The 9 Healthiest Cheeses: Nutrition Facts and Health Benefits

Cheese often gets a bad reputation for being high in fat and calories, but many varieties are packed with essential nutrients that can support your overall health. From protein-rich cottage cheese to calcium-loaded parmesan, choosing the right types of cheese can be part of a healthy, balanced diet.

While cheese comes in hundreds of different varieties, textures, and flavors, some types stand out for their exceptional nutritional profiles. These cheeses provide important nutrients like protein, calcium, probiotics, and vitamins while offering unique health benefits ranging from improved bone health to better weight management.

In this comprehensive guide, we’ll explore nine of the healthiest cheese varieties available, their nutritional content, specific health benefits, and delicious ways to incorporate them into your meals.

What Makes Cheese Healthy?

Before diving into specific varieties, it’s important to understand what makes certain cheeses healthier than others. The nutritional value of cheese depends on several factors:

• Type of milk used: Cheese can be made from cow’s, goat’s, sheep’s, or buffalo’s milk, each offering different nutritional profiles
• Production method: The fermentation and aging processes affect nutrient content and digestibility
• Fat content: Full-fat, reduced-fat, and low-fat versions provide different amounts of calories and fat-soluble vitamins
• Processing level: Less processed cheeses typically retain more beneficial nutrients and probiotics

Generally, healthy cheeses are good sources of protein, calcium, and other essential minerals while being relatively lower in sodium and calories compared to highly processed varieties.

1. Mozzarella: The Low-Calorie Probiotic Powerhouse

Mozzarella is a soft, white cheese with a delicate flavor and high moisture content. Originally from Italy, this cheese is traditionally made from Italian buffalo’s milk or cow’s milk.

Nutritional Profile

One ounce (28 grams) of full-fat mozzarella contains:

• Calories: 85
• Protein: 6 grams
• Fat: 6 grams
• Carbohydrates: 1 gram
• Sodium: 6% of the Daily Value
• Calcium: 11% of the Daily Value

Health Benefits

Mozzarella stands out for being lower in sodium and calories compared to most other cheeses, making it an excellent choice for those watching their salt intake or managing their weight. The cheese contains beneficial probiotic bacteria, including strains of Lactobacillus casei and Lactobacillus fermentum, which support digestive health and immune function.

Research suggests that the probiotics found in mozzarella may improve gut health, enhance regularity, boost immunity, and reduce inflammation throughout the body. These beneficial bacteria help maintain a healthy balance of microorganisms in your digestive system.

How to Enjoy Mozzarella

Fresh mozzarella is perfect in caprese salad with tomatoes and basil, melted on pizza, layered in lasagna, or simply enjoyed with olive oil and herbs. It also works wonderfully in sandwiches and wraps.

2. Blue Cheese: A Calcium-Rich Bone Builder

Blue cheese is made from cow’s, goat’s, or sheep’s milk and is characterized by its distinctive blue or gray veins created by cultures of the mold Penicillium. This gives the cheese its signature sharp, tangy flavor and pungent aroma.

Nutritional Profile

One ounce (28 grams) of whole milk blue cheese provides:

• Calories: 100
• Protein: 6 grams
• Fat: 8 grams
• Carbohydrates: 1 gram
• Sodium: 14% of the Daily Value
• Calcium: 12% of the Daily Value

Health Benefits

Blue cheese is exceptionally high in calcium, a mineral crucial for maintaining strong bones and teeth. Adequate calcium intake helps prevent osteoporosis and maintains optimal bone density as you age. The calcium in blue cheese is highly bioavailable, meaning your body can easily absorb and use it.

However, blue cheese is also relatively high in sodium, so those following a low-sodium diet should consume it in moderation.

How to Enjoy Blue Cheese

Blue cheese adds bold flavor to salads, particularly when paired with pears, walnuts, and spinach. It’s also delicious crumbled on burgers, melted into sauces, or served on a cheese board with fruit and crackers.

