Home » Nutrition

The 7 Healthiest Cheeses You Can Buy (and Why You Should Eat Them)

Explore top healthy cheeses—including nutrition facts, benefits, and tips on adding them to your diet for better wellbeing.

By Sneha Tete, Integrated MA, Certified Relationship Coach

Created on Sep 24, 2025

Explore top healthy cheeses—including nutrition facts, benefits, and tips on adding them to your diet for better wellbeing.

Cheese is more than just a delectable addition to your favorite recipes—it’s a powerhouse of protein, calcium, and flavor. However, not all cheeses are created equal, and some deliver greater health benefits than others. This guide explores the healthiest cheeses, offering nutrition facts, insights into their health advantages, and ideas for seamlessly incorporating them into a balanced routine.

Understanding Cheese Nutrition: What Makes Cheese Healthy?

Cheese is a staple ingredient with vast variation in taste, texture, and nutrient content. Its health impact depends on multiple factors:

Type of milk used (cow, goat, sheep, buffalo)
Fat content (whole milk, part-skim, reduced-fat, etc.)
Sodium levels
Presence of live probiotics
Degree of processing

Although cheese can be calorie-dense and high in saturated fat and sodium, it’s also a great source of:

High-quality protein
Calcium for bone strength
Vitamins A, K, B12
Digestion-aiding probiotics in fermented varieties
Trace minerals like potassium, phosphorus, and zinc

Moderate consumption as part of a varied diet can contribute positively to heart, muscle, and bone health. Here, we detail the top 7 healthiest cheeses to buy—and how to enjoy them.

1. Ricotta: Creamy, Nutrient-Dense, and Versatile

Ricotta is a creamy Italian cheese distinct for its fluffy, moist curds. Traditionally crafted by adding a coagulant (such as lemon juice or vinegar) to milk (cow, sheep, or buffalo), it’s treasured for blending rich flavor with impressive nutrition.

Why Ricotta Is Healthy:

Packed with protein: Supports muscle repair and satiety.
Exceptionally high calcium: One cup supplies over half your daily calcium needs.
Offers vitamin A, and smaller amounts of vitamin K and potassium.
Versatile and pairs well in both sweet and savory preparations.

Nutritional Spotlight (per 1 cup):

Calories: 408
Protein: 20 g
Fat: 28.5 g
Carbohydrates: 18 g
Sodium: 271 mg (12% DV)
Calcium: 578 mg (58% DV)

Tasty Uses: Spread on toast, blend into dips with herbs, dollop on roasted vegetables, or layer in lasagna.

2. Blue Cheese: Big Flavor, Surprising Benefits

Blue cheese is renowned for its bold flavor and signature blue veins, the result of Penicillium roqueforti (food-safe mold) introduced during aging. Varieties include Stilton, Roquefort, and Gorgonzola, each with unique regional flair.

Intense flavor lets you use less—keeping sodium and fat intake moderate.
Source of potassium, important for nerve and muscle function.
UK-based research links higher blue cheese consumption to lower cardiovascular disease rates.

Nutritional Profile (per 1 oz):

Calories: 100
Protein: 6 g
Fat: 8 g
Carbohydrates: 2 g
Sodium: 326 mg (14% DV)
Calcium: 150 mg (15% DV)

Tasty Uses: Crumble on salads, blend into creamy dressings, or melt atop burgers and grain bowls.

3. Cheddar: Classic Choice With Nutrient Density

Cheddar is a household favorite, available in mild to sharp varieties. Beyond great taste, it boasts noteworthy nutrition:

High in protein
Rich in calcium and vitamin B12 (crucial for red blood cell formation and brain health)
Contains conjugated linoleic acid (CLA), linked to potential immune and cardiovascular benefits

Nutritional Profile (per 1 oz):

Calories: 115
Protein: 7 g
Fat: 9 g
Carbohydrates: 0 g
Saturated Fat: 6 g

Tasty Uses: Grated over roasted veggies, layered in sandwiches, or diced in grain salads.

4. Parmesan: The Nutritional Powerhouse Grateable

Parmesan is a hard, aged Italian cheese with a granular texture and intense flavor, enabling you to use less for a big impact. Genuine Parmigiano-Reggiano is made under strict standards, which can affect its nutrient density.

Extremely high in protein: ideal for muscle maintenance
Rich in bone-building calcium
Aged—the naturally lower lactose content makes it easier to digest for some sensitive individuals
Flavor intensity means a little goes a long way

Nutritional Profile (per 1 oz):

Calories: 110
Protein: 10 g
Fat: 7 g
Carbohydrates: 1 g
Calcium: 331 mg (over 25% DV)
Sodium: 441 mg (19% DV)

Tasty Uses: Grate over pasta, salads, soups, or roasted vegetables for extra savory richness.

5. Cottage Cheese: Lean, Mild, and Protein-Packed

Few cheeses are as synonymous with “diet food” as cottage cheese, a staple for those seeking high protein with relatively few calories and low fat—particularly if you select low-fat varieties.

High in protein (especially casein, which digests slowly and helps with satiety)
Low in calories and fat compared to most cheeses
Delivers calcium and phosphorus for bone health
Often contains live, active cultures for digestive support

Nutritional Profile (per 1/2 cup, low-fat):

Calories: 90
Protein: 13 g
Fat: 2 g
Carbohydrates: 4 g
Sodium: 360 mg (16% DV)
Calcium: 70 mg (7% DV)

Tasty Uses: Mix with fruit, top toast, stir into scrambled eggs, use in smoothies, or dollop on baked potatoes and salads.

