Do you think cheese should always be considered a guilty pleasure? Think again. While some types of cheese are loaded with fat and sodium and don't have much nutritional value, others offer enough protein, vitamins, and healthful bacteria to be considered downright healthy.
In our quest to determine the healthiest cheeses, we consulted two dietitians and a food scientist. As we learned, there were a lot of different factors to consider. Rosemary Trout, program director of culinary arts and food science at Drexel University, advised us to “look at nutrient density per calorie as one factor,” as well as “satiety...and how well nutrients are absorbed and metabolized.” Jennifer Altman, PsyD, RD, recommended that we look at cheeses that are “low in saturated fat and sodium, and high in protein, calcium, and probiotics.”
With all that in mind, here are five healthy cheeses that we should feel great about eating more often:
Mozzarella
Packing a whopping six grams of protein per one-ounce serving, mozzarella is one of the healthiest cheeses we can be eating. According to Altman, mozzarella is “lower in saturated fat and sodium, both nutrients to limit” as well as “a good source of calcium, phosphorus, and zinc, all essential nutrients for good bone health.” It’s also a good source of the bacterias Lactobacillus casei and Lactobacillus fermentum: two valuable probiotics that promote good gut health. Bring on the mozzarella sticks and the stuffed-crust pizza.
Goat Cheese
This soft, creamy cheese comes with a host of health benefits, mostly due to the fact that it’s made from—you guessed it—goat’s milk. Goat’s milk is high in Vitamin A and riboflavin (Vitamin B2), and it also contains less lactose than cow’s milk, which is good news for those of us who are lactose intolerant.
Additionally, according to Trout, “goat milk...has a higher concentration of short chain fatty acids compared to bovine milk.” These fatty acids may result in that “intense, pungent...flavor associated with goat milk cheese,” but they are also more “metabolically reactive," meaning that they’re less likely to be stored as excess fat on the body. Also, according to Kim Yawitz, RD and owner of Two Six Fitness in St. Louis, Mo, these smaller fat molecules are “digested more quickly . . . which can help you feel fuller faster” leading to “eating fewer calories at later meals.” A cheese that comes with built-in portion control assistance? Yes, please.
Cottage Cheese
High in protein and loaded with valuable Vitamins B and B12, this creamy cheese has been a well-known health food for years. According to Yawitz, “one cup...contains 24 grams of muscle-building, belly-filling protein,” making it a “go-to recommendation” for people who “struggle to get enough protein.”
Yawitz shares that many cottage cheese brands also “contain bacteria that can help bolster your immune system and improve digestion.” Maybe it’s time to give that viral cottage cheese cookie dough a shot! Or, if you’re not feeling the sweet, try out this spicy cottage cheese pasta.
Parmesan
Boasting a whopping 10 grams of protein per ounce, true parmesan cheese is also very low in lactose, so it’s easier to digest than most cow’s milk cheeses. It’s also high in calcium, with 335 mg per ounce serving. Parmesan is fairly high in sodium, so it’s not advised to eat in large amounts—especially if that’s a concern for you—but fortunately it packs such a punch of flavor that most of us aren’t consuming huge chunks of it in one sitting anyway.
Swiss Cheese
This famously holey cheese was originally shortlisted as a superfood 2017, when Korean researchers discovered that it contains a valuable probiotic called propionibactirium freudenriechii. According to Yawitz, studies have suggested that this probiotic can “help decrease inflammation, fight off infection, and even slow the aging process.” Beyond the benefits of this probiotic, Yawitz shares that swiss cheese is also high in other key nutrients, including “vitamin b12, calcium, and phosphorus.” It’s also “a good source or protein and calcium, which are good for bone health," Altman said. When was the last time you had a Reuben sandwich? Might want to get back on that.
Which cheese is the healthiest? It depends on what’s most important to you. If you’re looking for more protein in your diet, raid your local grocery store for cottage cheese and parmesan. If you’re concerned with the amount of sodium in your diet, grab a ball of mozzarella. And if you want to feel stronger, healthier, and possibly even live longer, reach for that block of Swiss.
FAQs
Which cheese is healthiest? Cottage cheese is probably the healthiest cheese, Rizzo says. “It's lower in saturated fat and higher in protein than most other cheese,” she explains.
What is the world's healthiest cheese? ›
Which cheese is healthiest? Cottage cheese is probably the healthiest cheese, Rizzo says. “It's lower in saturated fat and higher in protein than most other cheese,” she explains.
What cheese is a superfood? ›
Soft creamy cheeses such as mozzarella, burrata, brie, camembert, feta, goat's cheese and cream cheese and medium cheeses such as gouda, cheddar, wensleydale, provolone and muenster, are loaded with calcium (especially in the rind).
