Cottage Cheese: The Undisputed Champion of Cheese Health
When it comes to choosing the healthiest cheese, cottage cheese is probably the healthiest cheese, according to dietitians. It’s lower in saturated fat and higher in protein than most other cheese. What makes this humble curd-based cheese so special is that it typically contains less fat while delivering an impressive protein punch. Sales increases of up to 40 per cent in the past year have made cottage cheese trendy again among Gen Z, with dietitians noting it has low levels of saturated fat, as well as salt.
Cottage cheese has relatively modest fat profile, low in calorie density and sodium, making it the best cheese for weight loss. Unlike many other cheeses that can be calorie-dense, cottage cheese gives you more bang for your nutritional buck. The texture might take some getting used to, but when you consider the health benefits, it’s worth developing a taste for this nutritional powerhouse.
Ricotta: The Italian Health Superstar
Ricotta is an Italian curd cheese made from whey left over from the production of other cheese. 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. This makes it an excellent choice for those watching their fat intake while still wanting to enjoy cheese’s creamy goodness. Ricotta is similar to cottage cheese in terms of protein content, so it’s also one of the healthiest cheeses to eat.
What sets ricotta apart from heavier cheeses is its light, airy texture and delicate flavor profile. The whey in creamy ricotta boasts amino acids — the building blocks of all proteins in your body. Whey is also good for building muscle, lowering blood pressure, and reducing cholesterol. You can easily substitute ricotta for heavier cheeses in many dishes without sacrificing taste or satisfaction.
Mozzarella: The Balanced Favorite
If you’re looking for a low-sodium, low-calorie cheese, mozzarella is a smart pick. You also get a dose of probiotics in each serving from the healthy bacteria inside. Fresh mozzarella, in particular, offers a great nutritional balance that makes it suitable for regular consumption. The kind of mozzarella you buy in a ball typically contains about 18 per cent fat and 12 per cent saturated fat, while reduced-fat versions contain around 10 per cent fat and 7 per cent saturated fat.
One hidden advantage of mozzarella is it’s high in vitamin B12, which is good for our nervous system. The versatility of mozzarella makes it easy to incorporate into healthy meals, from caprese salads to pizza toppings. Its mild flavor means you can enjoy the nutritional benefits without overwhelming your palate with strong cheese flavors.
Parmesan: The Protein Powerhouse
Popular Parmesan cheese is one of the healthiest cheeses you can eat, high in protein and rich in calcium and phosphorus which are good for bone strength. What makes Parmesan particularly special is that it’s also low in lactose compared to some of the other healthiest cheeses, and most people who are lactose-sensitive can tolerate it. One ounce of Parmesan contains a third of your day’s calcium needs.
The good thing about Parmesan is that its strong flavour means you don’t need to use much – it works particularly well as a substitute for cheddar if you are grating cheese for pasta dishes. This concentrated flavor profile means a little goes a long way, helping you control portion sizes while still getting significant nutritional benefits. The aging process also makes it easier to digest for many people.
Goat Cheese: The Digestive-Friendly Option
While cow’s milk has both A2 and A1 beta casein proteins, goat cheese has only A2 beta casein. The difference means that goat cheese and goat milk are easier on the digestion. This makes goat cheese an excellent alternative for people who struggle with traditional cow’s milk cheeses. Easier to digest than cow products, goat cheese can be a great alternative for people who are intolerant to cow’s milk.
Goat cheese is high in calcium, an essential nutrient for your bones, teeth, and organs. It’s also a good source of selenium, an essential trace mineral that helps your body break down DNA-damaging peroxides, which can lower your risk of developing conditions like cancer, thyroid disease, and cardiovascular disease. The fatty acids in goat cheese are metabolized faster than cow’s cheese, which means that the body feels full faster and researchers have found evidence that choosing goat cheese over cow helps people feel less hungry.
Feta: The Mediterranean Marvel
Feta is lower in fat and calories than aged cheeses like cheddar or parmesan. One ounce (28 grams) of cheddar or parmesan contains more than 110 calories and 7 grams of fat, while 1 ounce of feta has only 74 calories and 6 grams of fat. While all cheese is a good source of calcium, feta is particularly high in calcium, with 493mg per 100g of cheese. This traditional Greek cheese offers impressive nutritional benefits that have sustained Mediterranean populations for centuries.
