This list has all of the best highest protein cheeses you can eat! From mozzarella to parmesan to cottage cheese and more, most of these options have more than 20 grams of protein per 100-gram serving.
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Highest Protein Cheeses
Adding cheese to your meals is an easy and tasty way to boost your daily protein intake. On top of being a good source of protein, cheeses are also packed with calcium, antioxidants, and plenty of other beneficial nutrients.
Of course, some cheeses can contribute more towards your protein goals than others, so if you want to get the most bang for your bite, here are all the best high-protein cheese options to eat!
1. Parmesan Cheese
Nutritional Info for 100g, grated:
- 451 Calories
- 30g Fat
- 3.7g Carbs
- 0.85g Sugar
- 0g Fiber
- 41.6g Protein
Parmesan cheese is easily the highest protein cheese you can get, having over 40 grams of protein per 100 grams or 2 grams of protein per tablespoon. With a richly salty, tangy, and nutty flavor, parmesan is a versatile cheese that can be added to almost any dish. Sprinkle some grated parmesan over your salad, pasta, or soup for an extra dose of protein and umami goodness, or incorporate it into your breading for a crisp and cheesy finish, like in these chicken cutlets.
2. Romano Cheese
Nutritional Info for 100g:
- 387 Calories
- 26.9g Fat
- 3.6g Carbs
- 0.73g Sugar
- 0g Fiber
- 31.8g Protein
Not to be confused with pecorino romano cheese, which is made of sheep's milk, romano cheese is a hard cheese made with cow's milk, which results in a milder flavor and more protein content. Similar to parmesan cheese, romano is so good grated over anything from roasted vegetables to my dill pickle pizza and works great in tandem with other cheeses for more depth of flavor. So there are endless ways to incorporate this high protein cheese into your regular meals!
3. Gruyere Cheese
Nutritional Info for 100g:
- 413 Calories
- 32.3g Fat
- 0.36g Carbs
- 0.36g Sugar
- 0g Fiber
- 29.8g Protein
This protein-rich cheese has a sweet and salty flavor with a firm texture that melts wonderfully smooth and creamy. Gruyere is a great choice for fondue and is also loved in baked goods, sandwiches, and soup since it melts so well. It can also be grated over salads or pasta and added to cheese boards, especially when paired with fruits.
4. Pecorino Romano Cheese
Nutritional Info for 100g:
- 393 Calories
- 32.1g Fat
- 3.6g Carbs
- 0g Sugar
- 0g Fiber
- 28.6g Protein
A popular cheese to use in place of or alongside parmesan cheese, pecorino romano is a hard and salty Italian cheese made of sheep's milk. It has grassy and earthy undertones with a slight tanginess and a more pronounced saltiness than parmesan and is wonderful grated over pasta or used to make traditional pesto.
5. Swiss Cheese
Nutritional Info for 100g:
- 393 Calories
- 31g Fat
- 1.4g Carbs
- 0g Sugar
- 0g Fiber
- 27g Protein
Swiss cheese is most recognizable by its many holes or "eyes," which were caused by tiny bits of hay from the traditional method of collecting the milk with open buckets. Nowadays, many varieties of this high protein hard cheese have no holes but still have the sweet, mild, and nutty flavor the classic Alpine cheese is famous for. Its rich and melty texture makes Swiss cheese a prime candidate for grilled cheese sandwiches or my cheesy stuffed pork chops.
6. Provolone Cheese
Nutritional Info for 100g:
- 351 Calories
- 26.6g Fat
- 2.1g Carbs
- 0.56g Sugar
- 0g Fiber
- 25.6g Protein
Provolone cheese is spun from stretched curds, which results in a smooth and stretchy texture when this semi-hard cheese is melted. It has a buttery and slightly pungent taste with a hint of saltiness, and it's also available in smoked varieties for an added layer of flavor. You can enjoy provolone warm or cold, as a snacking cheese or cooked, added to sandwiches, savory bakes, or pasta.
7. Fontina Cheese
Nutritional Info for 100g:
- 389 Calories
- 31.1g Fat
- 1.6g Carbs
- 1.6g Sugar
- 0g Fiber
- 25.6g Protein
Similar to Swiss cheese, Fontina cheese is a smooth, semi-hard cheese with a few interior holes, but it has a flavor that's completely its own, mild but richly nutty and savory. You can use Fontina anywhere you want a smooth melting cheese, like in a dip, grilled sandwich, or even mac and cheese.
8. Gouda Cheese
Nutritional Info for 100g:
- 356 Calories
- 27.4g Fat
- 2.2g Carbs
- 2.2g Sugar
- 0g Fiber
- 24.9g Protein
Gouda is characterized by its sweet and mildly fudgy taste that develops to an almost butterscotch-like flavor with a hint of tang when aged. Coupled with its springy texture and excellent melting capabilities, gouda is a fantastic all-around cheese that can be used for anything from snacking to cooking to desserts.
