Cheese can be part of a nutritious diet when chosen wisely. While some cheese varieties may be high in saturated fat and sodium, many provide an array of nutrients like protein, calcium, vitamins A and B12, phosphorus, zinc and probiotics. Eating cheese in moderation, focusing on low-fat varieties, and pairing it with healthy foods can help you reap the benefits of cheese while avoiding the downsides.
This article explores the 10 healthiest cheese choices to add more nutrition to your diet. We'll cover the nutritional value, taste profiles and health benefits of each recommended cheese variety. You'll also find tips on popular brands, cheese pairings and how to incorporate these cheeses into your meals and snacks.
What Makes a Cheese Healthy?
When determining the healthiest cheese options, there are a few key factors to consider:
Low in Fat and Calories
Lower-fat cheeses have less saturated fat and calories per serving. Go for part-skim, low-moisture and reduced-fat varieties.
High in Calcium
Calcium is essential for bone health. Look for cheeses providing at least 10% daily value per serving.
Rich in Protein
Protein helps keep you full and aids muscle growth. Cheese should have at least 5g protein per 1oz serving.
Probiotics for Gut Health
Probiotic-rich cheeses like gouda contain 'good bacteria' that support digestive and immune health.
Nutrient Density
The healthiest cheeses provide a nutritious bang for your buck, with plenty of vitamins, minerals and high-quality protein.
Keeping these factors in mind, below are the top 10 healthiest cheeses worth incorporating into a balanced diet.
1. Cottage Cheese
Cottage cheese is a fresh, soft cheese curd product. It's a nutritious choice packing protein, vitamins and minerals with relatively low fat and calories.
A 1 cup serving of low-fat cottage cheese provides:
- 162 calories
- 28g protein
- 5g fat
- 10% DV calcium
- 19% DV phosphorus
- 15% DV selenium
With its mild flavor and soft, creamy texture, cottage cheese works well in sweet or savory dishes. It's great in salads, parfaits, dips and as a high-protein snack.
Try: Good Culture Cottage Cheese, Breakstone's 2% Milkfat Cottage Cheese
2. Feta Cheese
Feta is a Greek cheese made from sheep or goat's milk. It offers a tangy, salty flavor and crumbly texture.
A 2 oz serving of low-fat feta has:
- 99 calories
- 11g protein
- 6g fat
- 14% DV calcium
- 6% DV vitamin A
- 8% DV riboflavin
Feta adds burst of flavor when crumbled onto salads, roasted veggies, eggs and whole grain bowls. For a healthier option, choose low-sodium feta made from sheep or goat's milk.
Try: Mt. Vikos Feta, Cilione Low Salt Feta
3. Parmesan Cheese
Parmesan is a hard Italian cheese made from cow's milk. It's lower in fat than other hard cheeses and packs a nutritional punch.
A 1⁄4 cup of grated parmesan offers:
- 111 calories
- 10g protein
- 7g fat
- 30% DV calcium
- 15% DV vitamin A
Grate parmesan over pastas, pizzas, salads and soups or enjoy shavings with whole grain crackers and fruit. Opt for authentic parmesan for the most flavor and nutrition.
Try: BelGioioso Parmesan, Sartori Parmesan
4. Swiss Cheese
Known for its signature holes, Swiss cheese is a good source of protein and calcium. Traditional Swiss cheese is lower in sodium than many cheeses.
A 1 oz serving of low-fat Swiss has:
- 104 calories
- 9g protein
- 6g fat
- 27% DV calcium
- 6% DV zinc
Try it melted in sandwiches and paninis or enjoy thin slices with whole grain bread and veggies for a nutritious lunch.
Try: Finlandia Swiss Cheese, Boar's Head Gold Label Imported Swiss Cheese
5. Mozzarella Cheese
A favorite for pizza and appetizers, part-skim mozzarella is a fresh cheese that’s lower in fat and sodium than whole milk varieties. It melts beautifully and adds creamy texture.
