Cottage Cheese—The Undisputed Champion
Here’s a surprising fact that might change how you look at the dairy aisle: cottage cheese is probably the healthiest cheese you can eat. While it might not have the glamorous reputation of aged cheddar or French brie, this humble cheese packs an impressive nutritional punch that leaves other varieties in the dust.
It’s lower in saturated fat and higher in protein than most other cheese, making it a smart choice for anyone focused on building muscle or maintaining a healthy weight. Cottage cheese has a relatively modest fat profile, low calorie density and sodium, and is relatively dense in many micronutrients. It’s a low sodium cheese and a low calorie cheese, making it the best cheese for weight loss.
Ricotta—The Italian Powerhouse
Coming in as a close runner-up, ricotta cheese proves that Italian cuisine can be both delicious and nutritious. Ricotta is a soft Italian cheese made from whey left over from the production of other cheeses and is much lower in calories and fat than other cheeses. This creamy cheese offers something special that most others can’t match.
Ricotta is made from whey protein, which can significantly decrease cholesterol, including harmful LDL cholesterol, according to a 2020 study. Even more fascinating, whey protein may also have anti-cancer effects, according to a 2014 study, with alpha-lactalbumin found in milk that has been found to selectively target and kill cancer cells. Compared to most cheeses, ricotta is a healthier choice because it contains less salt and fat – 10 per cent fat, of which 6 per cent is saturated.
Mozzarella—The Versatile Favorite
Don’t let its popularity fool you—mozzarella cheese earned its widespread appeal through more than just taste. Mozzarella is relatively low in fat and calories, making it a healthier cheese option compared to others. This soft white cheese delivers impressive nutritional benefits without the guilt.
Mozzarella is a shoo-in in this healthy cheese bracket, boasting six grams of protein in just a one-ounce serving. In addition to being high in protein, it’s also lower in saturated fat and sodium and a good source of calcium, phosphorus, and zinc, all essential nutrients for good bone health. If you’re looking for a low-sodium, low-calorie cheese, mozzarella is a smart pick, and you also get a dose of probiotics in each serving from the healthy bacteria inside.
Swiss Cheese—The Heart-Friendly Option
Swiss cheese might be famous for its holes, but what’s really impressive are the health benefits hiding beneath that distinctive appearance. Swiss cheese is a low-calorie cheese, as it only takes up 4% of a person’s daily calorie allowances, is relatively low in fat and sodium, and is a good source of protein.
The nutritional profile gets even better when you dig deeper. Protein is important for muscle and bone health, and Swiss cheese also contains Lactobacillus helveticus, which is a type of lactic acid bacteria. Since Swiss cheese is lower in sodium than most other cheeses, it is often recommended for anyone who needs to monitor their salt intake, including people with high blood pressure. Swiss cheese and other alpine cheeses are lower in carbs than many other types of cheese, which may be desirable for people who have diabetes or are following a ketogenic diet.
Goat Cheese—The Digestive-Friendly Choice
Here’s where things get interesting for people who struggle with traditional dairy products. Goat cheese offers a unique advantage that makes it stand out from the crowd. High in Vitamin A and Vitamin B2, goat’s milk also contains less lactose than cow’s milk, making it easier to digest for those with lactose sensitivity.
But the benefits don’t stop there. Goat milk cheese is more metabolically reactive, meaning it’s less likely to be stored as excess fat on the body due to goat milk’s higher concentration of short-chain fatty acids compared to bovine milk. These smaller fat molecules are digested more quickly, which can help you feel fuller faster and lead to eating fewer calories at later meals. According to a 2017 study, the oligosaccharides in goat milk provide the stomach with beneficial bacteria to help it protect the body against illnesses.
Feta—The Mediterranean Marvel
This Greek staple brings more to the table than just its distinctive tangy flavor. Although feta is higher in sodium than other cheeses, it is lower in calories, and feta is a very nutritious cheese, with 100g providing 337mg of phosphorus, which is half of the 700mg daily recommendation for adults. Phosphorus and calcium are both important for bone and dental health.
What makes feta particularly interesting is its potential role in weight management. A 2019 study in 54 people with obesity found that taking 3g of a CLA supplement per day for 3 months was associated with decreased body fat mass and body fat percentage compared with a placebo, thus eating CLA-containing foods such as feta may help reduce body fat. However, feta cheese is lower in fat than many cheeses (around 20 per cent, 14 per cent saturated) but it’s high in salt, so avoid adding additional salt when cooking with feta, though reduced-fat feta is a healthier choice.
Parmesan—The Flavor Powerhouse
Sometimes the most potent things come in small packages, and Parmesan cheese proves this rule beautifully. Popular Parmesan cheese is one of the healthiest cheeses you can eat. For most of us, Parmesan is something we sprinkle on top of or shave over another dish, so we can enjoy it in small portions.
Some of the main nutritional benefits offered by this kind of cheese are that it’s high in protein and rich in calcium and phosphorus which are good for bone strength. Parmesan is also low in lactose compared to some of the other healthiest cheeses, and most people who are lactose-sensitive can tolerate it. The intense flavor means you need less to feel satisfied, making portion control easier than with milder cheeses.
String Cheese—The Convenient Option
Don’t underestimate this lunchbox favorite—string cheese delivers solid nutrition in a fun, portable package. String cheese is a fun and satisfying snack that’s not only tasty but also packed with nutrients like protein and calcium, essential for strong muscles and bones. Overall, string cheese is one of the healthier on-the-go snack options.
String cheese’s protein content, standing at 21 grams, is noteworthy, with proteins predominantly derived from casein and whey, invaluable for repairing tissues, fortifying the immune system, and promoting muscle development, making this cheese not just a tasty snack but a nutritionally dense one. With an impressive calcium content of 714 milligrams, string cheese emerges as a significant contributor to bone health, as calcium is not only a structural component of bones but also plays a pivotal role in blood clotting and muscle function.
Blue Cheese—The Bold Middle Ground
Blue cheese occupies an interesting position in the healthy cheese spectrum—it’s not the best, but it’s certainly not the worst either. Blue cheese is very nutritious and is a good source of calcium, and since blue cheese is high in calcium, a nutrient necessary for optimal bone health, adding it to your diet may help prevent bone-related health issues.
It’s high in calories, total and saturated fat, yet it is also one of the highest in calcium. The strong flavor profile works in your favor here—its potent flavour profile may mean you’re satisfied with less of it. However, blue cheese is also high in sodium, so if you are on a low sodium diet, you should keep this in mind.
Cheddar—The Popular But Problematic Choice
Here’s where we start entering less healthy territory, and it might surprise you to see this beloved cheese ranking lower on our list. Cheddar is the most popular type of cheese in the UK, originating in the English village of Cheddar in Somerset around the late 12th century, and these days Cheddar is made anywhere in the world with cheddars varying in flavour depending on the length of ageing and their origin.
While cheddar does offer some benefits, the negatives start to outweigh the positives. For comparison, feta cheese has 21.3 grams of fat per 100 grams of cheese, mozzarella has 22.3 fat grams in the same amount, while brie has 27.7 grams of fat, but cheddar contains 33.3 grams of fat per 100 grams of cheese, making it more than a third heavier in fat than some of the other cheeses. Like all hard cheeses, it’s got a high calorie count and large amount of saturated fat.