3. Feta: A Mediterranean Diet Staple

Feta is a soft, crumbly, white cheese that originated in Greece. Traditionally made from sheep’s milk or goat’s milk, feta has a tangy, salty flavor that intensifies when made from sheep’s milk.

Nutritional Profile

One ounce (28 grams) of full-fat feta cheese contains:

• Calories: 75
• Protein: 4 grams
• Fat: 6 grams
• Carbohydrates: 1 gram
• Sodium: 14% of the Daily Value
• Calcium: 11% of the Daily Value

Health Benefits

Despite being stored in brine, which increases its sodium content, feta is lower in calories and fat than many hard cheeses. As a full-fat dairy product, feta contains conjugated linoleic acid (CLA), a fatty acid associated with reduced body fat and improved body composition.

Studies have shown that CLA may help decrease body fat mass and body fat percentage. Additionally, feta provides beneficial probiotics from the fermentation process, supporting digestive health.

How to Enjoy Feta

Feta is perfect crumbled over Greek salads, mixed into omelets, baked with vegetables, or whipped into a creamy dip. It pairs beautifully with Mediterranean flavors like olives, tomatoes, cucumbers, and oregano.

4. Cottage Cheese: The Weight Loss Champion

Cottage cheese is a fresh, mild-flavored cheese made from cow’s milk curds. This soft, creamy cheese has a lumpy texture and is thought to have originated in the United States.

Nutritional Profile

One ounce (28 grams) of low-fat cottage cheese provides:

• Calories: 23
• Protein: 3.3 grams
• Fat: 0.8 grams
• Carbohydrates: 1.3 grams
• Sodium: 4% of the Daily Value
• Calcium: 2.3% of the Daily Value

Health Benefits

Cottage cheese is exceptionally high in protein relative to its calorie content, making it an ideal food for weight management and muscle maintenance. The high protein content promotes feelings of fullness and satiety, which can help reduce overall calorie intake throughout the day.

Research indicates that eating protein-rich foods like cottage cheese can increase satiety and support weight loss efforts. The slow-digesting casein protein in cottage cheese also makes it an excellent evening snack that can help prevent muscle breakdown overnight.

How to Enjoy Cottage Cheese

Cottage cheese is incredibly versatile. Enjoy it on toast, blended into smoothies, mixed with fruit, added to scrambled eggs, used as a base for dips, or eaten plain with herbs and spices.

5. Ricotta: The Whey Protein Wonder

Ricotta is a creamy Italian cheese made from the whey leftover from producing other cheeses. It can be made from cow’s, goat’s, sheep’s, or water buffalo’s milk and has a slightly sweet, mild flavor.

Nutritional Profile

One ounce (28 grams) of whole milk ricotta contains:

• Calories: 42
• Protein: 2 grams
• Fat: 2.9 grams
• Carbohydrates: 2 grams
• Sodium: 1.4% of the Daily Value
• Calcium: 4.5% of the Daily Value

Health Benefits

The protein in ricotta is predominantly whey protein, which contains all nine essential amino acids your body needs. Whey protein is rapidly absorbed and has been associated with numerous health benefits, including muscle growth, improved blood pressure, and reduced cholesterol levels.

Studies suggest that whey protein may help reduce triglycerides, total cholesterol, and LDL (bad) cholesterol while supporting healthy blood sugar regulation. The amino acids in ricotta also support immune function and tissue repair.

How to Enjoy Ricotta

Ricotta is delicious in both sweet and savory dishes. Use it in lasagna, stuffed shells, pancakes, or as a pizza topping. It also makes a creamy base for dips or a light dessert when mixed with honey and fruit.

6. Parmesan: The Bone-Strengthening Aged Cheese

Parmesan, or Parmigiano-Reggiano, is a hard, aged cheese with a granular texture and complex, nutty flavor. Made from unpasteurized cow’s milk and aged for at least 12 months, this Italian cheese is nutrient-dense and flavorful.

