Hold Up—Does Cheese Have Protein? And What Kinds Pack the Most?
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Whether you’re a feta fiend or a Stilton stan, you know your fave dairy snack is bound to fill you up. But you may also wonder: Does cheese have protein, or is there another reason it makes for such a satisfying nibble?
Short answer: Yes, cheese, as a dairy food, is a rich source of protein. More specifically, it contains the two primary types found in milk: casein protein, which accounts for about 80% of the total protein content, and whey protein, which is responsible for the other 20%. Both of these are considered complete proteins, meaning they pack all nine essential amino acids.
In addition to that, cheese also brings other nutrients to the table, including calcium, phosphorus, potassium, and fats, Vincci Tsui, RD, a certified intuitive eating counselor based in Canada, tells SELF. In fact, that fat content plays a role in helping keep you full too.
But not all types of cheese—and there are more than 2,000 of them by some estimates—contain the same amount of protein. Just as they vary in taste and texture (compare a soft wedge of Brie to a tough wheel of Parmesan, for example), so do they differ in that important macro. So what types will offer you the most bang for your buck? SELF reached out to a few dietitians for their thoughts. Here are some options to consider when you’re craving a dairy-based protein source that has a little more range than plain ol’ milk.
When it comes to protein, harder is usually a better bet than softer in its bang for your buck.
Long story short: Texture matters. Yep, firmness can be a solid (get it?!) indicator of protein content, according to Tsui. “Generally, the harder cheeses, like Swiss or cheddar, are going to be higher in protein than [softer ones like] your Brie and Camembert,” she says—at about eight grams per ounce, on average, Desiree Nielsen, RD, a recipe developer with a focus on plant-based nutrition, tells SELF. Moisture content is a big reason why. Harder cheeses have a higher proportion of protein to cheese because they hold less water. Basically, all the nutrients are just more densely packed, meaning you get a lot in a smaller package.
“Cheesemaking is a process of concentrating the solids originally present in milk,” Ben Ullerup Mathers, a research cheesemaker at the University of Wisconsin-Madison’s Center for Dairy Research, tells SELF. “Since protein is one of the main constituents of milk solids, the further you concentrate those solids, the more protein is in the final cheese. Since hard cheeses are the lowest-moisture cheeses, they will also be the higher-protein cheeses.”
Here’s how a few common harder cheeses stack up by typical serving size, according to the USDA. (For reference, one ounce is equal to 1/8 cup, or a chunk about the size of a thumb or a stack of four dice.) Just remember as you’re grocery shopping that these numbers will vary slightly between products due to differences in ingredients and manufacturing processes, so consider it more of a general guide.
Parmigiano-Reggiano: One ounce contains about nine to 10 grams of protein. Typically served shaved or grated, this “immediate stand-out” among cheeses is a popular garnish for salads and pasta dishes, Nielsen says. “It is great as a protein-boosting topping,” she adds. (And in case you were wondering, the term Parmesan cheese basically refers to the generic form of Parmigiano-Reggiano, which must be produced in a certain area of Italy in a specific way.)
Gruyère: One ounce contains about nine grams of protein. Along with other “Alpine cheeses” like Appenzeller, Comté, and Emmental, Gruyère has a sweet, nutty flavor that lends itself well to sauces and fondues. It’s also a staple ingredient in French onion soup and croque-monsieur sandwiches.
Swiss: One ounce contains about eight grams of protein. Instantly identifiable thanks to its classic holes (known as “eyes” within the cheese industry), Swiss cheese is often found in omelets, savory pastries, and even layered with meat in dishes like chicken cordon bleu. (Fun fact: Those eyes develop thanks to the work of bacteria known as Propionibacterium freudenreichii, according to Ullerup Mathers.)
Gouda: One ounce contains about seven grams of protein. Technically a semi-hard version, this Dutch mainstay is among the top-produced cheese varieties in the world. Young Gouda is considered a prime candidate for melting, while the aged form is well-suited to grating.
Cheddar: One ounce contains about seven grams of protein. Accounting for about 30% of total cheese production worldwide, cheddar is a classic burger topping—and mac and cheese choice. In terms of protein content, it’s probably “middle of the road,” Ullerup Mathers says.
And we’d be remiss if we didn’t point out another benefit of hard cheese, especially for protein-hungry folks whose guts might not like dairy as much as their tastebuds do: They tend to be lower in the milk sugar lactose compared to their softer counterparts. So if you have lactose intolerance (or another issue that causes trouble digesting dairy), maybe shoot for a firmer option—it should be less likely to cause GI issues like bloating, gas, and diarrhea.
