Since I grew up in the Midwest, perhaps it’s no surprise that cheese is one of my favorite foods. Americans share this love of cheese, consuming about 42 pounds per person per year, according to Statista. The United States is one of main cheese producing countries in the worldwith Wisconsin, California and Idaho leading US production.
Although many consider cheese a healthy dairy food, some recommend against it due to its saturated fat and sodium content. With over 1,500 varieties of cheese, nutritional content can vary greatly. Here’s a closer look at the health benefits of cheese and eight of the healthiest varieties to consider adding to your diet.
Is cheese healthy?
Yes, cheese is a nutrient-rich dairy product that can be a valuable part of a healthy diet. Cheese provides high-quality protein, calcium, potassium, magnesium and B vitamins. Some varieties, especially those aged but not subsequently pasteurized, also contain beneficial probiotics that support digestive and overall health. Common cheeses rich in probiotics include Swiss, provolone, gouda, cheddar, edam and cottage cheese, as noted by Harvard School of Public Health.
However, moderation is key. Although cheese has many health benefits, whole varieties can be high in saturated fat. THE American Heart Association recommends limiting saturated fat to no more than 6 percent of daily calories, or about 13.5 grams for a 2,000-calorie diet. One ounce of cheddar cheese, for example, contains about 6 grams of saturated fat, so it’s best to limit daily intake to about one ounce.
How much cheese should you eat per day?
Although there are no hard and fast rules regarding cheese consumption, one serving per day is a good rule of thumb. A serving is usually ¼ cup of grated cheese, an ounce of hard cheese, or ½ cup of cottage cheese. Since cheese can contribute to your daily saturated fat intake, it’s best to balance it with lean proteins and other foods low in saturated fat. When available, choose low-fat versions of your favorite cheeses to help keep saturated fat levels within recommended limits.
Healthy cheese varieties to add to your diet
- Mozzarella (partially skimmed)
- Low-fat cottage cheese (2%)
- Feta
- Swiss cheese
- Parmesan
- Goat
- Ricotta (partially skimmed)
- Aged Cheddar
Here are eight healthiest cheeses to add to your shopping list.
Mozzarella (partially skimmed)

Nutrition (per 1 oz serving):
Calories: 83
Fat: 5.7 g (Saturated fat: 3.3 g)
Sodium: 196 mg
Crabs: 1.2 g (Fiber: 0 g, Sugar: 0 g)
Protein: 6.6g
Almost half of MozzarellaThe weight of is made up of water, making it the best option. Having so much water means mozzarella has fewer calories, saturated fat, and sodium than many other “denser” varieties of cheese. Enjoy it in your favorite Italian dishes or keep single-serving mozzarella sticks on hand for a protein-rich snack.
Low-fat cottage cheese (2%)


Nutrition (per ½ cup serving):
Calories: 90
Fat: 2 g (Saturated fat: 1.3 g)
Sodium: 353 mg
Crabs: 4.5 g (Fiber: 0 g, Sugar: 0 g)
Protein: 12g
Cottage cheese is one of the richest and least fat varieties of cheese, making it a popular so-called “diet” food. It is made by fermenting milk and removing the watery whey, leaving mainly the slow-to-digest casein protein. Since cottage cheese is not aged, it has a mild flavor and offers great versatility compared to more flavorful aged cheese. In addition to being rich in calcium, cottage cheese provides leucine, an amino acid essential for building and maintaining muscle mass. Enjoy cottage cheese as a protein-rich substitute for ricotta cheese in Italian dishes or mix it into smoothies, pancakes or waffles, or on your salads.
Feta


Nutrition (per 1 oz serving):
Calories:76
Fat: 5.3 g (Saturated fat: 3 g)
Sodium: 288 mg
Crabs: 1.6 g (Fiber: 0 g, Sugar: 0 g)
Protein: 5.5g
Feta is a salty cheese usually made from sheep or goat’s milk. It is packed in brine, which makes it saltier than most other types of cheese. It makes our list of the eight healthiest cheese varieties for your health because it has fewer calories and saturated fat than most. It also packs a flavorful punch, so a little feta can add a lot of flavor to your food. Enjoy crumbled feta in salads, mixed with scrambled eggs, or sprinkled over roasted vegetables to add a flavorful touch.
Swiss cheese