Per 1 oz serving of part skim mozzarella:
- 72 calories
- 7g protein
- 4.5g fat
- 10% DV calcium
- 6% DV vitamin A
For maximum nutrition, look for fresh mozzarella made from cow or buffalo milk rather than processed, low-moisture versions.
Try: BelGioioso Fresh Mozzarella, Galbani Whole Milk Mozzarella
6. Ricotta Cheese
Ricotta is made from whey, the liquid byproduct of cheese production. It has a milky, creamy flavor in a texture perfect for blending and baking.
A 1⁄2 cup serving of part skim ricotta provides:
- 180 calories
- 16g protein
- 9g fat
- 40% DV calcium
- 6% DV vitamin A
Dollop it into lasagna, manicotti, ravioli fillings and cheesecake for extra nutrition and creaminess.
Try: Calabro Part Skim Ricotta, Bellwether Farms Whole Milk Basket Ricotta
7. Blue Cheese
Blue cheeses like gorgonzola offer the health benefits of cheese while providing an antioxidant boost. Their blue veins come from Penicillium mold that adds tangy flavor and nutrition.
A 1 oz serving of gorgonzola contains:
- 100 calories
- 8g protein
- 8g fat
- 10% DV calcium
- 5% DV vitamin A
- 5% DV vitamin K
Crumble pungent blue cheese over salads and pair it with fruits like pears, apples and figs for contrasting sweetness.
Try: Rogue Creamery Oregon Blue Cheese, Somerdale Imported Danish Blue Cheese
8. Goat Cheese
Goat cheese, or chèvre, is a creamy cheese with a distinctive tang made from goat's milk. It has less fat and lactose than cheese from cow's milk.
A 1 oz serving of semi-soft goat cheese offers:
- 75 calories
- 6g protein
- 6g fat
- 6% DV calcium
- 4% DV vitamin A
Spread it on whole grain crackers or enjoy cubed in salads for a protein boost. Opt for pasteurized goat cheese to reduce food safety risks.
Try: Montrachet, Humboldt Fog, Chevre Log
9. Gouda Cheese
This Dutch cheese is made from cow's milk and typically aged 1-3 years. It's a good source of protein, calcium, phosphorus and B vitamins. Aged gouda is packed with vitamin K2 which helps bones and arteries.
Per 1 oz of low-fat gouda:
- 42 calories
- 7g protein
- 2g fat
- 20% DV calcium
- 2% DV vitamin A
Slice aged gouda into cubes to enjoy with fruits, nuts, and dark chocolate for an easy appetizer.
Try: Beemster Classic Aged Gouda, Reypenaer Aged Gouda
10. Queso Fresco
A fresh Mexican cheese, queso fresco is made from raw cow's milk. It offers the benefits of high-quality protein, calcium and phosphorus in a low-sodium cheese.
A 1 oz serving contains:
- 51 calories
- 5g protein
- 3g fat
- 8% DV calcium
- 4% DV phosphorus
Sprinkle mild, creamy queso fresco over tacos, tostadas, enchiladas, beans or rice for extra flavor and nutrition.
Try: Cacique Ranchero Queso Fresco, El Mexicano Queso Fresco
How to Add Healthy Cheese to Your Diet
Now that you know the healthiest cheese options, how can you eat more as part of a nutritious, balanced diet? Here are some delicious ideas:
- Make a parfait with low-fat cottage cheese, fresh berries and slivered almonds.
- Stuff manicotti shells with part-skim ricotta and spinach.
- Mix feta and chickpeas into a spinach salad.
- Melt a little mozzarella or swiss cheese over whole grain pasta.
- Include a thin slice of sharp cheddar cheese on your sandwich.
- Layer turkey and avocado inside a low-carb gouda cheese wrap.
- Blend Parmesan into hummus for extra flavor.
- Top tacos, fajitas or chili with queso fresco.
The key is choosing healthier cheeses in moderate portions and pairing them with vegetables, fruits, whole grains and lean proteins. This ensures you get the nutritional benefits without too many calories or unhealthy saturated fats.
