Protein helps build muscles, bones and hormones and supports immune health.

Cheese can be a delicious, healthy way to add protein to meals and snacks.

Parmesan, Gruyère, provolone, Swiss and Gouda cheeses all have more protein than an egg.

Eggs are a quick, convenient way to add protein and nutrients to your meals. But if you’re suffering from egg fatigue, you may be on the hunt for a convenient protein-rich option to shake things up. Perhaps something oozy and gooey, like cheese!

Yes, cheese. Like eggs, cheese is loaded with protein. In fact, some cheeses pack more protein per ounce than the 6 grams you’d get from a large egg. Whether you slice it, shred it or munch on it straight, there’s plenty for cheese lovers to be excited about.

Here, we reveal our top five cheeses with more protein than an egg, plus quick, tasty ways to weave them into your favorite meals and snacks.

1. Parmesan Cheese

Whether you love sprinkling Parmesan on pasta or on a classic Caesar salad, this rich, tangy cheese doesn’t get nearly enough credit for its protein. “Parmesan cheese is a protein powerhouse, with about 10 grams of protein per 1-ounce serving,” says Amy Davis, RDN. It’s also an excellent source of bone-building calcium, with 25% of the Daily Value per ounce. It’s additionally a good source of phosphorus, another mineral that supports bone health.

If you’ve been avoiding dairy because of lactose intolerance, there’s even more good news. Aged Parmesan cheese is naturally low in lactose, so it’s easier to digest for those who are sensitive to dairy, adds Davis.

Thanks to Parmesan’s robust flavor, a little goes a long way. Try it shredded or grated over salads. Mix it into pilafs or pasta like our Mushroom Orzo with Lemon & Parmesan. It’s also a delicious topping for veggies like our Baked Parmesan Tomatoes or Garlic-Parmesan Melting Cabbage, which makes it a great way to encourage picky eaters to eat more veggies!

2. Gruyère Cheese

Gruyère is the slightly sweet, melty cheese that gives French Onion Soup its oozy goodness. It also happens to be high in protein, with 8 grams per ounce. Like Parmesan, Gruyère is an excellent source of calcium for bone health. It also provides vitamin A and zinc, two nutrients that keep your immune system strong, says Ashley Hawk, M.S., RD.

Like Parmesan, Gruyère is aged, which can make it easier to digest. This may potentially lead to additional health benefits, adds Hawk. For instance, studies have found that as it ripens, beneficial bacteria break down some of its nutrients to produce bioactive compounds such as peptides, conjugated linolenic acid (CLA) and gamma-aminobutyric acid (GABA), which may support heart health and provide antioxidant and antimicrobial effects.

Savor protein-rich Gruyère cheese in our meal-prep-friendly Muffin-Tin Omelets with Sausage & Gruyère. Or, tuck it into sandwiches, wraps or panini. It also melts beautifully in our Twice-Baked Butternut Squash with Spinach & Cheese.

3. Provolone Cheese

Boasting 7 grams of protein per ounce, provolone cheese is another high-protein option to add to your shopping list. Provolone is also rich in calcium and provides some vitamin A, says Davis., In addition to promoting immune health, vitamin A supports healthy vision, hair and skin.

Provolone is most commonly found in classic deli sandwiches, subs and, of course, cheesesteaks. We love it in a vegetarian hoagie or a Chopped Italian Sandwich. It’s also a win in these five-star bread- and gluten-free Philly Cheesesteak Stuffed Peppers.

4. Swiss Cheese

Swiss cheese delivers roughly 8 grams of protein per ounce and nearly 40% of the DV for vitamin B12, says Davis. Vitamin B12 is often praised for its energy-boosting potential. But it also plays a vital role in supporting your brain and nervous system and creating red blood cells.

While many cheeses are high in blood pressure-raising sodium, Swiss cheese is one of the lowest-sodium cheeses, with just 53 milligrams per ounce. That makes it a good choice for anyone following a low-sodium diet, says Davis. Because Swiss cheese is fermented with probiotic bacteria, such as Propionibacterium freudenreichii, it may also support gut health, adds Hawk.

Add Swiss cheese to a classic Mushroom, Spinach & Swiss Cheese Quiche for brunch. Chop it up and toss it into salads (if you want to take it to the next level, try our Green Goddess Salad with Chickpeas). Or simply enjoy a slice or two with an apple for a protein-rich snack.

5. Gouda Cheese

Gouda’s signature bright red waxy shell makes it easy to spot. This Dutch cheese is notably sweeter than many other cheeses. Nutrition-wise, it packs 7 grams of protein and provides 15% of the DV for calcium.

From smoked to aged to goat Gouda, there are many varieties of this tasty cheese. Research suggests that aged Gouda may provide some impressive health benefits. For instance, one study found that when Gouda is aged, it develops tiny protein fragments called bioactive peptides. These minute proteins may act like antioxidants that help support heart and metabolic health. However, not all Gouda is aged. So, check the label to know for sure.

This nutty cheese is surprisingly versatile. Snack on a wedge of mild young baby Gouda. Toss tiny cubes of aged Gouda into a leafy green salad with sliced pears and candied pecans. Or, fold shredded smoked Gouda into a Cheesy Chicken Pasta Bake or a steaming pot of Smoked Gouda-Broccoli Soup or some Cauliflower Soup with Smoked Gouda.

The Bottom Line

Eggs are a quick, convenient way to get the protein you need, but there are some cheeses that have even more protein than an egg. One ounce of Parmesan, Gruyère, provolone, Swiss or Gouda cheese provides more protein than the 6 grams per large egg. Beyond protein, cheese also packs calcium for strong bones and vitamin A for a strong immune system and healthy eyes and skin. So, it’s a tasty way to pump up the protein and nutrients in salads, soups, sandwiches, omelets, pasta and more. Keep in mind that most cheeses are high in saturated fat and sodium, so try to limit servings to 1 to 1.5 ounces. Then, go ahead and savor the cheesy goodness!