Cheese may get a bad rap sometimes, but let’s not forget the good stuff! When it comes to protein, most cheeses supply a decent dose that complements this key nutrient from other foods in your meal. Made from cow’s, sheep’s, goat’s or buffalo’s milk, cheese also has health benefits from dairy, like calcium.

An ounce of cheddar, Jack or Swiss cheese contains about 7 grams of high quality protein (or 14% of the Daily Value). This means it supplies a good balance of the essential amino acid building blocks needed for top health and growth in children.

Harder cheeses like Parmesan contain 11 grams of protein per ounce while softer cheeses like Brie are typically lower in protein (at 4-5 grams per ounce) and higher in fat. Most 1-ounce servings of cheese also supply 20-30% of the Daily Value for calcium, which is great for bone health.

Want to use cheese as a flavorful addition to your diet that boosts the protein and calcium content of your meal? Try these tasty protein pairings:

• Black beans or other cooked beans topped with Queso Blanco crumbles: 1 cup black beans + ¼ cup crumbled cheese = 50% of Daily Value for protein 

• Quinoa salad with shaved Parmesan cheese: 1 cup cooked quinoa + 1 ounce shaved Parmesan = 40% of Daily Value for protein

• Grilled cheddar cheese sandwich: 2 slices 100% whole grain sprouted bread + 1½ ounces sliced cheddar cheese + tomato slices = 40% of Daily Value for protein