20 Cheeses High in Protein

Written by Daisy Whitbread, MScN

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 kinds of cheese that provide the most protein per oz.

An ounce of cheese is typically equal to a thin slice of cheese that would cover a piece of toast. The current daily value (%DV) for protein is 50 grams per day. Cheese high in protein includes parmesan, romano, non-fat cheddar, gruyere, low-fat Swiss, low-fat Monterey, and more. Low-fat cottage cheese is one of the lowest in protein per ounce, but one of the best protein sources per calorie.

In general cheeses which are low in fat will provide more protein per serving, however, this is not always the case. For more, see the articles on vegetarian protein foods, and nuts high in protein.


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#1 Parmesan20% DV (10.2g) in 1oz (28g)36% DV (18.2g) in 200 calories (51g)
#2 Romano18% DV (9g) in 1oz (28g)33% DV (16.4g) in 200 calories (52g)
#3 Non-Fat Cheddar18% DV (9g) in 1oz (28g)82% DV (40.9g) in 200 calories (127g)
#4 Gruyere17% DV (8.5g) in 1oz (28g)29% DV (14.4g) in 200 calories (48g)
#5 Low-Fat Swiss16% DV (8g) in 1oz (28g)63% DV (31.7g) in 200 calories (112g)
#6 Lot-Fat Monterey16% DV (7.9g) in 1oz (28g)36% DV (18g) in 200 calories (64g)
#7 Mozarella15% DV (7.7g) in 1oz (28g)39% DV (19.6g) in 200 calories (71g)
#8 Provolone15% DV (7.3g) in 1oz (28g)29% DV (14.6g) in 200 calories (57g)
#9 Edam14% DV (7.1g) in 1oz (28g)28% DV (14g) in 200 calories (56g)
#10 Gouda14% DV (7.1g) in 1oz (28g)28% DV (14g) in 200 calories (56g)
#11 Monterey14% DV (7g) in 1oz (28g)26% DV (13.1g) in 200 calories (54g)
#12 Tilsit14% DV (6.9g) in 1oz (28g)29% DV (14.4g) in 200 calories (59g)
#13 Low-Fat Muenster14% DV (6.9g) in 1oz (28g)36% DV (18.2g) in 200 calories (74g)
#14 Sharp Cheddar14% DV (6.8g) in 1oz (28g)24% DV (11.8g) in 200 calories (49g)
#15 Port de Salut14% DV (6.8g) in 1oz (28g)27% DV (13.5g) in 200 calories (57g)
#16 Colby13% DV (6.7g) in 1oz (28g)24% DV (12.1g) in 200 calories (51g)
#17 Chesire13% DV (6.6g) in 1oz (28g)24% DV (12.1g) in 200 calories (52g)
#18 Queso Asadero13% DV (6.4g) in 1oz (28g)25% DV (12.7g) in 200 calories (56g)
#19 Semisoft Goat Cheese12% DV (6.1g) in 1oz (28g)24% DV (11.9g) in 200 calories (55g)
#20 Cottage Cheese7% DV (3.5g) in 1oz (28g)69% DV (34.4g) in 200 calories (278g)
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Data Sources and References

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