…but don’t write off the softer kinds either.
However, the harder-equals-higher-in-protein rule isn’t true across the (charcuterie) board. In fact, some of the cheeses most rich in protein are softer varieties, according to Tsui.
Here’s a few popular soft (or soft-er) cheeses listed by typical serving size. Note for some of the really moisture-rich ones, this will generally be larger than for the hard stuff. So even though they can bring more protein overall, the bang for your buck with harder cheese is generally going to be greater.
Cottage cheese: One half-cup of the low-fat stuff contains about 12 to 14 grams of protein. If you’ve been seeing this dairy staple everywhere—in everything from pumpkin pancakes to pecan cheesecake pudding—its ability to boost the protein content of pretty much any dish might be why. Besides, it’s incredibly versatile. You can spoon it up on the go, use it as a dip, toss it with some fruit or veggies, or even spread it on a slice of toast. For a savory flavor, Nielsen suggests seasoning with some salt and pepper, or even chili oil and green onions. If you’d rather a sweeter option, she recommends making a cottage cheese bowl with berries and nuts or seeds.
Ricotta: One half-cup contains about 12 grams of protein. Sweet, light, and fluffy, ricotta cheese makes a great filling for pasta dishes like lasagna, ravioli, and tortellini—as well as desserts (hello, cannoli) and baked goods (like calzones). You can also incorporate it into creamy sauces or swap it for cream cheese as a spread, according to Tsui.
Mozzarella: One ounce contains about six to seven grams of protein. Use mozzarella cheese as a pizza topping, make a Caprese salad, or dig right in without worrying too much about extras. On its own, mozzarella isn’t that flavorful, so Tsui recommends pairing it with a pepper jelly or a stronger cheese like Swiss or cheddar for the best experience. That way “you’re kind of getting the best of both worlds,” she says—not only that classic tang, but also the hefty protein dose.
Goat cheese: One ounce contains about six grams of protein, though the hard variety can reach nine. Cheese made with goat’s milk tends to be higher in fat, protein, calories, vitamins, and minerals than cow’s milk versions. What’s more, it contains less lactose than the traditional kind, making it potentially a better option for folks who have GI issues when they eat a slice of the regular stuff. (As for sheep’s milk cheese? It packs more protein, fat, and major nutrients than either.)
Brie: One ounce contains about six grams of protein. Smooth, creamy, and absolutely delicious, Brie isn’t the go-to cracker pairing for nothing.
Cream cheese: One ounce contains about two grams of protein. While this type might be kind of low in protein, there’s not a better bagel spread to be found. If you get sick of the plain stuff, you can always try mixing things up by switching to one of the flavored alternatives.
What are some creative ways to eat them?
To recap: In no particular order, the top protein cheeses include Parmigiano-Reggiano, Gruyère, cottage cheese, and ricotta. To maximize protein content, opt for products made with a lower-fat milk (like skim milk) rather than whole milk when possible due to the “higher protein-to-fat ratio,” Ullerup Mathers says. Need an example? Whereas one serving of whole-milk ricotta contains around 9 to 10 grams of protein, one serving of the part-skim stuff contains around 14 grams—two grams more.
Here are some extra ideas for ways to work these cheeses into a balanced diet:
Cube them up for a “really quick on-the-go snack,” Nielsen says.
Break out the add-ons. “I'm a big fan of getting more fruits and vegetables into snack time,” Nielsen says. Cheese paired with pear or apple slices is “always really lovely,” she adds. Stack them on top of some whole-grain crackers for some carb-heavy crunch.
Or go all out and make a mini charcuterie board. Depending on what you have stocked, you can add some olives, nuts, and ready-to-eat veggies like snap peas in addition to cheese and fruit, according to Nielsen. Having a snack plate at your desk “feels kind of special in the middle of the day,” she says. And when that midday slump hits, the protein boost might just save you from crashing entirely.
Just one thing to keep in mind: Don’t forget that protein content isn’t all that matters when it comes to cheese (or any other food). In fact, nutrition, period, shouldn’t even be your sole consideration. Instead of allowing the label to dictate your dietary choices, consider “what your own priorities are and where different foods fit in,” Tsui says. “Sometimes protein is not the priority,” she adds—and sometimes, taking a moment to savor the taste of your favorite cheese without worrying about how much or how little protein it contains is.
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Originally Appeared on Self
