The Healthiest Cheeses You Can Eat, According to Nutrition Experts

These selections deliver protein, calcium, and live cultures for a more nourishing diet.

By Medha deb

Created on Sep 22, 2025

These selections deliver protein, calcium, and live cultures for a more nourishing diet.

Cheese is a beloved staple around the world, gracing everything from sandwiches and salads to snacks and gourmet boards. While cheese has historically been criticized for its fat and sodium content, many varieties offer remarkable nutrition—providing protein, calcium, vitamins, and beneficial bacteria. This comprehensive guide explores which cheeses are healthiest, what nutrients they provide, and how to incorporate them into a balanced diet.

What Makes Cheese Healthy?

Cheese is created by curdling animal milk (typically cow, goat, or sheep) using enzymes and cultures. This process not only creates a vast array of flavors and textures, it also concentrates important nutrients. But the precise health benefits of cheese depend on:

If you're curious to discover a selection of cheeses that pack a nutritious punch, explore our guide on 15 high-protein cheeses that are perfect for both snacking and meals. Unlock the potential of cheese options that boast beneficial nutrients without sacrificing flavor.

The type of milk (fat content, grass-fed vs. regular, animal source)
How it’s processed (aged vs. fresh, added cultures)
Moisture content and aging (soft, semi-soft, firm, hard cheeses)
Fermentation and use of live cultures

The best cheeses for your health deliver high-quality protein, bone-building calcium, and, in some cases, probiotics—while keeping saturated fat and sodium in check.

The Top 10 Healthiest Cheeses

From creamy to crumbly, here are ten popular cheeses that consistently rank high for both nutrition and taste. Each has its own unique health profile, making them great additions to a wide variety of meals.

Cheese	Texture	Key Nutrients (per 1oz/28g)	Health Highlights
Mozzarella	Soft, fresh	Protein, calcium, vitamin B12, probiotics	Lower in sodium and calories; often available in part-skim; great for gut health
Blue Cheese	Soft, veined	Calcium, protein, vitamin K2	Unique flavor; good source of calcium; probiotic potential
Feta	Crumbly, soft	Calcium, protein, B vitamins	Tangy, lower in calories compared to hard cheeses
Cottage Cheese	Fresh, curds	High-protein, selenium, calcium, B vitamins	Very high in protein; minimal processing; low-fat options available
Ricotta	Creamy, spreadable	Calcium, protein, vitamin A	Soft, mild; higher in whey protein
Parmesan	Hard, aged	Calcium, protein, vitamin A	Highly concentrated; aged, lactose content is very low
Swiss	Firm, airy	Protein, calcium, lower sodium	Mild; lower salt; good for blood pressure
Cheddar	Semi-hard	Calcium, protein	Very flavorful; widely available
Goat Cheese	Soft, tangy	Calcium, B vitamins, medium-chain fatty acids	Tangy, easier to digest for some; lower in lactose
Gouda	Semi-hard, creamy	Calcium, vitamin K2, protein	Rich in vitamin K2 for heart and bone health

For those intrigued by the nutritional value and health implications of cottage cheese, check out our insightful article that answers the question, 'Is cottage cheese really healthy?'. Understand its benefits and how it can enhance your dietary choices.

Mozzarella: Fresh & Gut-Healthy

Mozzarella is a soft, white cheese originally from Italy, known for its mild flavor and stretchy texture. Traditionally made from buffalo or cow’s milk, it’s a staple on pizza and in Caprese salads.

Nutrition highlights: High in protein and calcium, with less sodium and calories compared to many cheeses.
Probiotic benefits: Fresh mozzarella often contains live cultures, which can support gut health.
Uses: Excellent for salads, sandwiches, and snacks. Opt for part-skim for lower fat.

Blue Cheese: Bold and Nutrient Dense

Blue cheese is made with Penicillium cultures that create its signature blue veins and strong aroma. The nutrient profile is impressive, offering calcium and vitamin K2 for bone and heart health.

