Cheese is a delicious dairy product and staple of many savory and sweet dishes. With hundreds of varieties to choose from, cheese is one of the most widely consumed foods in the United States.<\/p>\n
The average American eats a whopping 42 pounds<\/a> of it per year \u2014\u00a0and consumption keeps climbing. <\/p>\n Although it can get a bad rap for its calorie and fat content, cheese can be part of a healthy diet. The latest Dietary Guidelines for Americans<\/a> recommend prioritizing full-fat dairy sources, including cheese.<\/p>\n These new guidelines also recommend Americans get 1.2\u20131.6 grams of protein per kilogram of bodyweight. Protein is important for muscle growth and repair, metabolism, immune function and overall health.<\/p>\n Is eating cheese a good way to increase your intake? And which cheeses provide the most protein per serving? We spoke to dietitians to find out.<\/p>\n Is Cheese a Good Source of Protein?<\/p>\n \u201cYes, cheese can be a good source of protein,\u201d Natalie Rizzo, registered dietitian and TODAY nutrition editor, reassures.<\/p>\n At its core, cheese is made up of casein and whey, which are milk proteins. Cheese is considered a complete protein<\/a> because it contains all nine amino acids the body can\u2019t produce on its own, per the National Dairy Council. <\/p>\n Cheese can provide between 5\u201314 grams per serving depending on the variety, Julia Zumpano, a registered dietitian with the Cleveland Clinic\u2019s Center for Human Nutrition, tells TODAY.com. A 150-pound person needs 81-109 grams of protein<\/a> per day.<\/p>\n Cheese also supplies calcium, vitamin B12, phosphorus and other nutrients that support bone health and muscle maintenance, says Rizzo. The protein and fat can also help with satiety, or feeling fuller after a meal.<\/p>\n That said, cheese shouldn\u2019t be your only source of protein. It\u2019s important to get protein from a variety of whole foods, including lean meats, fish, beans, nuts, seeds and high-protein grains.<\/a><\/p>\n Is It Healthy to Eat Cheese Every Day?<\/p>\n \u201cEating cheese every day can be healthy for most people, but you have to be mindful of portion size,\u201d says Rizzo. <\/p>\n A standard serving of cheese is 0.5-1.5 ounces. Because cheeses can have such different consistencies \u2014 for example, a hard pecorino versus cream cheese \u2014\u00a0the serving size can vary depending on the type.<\/p>\n That\u2019s why it\u2019s important to read nutrition labels and enjoy cheese in moderation. \u201cMany people tend to go over the recommended daily amount (1-2 ounces),\u201d Rizzo adds. <\/p>\n Cheese can be relatively high in saturated fat, sodium and calories. \u201cOver-consumption of cheese can lead to excess of these, which may have negative cardiac outcomes,\u201d says Zumpano.<\/p>\n The calories in cheese can quickly add up if you eat a lot of it, which could contribute to weight gain. <\/p>\n \u201cFeel free to eat cheese, but don\u2019t go overboard,\u201d says Rizzo.<\/p>\n \u201cI recommend 1 ounce of cheese per day. For those with high cholesterol, a history of heart disease or high blood pressure I suggest less than 4 ounces of cheese per week,\u201d says Zumpano.<\/p>\n The American Heart Association<\/a> suggests limiting saturated fat intake to 10% or less of your total daily calories and sodium to 2,300 milligrams per day. <\/p>\n So if you really love cheese, try to reduce your intake of these from other sources, like red meat or butter. \u201cWhen you monitor sodium and saturated fat, it\u2019s possible to consume more cheese and stay within the suggested guidelines,\u201d says Zumpano.<\/p>\n Cheeses With the Most Protein<\/p>\n Most cheeses will provide some protein, but certain types pack more of this macronutrient than others. <\/p>\n Here are seven protein-packed, dietitian-approved cheeses to try:<\/p>\n Cottage Cheese<\/p>\n When it comes to protein, cottage cheese comes out on top with the most grams per single serving.