There are countless types of cheese, each with its own flavor, texture, and nutrient profile. There are countless ways to enjoy this versatile food, whether it’s a sprinkle of grated Parmesan adding bold flavor and creaminess to a warm bowl of pasta or slices of cheese lending heartiness to salads and sandwiches.

It's also, of course, the perfect snack with crackers. Thanks to its protein content, cheese can easily transform a simple snack into a more substantial meal, which is especially valuable for individuals—such as vegetarians—who rely on cheese as a primary source of protein. With the help of dietitian nutritionists Kristen Lorenz, RD, and Lauren Manaker, MS, RDN, we broke down the health benefits of cheese, what to look for in high-protein cheeses, and the best high-protein cheeses to buy.

Is Cheese Healthy?

"Cheese offers a variety of health benefits, as it’s rich in nutrients like calcium, protein, and vitamins A and B12, which support bone health, muscle function, and overall well-being," says Manaker.

But there are some caveats. Some cheeses contain substantial amounts of saturated fat and sodium, which Manaker says can contribute to heart disease or high blood pressure if eaten excessively.

Both Lorenz and Manaker agree that when it comes to eating cheese, keeping portions under control is important. "It's easy to overdo it with cheese, especially when it's shredded or melted into dishes! For most people, I recommend aiming for one to two ounces per sitting," says Lorenz.

Lorenz says to look at the nutrition label for protein and sodium content, and opt for blocks or wedges of cheese, if possible, as they're typically less processed.

What To Look For In High-Protein Cheeses

If you have both protein and nutrition in mind, there are a few things to keep in mind when picking your cheeses. "Look at the nutrition label since some cheeses are surprisingly low in protein per serving," says Lorenz. "The firmer and more aged the cheese, the higher the protein."

For lactose intolerant people, she recommends aged cheeses like Parmesan, Swiss, and cheddar, which are "naturally lower in lactose."

Note: Nutritional content varies greatly between cheeses and brands. For ease of nutrient analyses, for the below cheeses, we primarily used Survey Foods and Foundation Foods from the USDA’s FoodData Central and rounded values to the nearest whole number. Always check the label, as these figures can vary.

Cottage Cheese

This one doesn't come as much of a surprise. Cottage cheese is well-known for its protein content. A half-cup of cottage cheese has about 14 g of protein.

"Cottage cheese and Greek-style strained cottage cheese are underrated protein powerhouses–great for snacks, smoothie bowls, or even savory meals," says Lorenz.

Nutrition per 1/2 cup cottage cheese, per USDA:

  • Calories: 108
  • Fat: 4 g
  • Saturated Fat: 3 g
  • Carbs: 5 g
  • Protein: 12 g

Parmesan

You probably have this one in your fridge, as it's an excellent addition to a variety of dishes from salads to pastas. "Parmesan is another favorite, packing over 10 grams of protein per ounce and it adds a huge flavor punch in just a small amount," adds Lorenz.

Nutrition per 50 g (approximately 1.8 oz) parmesan cheese, per USDA:

  • Calories: 210
  • Fat: 14 g
  • Saturated Fat: 8 g
  • Carbs: 6 g
  • Protein: 15 g

Swiss Cheese

Like many of these cheeses on this list, Swiss cheese made it to our "healthiest cheeses," list. According to the USDA, 1.8-oz of Swiss cheese has about 14g of protein. And given it's melting capability, Manaker says it's ideal for soups, sandwiches, and casseroles.

    Nutrition per 50 g (approximately 1.8 oz) Swiss cheese, per USDA:

    • Calories: 197
    • Fat: 16 g
    • Saturated Fat: 9 g
    • Carbs: 1 g
    • Protein: 14 g

    Cheddar

    Another cheese you likely have on hand is cheddar. A 1.8-oz serving comes in at about 12 g of protein, according to the USDA. Manaker recommends adding cheddar to sandwiches or omelets or even pairing with fruit.

    Nutrition per 50 g (approximately 1.8 oz) cheddar cheese, per USDA:

    • Calories: 205
    • Fat: 17 g
    • Saturated Fat: 10 g
    • Carbs: 1.2 g
    • Protein: 12 g

    Mozzarella

    Mozzarella is the star of many salads and pizzas, but it also packs a protein punch. Lorenz recommends sticking to part-skim mozzarella or string cheese for snacking on the go.

    Nutrition per 1/2 cup mozzarella cheese, per USDA:

    • Calories: 182
    • Fat: 12 g
    • Saturated Fat: 7 g
    • Carbs: 7 g
    • Protein: 12 g

    Ricotta

    Aside from the protein content, ricotta's texture is what really makes it stand out. "Ricotta made with whole milk offers protein with a creamy texture that works well in both sweet and savory dishes," says Lorenz.

    Nutrition per 1/2 cup ricotta cheese, per USDA:

    • Calories: 182
    • Fat: 12 g
    • Saturated Fat: 7 g
    • Carbs: 7 g
    • Protein: 12 g