If you’re interested in understanding the unique qualities of goat milk, our article on Goat Milk Benefits: Nutrition and Health Impact will provide valuable insights into its nutritional advantages and how it stands out from cow's milk.

Nutrition highlights: Higher in calcium and vitamin K2, moderate in protein.
Flavor: Intense, tangy, and salty; a little goes a long way.
Uses: Ideal crumbled on salads, as a burger topping, or in dressings.

Feta: Tangy and Lower in Calories

Feta is a brined, crumbly cheese made primarily from sheep’s or goat’s milk. Its tangy, salty flavor makes it a favorite in Mediterranean cuisine.

Nutrition highlights: Lower in calories and fat than most hard cheeses, delivers calcium and protein.
Easily digestible: Due to its sheep and goat milk base, some find it easier on the stomach.
Uses: Top salads, sprinkle on grain bowls, or stuff into peppers.

Wondering which fruits pair best with cottage cheese for a delectable and nutrient-packed meal? Discover our top fruit combinations to enhance your cottage cheese experience and enjoy deliciously healthy options for breakfast or snacks.

Cottage Cheese: High-Protein Powerhouse

Cottage cheese boasts an impressive protein content and, when made simply (milk, cream, salt, cultures), is minimally processed. It provides a dose of selenium, an antioxidant important for immune health.

Nutrition highlights: 12–14 grams of protein per ½ cup; low in calories; source of B vitamins and calcium.
Serving tips: Choose organic or grass-fed options for more healthy fats (like omega-3s).
Uses: Mix with fruit for breakfast, top toast, or blend into smoothies.

Ricotta: Creamy and Calcium-Rich

Ricotta is a soft cheese made from the whey left over in cheese production, which makes it high in protein (mainly whey protein) and calcium.

If you're looking to gain weight healthily, our article on high-calorie snacks for healthy weight gain includes ricotta among the nutritious options that can help achieve your goals without feeling heavy.

Nutrition highlights: High levels of calcium and vitamin A.
Texture: Smooth and spreadable, perfect for lasagna, spreads, or pancakes.

Parmesan: Aged Intensity

Parmesan (Parmigiano-Reggiano) is a hard, aged cheese renowned for its nutty, rich flavor. Because it’s aged, its lactose content is extremely low, making it easier to digest for those sensitive to lactose.

Nutrition highlights: Very high in calcium and protein (10g per ounce), low in carbs.
Uses: Shave over salads, pasta, or soups for a burst of flavor without adding much sodium or fat by volume.

Swiss: Lower Sodium, Milder Taste

Swiss cheese (such as Emmental) is pale yellow, mild, and known for its signature holes. It’s lower in sodium compared to many other cheeses, making it a good option for those watching blood pressure.

For those exploring dairy-free alternatives, check out our ultimate guide to vegan dairy substitutes, featuring great options that can mimic the textures and flavors of traditional cheeses, including in popular recipes.

Nutrition highlights: Lower sodium, good calcium source.
Flavor: Mild and nutty, suitable for snacking or sandwiches.

Cheddar: Classic and Versatile

Cheddar can be found in a range of flavors and ages, from mild to extra sharp. While it is higher in fat and sodium than some cheeses, it’s also one of the most nutrient-dense when enjoyed in moderation.

Nutrition highlights: Protein and calcium rich.
Uses: Perfect for sandwiches, melts, or sliced with apples as a snack.

Goat Cheese: Easier to Digest

Goat cheese (chèvre) is celebrated for its earthy, tangy flavor and creamy texture. The fats in goat cheese include more medium-chain fatty acids, potentially making it easier to digest for some people.

Nutrition highlights: Good for those sensitive to cow’s milk; source of calcium and B vitamins.
Uses: Spread on crackers, crumble over vegetables, or blend with herbs as a dip.

