If you love cheese, you’re far from alone: According to the National Institutes of Health, nearly 7 in 10 U.S. adults eat cheese every day, regardless of age or gender. But while this dairy staple is often deemed “unhealthy,” it can definitely be part of a healthy diet. You might be surprised to learn that many types of cheese are also great sources of protein, which is one of the three main macronutrients (along with carbohydrates and fat) needed to maintain a balanced diet and overall health.
Whether you’re a cheese lover or looking to increase your protein intake, this article is for you. In this article, we explore what protein is, why you need it, and introduce the 10 most protein-rich cheeses to add to your diet, ranked by protein content. Here’s what you need to know.
What is protein and why do we need it?
protein It is a fundamental building block of the body. It is essential for tissue repair, supporting immune function, muscle recovery and the synthesis of important enzymes and hormones.
Protein is made up of amino acids and is necessary for maintaining muscle mass and cellular health. In a 2022 study, Nutrition Journal Cheese has been shown to help increase muscle protein synthesis at rest and during post-exercise recovery.
“Protein also provides a source of energy, especially if your carbohydrate and fat intake is low.” Trista Best, RD“Not getting enough protein can lead to muscle wasting, weakened immune function, and other health problems,” she adds, a registered dietitian at Balance One Supplements.
Top 10 Cheeses with the Highest Protein Content
1. Parmesan
Per 1 oz (28 g): 10 g Protein
“Parmesan is a hard, granular cheese known for its rich, nutty flavor and sharp aroma,” says Best. This popular cheese is commonly grated over pasta dishes like spaghetti and risotto, but it can be used in a variety of ways. If pasta isn’t your thing or you’re looking for a new way to use Parmesan, try our Crispy Parmesan Chicken Bites or Parmesan cabbage steak.
2. Romano
Per 1 oz (28 g): 9 g Protein
“Romano cheese is hard, salty and intensely flavored,” says Best. “It’s often grated or shredded and used in dishes that call for a sharper, tangy flavor, especially in Caesar salads and minestrone soups.” Plus, one ounce contains about 30 percent of your daily calcium needs, which helps with bone health, electrolyte balance and more. This mouthwatering cheese is… Chicken Romano This recipe is a delicious way to increase your protein intake while still having fun.
3. Gruyere
Per 1 oz (28 g): 8.5 g Protein
“Gruyere is a hard, yellow cheese with a slightly sweet, nutty flavor,” Best explains. “It melts easily, making it perfect for dishes like French onion soup and quiche.” Need some inspiration in the kitchen? Gruyere, onion and zucchini quiche or Gruyere Potato Casserole.
4. Switzerland
Per 1 oz (28 g): 8 g Protein
“Known for its distinctive holes and mild, nutty flavor, Swiss cheese melts easily, making it a great choice for sandwiches and fondues,” Best says. It’s also worth noting that Swiss cheese is the lowest sodium cheese on this list, with only 53 milligrams per ounce. This may make it a good option for those concerned about heart health or sodium intake. Chickpea Green Goddess Salad this Kielbasa and Swiss Spaghetti Squash Casserolethis is a great option for getting more protein.
5. Provolone
Per 1 oz (28 g): 7 g Protein
“Provolone is an Italian cheese with a smooth texture and slightly tart flavor that’s popular on sandwiches and salads,” says Best. Plus, provolone contains 11% of your daily phosphorus and 20% of your calcium, both of which support bone health and fluid balance. If you’re a sandwich lover, give this cheese a try. Salami, egg and provolone sandwich or Tomato and provolone sandwich Please give it a try and let us know what you think.
6. Monterey Jack
Per 1 oz (28 g): 7 g Protein
“Monterey Jack cheese is a semi-hard cheese with a buttery taste and mild flavor. It melts easily, making it perfect for dishes like quesadillas, nachos and cheeseburgers,” says Best. Broccoli and chicken casserole If you need some tasty inspiration.
7. Gouda
Per 1 oz (28 g): 7 g Protein
“Gouda is a Dutch cheese known for its rich, caramel-like flavor that only gets better as it ages,” Best explains. “It’s versatile, so you can use it in snacks, sandwiches, and cheese boards.” Like many of the cheeses on this list, Gouda is a good source of calcium, phosphorus, and zinc, nutrients our bodies need to stay healthy. These support everything from nerve cell health to fluid balance and immune function. Plus, there are plenty of ways to up your protein intake with Gouda. Smoked Gouda Broccoli Soup, BBQ Pork and Smoked Gouda Quesadillasand Smoked Gouda & Giardiniera Charcuterie Stick Leave a comment telling me which one you liked best.
8. Cheddar
Per 1 oz (28 g): 6.5 g Protein
“Cheddar cheese is one of the most beloved and widely used cheeses,” Best says. “It’s versatile in cooking and snacking, and can be found in everything from mac and cheese to grilled cheese sandwiches.” If you’re looking to get more cheddar cheese in to help meet your daily protein intake, Tomato Cheddar Cheese Toast and Apple and Cheddar Side Salad with Mustard Vinaigrette.
9. Mozzarella
Per 1 oz (28 g): 6 g Protein
“Mozzarella is a fresh, soft cheese with a mild flavour and chewy texture that’s perfect for pizza, salads and more. Fresh mozzarella is creamy and delicate, while lower moisture mozzarella, which is often shredded, is firmer and perfect for melting,” Best says. Mozzarella Another low-sodium cheese on this list, it contains only 138 milligrams per serving, about 6 percent of your recommended daily intake, and is rich in important nutrients like calcium, phosphorus, and zinc. Mozzarella, basil and zucchini frittataor Tomato and smoked mozzarella sandwich Please give it a try and let us know what you think.
10. Feta cheese
Per 1 oz (28 g): 4 g Protein
“Feta is a white cheese that’s marinated in brine, giving it a tangy, salty flavor. It has a crumbly texture and is often used as a topping on salads, pastries, and roasted vegetables,” says Best. We love feta. eat welland a variety of inspiring recipes. Chickpea, beet and feta salad with lemon garlic vinaigrette, Baked Spaghetti Squash with Spinach and Fetaor Tomato and cucumber salad with whipped feta cheese Enjoy the rich flavor of cheese.
Conclusion
Contrary to popular belief, cheese is an excellent source of protein in a variety of flavors and textures. Whether you’re building a full meal or looking for a protein-packed snack, these high-protein cheeses can be part of a healthy diet and help meet your daily protein needs when enjoyed in moderation.
