Whether you’re a feta fiend or a Stilton stan, you know your fave dairy snack is bound to fill you up. But you may also wonder: Does cheese have protein, or is there another reason it makes for such a satisfying nibble?
Short answer: Yes, cheese, as a dairy food, is a rich source of protein. More specifically, it contains the two primary types found in milk: casein protein, which accounts for about 80% of the total protein content, and whey protein, which is responsible for the other 20%. Both of these are considered complete proteins, meaning they pack all nine essential amino acids.
In addition to that, cheese also brings other nutrients to the table, including calcium, phosphorus, potassium, and fats, Vincci Tsui, RD, a certified intuitive eating counselor based in Canada, tells SELF. In fact, that fat content plays a role in helping keep you full, too.
But not all types of cheese—and there are more than 2,000 of them by some estimates—contain the same amount of protein. Just as they vary in taste and texture (compare a soft wedge of Brie to a tough wheel of Parmesan, for example), so do they differ in that important macro. So what types will offer you the most bang for your buck? SELF reached out to a few dietitians for their thoughts. Here are some options to consider when you’re craving a dairy-based protein source that has a little more range than plain ol’ milk.
When it comes to protein, harder is usually a better bet than softer in its bang for your buck.
Long story short: Texture matters. Yep, firmness can be a solid (get it?!) indicator of protein content, according to Tsui. “Generally, the harder cheeses, like Swiss or cheddar, are going to be higher in protein than [softer ones like] your Brie and Camembert,” she says—at about eight grams per ounce, on average, Desiree Nielsen, RD, a recipe developer with a focus on plant-based nutrition, tells SELF. Moisture content is a big reason why. Harder cheeses have a higher proportion of protein to cheese because they hold less water. Basically, all the nutrients are just more densely packed, meaning you get a lot in a smaller package.
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