6. Fresh Mozzarella: Soft, Light, and Minimally Processed

Mozzarella is loved for its mild flavor and soft, stretchy texture. Traditional fresh mozzarella is made from water buffalo or cow’s milk and contains more moisture and less sodium than its aged or processed counterparts.

Lower in calories and sodium than many aged cheeses
Good source of protein and calcium
Pairs well with fresh produce for easy, healthy meals

Nutritional Profile (per 1 oz, part-skim):

Calories: 85
Protein: 6.3 g
Fat: 6.3 g
Carbohydrates: 0.6 g
Sodium: 176 mg (8% DV)
Calcium: 143 mg (14% DV)

Tasty Uses: Add to salads, caprese skewers, or homemade pizzas, or pair with tomatoes, basil, and olive oil.

7. Goat Cheese: Tangy, Easy to Digest, and Mineral-Rich

Goat cheese (chèvre) stands out for its tangy taste and creamy, spreadable nature. It’s celebrated not only for flavor but also for digestibility, as it contains less lactose and smaller fat molecules than cow’s milk cheese—making it friendlier for sensitive stomachs.

Lower in calories and fat than many similar cheeses
Rich in vitamin A, copper, and phosphorus
Easier to digest for some individuals

Nutritional Profile (per 1 oz):

Calories: 70
Protein: 5 g
Fat: 6 g
Carbohydrates: 0 g
Sodium: 130 mg (6% DV)

Tasty Uses: Spread onto crostini, mix with roasted beets and arugula, or stir into creamy pasta sauces.

Healthy Cheese Table: Key Nutrition Comparison

Cheese	Serving Size	Calories	Protein (g)	Fat (g)	Carbs (g)	Sodium (mg)	Calcium (mg)
Ricotta	1 cup	408	20	28.5	18	271	578
Blue Cheese	1 oz	100	6	8	2	326	150
Cheddar	1 oz	115	7	9	0	180	200
Parmesan	1 oz	110	10	7	1	441	331
Cottage Cheese (low-fat)	1/2 cup	90	13	2	4	360	70
Fresh Mozzarella	1 oz	85	6.3	6.3	0.6	176	143
Goat Cheese	1 oz	70	5	6	0	130	40

How to Choose a Healthy Cheese

Scan the nutrition label: Choose cheeses high in protein and calcium but lower in sodium and saturated fat.
Opt for minimally processed. Real cheeses with minimal additives will generally offer more nutrients without unnecessary ingredients.
Buy small portions. Cheese can be calorie-dense, so smaller servings help manage your nutrition goals.
Balance cheese with fiber-rich sides. Pair cheese with fruits, vegetables, or whole grain crackers for a more balanced snack.

Can Cheese Really Be Part of a Healthy Diet?

When consumed occasionally and appropriately portioned, high-quality cheeses can offer benefits such as:

Strong bones thanks to calcium and vitamin K
Muscle maintenance from quality protein
Potential heart health perks due to minerals and probiotics
Lactic acid bacteria may benefit digestion and immunity
Satiation: High-protein cheeses help fend off hunger

Note: Cheese is not suitable for those with dairy allergies, severe lactose intolerance, or individuals on strict plant-based diets.

Tips for Eating Cheese in a Balanced Diet

Use cheese as a flavor enhancer, not a main dish.
Incorporate a variety of cheese types for diverse nutrients.
Keep serving sizes modest (about 1 oz, or a thin slice, as a rule of thumb).
Pair cheese with whole-grain breads, fruit, and vegetables for optimal satiety and nutrition.

Frequently Asked Questions (FAQ)

Which cheese is best for weight loss?

Lower-calorie, high-protein options like cottage cheese and part-skim mozzarella are great for supporting weight management goals due to their filling nature and lighter fat content.

What cheese is easiest to digest?

Goat cheese and aged cheeses (such as Parmesan) generally have lower lactose levels and may be easier to digest for those with lactose sensitivity.

Is cheese safe for people with high blood pressure?

Some cheeses can be high in sodium. Opt for varieties lower in sodium like fresh mozzarella and enjoy pungent cheeses (such as blue cheese and feta) in small amounts to keep sodium in check.

Can I eat cheese every day?

Most health experts agree that moderate portions of cheese (about 1-2 oz daily) can fit into a healthy diet for most people, provided you are not allergic or highly sensitive to dairy.

Are processed cheese slices healthy?

Processed cheeses often contain added salts, preservatives, and less protein or calcium than natural cheeses. Choose minimally processed, real cheeses for maximum nutritional benefit.

Bottom Line

Cheese can be a flavorful, nutritious component of a balanced diet when chosen wisely. Varieties like ricotta, blue cheese, cheddar, Parmesan, cottage cheese, fresh mozzarella, and goat cheese provide an array of nutrients and health perks. Savor cheese mindfully, and let flavor—not quantity—shine in your meals.

References

Author

Sneha TeteBeauty & Lifestyle Writer

Sneha is a relationships and lifestyle writer with a strong foundation in applied linguistics and certified training in relationship coaching. She brings over five years of writing experience to thebridalbox, crafting thoughtful, research-driven content that empowers readers to build healthier relationships, boost emotional well-being, and embrace holistic living.

Read full bio of Sneha Tete