The Healthiest Cheeses: Nutrition, Benefits, and Myths Debunked

Cheese is beloved worldwide for its flavor, versatility, and rich culinary history. But when it comes to health, cheese often gets a mixed reputation. Is cheese good for you? Which cheeses are healthiest? Can you enjoy cheese and still meet your nutrition goals? In this comprehensive guide, we’ll break down the healthiest cheeses, their nutritional benefits, and how to enjoy cheese as part of a balanced diet—while debunking some of the most common cheese myths.

Cheese can be part of a healthy, balanced diet when you know what to look for.

What Makes a Cheese "Healthy"?

Not all cheeses are created equal. The healthiest cheeses are those that offer high-quality protein, calcium, and beneficial nutrients, while being lower in saturated fat and sodium. Here’s what to look for:

• Protein: Cheese is a complete protein source, supporting muscle and tissue health.
• Calcium: Essential for strong bones and teeth.
• Fat Content: Lower-fat cheeses can help reduce saturated fat intake.
• Sodium: Some cheeses are high in salt; look for lower-sodium options if needed.
• Probiotics: Fermented cheeses (like aged cheddar, gouda, and Swiss) contain beneficial bacteria for gut health.

Top 7 Healthiest Cheeses (with Nutrition Facts)

1. Cottage Cheese
   Nutrition (per 100g): 11g protein, 4g fat, 3g carbs, 98mg calcium, 364mg sodium
   Why it’s healthy: High in protein, low in fat and calories. Great for weight loss and muscle building. Try it with fruit or on whole-grain toast.
2. Ricotta
   Nutrition (per 100g): 7g protein, 10g fat, 3g carbs, 207mg calcium, 84mg sodium
   Why it’s healthy: Contains whey protein, which is easily absorbed. Lower in sodium than many cheeses. Delicious in both sweet and savory dishes.
3. Mozzarella (Part-Skim)
   Nutrition (per 100g): 18g protein, 14g fat, 2g carbs, 505mg calcium, 373mg sodium
   Why it’s healthy: Lower in fat and sodium than many aged cheeses. Contains probiotics if made from cultured milk. Perfect for salads and healthy pizzas.
4. Feta
   Nutrition (per 100g): 14g protein, 21g fat, 4g carbs, 493mg calcium, 917mg sodium
   Why it’s healthy: Made from sheep or goat milk, often easier to digest. Strong flavor means you can use less. Crumble over salads or roasted vegetables.
5. Goat Cheese (Chèvre)
   Nutrition (per 100g): 21g protein, 21g fat, 0g carbs, 298mg calcium, 515mg sodium
   Why it’s healthy: Easier to digest for some people with lactose sensitivity. Contains healthy fatty acids. Spread on whole-grain crackers or pair with fruit.
6. Parmesan
   Nutrition (per 100g): 35g protein, 25g fat, 4g carbs, 1109mg calcium, 1529mg sodium
   Why it’s healthy: Extremely high in protein and calcium. Aged and naturally low in lactose. Use as a flavor booster—just a sprinkle goes a long way.
7. Swiss Cheese
   Nutrition (per 100g): 27g protein, 28g fat, 5g carbs, 890mg calcium, 54mg sodium
   Why it’s healthy: Lower in sodium than most cheeses. Contains probiotics. Great for sandwiches or melting over vegetables.

Health Benefits of Cheese

• Bone Health: Rich in calcium, phosphorus, and vitamin K2, cheese supports strong bones and may help prevent osteoporosis.
• Gut Health: Fermented cheeses provide probiotics that support a healthy microbiome.
• Weight Management: High-protein cheeses increase satiety and can help with weight loss when eaten in moderation.
• Heart Health: Some studies suggest that cheese, especially from grass-fed animals, contains beneficial fats (like CLA) and may not raise heart disease risk as once thought.

Common Myths About Cheese

• Myth 1: Cheese is always bad for cholesterol.
  Fact: While cheese contains saturated fat, recent research shows that cheese does not raise LDL cholesterol as much as previously believed. Moderation and choosing lower-fat options can help.
• Myth 2: Lactose intolerant people can’t eat cheese.
  Fact: Many aged cheeses (cheddar, parmesan, Swiss) are naturally low in lactose and are often well-tolerated.
• Myth 3: All cheese is fattening.
  Fact: Cheese is calorie-dense, but high-protein, low-fat options like cottage cheese and part-skim mozzarella can fit into a healthy diet.

How to Choose the Best Cheese for Your Diet

• Read nutrition labels for protein, fat, and sodium content.
• Choose cheeses with simple, whole-food ingredients.
• Opt for strong-flavored cheeses—you’ll use less for the same taste impact.
• Pair cheese with fiber-rich foods (like fruit, whole grains, or vegetables) for balanced snacks.
• Practice portion control: a serving is typically 30g (about the size of two dice).

Frequently Asked Questions (FAQs)

Conclusion: Cheese as Part of a Healthy Diet

Cheese can be a nutritious and delicious part of a balanced diet. By choosing the right types, practicing portion control, and pairing cheese with whole foods, you can enjoy its benefits without guilt. Remember, moderation is key—and the healthiest cheese is the one that fits your taste, nutrition needs, and lifestyle.

Explore more about cheese varieties, milk types, and cheese textures on QCheese.com.