Which Cheeses Have the Most Protein?

Americans are obsessed with protein and brands are creating higher protein versions of just about everything. But some foods are naturally high in protein, such as cheese, so it's an age-old question, but worth examining for health-conscious cheese lovers: which cheeses have the most protein?

Hard, aged cheeses

“Parmesan, Romano and Gruyere have between eight and 10 grams of protein per ounce,” explains Rachel Gargano MS, RD and CBS, and the chief registered dietician for Live It Up. “Because the water’s taken out, all of the protein is condensed into a smaller amount. They are really good sources of protein.” She goes on to say that Swiss, provolone, edam and gouda are also high in protein: they each have around seven grams of protein per serving.

While these hard, aged cheeses rank high for their level of protein, the recommended serving size for each is tiny. One would likely need to triple that amount to feel satisfied—and this only adds more calories and saturated fat to one’s diet. Because of this, cottage cheese, farmer’s cheese and ricotta—all examples of soft cheeses—while they contain less protein per ounce, are more in line with a serving size.

Ricotta and cottage cheese

“Ricotta and cottage cheese only have three grams of protein per ounce. Ounce per ounce, we’re not going to get as much protein as other cheeses,” says Gargano, “but they’re easier to eat. They don’t overpower your taste buds. You can have a bigger serving size of these for about the same amount of calories.”

This same revelation prompted Prairie Farms to launch its Pro Pack Snack Lowfat Cottage Cheese Packs in February, where each four-ounce package contains 12 grams of protein. Language on the product’s packaging calls out the high protein content. The company has found success among customers into health and wellness looking for a snack that ticks off those boxes. But eating the cheese right out of the container isn’t always tasty. You need to flavor it. Charlie Mack, Prairie Farms' Director of Product Quality & Technical Services, suggests folding the product into smoothies for “a post work-out shake. Folding in spices or berries for added flavor and nutrients is another delicious way to enjoy cottage cheese, says Gary Davis, Prairie Farms’ chief marketing officer.

Its versatility makes this a great cooking cheese. “People are using it to make everything from bread to ice cream and putting it in your scrambled eggs and lasagna,” says Darin Copeland, Prairie Farms’ public relations manager.

Farmer cheese

A similar product is Lifeway Food’s Farmer Cheese, a cultured soft cheese made from reduced-fat milk—and providing 15 grams of protein per serving (a half cup). This smooth, spreadable cheese also works well in the kitchen, traditionally used as a filling for blintzes and pierogi, in both savory and sweet dishes, the creamery suggests using it in ice cream, mac and cheese and in sandwiches. Caroline Margolis, a registered dietician at Lifeway Foods, also points to an increased demand for higher-protein cheese, thanks to social media. TikTok has led to an increase in cottage cheese dollar sales of 16% year over year to $1.33 billion, according to Circana, a Chicago-based market-research firm.

“Compared to other soft curd cheeses more whey is drained off, resulting in more concentrated casein protein in the farmer cheese curd and a higher protein content,” says Margolis, adding that it’s also fermented with 12 probiotic cultures for a healthier boost.

If you’re wondering whether a cheese is high or low in protein, follow this rule, says Gargano: “The softer they get, the less protein per ounce.” While cottage cheese, ricotta and farmer’s cheese contain three grams of protein per ounce, goat cheese isn’t too far behind, with between four and five grams of protein per ounce.

More than just a health fad

What makes cottage cheese such a high-protein option? “Essentially, you’re concentrating your milk down and separating out the whey. That’s where we’re achieving the majority of the protein and adding milk and cream to give it that creamy texture,” says Mack.

In 2023 and 2024, cottage cheese sales grew nearly 21 percent, says Davis. “We all know that cottage cheese is having a moment,” he says.

Mack agrees: “Cottage cheese consumption is up significantly and continues to grow. We don’t see this as an ‘in and out’ type of thing. We think protein is here to stay,” he says.

Protein isn’t just a health fad that people are currently chasing: it’s got legs. This is especially important for people who don’t eat meat, which is a huge source of protein. “Protein helps with tissue maintenance, to build and repair muscle, and with our functioning, and helps with appetite control as well,” says Gargano. “When I work with clients, one of the things we focus on is making sure they’re getting enough protein. This is a part of their diet some people aren’t getting enough of—cheese can be a great way to fill in the gaps.”

Margolis wholeheartedly agrees, calling protein “the base of a healthy plate.”

So, good news for cheese lovers: cheese is a healthy component of one’s diet, particularly if it’s high in protein.