Nutrition (per 1 oz serving):
Calories:76
Fat: 5.3 g (Saturated fat: 3 g)
Sodium: 288 mg
Crabs: 1.6 g (Fiber: 0 g, Sugar: 0 g)
Protein: 5.5g
High in protein, Swiss cheese is one of the healthiest cheeses because it contains more vitamin B12 than other cheeses, and it is one of the few cheeses containing vitamin A, an important nutrient for your system immune system and your eyes. Interestingly, the holes in Swiss cheese are formed by carbon dioxide during the aging process and the larger the holes in the cheese, the stronger the flavor. Swiss cheese is a great flavor enhancer in salads, as a topping on chili or on a lean turkey burger.
Parmesan (grated)


Nutrition (per 1 oz serving):
Calories: 117
Fat: 5.3 g (Saturated fat: 4.3 g)
Sodium: 490 mg
Crabs: 3.4 g (Fiber: 0 g, Sugar: 0 g)
Protein: 8.2g
This classic Italian hard cheese is commonly enjoyed in pasta and other Italian dishes. It’s higher in sodium than many other cheeses, but because of its high protein content and moderate saturated fat, it makes our list of top picks. For those with lactose intolerance, Parmesan is lower in lactose than most other cheeses, so it may be an option in small quantities for those who are lactose sensitive. Enjoy Parmesan sprinkled over roasted vegetables, soups and stews or add it to your pasta dishes. Use freshly grated Parmigiano Reggiano instead of the more melted Parmesan provided in the jars.
Goat


Nutrition (per 1 oz serving):
Calories: 103
Fat: 8.4 g (Saturated fat: 5.8 g)
Sodium: 118mg
Crabs: 0 g (Fiber: 0 g, Sugar: 0 g)
Protein: 6.1g
Goat cheeseaka goat cheese, contains six grams of protein and essential nutrients like calcium and vitamin A. It also provides probiotics to support gastrointestinal health. Compared to cow’s milk cheese, goat cheese contains lower levels of lactose, making it gentler on the digestive system and a great choice for people sensitive to lactose. Enjoy crumbled goat cheese on salads, spread on whole-grain toast, or melted into savory pasta dishes for a creamy, tangy boost of flavor and nutrition.
Ricotta (partially skimmed)


Nutrition (per 1 oz serving):
Calories: 164
Fat: 2.2 g (Saturated fat: 1.4 g)
Sodium: 28mg
Crabs: 1.4 g (Fiber: 0 g, Sugar: 0 g)
Protein: 3.2g
Ricotta contains a lot of water, which helps keep its calories, fat, and sodium lower than many other cheeses. It contains more whey protein, the fast-digesting milk protein, than casein. It is a good source of calcium, vitamin A, B vitamins and potassium. Mild in flavor, ricotta goes well with sweet or savory foods. Spread it on whole grain toast with fresh berries, as a sandwich spread, or with your favorite pasta dishes.
Aged Cheddar


Nutrition (per 1 oz serving):
Calories: 115
Fat: 9.5 g (Saturated fat: 5.4 g)
Sodium: 180mg
Crabs: 0 g (Fiber: 0 g, Sugar: 0 g)
Protein: 6.8g
Sharp or aged cheddar contains less lactose and may be easier to digest. During the aging process, lactose levels decrease, making aged cheddar easier to digest for people sensitive to lactose. Additionally, aged cheddar is rich in vitamin K2, an essential vitamin for bone density. It also contains beneficial probiotics, which support gastrointestinal health and your overall immune system. Enjoy shredded cheddar cheese in salads, on top of soups and stews or in whole grain salads, or serve it with sliced apples or pears.
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