Buzz
Although 'healthy' and 'cheese' aren't usually paired together, they absolutely can be! A healthy eating plan encourages balance and moderation, meaning that even cheese can be part of the mix. Beyond that, there are actually several types of cheese that stand out nutritionally. Keep reading to find out how to choose healthier cheese at the store, plus discover the top choices for nutritious cheeses.
How to Choose Healthier Cheese
When selecting a healthier cheese, it's essential to check the nutrition facts for nutrients that are beneficial to our health, while also being mindful of those we may want to limit.
Cheeses that provide welcomed nutrients include protein, probiotics, calcium, phosphorus, zinc, vitamin A, and B vitamins such as B12.
- Protein: Protein is an essential building block for various tissues in the body, such as muscles, skin, hair, and organs.
- Probiotics: Although not a nutrient in the traditional sense, probiotics (or beneficial bacteria) offer a major advantage in cheeses. They help support the healthy bacteria in our gut microbiome, promoting better gut, immune, and brain health, among other benefits.
- Calcium and Phosphorus: “Calcium and phosphorus are crucial for maintaining bone health in older adults, promoting bone growth in younger individuals, and ensuring bone health across all ages,” explains Lena Bakovic, MS, RDN, CNSC.
- Zinc, Vitamin A, B Vitamins: Zinc, vitamin A, and B vitamins act as antioxidants, helping reduce systemic inflammation, supporting immune health, and aiding eye health and energy metabolism.
Cheese can be high in saturated fats, cholesterol, calories, sodium, and lactose, which are important nutrients to monitor.
- Saturated Fat: Saturated fat and cholesterol have long been linked to an increased risk of heart disease due to their connection with higher blood cholesterol levels. Prolonged high cholesterol levels can lead to plaque build-up in veins and arteries, contributing to atherosclerosis. However, recent studies have yielded mixed findings regarding the direct correlation between these fats and heart disease. Interestingly, the fermentation process in dairy products, like some cheeses, converts some saturated fats into heart-healthy unsaturated fats.
- Dietary Cholesterol: Similarly, research on dietary cholesterol shows mixed results, with some studies suggesting a negative impact on blood cholesterol, while others find little correlation between cholesterol intake and heart disease. Despite these variations, it's wise to limit both types of fats to maintain a balanced lipid profile.
- Calories: While counting calories is less of a focus these days, it’s important to remember that excessive consumption of high-calorie foods like certain cheeses can lead to unwanted weight gain.
- Sodium: “Excessive sodium intake can be problematic for some people, as it is associated with higher blood pressure and increased risk of cardiovascular issues,” states Bakovic.
- Lactose: Lactose, the sugar found in milk, can cause gastrointestinal distress such as gas, bloating, diarrhea, or constipation in some individuals.
Didyk/Getty Images8 Healthiest Cheeses to Pick Up
When enjoying cheese in moderation, “a typical serving for hard cheeses is around one to 1.5 ounces daily, while for softer cheeses, about half a cup per day is ideal,” says Bakovic. With this in mind, we've curated a list of the eight healthiest cheeses you should seek out on your next grocery run.
Swiss Cheese
Serving Size: 1 ounce (28 grams)Calories: 111 caloriesProtein: 8 grams (g)Saturated Fat: 5 gCholesterol:
“Swiss cheese is perfect for those keeping an eye on their sodium intake,” says Lisa Andrews, MEd, RD, LD. Swiss cheese stands out as one of the lowest sodium cheeses available. In addition, it has a rich nutty taste, a good amount of calcium, low cholesterol, and is easy on those sensitive to lactose.
Low-Fat Cottage Cheese
Serving Size: 1/2 cup (100 g)Calories: 82 caloriesProtein: 11 grams (g)Saturated Fat: 1 gCholesterol: 12 milligrams (mg), 4% DVCalcium: 103 mg, 8% DVSodium: 321 mg, 14% DV
Cottage cheese has seen a surge in popularity in recent years within the health food community. This trending ingredient is widely featured on social media platforms, often praised by health influencers for its high protein and low fat content. “Cottage cheese is typically cultured with probiotics and is conveniently sold in single-serving containers,” explains Bakovic.