With so many tasty options to pick from, there are plenty of ways to add healthy cheese into a balanced diet. Give some of these nutritious, flavor-packed cheeses a try to boost your meals. Your body and tastebuds will thank you.
Frequently Asked Questions About the Healthiest Cheese Choices
Looking to add more nutritious cheese into your diet? Check out these common questions for tips on choosing the healthiest cheese options and incorporating them into your meals.
What should I look for when buying healthy cheese?
Focus on cheeses that are:
- Lower in fat and calories - Choose part-skim, low-moisture or reduced-fat varieties.
- High in calcium - Look for at least 10% DV calcium per serving.
- Rich in protein - Aim for 5g protein per 1 ounce.
- Probiotic-rich - Pick cheeses like gouda and goat cheese for gut benefits.
- Nutrient-dense - Seek out options with vitamins, minerals and quality protein.
Also check the ingredient label and avoid cheese with added preservatives, colors or emulsifiers. Opt for cheeses made from grass-fed and pasture-raised animals whenever possible.
How can I incorporate healthy cheese into my diet?
There are endless tasty ways to eat more healthy cheese! Here are some delicious ideas:
- Make a parfait with low-fat cottage cheese, fresh berries and slivered almonds.
- Stuff manicotti shells with part-skim ricotta and spinach.
- Mix feta and chickpeas over a spinach salad.
- Melt a little mozzarella or swiss cheese over whole grain pasta.
- Add a slice of sharp cheddar to your sandwich or burger.
- Put turkey, avocado and swiss cheese on a fiber-rich wrap.
- Blend parmesan into hummus for a flavor boost.
- Crumble gorgonzola over pears or apples for a snack.
- Sprinkle queso fresco over enchiladas, tacos or chili.
The key is choosing nutritious cheeses in moderate portions and pairing them with fruits, veggies and whole grains.
How much cheese can I eat in a day?
The recommended daily serving of cheese is 1 to 2 ounces. This gives you the nutritional benefits without too much saturated fat or calories.
Pay attention to serving sizes, as cheese can quickly add up calories. Measure your portions to keep intake in check.
Also, limit processed cheeses high in fat, salt and preservatives. Focus on quality over quantity when picking cheeses.
Which cheeses are the most nutritious?
Some of the most nutrient-dense cheese options include:
- Feta - Good source of calcium, vitamin A and riboflavin.
- Mozzarella - Provides calcium, protein and probiotics.
- Swiss - Rich in calcium, vitamin A and protective vitamin K2.
- Cheddar - Contains bone-strengthening calcium and vitamin D.
- Gouda - Packed with protein, calcium, phosphorus and vitamin K2.
- Cottage Cheese - Filled with protein, calcium, B vitamins and selenium.
For the biggest nutritional bang, stick to low-fat or part-skim varieties of these cheeses.
Are there any benefits to eating blue cheese?
Definitely! Although blue cheeses like gorgonzola are higher in fat than other cheeses, they provide some special benefits:
- Antioxidants - The "blue" mold offers an antioxidant boost to help neutralize free radicals.
- Vitamin K2 - Aids calcium absorption for healthy bones and arteries.
- Probiotics - The Penicillium mold has natural probiotics for gut health.
- Flavor - A little goes a long way thanks to the strong, pungent taste.
Enjoy small amounts of blue cheese crumbled over salads or paired with fruits and nuts. The nutrients far outweigh the slightly higher fat content.
How do I know if a cheese has gone bad?
Signs that cheese has spoiled include:
- Mold growth (except for blue cheeses)
- Unpleasant sour or bitter odor
- Dry, crumbly consistency
- Cheese separating from the rind
- Rancid taste
- Discoloration or sliminess
Hard cheeses generally last longer than soft cheeses when stored properly. Keep cheese tightly wrapped, avoid temperature fluctuations and discard if you notice any of the above signs.
The Bottom Line
There are plenty of tasty ways to eat healthy cheese in moderation. Focus on low-fat varieties, watch your portions, and pair cheese with nutritious foods like fruits, veggies and whole grains. With so many options to choose from, it's easy to incorporate cheese into a balanced, nutrient-rich diet.