Feta cheese contains good amounts of CLA, which may improve body composition and help prevent diabetes and cancer. Feta has been shown to contain Lactobacillus plantarum, which accounts for about 48% of its bacteria. These bacteria can help promote immune system and gut health by protecting the intestinal tract from disease-causing bacteria like E. coli and Salmonella. The tangy flavor means you typically use smaller portions, which helps with portion control.
Swiss: The Well-Rounded Choice
Any type of cheese has certain benefits, like high levels of calcium and protein, which contribute to a healthy diet. Swiss cheese, a medium-hard cheese, made from cow’s milk, is an excellent source of daily required nutrients. Adding a slice of Swiss to your sandwich will boost your protein intake by nine grams at a cost of just 110 calories. This makes Swiss cheese an efficient way to add protein and nutrients to your meals without excessive calories.
Swiss, ricotta, and Monterey Jack tend to be lower in sodium, and Swiss has especially low amounts of lactose. The distinctive holes in Swiss cheese aren’t just for show – they’re actually indicators of the fermentation process that creates its unique nutritional profile. Swiss is a great lunch alternative to higher fat sandwich cheeses like provolone and cheddar.
Blue Cheese: The Calcium Champion
Blue cheese is very nutritious and is a good source of calcium. 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. Despite its strong flavor and somewhat intimidating appearance, blue cheese packs serious nutritional benefits that shouldn’t be overlooked. This tangy, smelly treat is a solid source of calcium. Just one ounce has 15% of your daily recommended value.
However, blue cheese is also high in sodium. If you are on a low sodium diet, you should keep this in mind. The intense flavor of blue cheese means that most people naturally consume it in smaller quantities, which helps balance out the higher sodium content. A little blue cheese crumbled on a salad or paired with fruit can provide significant nutritional benefits without going overboard.
Brie: The Misunderstood Soft Cheese
Even soft cheeses like brie, which might seem more decadent, aren’t any less healthy than other cheese. Brie is always like this villain, but that’s because we bake it, wrap it in a phyllo dough and add jam to it. When consumed plain, brie is actually quite reasonable nutritionally. In one ounce of brie, you get six grams of protein for 95 calories.
While it looks like it should be loaded with fat, brie actually has less fat than many expect and can often have a stronger flavour than expected, which means you might be satisfied with a smaller portion. Camembert’s lower fat and calorie content makes it a better bet than many other soft cheeses for those trying to cut back on saturated fat. The creamy texture and rich flavor make brie satisfying in small amounts, which naturally helps with portion control.
Cheddar: The Moderation Essential
A 1-ounce slice of cheddar cheese has 5 grams of saturated fat, which is a little more than a third of the amount you should have in a day. But that same slice has almost 7 grams of protein and provides 14% of the daily value of calcium, which keeps bones healthy and strong, plus cheese comes from milk, which has other nutrients, like vitamin A and B vitamins. While cheddar isn’t the healthiest cheese option, it’s not necessarily unhealthy when consumed mindfully.
Most big Cheddar producers and supermarket own brands now offer a reduced-fat option. Typically, this is made by using lower-fat milk, and although flavour and texture can be impaired, if you are trying to cut back on cheese consumption but can’t give up Cheddar, it is a healthier alternative. Eating cheddar is one way to increase your vitamin K2 intake, which is important for bone and heart health. The key with cheddar is choosing reduced-fat versions when possible and watching portion sizes.
Cream Cheese: The Occasional Indulgence
There will barely be a fridge in Britain without a tub of Philadelphia or an own-brand soft cheese lurking on a shelf. Cream cheese is an incredibly versatile product that can be used as a spread in sandwiches, as a base for homemade fish pates, an ingredient in cheese cakes or simply a delicious snack spread on a cracker. While cream cheese is undeniably convenient and tasty, it ranks lower nutritionally compared to other cheese options.
Protein varies from minimal (cream cheese at about 2 grams per ounce), moderate (Brie, Feta, American, Mozzarella at 4–6 grams per ounce), to high (Muenster, Cottage Cheese, Provolone, Parmesan, and Swiss at 7–14 grams per ounce) in different cheese types. Both types of cream cheese are actually fairly healthy when used in moderation, but they shouldn’t be your primary cheese choice if you’re focusing on nutritional benefits. The high fat content and low protein make it more of an occasional treat than a health food.