Blue Cheese
Serving Size: 1 ounce (28 g)Calories: 100 caloriesProtein: 6 gSaturated Fat: 5 gCholesterol: 21 milligrams (mg), 8% DVCalcium: 150 mg, 12% DVSodium: 326 mg, 14% DV
For those who enjoy a stronger, more pungent flavor, blue cheese is an excellent choice. It offers a good amount of calcium and protein without being excessively high in calories or dietary cholesterol. The distinct, bold flavor of this cheese also helps you control portion sizes, preventing you from overindulging and consuming too much sodium.
Farmer’s Cheese
Serving Size: 1/2 cup (100 g)Calories: 145 caloriesProtein: 15 grams (g)Saturated Fat: 5 gCholesterol: 35 milligrams (mg), 12% DVCalcium: 1125 mg, 90% DVSodium: 82 mg, 4% DV
If you haven’t discovered farmer’s cheese yet, it’s only a matter of time. This rising star in the cheese world is as delicious as it is nutritious. With its mild taste, farmer’s cheese works perfectly in both sweet and savory dishes. Packed with probiotics, nearly 100% of your daily calcium intake, and 15 grams of protein in just a half-cup serving, this humble cheese is definitely deserving of the attention it’s getting.
Part-Skim Mozzarella Cheese
Serving Size: 1 ounce (28 g)Calories: 72 caloriesProtein: 7 grams (g)Saturated Fat: 3 gCholesterol: 18 milligrams (mg), 7% DVCalcium: 222 mg, 18% DVSodium: 175 mg, 8% DV
“Part-skim mozzarella cheese makes for a tasty snack when combined with fruit or whole-grain crackers, as it’s lower in saturated fat,” says Andrews. And who can resist this stretchy cheese on top of the most delicious pizza slice? It’s an added perk that part-skim mozzarella is also relatively low in sodium and cholesterol while being an excellent source of calcium.
Ricotta Cheese
Serving Size: 1/2 cup (100 g)Calories: 150 caloriesProtein: 8 grams (g)Saturated Fat: 6 gCholesterol: 49 milligrams (mg), 17% DVCalcium: 206 mg, 17% DVSodium: 110 mg, 5% DV
Ricotta cheese is commonly enjoyed in much the same way as cottage cheese, particularly in Mediterranean regions. Its versatility allows it to complement both sweet and savory dishes. Ricotta makes for a delightful high-calcium, high-protein snack when paired with fruit or veggies, and it’s also a fantastic ingredient in pastas and even baked goods.
Feta Cheese
Serving Size: 1 ounce (28 g)Calories: 75 caloriesProtein: 4 grams (g)Saturated Fat: 4 gCholesterol: 25 milligrams (mg), 10% DVCalcium: 140 mg, 11% DVSodium: 323 mg, 15% DV
Although feta cheese is higher in sodium and cholesterol compared to some of the other cheeses mentioned here, it remains a moderate-calorie option that provides significant amounts of calcium. One of the standout features of feta is that it’s made from sheep’s milk and is notably low in lactose, making it a great choice for those who are sensitive to dairy.
Parmesan
Serving Size: 1 ounce (28 g)Calories: 111 caloriesProtein: 10 grams (g)Saturated Fat: 4 gCholesterol: 19 milligrams (mg), 8% DVCalcium: 335 mg, 26% DVSodium: 335 mg, 16% DV
When it comes to lactose, hard cheeses like Parmesan are a great option since they contain very little of this milk sugar. On top of that, Parmesan is packed with protein and calcium. Just be mindful of your portion size, aiming for about one to 1.5 ounces to keep your salt intake in check. Whether you're using it on pasta, pizza, in soups, or on bread, Parmesan offers endless culinary possibilities.
