Protein in Cheese: 20 Cheeses Ranked by Protein, Plus Cottage Cheese as the Protein King

The quick answer: The protein in cheese varies widely by type — from 4g per ounce (brie) to 10g per ounce (parmesan). A typical slice of cheddar cheese has about 7g of protein per 1 oz serving. For pure protein density, parmesan leads among hard cheeses, but cottage cheese (14g per 1/2 cup at only 81 calories) is the undisputed protein champion of the cheese world.

How Much Protein Is in Cheese?

Cheese is made by concentrating the protein and fat from milk, which is why it is significantly more protein-dense than liquid milk. However, the protein varies dramatically depending on the type, aging process, and moisture content. Here are common serving sizes for cheddar:

Most cheese is high in protein but also high in calories due to its fat content. The protein-to-calorie ratio in most cheeses is moderate — not as efficient as lean meats, but significantly better than many snack foods.

20 Cheeses Ranked by Protein Per Ounce

Here is a comprehensive ranking of popular cheeses from highest to lowest protein per 1 oz (28g) serving:

Key takeaways:

• Parmesan is the protein king among traditional cheeses at 10g per ounce
• Part-skim mozzarella has the best protein-to-calorie ratio at 9.6g per 100 calories
• Cream cheese is essentially a fat with almost no protein (1.7g per oz)
• Hard, aged cheeses tend to have more protein because they have less moisture
• Soft cheeses (brie, cream cheese, feta) tend to have less protein per ounce

Low-Fat vs Full-Fat Cheese

Reduced-fat cheeses generally have slightly more protein per calorie because some fat has been removed:

Reduced-fat cheeses deliver about 30-50% more protein per calorie. The trade-off is that they can taste blander and melt less smoothly. For cooking, full-fat is often preferred. For adding protein to sandwiches and salads, reduced-fat is a smart choice.

Cottage Cheese: The True Protein King

If you are looking for the most protein-efficient cheese, cottage cheese wins by a wide margin:

At 14g of protein per 81 calories (1% fat), cottage cheese delivers protein at 5.8 calories per gram — nearly matching chicken breast (5.3 cal per gram) and far outperforming any other cheese. A full cup of 1% cottage cheese provides 28g of protein at just 162 calories.

Why Cottage Cheese Beats Other Cheeses for Protein

To get 14g of protein from cheddar, you need 226 calories. Cottage cheese gives you the same protein at just 81 calories — nearly three times more efficient.

Cheese in Meal Plans: Practical Ideas

High-Protein Snack Plate (25g protein)

Combine 1 oz parmesan (10g), 1 oz Swiss (7.6g), and 1/4 cup almonds (7.6g) for a 25g protein snack. Rich in calcium and satisfying.

Cottage Cheese Bowl (30g protein)

Top 1 cup of 1% cottage cheese (28g protein) with berries and a drizzle of honey. Only 180 calories for a full 28g of protein, plus extra from the toppings.

Protein-Boosted Pasta

Add 2 oz of grated parmesan (20g protein) to pasta for an extra 20g of protein that melts into the sauce. Parmesan has an intense flavor, so a little goes a long way.

High-Protein Pizza

Use part-skim mozzarella on homemade pizza. A 1/2 cup of part-skim mozzarella adds 14g of protein at just 144 calories — a significant upgrade over full-fat mozzarella or processed cheese.

The Rise of Cottage Cheese

Cottage cheese has seen a massive resurgence in popularity, driven by fitness and macro-tracking communities. Its appeal:

• Highest protein-to-calorie ratio of any cheese by a wide margin
• Extremely versatile — works in both sweet and savory dishes
• Rich in casein protein — the slow-digesting protein ideal for overnight muscle recovery
• Low in lactose — better tolerated than milk by many lactose-sensitive people
• Affordable — typically $3-4 for a 16 oz container providing 56g of protein

Popular cottage cheese uses that have gone viral:

• Cottage cheese ice cream — blend with frozen fruit and sweetener, then freeze
• Cottage cheese flatbread — blend with eggs and bake as a high-protein bread substitute
• Cottage cheese dip — blend until smooth, add ranch seasoning or herbs
• Pre-bedtime snack — the casein provides 6-8 hours of amino acid delivery during sleep

Frequently Asked Questions

Which cheese has the most protein?

Parmesan has the most protein per ounce among traditional cheeses at 10g per oz. However, cottage cheese has the most protein per calorie of any cheese — 14g per 81 calories (1% fat) versus parmesan's 10g per 110 calories.

Is cheese a good source of protein?

Cheese is a moderate protein source. Hard cheeses like parmesan, Swiss, and cheddar provide 7-10g per ounce, which is meaningful. However, most cheese is also high in saturated fat and calories, making it less protein-efficient than lean meats, Greek yogurt, or cottage cheese. Use cheese as a protein supplement to meals rather than a primary source.

How much protein is in a slice of cheese?

A standard pre-sliced deli cheese (about 0.75-1 oz) contains 5-7g of protein depending on the variety. American cheese singles typically have 5g, while Swiss or provolone slices have 6-7g.

Is cottage cheese better than Greek yogurt for protein?

They are very similar. Cottage cheese (1% fat) has 14g per 1/2 cup at 81 calories. Greek yogurt (nonfat) has 17g per 6 oz at 100 calories. Per calorie, they are nearly identical. Cottage cheese is richer in casein (better for sustained amino acid delivery), while Greek yogurt contains more probiotics.

Does melting cheese reduce its protein?

No. Heating and melting cheese changes its texture but does not reduce protein content. The proteins may denature (change shape) but remain fully digestible and nutritious.

Can I eat cheese every day?

Yes. Moderate cheese consumption (1-2 oz per day) is associated with neutral to positive health outcomes in most studies. Cheese provides protein, calcium, phosphorus, and B vitamins. If you are watching sodium or saturated fat, choose lower-sodium, part-skim varieties.

What cheese is lowest in calories?

Cottage cheese (nonfat, 80 cal per 1/2 cup), part-skim mozzarella (72 cal per oz), and feta (75 cal per oz) are among the lowest-calorie cheeses. Cream cheese (99 cal per oz with only 1.7g protein) is high in calories relative to its protein.

Is vegan cheese high in protein?

Most vegan cheeses are very low in protein (0-2g per serving) because they are made from coconut oil, starches, and flavorings rather than protein-rich ingredients. Some newer brands use cashews or soy, which provide slightly more protein, but none come close to dairy cheese.

Track Cheese Across All Your Meals

From a sprinkle of parmesan on pasta to a full cup of cottage cheese at breakfast, cheese adds protein to dozens of daily eating occasions. Mealift lets you log any cheese by type and portion, giving you exact protein and calorie counts so nothing falls through the cracks in your macro tracking.