Gouda: The Heart-Healthy Choice

Gouda is a semi-hard Dutch cheese celebrated for its creamy texture and subtle sweetness. One of Gouda’s greatest assets is its high vitamin K2 content, supporting bone and heart health, and specific blood pressure-lowering compounds.

Nutrition highlights: Rich in calcium, vitamin K2, antioxidants that can keep blood pressure in check.
Uses: Delicious on cheese boards, shredded into salads, or melted on veggies.

Other Noteworthy Healthy Cheeses

Edam: Lower in fat than many other cheeses, with a good calcium contribution.
Paneer: An Indian cheese high in protein and often used in vegetarian dishes.

Tips for Choosing the Healthiest Cheese

When shopping for cheese, use these guidelines to maximize nutrition:

Check for minimal ingredients: Look for cheese with just milk, cultures, salt, and rennet—no artificial additives or fillers.
Opt for organic or grass-fed: These cheeses may contain more beneficial fats (like omega-3s) and fewer contaminants.
Focus on portion size: Cheese is nutrient-dense but calorie-rich; a typical serving is 1-2 ounces (about the size of a matchbox).
Moderate sodium and fat: Choose lower sodium (such as Swiss) and part-skim or lower-fat versions of mozzarella, cottage cheese, or ricotta.

How to Enjoy Cheese Healthfully

Pair with vegetables or fruit: Add cheese to salads, roasted veggies, or pair with apples or pears for a nutritious snack.
Balance with whole grains: Sprinkle feta on whole grain bowls or add ricotta to oats for extra protein.
Use as seasoning: Aged cheeses like Parmesan pack a flavor punch so a little goes a long way.

Cheese Facts & Common Misconceptions

Lactose sensitivity: Hard, aged cheeses (such as Parmesan and Swiss) have very low lactose and are often better tolerated.
Fat content: While some cheeses are high in fat, fermented dairy fat may not have the same impact on heart health as other saturated fats. Moderation is key.
Sodium: Cheese can be salty, so if you have high blood pressure, look for lower-sodium options or watch your portion sizes.

Frequently Asked Questions (FAQs)

Is cheese good for bone health?

Yes, most cheeses are excellent sources of calcium, an essential mineral for strong bones and teeth. Some cheeses (especially Gouda and Parmesan) are particularly rich in bioavailable calcium and vitamin K2, supporting both bone and cardiovascular health.

Can you eat cheese if you’re lactose intolerant?

Many people with lactose intolerance can tolerate hard, aged cheeses like Parmesan and Swiss, as the aging process reduces lactose. Soft cheeses may contain more lactose but are sometimes still tolerated in small amounts.

What’s the healthiest way to add cheese to your diet?

Enjoy cheese as part of balanced meals—pair it with vegetables, whole grains, or fruit rather than processed carbs or fatty meats. Use strong-flavored, aged cheeses in moderation for maximum satisfaction with minimal quantity.

Are full-fat cheeses better than low-fat versions?

The nutritional value of full-fat cheese often means more satiety and better fat-soluble vitamin absorption; some studies suggest dairy fat may not raise heart risk as once thought. However, if watching calories or heart health, low-fat options like part-skim mozzarella or cottage cheese are solid choices.

Should you choose organic or grass-fed cheese?

Organic and grass-fed cheeses can offer higher levels of healthy fats (like omega-3s and CLA) and lower exposure to synthetic pesticides or hormones. If possible, select these options for optimal nutrition.

The Healthy Cheese Takeaway

Cheese can be both delicious and nutritious. The key to making it part of a healthy diet is to choose varieties with high-quality protein, calcium, and beneficial bacteria, limit portions, and pair with whole foods. With so many styles and flavors available—from creamy mozzarella to crumbly feta and tangy goat cheese—you can enjoy variety and nutrition in every bite.

References

Author

medha deb

Medha Deb is an editor with a master's degree in Applied Linguistics from the University of Hyderabad. She believes that her qualification has helped her develop a deep understanding of language and its application in various contexts.

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