In today’s world, where health and wellness are at the forefront of our minds, our approach to food has become more mindful and deliberate. Whether our diet is carnivorous, flexitarian or vegetarian, achieving a balanced meal requires complex carbohydrates, fats and proteins. While meat, fish, and eggs are often the go-to sources for protein, cheese stands out as a delicious and nutritious meat-free alternative, providing up to 10 grams of protein per serving ¹. As a complete protein, cheese contains all eight essential amino acids, contributing to cell formation, muscle and skin tissue renewal and immune system strengthening. It’s a fantastic choice for those seeking to enrich their meals, over veggies or your favourite meat.
To meet your daily protein needs (0.8 grams of protein per kilogram of body weight)², cheese can be paired with grains and legumes like lentils and brown rice, chickpeas and wheat or kidney beans and corn. These complementary duos form the perfect foundation for a meat-free meal, with cheese adding not only protein but also a burst of flavour!
All cheeses contain protein, but their content varies based on the type and production process. Let’s explore some top choices:
Parmesan: Known for its robust flavour and granular texture, Parmesan is a protein powerhouse, containing approximately 36 grams of protein per 100 grams. Made from cow’s milk, its aging process reduces water content, concentrating the proteins. Sprinkle it over pasta, shave it into salads or enjoy it as a snack.
Swiss Cheese: With around 28 grams of protein per 100 grams, Swiss cheese is perfect for sandwiches and melts beautifully. Its production involves a unique fermentation process that enhances its protein content and creates its characteristic holes.
Mozzarella: Originating from Italy, Mozzarella offers 26 grams of protein per 100 grams. This fresh cheese is best served in salads or sandwiches and its production involves stretching and kneading, which contributes to its delightful texture and protein richness.
Blue Cheese: Combining bold flavour with protein, blue cheese contains 20.3 grams of protein per 100 grams. Its marbling process with Penicillium cultures not only adds flavour but also boosts its protein profile. Pair it with fruits like pears and grapes, and nuts for a gourmet experience.
Brie and Camembert: These soft-ripened cheeses offer as a great protein source with 18.6 grams per 100 grams. Their creamy texture and rich taste make them a classic cheeseboard centrepiece, allowing you to indulge guilt-free while boosting your protein intake.
Feta: This tangy and salty cheese, made from a combination of sheep and goat’s milk, contains 17.4 grams of protein per 100 grams. Crumble it over a salad or bake it in the oven for a healthy yet delicious meal.
Cheese is not only a delightful addition to your meals but also a versatile and protein packed option. Whether you’re grating Parmesan over pasta or crumbling feta into a salad, cheese offers a flavourful way to meet your nutritional needs. Now that you have discovered this underrated superfood, go ahead and explore the world of cheese- your tastebuds (and muscles) will thank you!
¹ per serving = 30g
² British Heart Foundation, 3 July 2024 (https://shorturl.at/hbej0)