<\/p>\n One serving or a half-cup of low-fat (2%) cottage cheese<\/a> provides:<\/p>\n 90 calories12 grams protein2.5 grams fat5 grams carbohydrates<\/p>\n \u201cCottage cheese deserves special mention. A serving contains around 12\u201314 grams of protein, making it one of the most protein-rich dairy foods available,\u201d says Rizzo. <\/p>\n Cottage cheese is also one of the healthiest cheeses<\/a> you can eat, TODAY.com reported previously.<\/p>\n In addition to protein, cottage cheese is high in calcium, B vitamins and probiotics. These can support healthy muscles, bones, digestion and more. You can enjoy cottage cheese daily<\/a> to reap these benefits.<\/p>\n Parmesan<\/p>\n Parmesan cheese technically has the most protein per gram of any cheese, Rizzo notes. However, the nutty aged cheese is typically used as a topping or eaten in smaller quantities.<\/p>\n One serving or ounce of hard parmesan cheese<\/a> has about:<\/p>\n 110 calories10 grams protein7 grams fat1 gram carbohydrates<\/p>\n Parmesan is a nutritious, protein-packed cheese you can enjoy regularly. Because it\u2019s aged, you get a highly concentrated amount of nutrients and flavor\u2014 but Parmesan is also high in sodium, so make sure you enjoy it in moderation, the experts note.<\/p>\n When possible, opt for a wedge of solid, high-quality Parmigiano Reggiano over the pre-grated or powdered kind.<\/p>\n (Pecorino romano, a similar hard cheese, is also high in protein, providing 9\u201310 grams per ounce.)<\/p>\n Ricotta<\/p>\n A creamy Italian staple, ricotta cheese is packed with protein and other nutrients, the experts note.<\/p>\n One serving (about a quarter-cup or about 2 ounces) of part-skim ricotta<\/a> provides:<\/p>\n 110 calories7 grams protein4 grams fat3 grams carbohydrates<\/p>\n Ricotta is a fresh, soft cheese made by reheating the leftover liquids from producing other cheeses. <\/p>\n It\u2019s packed with whey (the same kind of protein found in many powders) to support muscle growth, along with calcium, the experts note. Ricotta has a subtle flavor, making it a great protein-rich addition to both savory and sweet dishes.<\/p>\n Swiss Cheese<\/p>\n Don\u2019t let the holes fool you \u2014 Swiss cheese certainly isn\u2019t missing any protein.<\/p>\n One serving (1 ounce) of low-fat Swiss cheese<\/a> contains: <\/p>\n 50 calories8 grams protein1.5 grams fat1 gram carbohydrates<\/p>\n Swiss cheese is a rich source of protein, calcium, vitamin B12 and phosphorus, Rizzo notes. It\u2019s also low in fat, making it a great choice to support weight loss.<\/p>\n Swiss cheese\u2019s<\/a> low amount of lactose, a natural sugar in milk, may make it a better option for those with lactose sensitivities, TODAY.com reported previously.<\/p>\n Cheddar <\/p>\n One of the most popular cheeses, cheddar is a no-brainer if you\u2019re looking to get more protein. <\/p>\n One ounce of sharp cheddar cheese<\/a> provides about:<\/p>\n 115 calories7 grams protein9 grams fat0.5 grams carbohydrates<\/p>\n Packing as much protein as an egg in just one slice, cheddar cheese is a convenient way to get more of this muscle-building nutrient.<\/p>\n Cheddar is also a good source of calcium and selenium<\/a>, a mineral that acts as a powerful antioxidant, and it has some vitamin A<\/a>, which supports healthy eyes and immune function.<\/p>\n However, cheddar cheese does tend to be higher in fat compared to other varieties, Rizzo notes. <\/p>\n Mozzarella<\/p>\n Mozzarella, a stretchy Italian cheese and staple on pizza, is one of the most widely consumed cheeses in the world.<\/p>\n A single serving (about 1 ounce) of low-moisture, part-skin mozzarella<\/a> has:<\/p>\n 85 calories7 grams protein5 grams fat1.5 grams carbohydrates<\/p>\n Mozzarella is rich in protein to support muscle repair, along with calcium, B vitamins, phosphorus and zinc, the experts note. <\/p>\n The part-skim version, which is lower calories, is what\u2019s often used in string cheese sticks, a convenient high-protein snack<\/a>.<\/p>\n If you like the texture of mozzarella but want more flavor, Oaxaca cheese is another savory, high-protein option.<\/p>\n Provolone<\/p>\n Provolone, a semi-hard cheese and deli counter favorite, also packs a protein punch.<\/p>\n