Nutritional Profile

One ounce (28 grams) of Parmesan cheese provides:

• Calories: 111
• Protein: 10 grams
• Fat: 7 grams
• Carbohydrates: 1 gram
• Sodium: 15% of the Daily Value
• Calcium: 26% of the Daily Value
• Phosphorus: 16% of the Daily Value

Health Benefits

Parmesan is exceptionally rich in calcium and phosphorus, two minerals that work together to build and maintain strong bones. Research shows that higher intakes of these minerals are associated with improved bone mass and reduced risk of fractures.

The extended aging process breaks down most of the lactose in Parmesan, making it suitable for many people with lactose intolerance. Additionally, the aging process concentrates the nutrients, making Parmesan one of the most nutrient-dense cheeses available.

How to Enjoy Parmesan

Grate fresh Parmesan over pasta, risotto, and salads, or shave it onto vegetables and soups. It’s also delicious on its own with fruit and nuts on a cheese board.

7. Swiss Cheese: The Low-Sodium Heart-Healthy Option

Swiss cheese is a semi-hard cheese characterized by its distinctive holes, mild nutty flavor, and pale yellow color. Made from cow’s milk, the iconic holes form during fermentation when bacteria release carbon dioxide gas.

Nutritional Profile

One ounce (28 grams) of Swiss cheese contains:

• Calories: 111
• Protein: 8 grams
• Fat: 9 grams
• Carbohydrates: Less than 1 gram
• Sodium: 2% of the Daily Value
• Calcium: 19% of the Daily Value

Health Benefits

Swiss cheese is notably lower in sodium than most other cheeses, making it an excellent choice for people managing high blood pressure or those who need to limit salt intake. The low sodium content doesn’t compromise its calcium content, which remains impressively high.

Swiss cheese is also very low in carbohydrates, making it suitable for people with diabetes or those following ketogenic or low-carb diets. The combination of high protein and low carbs helps stabilize blood sugar levels.

How to Enjoy Swiss Cheese

Swiss cheese is perfect in sandwiches, particularly Reubens and ham-and-cheese combinations. It melts beautifully in fondues, egg bakes, and French onion soup, and pairs well with fruit for a simple snack.

8. Cheddar: The Vitamin K2 Powerhouse

Cheddar is one of the world’s most popular cheeses, originating in England. This semi-hard cheese ranges from mild to extra sharp in flavor depending on aging time, and can be white or orange in color.

Nutritional Profile

One ounce (28 grams) of sharp cheddar cheese contains:

• Calories: 115
• Protein: 7 grams
• Fat: 9 grams
• Carbohydrates: 1 gram
• Sodium: 8% of the Daily Value
• Calcium: 15% of the Daily Value

Health Benefits

Cheddar is an excellent source of vitamin K2, a nutrient crucial for heart and bone health. Vitamin K2 helps direct calcium to your bones and teeth while preventing it from depositing in your arteries and soft tissues.

This function is essential for cardiovascular health, as calcium buildup in arteries can lead to blockages and increase the risk of heart disease. The vitamin K2 in cheddar is more bioavailable than the K1 found in plant foods, making it particularly valuable for these protective effects.

How to Enjoy Cheddar

Cheddar is incredibly versatile. Enjoy it in sandwiches, melted on burgers, grated into omelets, baked into casseroles, or simply sliced with apples or crackers.

9. Goat Cheese: The Digestive-Friendly Alternative

Goat cheese, also called chèvre, is a tangy, creamy cheese made from goat’s milk. It comes in various forms, from soft, spreadable logs to crumbled varieties and aged wheels.

Nutritional Profile

One ounce (28 grams) of soft goat cheese provides:

• Calories: 75
• Protein: 5 grams
• Fat: 6 grams
• Carbohydrates: 0 grams
• Sodium: 6% of the Daily Value
• Calcium: 3% of the Daily Value

Health Benefits

Goat cheese contains more medium-chain fatty acids than cow’s milk cheese. These fats are absorbed quickly and used for energy rather than stored as body fat, potentially supporting weight management efforts.

