Cheeses: calories, protein, and carb information

Here is a list of 36 cheeses that provide the most protein per 100 gram serving. 100 grams is roughly equivalent to 1 cup grated for most cheeses. In general cheeses which are low in fat will provide more protein per serving, however this is not always the case. Please note that #36 Cottage Cheese is perhaps the best source of protein with the lowest calories, and is the best choice for weight loss. 

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#1 Parmesan Cheese	456 calories	Protein: 42%	Carb: 4%	Fat: 28%	Other (water): 26%
#2 Romano Cheese	387 calories	Protein: 32%	Carb: 4%	Fat: 26%	Other (water): 38%
#3 Non-Fat Mozzarella Cheese	149 calories	Protein: 32%	Carb: 4%	Fat: 0%	Other (water): 64%
#4 Goat Cheese(Hard Type)	452 calories	Protein: 31%	Carb: 2%	Fat: 34%	Other (water): 33%
#5 Gruyere Cheese	413 calories	Protein: 30%	Carb: 0%	Fat: 31%	Other (water): 39%

 

#6 Swiss Cheese	376 calories	Protein: 28%	Carb: 3%	Fat: 26%	Other (water): 43%
#7 Low Fat Monterey Cheese	313 calories	Protein: 28%	Carb: 1%	Fat: 21%	Other (water): 50%
#8 Mozzarella Cheese	280 calories	Protein: 28%	Carb: 3%	Fat: 16%	Other (water): 53%
#9 Low Fat Cheddar Cheese	282 calories	Protein: 27%	Carb: 2%	Fat: 17%	Other (water): 54%
#10 Fontina Cheese	389 calories	Protein: 26%	Carb: 2%	Fat: 30%	Other (water): 42%
#11 Provolone Cheese	351 calories	Protein: 26%	Carb: 2%	Fat: 25%	Other (water): 47%
#12 Caraway Cheese	376 calories	Protein: 25%	Carb: 3%	Fat: 28%	Other (water): 44%
#13 Edam Cheese	357 calories	Protein: 25%	Carb: 1%	Fat: 26%	Other (water): 48%
#14 Gouda Cheese	356 calories	Protein: 25%	Carb: 2%	Fat: 26%	Other (water): 47%
#15 Low Fat Muenster Cheese	274 calories	Protein: 25%	Carb: 4%	Fat: 17%	Other (water): 54%

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#16 Reduced Fat Mexican Blend Cheese	282 calories	Protein: 25%	Carb: 3%	Fat: 17%	Other (water): 55%
#17 Monterey Cheese	373 calories	Protein: 24%	Carb: 1%	Fat: 29%	Other (water): 46%
#18 Tilsit Cheese	340 calories	Protein: 24%	Carb: 2%	Fat: 25%	Other (water): 49%
#19 Low Fat Cheddar Or Colby Cheese	173 calories	Protein: 24%	Carb: 2%	Fat: 7%	Other (water): 67%
#20 Port De Salut Cheese	352 calories	Protein: 24%	Carb: 1%	Fat: 27%	Other (water): 48%
#21 Colby Cheese	394 calories	Protein: 24%	Carb: 3%	Fat: 30%	Other (water): 43%
#22 Muenster Cheese	368 calories	Protein: 23%	Carb: 1%	Fat: 28%	Other (water): 48%
#23 Cheshire Cheese	387 calories	Protein: 23%	Carb: 5%	Fat: 29%	Other (water): 43%
#24 Brick Cheese	371 calories	Protein: 23%	Carb: 3%	Fat: 28%	Other (water): 46%
#25 Kraft Free Singles	148 calories	Protein: 23%	Carb: 12%	Fat: 0%	Other (water): 65%
#26 Mexican Queso Asadero	356 calories	Protein: 23%	Carb: 3%	Fat: 27%	Other (water): 47%
#27 Pimento Cheese	375 calories	Protein: 22%	Carb: 2%	Fat: 30%	Other (water): 46%
#28 Semisoft Goat Cheese	364 calories	Protein: 22%	Carb: 3%	Fat: 28%	Other (water): 47%
#29 Mexican Queso Chihuahua	374 calories	Protein: 22%	Carb: 6%	Fat: 28%	Other (water): 44%
#30 Roquefort Cheese	369 calories	Protein: 22%	Carb: 2%	Fat: 29%	Other (water): 47%
#31 Mexican Queso Anejo	373 calories	Protein: 21%	Carb: 5%	Fat: 28%	Other (water): 46%
#32 Blue Cheese	353 calories	Protein: 21%	Carb: 2%	Fat: 27%	Other (water): 50%
#33 Brie	334 calories	Protein: 21%	Carb: 0%	Fat: 26%	Other (water): 53%
#34 Limburger	327 calories	Protein: 20%	Carb: 0%	Fat: 26%	Other (water): 54%
#35 Camembert	300 calories	Protein: 20%	Carb: 0%	Fat: 23%	Other (water): 57%
#36 Nonfat Cottage Cheese	85 calories	Protein: 17%	Carb: 2%	Fat: 0%	Other (water): 81%

Cheese isn't vegan.  

