Cheese is a surprisingly good source of protein, with most varieties delivering between 4 and 10 grams per ounce. The exact amount depends on the type: harder, aged cheeses pack more protein into each bite, while softer, wetter cheeses contain less. Parmesan tops the list at 10 grams per ounce, and even a standard slice of cheddar or mozzarella gives you 6 to 7 grams.
Protein Content by Cheese Type
Not all cheeses are created equal when it comes to protein. Here’s what you get from a single 1-ounce (28-gram) serving of common varieties:
- Parmesan: 10 g protein, 111 calories
- Swiss: 8 g protein, 111 calories
- Cheddar: 7 g protein, 115 calories
- Mozzarella (whole milk): 6 g protein, 85 calories
- Mozzarella (skim milk): 7 g protein
- Goat cheese: 5 g protein, 75 calories
- Blue cheese: 6 g protein, 100 calories
- Feta: 4 g protein, 75 calories
- Ricotta: 2 g protein, 42 calories
The pattern is straightforward: the drier and more aged the cheese, the more concentrated its protein. Parmesan has had months (sometimes years) of moisture evaporating, leaving behind a dense block of protein, fat, and minerals. A soft cheese like ricotta still contains a lot of water, which dilutes everything else per ounce.
Cottage Cheese: The Protein Standout
Cottage cheese deserves its own mention because it outperforms most other cheeses on a calorie-for-calorie basis. A single ounce of low-fat cottage cheese has 3.3 grams of protein for just 23 calories. Scale that up to a typical one-cup serving and you’re looking at roughly 28 grams of protein, which rivals a scoop of protein powder. Full-fat cottage cheese provides about 11.5 grams of protein per 100-gram serving, with only 4.3 grams of fat.
This makes cottage cheese one of the most efficient protein sources in the entire dairy case. If your goal is to increase protein intake without dramatically increasing calories, cottage cheese consistently beats hard cheeses, yogurt, and most other snack options ounce for ounce.
Which Cheeses Give You the Most Protein Per Calorie
If you’re watching calories but want to maximize protein, the ratio of protein to calories matters more than the raw gram count. Low-fat cottage cheese wins this comparison easily, delivering about 14% of its calories from protein at only 23 calories per ounce. Parmesan is the best hard cheese option: 10 grams of protein per 111 calories means roughly 36% of its calories come from protein.
Swiss cheese also scores well, with 8 grams per 111 calories. Mozzarella is another smart pick at 6 grams for 85 calories, especially part-skim versions that bump protein to 7 grams. On the other end of the spectrum, ricotta delivers only 2 grams per 42 calories, and cream cheese provides just 2 grams per ounce, making them poor choices if protein is your priority.
Why Cheese Protein Keeps You Full
About 80% of the protein in cheese is casein, a slow-digesting protein that forms a gel-like clump in your stomach. This slows gastric emptying, meaning amino acids trickle into your bloodstream gradually rather than all at once. A study published in the British Journal of Nutrition found that meals higher in casein produced significantly greater feelings of fullness at 3 and 4 hours after eating compared to lower-casein meals.
This slow release also means your blood amino acid levels stay elevated for longer after eating cheese, which is relevant for muscle maintenance. The other roughly 4% of dairy protein is whey, but over 96% of whey is lost during the cheesemaking process when the liquid drains off the curds. So cheese is almost purely a casein source, which makes it particularly good at keeping hunger at bay between meals.
Vegan Cheese Has Much Less Protein
If you’ve switched to plant-based cheese, be aware of a significant protein gap. Regular dairy cheese contains about 20.7% protein by weight, while tofu-based vegan cheese (the highest-protein plant option) contains roughly 13.3%. Most commercial vegan cheeses made from starches, coconut oil, or nuts contain even less, often under 1 gram per serving. The amino acid profiles are comparable between dairy and tofu-based versions, so the issue is purely quantity.
If you rely on cheese as a protein source and are eating plant-based, you’ll need to compensate elsewhere. Tofu-based options are your best bet among vegan cheeses, but they still fall well short of what dairy delivers.
Low-Sodium Options With Good Protein
Many high-protein cheeses are also high in sodium, which can be a concern if you’re managing blood pressure or kidney health. Some varieties thread the needle well. Swiss cheese is the standout: 8 grams of protein with only 53 milligrams of sodium per ounce. Goat cheese delivers 8 grams of protein with 104 milligrams of sodium. Fresh mozzarella is another option at just 40 milligrams of sodium, though its protein drops to 4 grams per ounce.
Low-sodium cottage cheese is the best overall pick for anyone watching salt intake, offering about 28 grams of protein per cup with only 20 milligrams of sodium. On the other hand, feta, blue cheese, and processed cheese slices tend to be high in sodium, sometimes over 300 milligrams per ounce.
Practical Ways to Add Cheese Protein
A couple of ounces of cheese can meaningfully boost the protein in a meal or snack. Two ounces of Swiss on a sandwich adds 16 grams of protein. A quarter cup of shredded Parmesan over pasta contributes roughly 10 grams. A cup of cottage cheese with fruit makes a 28-gram protein snack that takes zero preparation.
Keep in mind that cheese also brings calories and saturated fat along with its protein. An ounce of cheddar has about 115 calories, so eating large quantities to hit protein targets can add up fast. Using cheese as a protein complement to leaner foods, rather than as your primary source, gives you the flavor and satiety benefits without overdoing it on calories. The American Heart Association recommends keeping saturated fat intake in check, but moderate cheese consumption fits comfortably within those guidelines when the rest of your diet includes plenty of whole grains, fruits, and vegetables.