9. Monterey Jack Cheese
Nutritional Info for 100g:
- 373 Calories
- 30.3g Fat
- 0.68g Carbs
- 0.5g Sugar
- 0g Fiber
- 24.5g Protein
This classic American cheese originated in California and has a mild buttery flavor with a hint of sweetness and good melting quality. It's commonly mixed with chili peppers to make Pepper Jack, Colby cheese to make Colby Jack or cheddar cheese to make Cheddar Jack. Monterey Jack is especially popular in American and Tex-Mex cuisine and can be added to quesadillas, burritos, burgers, and more.
10. Colby Cheese
Nutritional Info for 100g:
- 394 Calories
- 32.1g Fat
- 2.6g Carbs
- 0.52g Sugar
- 0g Fiber
- 23.8g Protein
Another American favorite, Colby cheese is a cow's milk cheese that's similar to cheddar but with a sweeter taste and more open texture. A popular variation, Colby Jack, is blended with Monterey Jack cheese for a marbled look and a more mellow taste. With its versatile flavor and highly meltable consistency, you can use Colby on anything from burgers to cheese sauce and cheese boards.
11. Muenster Cheese
Nutritional Info for 100g:
- 368 Calories
- 30g Fat
- 1.1g Carbs
- 1.1g Sugar
- 0g Fiber
- 23.4g Protein
This semi-soft cheese is loved for its subtle creamy, buttery flavor that pairs well with sweet and savory dishes of all kinds. Muenster cheese can be used anywhere you want to add a touch of creamy cheese that won't overpower the flavors of the meal, such as in scrambled eggs, in a sandwich or bagel, or on a fruit and cheese platter.
12. Cheddar Cheese
Nutritional Info for 100g:
- 403 Calories
- 33.3g Fat
- 3.4g Carbs
- 0.48g Sugar
- 0g Fiber
- 22.9g Protein
Popular for its buttery, pungent flavor and great melting texture, cheddar cheese ranges from mild to sharp depending on how long it was aged, though that doesn't have a significant effect on the protein content. It's fantastic in savory dishes and is a staple for mac and cheese, sandwiches, and cheddar bay biscuits. It is also good for melting into soup.
13. Mozzarella Cheese
Nutritional Info for 100g:
- 299 Calories
- 22.1g Fat
- 2.4g Carbs
- 0g Sugar
- 0g Fiber
- 22.2g Protein
Mozzarella gets its uniquely springy texture from being stretched after the curds form. This fresh cheese has a mild, milky flavor and meltingly soft texture that's perfect for baking or eating fresh and is excellent as a topping for my chicken crust pizza, used for mozzarella sticks, and so much more.
14. Blue Cheese
Nutritional Info for 100g:
- 353 Calories
- 28.7g Fat
- 2.3g Carbs
- 0.5g Sugar
- 0g Fiber
- 21.4g Protein
Blue cheese gets its blue veins from penicillium mold, which gives it its distinct pungent and peppery taste. Unlike other kinds of mold, the mold in blue cheese is non-toxic and can even support good cardiovascular health and reduce inflammation. Blue cheese is a fantastic cheese for spicing up salads like my cobb salad, pasta, and pizzas.
15. Goat Cheese
Nutritional Info for 100g:
- 264 Calories
- 21.1g Fat
- 0g Carbs
- 0g Sugar
- 0g Fiber
- 18.5g Protein
Also known as chevre, goat cheese has much less lactose than cow's milk cheese, making it a great soft cheese option for lactose intolerance. Goat cheese also has smaller fat molecules, so it is easier to digest overall and has a lighter mouthfeel. With an intensely tangy and earthy flavor, crumbled goat cheese is excellent over a salad, pasta, or savory bakes like veggie tarts, focaccia bread, and pizza.
16. Cottage Cheese
Nutritional Info for 100g, lowfat (2%):
- 81 Calories
- 2.3g Fat
- 4.8g Carbs
- 4g Sugar
- 0g Fiber
- 10.5g Protein
Cottage cheese is a fresh cheese with a curdy, creamy texture and a mild cheesy flavor. It's an incredibly versatile option to keep in stock, as it can be eaten as a snack like yogurt, made into sweet or savory dips, or baked into so many dishes, ranging from breakfast to dinner. I love using it to make my delicious protein pancakes. For the most protein per serving, opt for non-fat or low-fat cottage cheese.
17. Ricotta Cheese
Nutritional Info for 100g:
- 150 Calories
- 10.2g Fat
- 7.3g Carbs
- 0.27g Sugar
- 0g Fiber
- 7.5g Protein
Ricotta doesn't melt when heated, making it excellent for dishes like lasagna, stuffed shells, eggplant rollatini, and cheesecake, where it'll hold its structure as it cooks. It's also a popular substitute for cream cheese in baked goods and has slightly more protein, with about a gram more per serving.
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