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. The average American eats a whopping 42 pounds of it per year — and consumption keeps climbing. 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 recommend prioritizing full-fat dairy sources, including cheese. These new guidelines also recommend Americans get 1.2–1.6 grams of protein per kilogram of bodyweight. Protein is important for muscle growth and repair, metabolism, immune function and overall health. 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. Is cheese a good source of protein? “Yes, cheese can be a good source of protein,” Natalie Rizzo, registered dietitian and TODAY nutrition editor, reassures. At its core, cheese is made up of casein and whey, which are milk proteins. Cheese is considered a complete protein because it contains all nine amino acids the body can’t produce on its own, per the National Dairy Council. Cheese can provide between 5–14 grams per serving depending on the variety, Julia Zumpano, a registered dietitian with the Cleveland Clinic’s Center for Human Nutrition, tells TODAY.com. A 150-pound person needs 81-109 grams of protein per day. 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. That said, cheese shouldn’t be your only source of protein. It’s important to get protein from a variety of whole foods, including lean meats, fish, beans, nuts, seeds and high-protein grains. Diet Exercise May 4 What is the healthiest cheese? The No. 1 pick, according to dietitians Diet Exercise Apr 28 Eating cottage cheese every day is healthy — If you keep these 3 tips in mind, dietitian says Is it healthy to eat cheese every day? “Eating cheese every day can be healthy for most people, but you have to be mindful of portion size,” says Rizzo. A standard serving of cheese is 0.5-1.5 ounces. Because cheeses can have such different consistencies — for example, a hard pecorino versus cream cheese — the serving size can vary depending on the type. That’s why it’s important to read nutrition labels and enjoy cheese in moderation. “Many people tend to go over the recommended daily amount (1-2 ounces),” Rizzo adds. Cheese can be relatively high in saturated fat, sodium and calories. “Over-consumption of cheese can lead to excess of these, which may have negative cardiac outcomes,” says Zumpano. The calories in cheese can quickly add up if you eat a lot of it, which could contribute to weight gain. “Feel free to eat cheese, but don’t go overboard,” says Rizzo. “I 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,” says Zumpano. The American Heart Association suggests limiting saturated fat intake to 10% or less of your total daily calories and sodium to 2,300 milligrams per day. So if you really love cheese, try to reduce your intake of these from other sources, like red meat or butter. “When you monitor sodium and saturated fat, it’s possible to consume more cheese and stay within the suggested guidelines,” says Zumpano. Cheeses with the most protein Most cheeses will provide some protein, but certain types pack more of this macronutrient than others. Here are seven protein-packed, dietitian-approved cheeses to try: Cottage Cheese When it comes to protein, cottage cheese comes out on top with the most grams per single serving. One serving or a half-cup of low-fat (2%) cottage cheese provides: 90 calories 12 grams protein 2.5 grams fat 5 grams carbohydrates “Cottage cheese deserves special mention. A serving contains around 12–14 grams of protein, making it one of the most protein-rich dairy foods available,” says Rizzo. Cottage cheese is also one of the healthiest cheeses you can eat, TODAY.com reported previously. 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 to reap these benefits. Parmesan 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. One serving or ounce of hard parmesan cheese has about: 110 calories 10 grams protein 7 grams fat 1 gram carbohydrates Parmesan is a nutritious, protein-packed cheese you can enjoy regularly. Because it’s aged, you get a highly concentrated amount of nutrients and flavor— but Parmesan is also high in sodium, so make sure you enjoy it in moderation, the experts note. When possible, opt for a wedge of solid, high-quality Parmigiano Reggiano over the pre-grated or powdered kind. (Pecorino romano, a similar hard cheese, is also high in protein, providing 9–10 grams per ounce.) Ricotta A creamy Italian staple, ricotta cheese is packed with protein and other nutrients, the experts note. One serving (about a quarter-cup or about 2 ounces) of part-skim ricotta provides: 110 calories 7 grams protein 4 grams fat 3 grams carbohydrates Ricotta is a fresh, soft cheese made by reheating the leftover liquids from producing other cheeses. It’s 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. Swiss Cheese Don’t let the holes fool you — Swiss cheese certainly isn’t missing any protein. One serving (1 ounce) of low-fat Swiss cheese contains: 50 calories 8 grams protein 1.5 grams fat 1 gram carbohydrates Swiss cheese is a rich source of protein, calcium, vitamin B12 and phosphorus, Rizzo notes. It’s also low in fat, making it a great choice to support weight loss. Swiss cheese’s low amount of lactose, a natural sugar in milk, may make it a better option for those with lactose sensitivities, TODAY.com reported previously. Cheddar One of the most popular cheeses, cheddar is a no-brainer if you’re looking to get more protein. One ounce of sharp cheddar cheese provides about: 115 calories 7 grams protein 9 grams fat 0.5 grams carbohydrates 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. Cheddar is also a good source of calcium and selenium, a mineral that acts as a powerful antioxidant, and it has some vitamin A, which supports healthy eyes and immune function. However, cheddar cheese does tend to be higher in fat compared to other varieties, Rizzo notes. Mozzarella Mozzarella, a stretchy Italian cheese and staple on pizza, is one of the most widely consumed cheeses in the world. A single serving (about 1 ounce) of low-moisture, part-skin mozzarella has: 85 calories 7 grams protein 5 grams fat 1.5 grams carbohydrates Mozzarella is rich in protein to support muscle repair, along with calcium, B vitamins, phosphorus and zinc, the experts note. The part-skim version, which is lower calories, is what’s often used in string cheese sticks, a convenient high-protein snack. If you like the texture of mozzarella but want more flavor, Oaxaca cheese is another savory, high-protein option. Provolone Provolone, a semi-hard cheese and deli counter favorite, also packs a protein punch. A serving (1 ounce) of provolone cheese has: 99 calories 7 grams protein 7 grams fat 0.5 grams carbohydrates Naturally rich in protein and all nine essential amino acids, provolone is a great cheese to support healthy muscles. It also provides calcium, and it’s naturally very low in carbohydrates, which makes it an ideal cheese for people on low-carb diets. 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