High protein cheese
The most protein per serving among cheeses comes from lowfat cottage cheese (2% milkfat) (12.1 g per 1/2 cup, 24% DV), then Parmesan cheese (10.7 g per 1 oz, 21% DV) and ricotta cheese (10.1 g per 1/2 cup, 20% DV). 3 of the 15 cheeses we compared give 20% of the Daily Value or more per serving.
High protein cheese, ranked per serving
| # | Food | Serving | Protein | Calories | Protein per 3.5 oz (100 g) |
|---|---|---|---|---|---|
| 1 | Lowfat cottage cheese (2% milkfat) | 1/2 cup (3.9 oz, 110 g) | 12.1 g (24% DV) | 92 calories | 11 g |
| 2 | Parmesan cheese | 1 oz (28 g) | 10.7 g (21% DV) | 118 calories | 37.9 g |
| 3 | Ricotta cheese | 1/2 cup (4.6 oz, 129 g) | 10.1 g (20% DV) | 203 calories | 7.8 g |
| 4 | Swiss cheese | 1 oz (28 g) | 7.7 g (15% DV) | 111 calories | 27 g |
| 5 | Provolone cheese | 1 oz (28 g) | 7.3 g (15% DV) | 100 calories | 25.6 g |
| 6 | Cheddar cheese | 1 oz (28 g) | 6.9 g (14% DV) | 116 calories | 24.2 g |
| 7 | Colby cheese | 1 oz (28 g) | 6.7 g (13% DV) | 112 calories | 23.8 g |
| 8 | Muenster cheese | 1 oz (28 g) | 6.6 g (13% DV) | 104 calories | 23.4 g |
| 9 | Mozzarella cheese | 1 oz (28 g) | 6.3 g (13% DV) | 85 calories | 22.2 g |
| 10 | Goat cheese | 1 oz (28 g) | 6.1 g (12% DV) | 103 calories | 21.6 g |
| 11 | Blue cheese | 1 oz (28 g) | 6.1 g (12% DV) | 100 calories | 21.4 g |
| 12 | Brie cheese | 1 oz (28 g) | 5.9 g (12% DV) | 95 calories | 20.8 g |
| 13 | Feta cheese | 1 oz (28 g) | 5.6 g (11% DV) | 77 calories | 19.7 g |
| 14 | Queso fresco | 1 oz (28 g) | 5.4 g (11% DV) | 84 calories | 18.9 g |
| 15 | American cheese | 1 oz (28 g) | 5.1 g (10% DV) | 105 calories | 18.1 g |
Per 3.5 oz (100 g) the order changes: Parmesan cheese has 37.9 g, but a usual serving is 1 oz (28 g), which puts it at number 2 per serving. We rank by serving because that is what you eat.
Per calorie the leaders are different: lowfat cottage cheese (2% milkfat) (13.1 g of protein per 100 calories), Parmesan cheese (9.1 g of protein per 100 calories) and mozzarella cheese (7.4 g of protein per 100 calories). That matters if you are counting calories.
The cheeses with the least protein
- American cheese: 5.1 g (10% DV) per 1 oz (28 g)
- Queso fresco: 5.4 g (11% DV) per 1 oz (28 g)
- Feta cheese: 5.6 g (11% DV) per 1 oz (28 g)
- Brie cheese: 5.9 g (12% DV) per 1 oz (28 g)
- Blue cheese: 6.1 g (12% DV) per 1 oz (28 g)
What counts as high or low
- Protein: we show the share of the 50 g Daily Value per serving and do not mark FDA's “high protein” or “good source” label terms.
Keep exploring
Sources
Nutrients and household weights: USDA FoodData Central (FoodData Central, April 2026 release, accessed 2026-10-14). One USDA entry per food, as it is usually eaten and without added salt where USDA has such an entry:
- Lowfat cottage cheese (2% milkfat): Cheese, cottage, lowfat, 2% milkfat, FDC ID 328841
- Parmesan cheese: Cheese, parmesan, shredded, FDC ID 173431
- Ricotta cheese: Cheese, ricotta, whole milk, FDC ID 746766
- Swiss cheese: Cheese, swiss, FDC ID 746767
- Provolone cheese: Cheese, provolone, FDC ID 170850
- Cheddar cheese: Cheese, cheddar, sharp, sliced, FDC ID 170899
- Colby cheese: Cheese, colby, FDC ID 173416
- Muenster cheese: Cheese, muenster, FDC ID 171245
- Mozzarella cheese: Cheese, mozzarella, whole milk, FDC ID 170845
- Goat cheese: Cheese, goat, FDC ID 2705716
- Blue cheese: Cheese, blue, FDC ID 172175
- Brie cheese: Cheese, brie, FDC ID 172177
- Feta cheese: Cheese, Feta, FDC ID 2705714
- Queso fresco: Queso Fresco, FDC ID 2705745
- American cheese: Cheese, pasteurized process, American, without added vitamin D, FDC ID 171290
% Daily Value: FDA, Daily Value on the Nutrition and Supplement Facts Labels, adults and children 4 and older (FDA, page updated 2024-03-05, checked 2026-09-15).
- 21 CFR 101.54, nutrient content claims for “good source” and “high”. https://www.ecfr.gov/current/title-21/section-101.54 (eCFR text as of 2026-09-16)
How we build the list: each food's nutrients per 3.5 oz (100 g) from USDA, scaled to a usual US serving that USDA weighed for that food (nuts and cheese 1 oz, cottage cheese and ricotta 1/2 cup, meat and fish 4 oz or one slice or link for bacon and sausages, cooked beans and grains 1 cup, fruit one medium piece or 1 cup, dried fruit 1/4 cup or 1 oz). Mixed dishes, brands and sweetened or salted versions are left out. How we verify.