But it's a delicious source of protein and fat.  Yum.  :)

You are correct.  I'm also not vegan, I'm mostly vegetarian.  I eat dairy and eggs on a regular basis.  Maybe a wee bit of fish once a week.   I am looking into vegan protein powders to boost my protein intake, but they are more expensive than others so it may come down to cost considerations for me.  

 

In previous posts you've said that you eat meat occasionally?  And that you're planning to be vegan?  Which seems confusing when you then post about yogurt and cheese and call yourself vegetarian!  

You also mentioned that factory farming is your issue with eating animals - have you looked into sourcing your meat from local farms with humane practices?  

I do eat meat on rare occasions but plan on phasing it out eventually. Little bit at a time. I have always said I eat a mostly vegetarian diet or that my diet is mostly plant based.  I am considering becoming vegan, but as I've mentioned I like and eat dairy and eggs do that would be my main stumbling block in transitioning from vegetarian to vegan. There are different types of vegetarians, some of us eat dairy and eggs, others eat fish. Sorry if this confuses people. There's lots of info on the web if you're interested in learning more.  There's some cuts of meat I like, but very few so it's fairly easy to cut them out of my diet.  Red meat is so very bad for my heart I make it a special treat if I decide to eat it.  I have looked into a local farm for eggs. I haven't looked for a local cheese maker. I frequented one in Ohio but haven't looked for one in AZ.

People who eat fish as their only animal flesh are called pescetarians, not vegetarians.  I'm sorry that confuses you.  There's a lot of information on the web if you're interested in learning more.  

Why are you interested in becoming vegan?  It's not so challenging to get in all of the protein we need on a vegetarian diet, but doing so on a vegan diet while keeping carbs and calories low would be quite the challenge.  It might be worth experimenting with something like MyFitnessPal now and plugging in vegan meals, just to get an idea of what you would need to eat if you did go vegan.  

For clarification:

1.  Flexitarian/Semi-vegetarian You don’t have to be vegetarian to love vegetarian food! “Flexitarian” is a term recently coined to describe those who eat a mostly vegetarian diet, but occasionally eat meat.

 

2.  Pescatarian (also spelled pescetarian) The word “pescatarian” is occasionally used to describe those who abstain from eating all meat and animal flesh with the exception of fish. Although the word is not commonly used, more and more people are adopting this kind of diet, usually for health reasons or as a stepping stone to a fully vegetarian diet.

 

3.  Vegetarian (Lacto-ovo- vegetarian) When most people think of vegetarians, they think of lacto-ovo-vegetarians. People who do not eat beef, pork, poultry, fish, shellfish or animal flesh of any kind, but do eat eggs and dairy products are lacto-ovo vegetarians (“lacto” comes from the Latin for milk, and “ovo” for egg). Lacto-vegetarian is used to describe a type of vegetarian who does not eat eggs, but does eat dairy products. Ovo-vegetarian refers to people who do not eat meat or dairy products but do eat eggs. Lacto-ovo vegetarian, that is, a vegetarian who eats both eggs and dairy products, is the most common kind of vegetarian.

 

4.  Vegan Vegans do not eat meat of any kind and also do not eat eggs, dairy products, or processed foods containing these or other animal-derived ingredients such as gelatin (as opposed who vegetarians, who usually eat dairy products and eggs). Many vegans also refrain from eating foods that are made using animal products that may not contain animal products in the finished process, such as sugar and some wines. There is some debate as to whether certain foods, such as honey, fit into a vegan diet.

 

5.  Raw vegan/Raw food diet A raw vegan diet consists of unprocessed vegan foods that have not been heated above 115 degrees Fahrenheit (46 degrees Celsius). “Raw foodists” believe that foods cooked above this temperature have lost a significant amount of their nutritional value and are harmful to the body.

 

6.  Macrobiotic The macrobiotic diet, revered by some for its healthy and healing qualities, includes unprocessed vegan foods, such as whole grains, fruits and vegetables, and allows the occasional consumption of fish. Sugar and refined oils are avoided. Perhaps the most unique qualifier of the macrobiotic diet is its emphasis on the consumption of Asian vegetables, such as daikon, and sea vegetables, such as seaweed.

 

I think vegan is a healthy lifestyle.  It's apparently also very controversial but I don't really understand why since it is a personal choice that only affects the person who chooses it.  I'm not advocating it for everyone. 

I plug my meals into MyFitnessPal. 

This was a welcoming forum to me until a couple of days ago.  Now it seems that I am constantly challenged on information I post for things that interest me and might be of interest to others. 

 

Yes.  Thank you for proving your incorrect usage of the terms!  

I'm suggesting that you plug your -future- meals into MFP, the vegan ones.  Not your current ones.  Does that make sense?  That way you can get a better feel for how you'll get your protein in, while restricting your carbs and calories, once you adopt a vegan diet.  I'm suggesting it as part of your research.  

My bff is vegan and has a super healthy diet, but it would not be healthy for someone with 15% of her stomach size.  So that's why I'm suggesting that you try plugging potential vegan meals into MFP now, so you can see what everything will look like.  

If I make the transition from vegetarian to vegan it would probably be a year out from surgery.  I'll make the decision and do the calculations then, along with my doctor. 

Medically-/scientifically-incorrect information SHOULD be challenged, regardless of interest.

Misinformation can be dangerous.