Ever wondered what cheeses were the highest in Protein?
Cheese is one of the most fundamental dairy foods. It is a great addition to any meal or as a snack on its own to bump up your Protein intake without also increasing your Carb intake. At PBCo, we love melting Edam or Swiss on Protein Bread for the perfect Grilled Cheese, and cheeses like Feta and Colby are a great addition to Protein Pizza.
So how does your go-to cheese stack up when it comes to Protein content? We’ve done the macro maths for you and answered some of your burning questions.
The 15 Highest Protein Cheeses
15. Cream Cheese – 8.2 g
Kicking off this list is one of our favourites, Cream Cheese! Per 100g, Cream Cheese has 8.2g of protein, 2.5g of carbs and 31.9g of fat.
14. Ricotta (Low Fat) – 10.1 g
Ricotta is great smeared on toast, and is also a perfect addition to pancakes! Per 100g, Ricotta has 10.1g of protein, 2.0g of carbs and 8.7g of fat.
13. Cottage Cheese – 15.4 g
With a mild flavour and a creamy texture, Cottage Cheese is a great base for protein puddings. Per 100g, Cottage Cheese has 15.4g of protein, 1.9g of carbs, and 5.7g of fat.
12. Feta – 17.4 g
This tangy and salty cheese is made from a combination of sheep and goat or cows milk and is best served crumbled over a salad or baked in the oven. Per 100g, Feta has 17.4g of protein, 0.2g of carbs and 22.8g of fat.
11. Brie / Camembert – 18.6 g
The classic favourite on a cheese and cracker board, Brie and Camembert are a soft cheese with a relatively high protein content. Per 100g, Brie and Camembert have 18.6g of protein, 0.1g of carbs and 30.3g of fat.
10. Blue – 20.3 g
Blue Cheese is great with paired with all sorts of fruits and nuts like pears, raisons and walnuts. Per 100g, Blue Cheese has 20.3g of protein, 0.0g of carbs and 32.4g of fat.
9. Halloumi – 21.3 g
A delicious cheese that is best served grilled or fried so you’re left with a crispy and golden brown outside, but a melted and chewy inside. Try it on your next salad. Per 100g, Halloumi has 21.3g of protein, 1.8g of carbs and 17.1g of fat.
8. Colby – 24.0 g
A semi-hard cheese made from cow’s milk, Colby Cheese is an mild flavoured cheese perfect for everyday cooking. Per 100g, Colby has 24.0g of protein, 0.1g of carbs and 32.3g of fat.
7. Gloucester – 25.0 g
Made in Gloucestershire since the sixteenth century, Gloucester Cheese is a semi-hard cheese with a mellow flavour. It’s great for cooking, but also pairs nicely with fruit and wine! Per 100g, Gloucester Cheese has 25.0g of protein, 0.0g of carbs and 34.3g of fat.
6. Mozzarella – 26.0 g
Originating in Italy, Mozzarella is great served fresh with the classic basil, tomato and olive oil combo for a high protein, low carb snack. Per 100g, Mozzarella has 26.0g of protein, 0.7g of carbs and 22.5g of fat.
5. Gouda – 26.2 g
Named after the a city in the Netherlands, Gouda has a rich flavour making it a great addition to a cheese platter. Per 100g, Gouda has 26.2g of protein, 0.0g of carbs and 30.6g of fat.
4. Edam – 27.5 g
Edam is an extremely versatile cheese which you can use for cooking and is perfect for the classic grilled cheese! Per 100g, Edam Cheese has 27.5g of protein, 0.0g of carbs and 26.8g of fat.
3. Pecorino – 28.0 g
Pronounced per-koh-REE-noh, this Italian cheese is wonderful grated on zucchini pasta dishes. It’s a littler sharper and saltier than Parmesan but we love it. Per 100g, Pecorino Romano Cheese has 28.0g of protein, 0.2g of carbs and 27.2g of fat.
2. Swiss – 28.4 g
Great for sandwiches and dips, Swiss cheese is a great cheese to melt. Per 100g, Swiss Cheese has 28.4g of Protein, 0.1g of carbs and 30.0g of fat.
1. Parmesan – 35.1 g
We have our Cheese King! Perfect for adding a bold and nutty flavour to your meals. Keep in mind, although it’s the highest protein cheese, you wouldn’t eat as much parmesan as you would say Edam or Halloumi. Per 100g, Parmesan has 35.1g of protein, 0.0g of carbs and 28.8g of fat.
High Protein Cheese: The Answers You’re Dying To Know
Now let’s answer some of the most frequently asked questions and misconceptions regarding cheese and protein content.
Q. Is cheese a good source of protein?
A. Found in the dairy aisle, cheese is an excellent source of protein, with extra nutritional benefits such as high in calcium and vitamin D. With so many different types of cheeses, its protein (primarily casein and whey), carbs (most cheese are very low carb!) and fat content will vary, which is why we’ve created this definitive list of the 15 Highest Protein Cheese! Is your favourite cheese on this list? With a variety of textures and flavours, we can’t wait to add some cheesy goodness to our savoury and sweet foods.
Q. Which cheese is best for losing weight?
A. Aside from its high protein content, cheese is also known to be high in fats too. However, all the cheeses listed here have an extremely low carb content, making it suitable for a low carb diet. Low carb diets are an especially effective method for weight loss as it causes your body to burn the stored fat for energy.
If you are looking to reduce your calorie intake even further, you can look for low fat or reduced fat dairy products. The fat content in these high protein cheeses will also keep you full for longer, curbing other snack cravings and keeping with a low carb diet!
Q. Can I eat cheese on a high protein diet?
A. Definitely! This definitive list details the 15 Highest Protein Cheese to cater towards a high protein diet. The cheeses listed here are also low in carbs, and can be used in a number of ways so you can incorporate more of these high protein cheeses in different meals. If you’re looking for some high protein recipe ideas with cheese, look no further ⬇️
Q. What is the healthiest way to eat cheese?
A. Cheese is often seen as unhealthy due to its high fat content. But, cutting out cheese from your diet would mean you’re missing out on the nutritional benefits (high protein!) and finger-licking goodness. You want that balance, and we hear you! We’ve shared some of the best PBCo’s cheesy recipes which are all low carb, high protein and great for a healthy diet 🤤
- Low Carb Spinach & Fetta Muffins
- Cheesy Low Carb Dinner Rolls
- Low Carb Cheesy Pepperoni Pizza
- Cheesy Low Carb Naan Bread
Need a quicker way of selecting your High Protein Cheese that’s also Low Carb?
In general, harder cheeses (with a low moisture content) tend to have more protein per 100g.
Sources: All the nutritional information for this article was sourced from the nutrition data provided by the Food Standards Australia food nutrient database found here: http://www.foodstandards.gov.au/
Feature Image: Original by Living in Beijing
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- An avid barefoot trail runner, explorer, creator, and keen learner. I'm incredibly humbled by everyone who's helped The Protein Bread Co. to grow to where it is today – actively supporting our mission to help 5M Australians and 20M people globally to live fitter, healthier and happier lives. You can reach out to me via Twitter or Instagram @thelowcarbgiant, Facebook @lukehopkins, or shoot me an email at firstname.lastname@example.org
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