
Posted on 2013-11-12 23:10:27
Name:MMortal03
Location:Miami
Subject:Cheddar Calories
The calorie content for #9, cheddar cheese, seems to be inaccurate. I've seen 100 grams of cheddar listed elsewhere as one of the higher in calories, at over 400.
Posted on 2014-01-31 09:31:09
Name:HealthAliciousNess
Subject:RE: Cheddar Calories
Thanks for your comment, you are right, the calories for 100 grams of cheddar cheese come to 403. The calories listed for #9 are actually for reduced fat cheddar cheese, and the name has now been updated. Here is the nutrition facts comparison for cheddar vs low-fat cheddar.
Posted on 2014-01-31 20:35:13

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Comments.
Name:Liz
Location:USA
Subject:Suggestions
This table lists percentages, but doesn't say a percentage OF WHAT. Calories? Weight? Nutrients? Fat free cottage cheese is obviously a better source of protein than Parmesan, but shows up at the bottom of your list because it contains more water! It is information like this which is causing an obesity epidemic!
Posted on 2013-05-19 13:16:35
Name:HealthAliciousNess
Subject:RE: Suggestions
Hi Liz, thanks for your feedback and suggestions. Not sure if the table is loading correctly for you, but the percentages are labeled in each cell of the table. They represent protein, carbs, fat, and water(other). Because a 100 gram serving is used, a cheese with 42% protein, would also provide 42g of protein. Thanks to your comment, cottage cheese has now been mentioned in the introduction as a good low calorie source of protein, please note however, that many people looking for protein foods want to gain weight, not lose it. The list simply ranks cheese by protein content, the aim of every nutrition article on the web cannot simply be weight loss as it would not capture the entire audience. It may be hard to comprehend, but many people in the world are looking to gain weight, both in the U.S. and abroad. For more information, please see the article on high protein foods, which better incorporates serving size and calories. Thanks.
Posted on 2013-05-20 01:49:38
Name:Aaron McCormick
Location:Providence
Subject:Simple
I concur with HealthAliciousNess, This is not difficult, considering that the base for a serving size was provided up front. From there, everything is self explanatory in regards to percentages. A 100 gram serving is a 100 gram serving, and calories, carbs, fats, proteins, and water content of said 100 grams is read-able from there, with a bit of calculation and thought.
Posted on 2013-11-12 23:10:27
Name:MMortal03
Location:Miami
Subject:Cheddar Calories
The calorie content for #9, cheddar cheese, seems to be inaccurate. I've seen 100 grams of cheddar listed elsewhere as one of the higher in calories, at over 400.
Posted on 2014-01-31 09:31:09
Name:HealthAliciousNess
Subject:RE: Cheddar Calories
Thanks for your comment, you are right, the calories for 100 grams of cheddar cheese come to 403. The calories listed for #9 are actually for reduced fat cheddar cheese, and the name has now been updated. Here is the nutrition facts comparison for cheddar vs low-fat cheddar.
Posted on 2014-01-31 20:35:13

Post a comment.
Name:          
Location:       
Email:(Optional)
Subject:         

Spam Prevention *(REQUIRED):
Enter the last three letters of this sentence.

References

    • USDA National Nutrient Database for Standard Reference, Release 20.