Yes, you can eat your cheese and stay fit. While there are countless types of cheeses from around the world, many of them are high in fat and more suitable for occasional consumption (Roquefort, for example, is a sodium-laden bulk blue cheese that could very well be on a list of worst foods). However, there is one cheese protein that can absolutely help you reach your muscle building macro goals.
“Cheese can be part of a healthy lifestyle when eaten unprocessed and in moderation,” confirms sports dietitian Christina Strudwick, MS, CSSD. Only cheeses with a suitable high protein content should be ranked.
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Cheese Protein: The 15 Best High Protein Cheeses
1. Parmesan cheese
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- 11g of protein per ounce
Cheese has traditionally fallen into the healthy-ish bucket. However, new research is making cheese beneficial, and Parmesan is a standout. The hard cheese known as Parmigiano Reggiano takes its name from two Italian provinces: Parma and Reggio Emilia.
It's aged, which is key. Time spent in the cellar promotes protein development, so Parm has a higher amount of muscle-building macros than soft cheeses like brie. One ounce contains 121 calories with 11 grams of total protein and one gram of carbohydrates. And much tastier than mozzarella. Parma is usually grated into soups and pastas, but it can also be used as a savory snack when shaved.
And cheese is uniquely suitable for athletes – so much so that it is considered a functional food according to European standards. One ounce of Parmesan contains one-third of your daily calcium needs. According to nutrition scientists at Purdue University, athletes need enough calcium to grow, maintain and repair bone tissue, which helps prevent fractures.
Perhaps best of all, Parmesan aged for at least two years is one of the few dairy products that lactose intolerant people can tolerate.
2. Romano cheese
- 9g of protein per ounce
Another hard cheese that is usually grated and sprinkled on food, Romano has a sharp, salty flavor. The Italian Romano, called Pecorino, is made from sheep's milk and has a stronger bite, while the domestic version made from cow's milk is milder. Romano contains three to five times more conjugated linoleic acid than cow's milk cheese. CLA has been found to improve heart health and immunity, as well as reduce inflammation.
3. Swiss cheese
- 8g of protein per ounce
Looking for a satisfying snack? Offer a slice or two of Swiss cheese. It has a sweet, nutty taste, so it can be a perfect addition to omelettes and sandwiches. Of course, it has a lower fat and sodium content.
4. Mozzarella cheese
- 8g of protein per ounce
Whether you cut fresh mozzarella with tomatoes and balsamic vinegar, eat it by the slice, or shred it with a meal, this cheese is mouth-watering. It has a very mild flavor and, like the Swiss, is low in saturated fat and sodium.
5. Cheddar cheese
- 7g of protein per ounce
Diced, shredded or sliced cheddar cheese is one of the tastiest cheeses. Need quick pickup? Eat a few cubes of cheddar and an apple with nut butter. An excellent source of calcium and vitamin K, an important vitamin for bone health.
6. Gouda cheese
- 7g of protein per ounce
This yellow cow's milk cheese is actually higher in vitamin K2—a nutrient involved in blood clotting, bone metabolism, and regulating cell function—than most other food sources. Light, sometimes sweet taste.
7. Provolone cheese
- 7g of protein per ounce
A creamy, sweet cheese that pairs well with virtually any dish, provolone is a dairy dream.
8. Gruyere cheese
- 7g of protein per ounce
Gruyere may not be a staple in your cheese rotation, but you should get to know the Swiss native. Solid, made from cow's milk, perfect for a cheese plate.
9. Goat cheese
- 6g of protein per ounce
You probably ate goat cheese, soft and tangy, on top of crumbled salads. Hard goat cheese develops during ripening. The taste can be nutty, sweet, or even sharp.
10. Blue cheese
- 6g of protein per ounce
The high-calorie blue cheese dressing and dips can be replaced by crumbled blue cheese mixed with plain Greek yogurt and hot sauce, full of flavor. The blue marbling is due to the mold cultures (which are perfectly healthy to consume).
11. Brie cheese
- 6g of protein per ounce
Top with whole grain crackers or vegetable sticks with the soft cow's milk cheese.
12. Pepper Jack Cheese
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- 6g of protein per ounce
Pepper Jack cheese is a version of Monterey Jack. Both are semi-soft cheeses, but Pepper Jack adds flavor and heat to the cheese with rosemary, habañero chilies, sweet peppers, jalapeños and garlic.
13. American cheese
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- 5g of protein per ounce
While American cheese is typically relegated to sandwiches. It is excellent for grilled cheese because it has a perfectly melted and creamy taste. Yes, it is processed, but it is enriched with vitamin D and provides 17 percent of the daily calcium requirement.
14. Ricotta cheese
- 3g of protein per ounce
Ricotta is light, fluffy and sweet, making it the perfect topping for whole grain toast. It's also full of vitamin A, which can boost your immune system, skin health, and keep your heart, kidneys, lungs, and sperm healthy.
15. Cottage cheese
- 3g of protein per ounce
Cottage cheese contains a large amount of casein, the slow-digesting milk protein that slowly raises blood amino acid levels and keeps them high longer than if you were consuming whey protein. It also has live cultures that ensure a healthy gut. This helps in better breakdown and absorption of nutrients – exactly what you need to grow big and strong.
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Is cheese a good source of protein?
By far the biggest advantage of cheese is its protein content. Swiss, cheddar, and mozzarella contain 7 to 8 grams per ounce, which promotes muscle mass. Ricotta is full of whey, which is the most saturated of all the proteins found in cheese. And hard cheeses can lower blood pressure – especially Grana Padano – the research revealed.
Plus, “cheese is packed with nutrients like bone-building calcium,” says dietitian Amy Gorin, RDN.
When shopping, choose quality cheeses (meaning: not deli cheeses individually wrapped in plastic).
“Harder cheeses tend to have more protein per serving,” says Strudwick. Believe it or not, this cheese is good after a workout.
A study of Journal of Nutrition found that young, fit men who ate about 3 ounces of cheese after a strength workout were able to synthesize more muscle protein cells in their bodies as they recovered, and so their muscles rebuilt faster.
Researchers have found that 30 grams of cheese protein is the sweet spot for increasing muscle protein synthesis. For maximum benefit, eat high-protein, low-fat cheese after a strength workout. Then eat a lean protein like fish with dinner to maximize muscle recovery.
Can't get cheese protein right away? The organization can benefit even a day later. Exercise sensitizes the muscles to absorb amino acids circulating in the blood, so the muscles can absorb more of them 24 or even 48 hours later. During this period, consume 30 g of protein at each meal.
While cheese has other health benefits (namely a big dose of bone-strengthening calcium), it also contains a fair amount of fat, so be careful.
To make it easier for you to determine how much protein is in your cheese, Strudwick has listed the best varieties from highest to lowest gram-per-gram ratio, so you can snack smart.
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