14 best high-protein cheeses to add to your plate

Gruyère is a hard cow’s milk cheese from Switzerland, and it has ‘a sweet and slightly salty flavour with a texture ranging from earthy and complex to creamy and nutty, depending on age,’ Matthew says.

Gruyère contains 8g of protein per 28g serving. It’s great for melting, which makes it a good addition to quiche, sandwiches, French onion soup and fondue. It also pairs well with fresh fruit and chocolate.

Provolone is a semi-hard, firm cheese made from cow’s milk, hailing from Southern Italy. ‘Aged Provolone has a sharp, tangy flavour, while younger Provolone is milder,’ Jennifer says.

All Provolone contains approximately 7g of protein per 28g serving. ‘Provolone is a great snack, or pair with red wine, fruit, bread and crackers,’ Matthew says. ‘Provolone is also good for melting, making it ideal in sandwiches, burgers, pizzas and Italian dishes such as lasagne and pasta bakes.’

Gouda is a hard, yellow Dutch cheese, which can be made from cow’s, goat’s or sheep’s milk. Gouda has a mild, sweet and nutty flavour that intensifies the longer it’s aged, and it’s often smoked. Younger Gouda is better for melting, and older, harder Gouda is best for grating, Matthew says. It’s a popular choice for sandwiches and burgers, or served with crackers and wine.

The stretchy pizza topper comes in different fresh and low-moisture varieties, and there’s often a choice between whole milk and low-fat. ‘Mozzarella ranges slightly in protein depending on fresh versus processed low-moisture and the fat content,’ Matthew says.

Mozzarella has between 6-7g of protein per ounce. Soft fresh mozz is often shaped into balls or oblong twists and stored in water or brine, while the low-moisture type is typically what’s made into string cheese, sold in hard blocks or grated in a bag.

Shredded cheeses, including mozzarella, are usually more processed and can contain additives to prevent caking and spoiling. Slice fresh mozzarella for caprese salads or paninis, along with tomato and basil leaves. Add shredded mozzarella to pizza, baked pasta dishes and casseroles.

English Cheddar, is available in a multitude of strenths from mild to vintage. You can expect approximately 6g of protein per 28g serving from a full-fat variety.

‘In general, the longer the cheddar is aged, the sharper and more complex the flavour becomes,’ Matthew says.

It’s not the most appetising fact, but the blue part of blue cheese is actually mould that’s added during production. But it’s totally safe to eat and contributes to the funky flavour that its fans adore.

Its protein content varies slightly depending on the variety, but it clocks in at about 6g per 28g serving. Blue cheese is a semi-soft, crumbly cheese typically made from cow’s, sheep’s or goat’s milk, and the term ‘blue’ is actually an umbrella term for many varieties of cheese: Gorgonzola from Italy, Roquefort from France and Stilton from England.

It’s a popular burger and steak topper, salad add-on and accompaniment for chicken wings when turned into a dressing.

The French favourite is a cheese board mainstay. Its distinctive white rind is edible – and ripened with Penicillium candidum (camemberti) mould, which gives Brie its tangy, buttery flavour and creamy-soft texture. The longer it’s aged, the funkier Brie gets, and it contains 6g of protein per 28g serving.

Although traditional Brie originated in France, other countries also make their own versions, including Ireland, the UK and Australia. Camembert is very similar to Brie, but hails from a different region in France and has a stronger flavour.

Cheese made from goat’s milk tends to have a tangier, even earthier flavor than cheese made from cow’s milk. It’s also known as chèvre, which means ‘goat’ or ‘goat cheese’ in French. Goat cheese has between 5-9g of protein per ounce.

Because they contain a higher concentration of milk, hard goat cheeses have a touch more protein (about 9g) than soft, spreadable goat cheese (5-6g). Both are a good source of vitamin A, which is important for skin health and immune function, but hard goat cheeses have a bit more fat than softer goat cheese due to the aging process, Jennifer says.

‘Goat cheese has lower lactose than cow’s milk cheese, making it easier to digest,’ Jennifer adds. Soft goat cheeses are great smeared on to a cracker or slice of baguette, or whipped into a dip. Hard goat cheeses make unexpected additions to a cheese board.

If one cheese is poised to knock cottage cheese off its popularity pedestal, it’s farmer’s cheese. Think of farmer’s cheese as a softer, more spreadable version of cottage cheese. It’s not as well-known (yet), but it has a similarly mild, lightly tangy taste and just slightly more protein than most varieties of cottage cheese: about 4g per 28g serving.

The other advantage of farmer’s cheese is it contains around 85-95% less sodium than cottage cheese, depending on the brand. It’s also a low-lactose cheese. It can be used in much the same way as cottage cheese, too, as a protein-packed addition to smoothies, eggs, pancake or waffle batter or as a stand-in for cream cheese or sour cream.

Slice it, cube it, crumble it – feta’s versatile texture means it can be used in lots of different ways. The Greek cheese is made from sheep’s milk or a combination of goat’s and sheep’s milk. It’s aged in brine, which gives it its salty flavor, and it has about 4g of protein per ounce.

The strong flavour of feta means a little can go a long way. The Mediterranean staple is great crumbled on top of salads and roasted veggies, and cubed on mezze platters.

Ricotta’s ultra-light flavour and smooth, spreadable texture make it perfect for slathering on toasted bread, stirred into pasta or used as a protein-rich topping for fruit. Whole-milk ricotta has a creamier texture than the lower-fat varieties.

Like other cheeses, the lower the fat, the higher the protein. Low-fat ricotta has just over 3g of protein per 28g serving (though many recipes larger quantities). The sodium count can vary quite a bit, from 50 to 150 milligrams per serving, so be sure to check the label if you’re keeping an eye on your sodium intake.

Cottage cheese has been everywhere on social media because it’s a high-protein, versatile way to amp up just about any dish, from eggs and sauces to dips and desserts. You’ll get about 3g of protein per 28g serving (though if you go by the standard cottage cheese serving size of a half-cup, it clocks in at 11-14g).

Farmer’s cheese may have the regular cottage cheese beat, but certain brands have even more protein. High-protein versions, can contain a staggering 45g per pot.

Just be mindful of how much sodium is in the cottage cheese tub you choose, and if you have to monitor your sodium for health reasons, look for ones that have little to no sodium added.