If you love cheese, you're far from alone. According to the National Institutes of Health, nearly 7 in 10 U.S. adults consume cheese daily, regardless of age or gender. Despite its reputation as an "unhealthy" food, cheese can be part of a healthy eating pattern. Many types of cheese are protein powerhouses, an essential macronutrient for a balanced diet and overall health.

The Importance of Protein
Protein is a fundamental building block for your body, essential for tissue repair, supporting immune function, muscle recovery, and synthesizing crucial enzymes and hormones. It is made up of amino acids required for maintaining muscle mass and cellular health. A 2022 study in The Journal of Nutrition found that eating cheese can help increase muscle protein synthesis at rest and during recovery from exercise.

"Protein can also provide energy, especially if carbohydrate and fat intake is low," says Trista Best, RD, a registered dietitian with Balance One Supplements. "Without sufficient protein, the body can suffer from muscle wasting, weakened immune function, and other health issues."

How Much Protein Do You Need?

The recommended daily intake of protein varies based on age, sex, and activity level. However, including high-protein foods like cheese in your diet can help you meet your nutritional needs.

10 High-Protein Cheeses to Add to Your Diet

• Parmesan

1-ounce (28-gram) serving: 10g protein
"Parmesan cheese is a hard, granular cheese known for its rich, nutty flavor and sharp aroma," states Best. It’s versatile, commonly grated over pasta dishes, or used in recipes like Crispy Parmesan Chicken Bites and Parmesan-Crusted Cabbage Steaks.

• Romano

1-ounce (28-gram) serving: 9g protein
"Romano cheese is hard and salty with a strong flavor," says Best. Often used in Caesar salads and minestrone soup, it also provides a significant amount of daily calcium. Try it in Chicken Romano for a protein boost.

• Gruyère

1-ounce (28-gram) serving: 8.5g protein
"Gruyère is a firm, yellow cheese with a slightly sweet and nutty taste," Best explains. Ideal for melting, it’s perfect for dishes like French onion soup or quiche. Consider Gruyère, Onion & Zucchini Quiche for your next meal.

• Swiss

1-ounce (28-gram) serving: 8g protein
Known for its characteristic holes and mild, nutty flavor, Swiss cheese is great for sandwiches and fondues. It’s also the lowest-sodium cheese on this list, making it a good heart-healthy option. Try it in a Green Goddess Salad with Chickpeas.

• Provolone

1-ounce (28-gram) serving: 7g protein
"Provolone cheese is an Italian cheese with a smooth texture and slightly tangy flavor," says Best. It's commonly used in sandwiches and salads, such as the Salami, Egg & Provolone Sandwich.

• Monterey Jack

1-ounce (28-gram) serving: 7g protein
"Monterey Jack cheese is a semi-hard cheese with a buttery taste and mild flavor," says Best. It melts well, making it perfect for quesadillas and nachos. Try it in Loaded Broccoli & Chicken Casserole.

• Gouda

1-ounce (28-gram) serving: 7g protein
"Gouda is a Dutch cheese known for its rich, caramel-like flavor," explains Best. Its versatility makes it great for snacks, sandwiches, and cheese boards. Enjoy it in Smoked Gouda-Broccoli Soup.

• Cheddar

1-ounce (28-gram) serving: 6.5g protein
"Cheddar is one of the most beloved and widely used cheeses," says Best. Versatile for cooking and snacking, it’s perfect for macaroni and cheese or grilled cheese sandwiches. Try Tomato-Cheddar Cheese Toast.

• Mozzarella

1-ounce (28-gram) serving: 6g protein
"Mozzarella is a fresh, soft cheese with a mild flavor and elastic texture," says Best. It’s great on pizzas and salads. Enjoy it in a Mozzarella, Basil & Zucchini Frittata.

• Feta

1-ounce (28-gram) serving: 4g protein
"Feta is a brined white cheese with a tangy and salty taste," says Best. Commonly used in salads and pastries, it's delicious in a Chickpea, Beet & Feta Salad.

The Bottom Line

Contrary to popular belief, cheese is an excellent protein source that comes in a variety of flavors and textures. Whether you’re making a full meal or looking for a protein-packed snack, these high-protein cheeses can help you meet your daily protein needs and be part of a healthy eating pattern when enjoyed in moderation.