Many people who have difficulty digesting cow’s milk cheese find goat cheese easier on their digestive system. This is because goat’s milk has a different protein structure and is lower in lactose than cow’s milk. The smaller fat globules in goat’s milk are also easier to digest.

How to Enjoy Goat Cheese

Goat cheese is delicious crumbled over salads, spread on toast or crackers, mixed into omelets, or baked with honey and herbs. It pairs beautifully with beets, figs, and arugula.

How to Choose the Healthiest Cheese for Your Needs

When selecting cheese for your diet, consider your specific health goals and dietary needs:

• For weight management: Choose cottage cheese or part-skim mozzarella for high protein and lower calories
• For bone health: Opt for Parmesan or blue cheese for maximum calcium content
• For heart health: Select cheddar for vitamin K2 or Swiss cheese for lower sodium
• For digestive issues: Try goat cheese or aged varieties like Parmesan that are lower in lactose
• For low-carb diets: Choose Swiss, goat cheese, or cheddar for minimal carbohydrates

Potential Concerns and Moderation

While cheese offers numerous health benefits, it’s important to consume it in moderation as part of a balanced diet. Some considerations include:

Sodium content: Many cheeses are high in sodium, which can contribute to high blood pressure if consumed in excess. If you’re watching your sodium intake, choose lower-sodium varieties like Swiss cheese or fresh mozzarella.

Saturated fat: Full-fat cheeses contain saturated fat, which should be consumed in moderation. However, recent research suggests that dairy-based saturated fats may not have the same negative effects as those from other sources.

Calorie density: Cheese is calorie-dense, so portion control is important, especially if you’re managing your weight. Stick to recommended serving sizes of about 1-2 ounces.

Lactose intolerance: If you’re lactose intolerant, choose aged cheeses like Parmesan, cheddar, or Swiss, which contain minimal lactose, or try goat cheese as an alternative.

Tips for Incorporating Healthy Cheese into Your Diet

Here are some practical ways to enjoy cheese as part of a nutritious eating plan:

• Use strong-flavored cheeses like Parmesan or blue cheese in smaller amounts to add flavor without excessive calories
• Pair cheese with vegetables, fruits, and whole grains for balanced nutrition
• Choose freshly grated or sliced cheese over pre-shredded varieties, which often contain anti-caking agents
• Read nutrition labels to compare sodium and calorie content between brands
• Store cheese properly to maintain freshness and prevent waste
• Experiment with different varieties to find ones you enjoy that meet your nutritional needs

The Bottom Line

Cheese can absolutely be part of a healthy diet when chosen wisely and consumed in appropriate portions. The nine cheeses highlighted in this guide—mozzarella, blue cheese, feta, cottage cheese, ricotta, Parmesan, Swiss, cheddar, and goat cheese—offer exceptional nutritional profiles and distinct health benefits.

From supporting bone health and heart health to aiding weight management and improving digestive function, these nutrient-dense cheeses provide high-quality protein, calcium, probiotics, and essential vitamins. By selecting the right types of cheese for your individual health goals and incorporating them into a balanced diet rich in vegetables, fruits, whole grains, and lean proteins, you can enjoy the delicious flavors of cheese while supporting your overall wellness.

Remember that variety is key to optimal nutrition. Try different types of healthy cheeses to benefit from their unique nutrient profiles and keep your meals interesting and satisfying. As with any food, moderation and mindful eating are essential for maximizing the health benefits of cheese while maintaining a balanced approach to nutrition.

Sources:

• USDA FoodData Central – Nutritional Database
• PubMed Central – National Institutes of Health
• National Institutes of Health Office of Dietary Supplements
• World Health Organization – Healthy Diet
• American Heart Association – Healthy Eating