Some cheeses are healthier than others, and some are lower in calories and fat. Nutritional benefits, such as protein, vitamins, and mineral content, also vary between different cheeses.
Cheese is a dairy product that is made from milk and milk products. It has a wide range of flavors and textures and is a staple food in many cultures.
Cheese can be the product of the milk of cows, sheep, goats, and buffalo, among other animals.
It is rich in essential nutrients, such as amino acids, protein, fatty acids, and vitamins and minerals, but not all cheeses have the same nutritional benefits.
This article lists eight healthy cheeses and the cheeses a person may want to avoid if they are looking for a healthier option.
Mozzarella is relatively low in fat and calories. This makes it a healthier cheese option compared to others.
| Amount per 21 g | |
|---|---|
| Energy | 62.6 kcal |
| Protein | 4.98 g |
| Carbohydrates | 0.932 g |
| Fat | 4.28 g |
| Sodium | 147 milligrams (mg) |
| Calcium | 146 mg |
Mozzarella
As a
Cheddar is higher in fat, calories, and sodium compared to other cheeses. However, its vitamin content can bring many health benefits.
| Amount per 21 g | |
|---|---|
| Energy | 85.7 kcal |
| Protein | 4.89 g |
| Carbohydrates | 0.512 g |
| Fat | 7.14 g |
| Sodium | 137 mg |
| Calcium | 148 mg |
According to a 2015 review, studies have found that 5 mg of vitamin K a day can reduce the chances of bone fractures in postmenopausal women by 50%, and their cancer risk by 75%.
Vitamin K is also good for heart health, as vitamin K2 can prevent or reverse calcification in the arteries.
The use of binary terms such as “male” and “female” or “men” and “women” in this article reflects the language of the sources we’ve used. Unless otherwise noted, it’s unclear whether the research we reference included participants with expansive gender identities.
Ricotta cheese is much lower in calories and fat than other cheeses.
| Amount per 100 g | |
|---|---|
| Energy | 148 kcal |
| Protein | 9.6 g |
| Carbohydrates | 6 g |
| Fat | 9.46 g |
| Sodium | 102 mg |
| Calcium | 248 mg |
Ricotta is made from whey protein, which can significantly
Whey protein
A 21 g portion of goat cheese is low in calories, but relatively high in fat compared with other cheeses.
| Amount per 21 g | |
|---|---|
| Energy | 76.4 kcal |
| Protein | 4.53 g |
| Carbohydrates | 0.025 g |
| Fat | 6.27 g |
| Sodium | 87.2 mg |
| Calcium | 62.6 mg |
According to a 2020 study, the oligosaccharides in goat milk provide the stomach with beneficial bacteria to help it protect the body against illnesses.
According to a 2017 study, it is also a rich source of vitamin A, which
Although feta is higher in sodium than other cheeses, it is lower in calories.
| Amount per 21 g | |
|---|---|
| Energy | 55.6 kcal |
| Protein | 2.98 g |
| Carbohydrates | 0.815 g |
| Fat | 4.51 g |
| Sodium | 239 mg |
| Calcium | 104 mg |
Feta is a very nutritious cheese, with 100 g providing 337 mg of phosphorus, which is nearly half of the
Phosphorus and calcium are both important for bone and dental health.
Swiss cheese is a low-calorie cheese, and it is relatively low in fat and sodium.
| Amount per 21 g | |
|---|---|
| Energy | 82.5 kcal |
| Protein | 5.67 g |
| Carbohydrates | 0.302 g |
| Fat | 6.51 g |
| Sodium | 38.8 mg |
| Calcium | 187 mg |
Swiss cheese is a good source of protein, which is important for muscle and bone health.
Swiss cheese also contains Lactobacillus helveticus, which is a type of lactic acid bacterium. Lactobacillus helveticus has anti-inflammatory and antioxidant properties, which may prevent diseases as well as reduce inflammation and liver damage.
According to the United Kingdom’s National Health Service (NHS), a person should only consume up to 6 g of sodium per day, which is equal to about 1 teaspoon. Blue cheese is high in sodium, which can contribute to high blood pressure and heart disease.
| Amount per 21 g | |
|---|---|
| Energy | 74.1 kcal |
| Protein | 4.49 g |
| Carbohydrates | 0.491 g |
| Fat | 6.04 g |
| Sodium | 241 mg |
| Calcium | 111 mg |
Blue cheese is rich in calcium, with just one slice providing 11% of the
Calcium is known for keeping bones healthy and promoting bone strength as a person ages.
Cottage cheese is very low in calories and fat.
| Amount per 21 g | |
|---|---|
| Energy | 84 kcal |
| Protein | 11 g |
| Carbohydrates | 4.31 g |
| Fat | 2.3 g |
| Sodium | 321 mg |
| Calcium | 103 mg |
Cottage cheese is rich in vitamin B12, which helps to keep the nerve and blood cells healthy.
Getting enough vitamin B12 can also help
Below are some other healthy properties of different types of cheese:
- Low in salt: The following cheeses are low in salt:
- Swiss cheese
- cottage cheese
- ricotta
- High in calcium: The following cheeses are high in calcium:
- blue cheese
- Swiss cheese
- feta
- mozzarella
- High in protein: The following cheeses are high in protein:
- cottage cheese
- blue cheese
- Swiss cheese
- goat cheese
- mozzarella
- For gut health: The following cheeses contain probiotics:
- mozzarella
- cheddar
- cottage cheese
- Swiss cheese
- Lactose intolerance: According to a 2019 study, some people with lactose intolerance can tolerate cheese with little or no lactose. The following cheeses contain little or no lactose:
- gouda
- parmesan
- cheddar
- mozzarella
- Swiss cheese
In pregnancy
Unpasteurized cheeses may not be safe to eat during pregnancy, as pregnant people are 10 times more likely to get listeriosis, which is food poisoning from bacteria that can grow in unpasteurized milk.
While soft cheeses such as brie, camembert, and feta are often pasteurized in the U.S., it’s important to check the label to be sure.
According to the NHS, the following cheeses are good options for a pregnant person:
- cheddar
- mozzarella
- goat cheese
- cottage cheese
- ricotta
- halloumi
A person should limit or avoid the following types of cheese if they wish to keep their fat or sodium intake low:
- halloumi
- brie
- camembert
- parmesan
- mascarpone
There are thousands of different types of cheese, and they all vary in their nutritional content and health benefits.
Some cheeses, such as cottage cheese, are healthy because they are low in calories and fat but high in calcium. Others contain a lot of sodium and should only be eaten in small amounts as part of a balanced diet.
If a person has particular health goals and wants to enjoy cheese as part of their diet, they should research the nutritional contents of the cheeses they like to make sure they are suitable for their diet.