Prospre: Meal Planner
Meal plans based on macros
Prospre: Meal Planner
Meal plans based on macros
Prospre: Meal Planner
Meal plans based on macros, macro tracking, and more
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September 15, 2023
Taking care of your body and reaching your personal health goals is about so much more than exercise alone. The foods you eat play the most important role in weight loss and muscle gain. If you're looking to build strength and muscle, it's essential to eat plenty of protein on a daily basis. Protein is the building block of muscles, so if you are trying to build muscle, it’s important to be eating enough protein for your body to grow. You may be asking, is cheese a good source of protein? Since cheese is delicious in so many dishes, it would be great if you could add high-protein cheese to your diet to help you get more protein.
Check out our macro calculator to find a daily protein recommendation that's tailored to you and your lifestyle! You can then use our Macro Meal Plan Generator to create a custom meal plan based on your macros.
So, does cheese have protein, if so is cheese high in protein and can it be included in a healthy lifestyle? Like any type of food, consuming cheese in excess can lead to different issues, including bloating or high blood pressure. However, choosing cheese high in protein and low in fat is a great way to keep you satiated until your next meal or snack. Additionally, cheese is good for building muscle and strengthening your bones. Check out the list below to find out about the amounts of protein in cheese and which cheese has the most protein. As you compare each one, keep in mind that one serving of cheese is equal to one and a half ounces.
Protein per 100 Calories: 12.9g
If you’re wondering about what cheese has the most protein, the answer would be cottage cheese! This low-fat cheese has been a staple in healthy eating for years and contains the most protein per calorie of any cheese. Being the cheese with the highest protein, a serving size of cottage cheese is much larger in volume, around half a cup, meaning it will be more filling than other options. One serving of this size provides almost 13 grams of protein with significantly less fat than most other high-protein cheese options, making it a filling and heart-healthy choice.
Cottage cheese has been popular on social media and for good reason! Cottage cheese can be used in many different kinds of recipes including, breakfast, snacks, sweet, and savory treats. Try adding cottage cheese to your toast in the morning with some honey for a sweet, protein-filled breakfast. If you have trouble with the texture of cottage cheese, try blending it in a blender or food processor. This results in a creamy texture reminiscent of Greek yogurt, but with even more protein per serving. Cottage cheese is the best cheese for protein as it is the cheese with the most protein per serving.
Protein per 100 Calories: 10.0g
If you’re looking for what cheese is high in protein, pecorino romano is one of the cheeses with the most protein! Like parmesan cheese, pecorino romano is a bold and tasty high-protein cheese that provides 10 grams per serving. It has a more robust and saltier flavor than parmesan, so it's a popular topping for pasta and several other Italian dishes. Pecorino romano is made from sheep’s milk and contains healthy omega-3 fatty acids which the body cannot produce on its own and must get from food.
Protein per 100 Calories: 9.1g
One of the most popular high-protein cheese options is none other than parmesan. This salty, bright, and flavorful hard cheese provides over 9 grams of protein per serving. This cheese is also lower in lactose than many other options so those with sensitive stomachs are more likely to tolerate it well. Parmesan is delicious on its own and a great way to add an extra dose of protein to soups, salads, and pasta.
Protein per 100 Calories: 7.4g
Perhaps one of the most popular cheeses consumed today, mozzarella is a high-protein cheese marvel that weighs in at over 7 grams per serving. It's mild, creamy, and palatable to some of the pickiest eaters. Mozzarella is also a great choice because it contains less fat than many other kinds of natural cheese. It's rich in probiotics, so it can offer many immunity and digestive benefits as well.
For lunch, try combining leafy greens, basil, tomato, mozzarella, and balsamic dressing to create a take on the delicious Caprese salad, to see that this cheese is a good source of protein.
Fun fact: Traditional mozzarella is made from buffalo milk! While this cheese is quite high in fat, choosing mozzarella made from cow’s milk is a great option if you’re looking for a lower-fat, high-protein cheese.
Protein per 100 Calories: 7.0g
Edam is a European cheese that is known for its bright red wax wrapper. This high-protein cheese originated in the Netherlands, named after the Dutch town. It contains 7 grams of protein per serving and is usually mild, although aged varieties will have a sharper flavor, much like other high-protein cheese options you'll find. Because of the wax packaging, edam can easily be thrown into your bag for an on-the-go snack. Look for it in specialty cheese sections at your deli or market.
Protein per 100 Calories: 7.0g
If mild and creamy cheeses are more your style, gouda is a great high-protein option, containing 7 grams per serving. It's a popular cheese that works well on a sandwich and on its own. Many people enjoy the slight hint of sweetness it offers. Gouda contains 15% of your recommended calcium amount to help build and strengthen bones.
Protein per 100 Calories: 6.9g
Swiss cheese is another one of the highest protein cheese options out there, offering around 7 grams per serving. It's a lower sodium option and has ACE-inhibiting properties, making it a great choice for those who need to focus on lowering blood pressure levels. This versatile cheese has a pungent bite and melts well, so it's a great addition to recipes, but can also be enjoyed on its own.
Protein per 100 Calories: 6.1g
With just over 6 grams of protein per serving, Colby is a mild, cheddar-like cheese that is incredibly versatile. It's delicious cold, room temperature, or melted and pairs well with both sweet and savory components. Like cheddar, it's very easy to find but is often combined with jack cheese in grocery store settings. Colby cheese is a high-protein cheese and a great source of vitamin D.
Protein per 100 Calories: 5.8g
Another one of the highest protein cheese options you'll find is Gloucester cheese, named for the city in England where it has been made for hundreds of years. This cheese contains about 6 grams of protein per serving. It's relatively similar to cheddar and can be used as a substitute for it in many dishes.
Protein per 100 Calories: 5.6g
For most people, cheddar is a protein-rich cheese that needs no introduction. The amount of protein in cheddar cheese is around 5 and a half grams per serving. One of the most popular cheeses in America today, you can find a variety of styles and flavors in any grocery store. Opt for an aged cheddar variety to enjoy a more sharp and satisfying bite.
We hope this has helped to answer the question of whether cheese has protein or fat and how it can help you achieve your nutrition and lifestyle goals. To help you enjoy more muscle gains and a healthier lifestyle, consider adding more of the highest protein cheese options to your diet. Prospre can help you create the perfect meal plans for all of your health and wellness goals while including the foods you love most, including high-protein cheeses.
Hopefully, this list has answered the question of how much protein is in cheese and helps you to find the cheese with the highest protein to meet your protein and lifestyle needs. However, if you are still finding it hard to hit your macros every day, try out our free macro meal planning app to get a personalized meal plan based on macros and start hitting your protein goals today.
