Ever wondered what cheeses were the highest in Protein?

Cheese 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 The Protein Bread Co, 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 Savoury Muffins.

So how does your go-to cheese stack up when it comes to Protein content? We’ve done the macro maths for you.

The 15 Highest Protein Cheeses

Cream Cheese

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.

Water Chestnuts

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.

Cottage Cheese

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.

Feta Cheese

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.

Brie Cheese

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.

Blue Cheese

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.

Haloumi Cheese

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.

Colby Cheeses

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.

Gloucester Cheese

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 carbs.

Mozeralla Cheese

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.

Gouda Cheese

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.

Edam Cheese

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.

Pecorino Cheese

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.

Swiss Cheese

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.

Parmesan Cheese

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.


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

Want to continue reading? Find out the lowest carb vegetables here!

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