What is the healthiest cheese for your heart? ›
Using lower-fat cheeses – such as mozzarella, feta, cottage cheese or reduced-fat cheeses – will provide less saturated fat. Our table at the end of the page shows how the fat content of different cheeses compares.
What is the healthier cheese than American cheese? ›
Cheddar is lower in sodium and has more protein than American cheese. For individuals monitoring sodium levels, cheddar is a better choice. Excess sodium can increase blood pressure in some people. High blood pressure is a significant risk factor for heart disease.
What is the healthiest cheese for your gut? ›
Aged cheeses beneficial for your gut include Cheddar, cottage cheese, Gouda, provolone and Swiss. While some cheeses contain beneficial probiotics, be sure to eat them in moderation since most types of cheese are calorie-dense and high in saturated fat.
Is Swiss cheese the healthiest cheese? ›
Swiss is lower in fat and sodium, making it an easy choice to fit into your healthful diet. Let's cut right to the chase and list out some of the benefits of Swiss: Protein: Just one ounce of Swiss cheese packs a whopping 8 grams of protein. Compare that to American cheese at 5 grams.
What is the healthiest cheese for seniors? ›
Cottage Cheese
This power cheese is packed with nutrients like protein, phosphorus, calcium, and potassium. It's also low in cholesterol and a good source of riboflavin.
What cheese is anti-inflammatory? ›
Swiss, provolone, Cheddar and Gouda are some examples.
What cheese brand is real cheese? ›
Sargento® Cheese
Since our founding in 1953, Sargento has been dedicated to innovation. We do what we do for the love of 100% real, natural cheese; from ahead-of-its-time packaging to unique varieties, from industry firsts to industry bests.
Keep it down with cheeses that are naturally low in sodium, like Swiss, which has 75 milligrams per 1-ounce serving. Goat, ricotta, and fresh mozzarella are good, too. Processed and hard cheeses such as American and cottage cheese have more sodium. A half-cup of regular cottage cheese has 455 milligrams.
What cheese is not processed? ›
If you're looking for the leanest option, your best bet is fresh cheese. Such unripened cheeses include goat cheese, feta, ricotta and cottage cheese.
What cheese is good for lowering cholesterol? ›
Choose cheeses that are lower in saturated fat and sodium. (Though sodium does not affect your cholesterol levels, excess sodium can lead to high blood pressure, which is also a risk factor for cardiovascular disease.) Examples include reduced-fat Swiss, mozzarella and ricotta cheeses.
What is the number one healthiest cheese? ›
Some of the healthiest cheeses are feta and goat cheese, which are better for lactose intolerance. Cottage cheese and ricotta have more than 11 grams of muscle-building protein in a single serving. Swiss cheese is naturally lower in sodium, so it is a good option for people with hypertension.
What American cheese is the best in the world? ›
U.S. cheesemakers win 147 medals at 2023 World Cheese Awards in Norway. Harbison, a soft-ripened cheese with a spoonable texture by Vermont's Jasper Hill Farm, won the "Best American Cheese" trophy and four medals.
What is the healthiest way to buy cheese? ›
How to Buy Healthy Cheese
- The Quality of the Milk. Milk is the foundational ingredient in cheese and therefore the quality of the milk itself will determine how good the cheese is. ...
- Made with Real Salt. ...
- Fat Content. ...
- Opt for Raw if Possible.
Favorite? Considered to be among the world's top quality cheeses, Parmigiano Reggiano is made with raw, semi-skimmed milk from cows grazing on fresh grass and hay. It has a hard, gritty texture and its flavors range from nutty to robust and slightly piquant, depending on how long the cheese had matured.
What is the world's best cheese? ›
A traditional Burgundy cheese has been crowned the winner at the 'world cup of cheese'. The international cheese competition known as the Mondial Fromage et des Produits Laitiers has crowned the 'Best Cheese in the World' for 2023. The 'Berthaut Epoisses 'Perrière' is this year's recipient of the coveted title.
What is the purest form of cheese? ›
Fresh cheese is cheese in its youngest, purest form. Fluffy ricotta, creamy goat cheese, soft mozzarella, crumbly feta...these are all delicious examples of fresh cheese. Cheese that falls into the category of "fresh cheese" is loved for its simple but satisfying flavor.
What is the healthiest food in the world? ›
Top 10 Foods for Health
- Water. Drink 8 to 12 cups of water daily.
- Dark green vegetables. Eat dark green vegetables at least three to four times a week. ...
- Whole grains. Eat whole grains sat least two or three times daily. ...
- Beans and lentils. Try to eat a bean-based meal at least once a week. ...
- Fish. ...
- Berries. ...
- Winter squash. ...
- Soy.
