While the words “healthy” and “cheese” aren’t often found in the same sentence, they should be! This is because balance and moderation are inherent to a healthy eating routine, meaning that all foods (cheese included) can fit. But aside from this notion, there are actually a handful of cheeses that have quite a lot to offer us nutritionally, standing above the rest.
Read on to learn how to shop for healthy cheese at the grocery store, as well as a list of the healthiest cheeses to buy.
12 Cheeses You Can Eat Even If You’re Lactose-Intolerant
How to Shop for Healthier Cheese
When it comes to shopping for a healthier cheese, it’s important to scour the nutrition facts panel for beneficial nutrients we want from cheese—as well as those we want to limit.
- Lena Bakovic, MS, RDN, CNSC, registered dietitian at Top Nutrition Coaching
- Lisa Andrews, MEd, RD, LD, consultant dietitian and owner of Sound Bites Nutrition in Cincinnati
Welcomed nutrients in cheese include protein, probiotics, calcium, phosphorus, zinc, vitamin A, and B vitamins like vitamin B12.
- Protein: Protein serves as the primary building block for many tissues throughout the body, from muscles and hair to organs and skin.
- Probiotics: While not technically a nutrient, probiotics (or healthy bacteria) are a major bonus in any cheese variety. They help to boost the beneficial bacteria populations in the gut microbiome, a system that positively impacts our gut, immune, and brain health (to name just a few).
- Calcium and Phosphorus: “Calcium and phosphorus are important nutrients for bone health in older individuals, bone growth in younger individuals, and bone maintenance for all age groups,” says Lena Bakovic, MS, RDN, CNSC.
- Zinc, Vitamin A, B Vitamins: Meanwhile, zinc, vitamin A, and B vitamins can act as antioxidants throughout the body to reduce systemic inflammation and support immune health, while also benefiting eye health and energy metabolism.
In terms of nutrients of concern, cheese can be high in saturated fat, dietary cholesterol, calories, sodium, and lactose.
- Saturated Fat: Saturated fat and dietary cholesterol have long been tied to increased heart disease risk, as they have been linked to elevated blood cholesterol levels. Prolonged high blood cholesterol levels can lead to plaque build-up in the veins and arteries that can contribute to atherosclerosis—a telltale symptom of certain heart diseases. That said, recent research has been somewhat inconclusive as to whether these types of fat are actually correlated to heart disease. In the case of saturated fat, some studies have found a link between intake and heart disease, while others haven’t. But interestingly, when it comes to fermented dairy products, like certain cheeses, the fermentation process actually converts some of the product’s saturated fat content to heart healthy unsaturated fats.
- Dietary Cholesterol: Similarly, research around dietary cholesterol also shows intake can negatively impact blood cholesterol levels while other studies haven’t found such a strong correlation between this nutrient and heart disease. Despite these findings, it’s best to limit intake of both fat varieties, as we know that they can negatively skew our lipid panel.
- Calories: While counting calories is (thankfully) starting to become a thing of the past, it is important to acknowledge that overdoing it with high-calorie foods, like certain cheeses, can result in unwanted weight gain.
- Sodium: “Sodium is a nutrient that not everyone can safely tolerate if consumed in excess, as it can be correlated to increased blood pressure levels and risk for cardiovascular events in certain individuals,” says Bakovic.
- Lactose: And finally lactose, also known as milk sugar, is a type of carbohydrate found in many cheeses that can trigger gastrointestinal symptoms like gas, bloating, diarrhea, or constipation in some people.
8 Foods That’ll Help You Live to 100, According to Centenarians
8 Healthiest Cheeses to Buy
When it comes to enjoying cheese in moderation, “a good portion size for hard cheeses is approximately one to 1.5 ounces per day, and about a half cup per day for softer cheeses,” says Bakovic. With this information in tow, we’ve compiled a list of the eight healthiest cheeses to look for on your next trip to the supermarket.
Swiss Cheese
Serving Size: 1 ounce (28 grams)
Calories: 111 calories
Protein: 8 grams (g)
Saturated Fat: 5 g
Cholesterol: 26 milligrams (mg), 9 percent of Daily Value (DV)*1
Calcium: 252 mg, 19% DV
Sodium: 53 mg, 2% DV
“Swiss cheese is ideal for individuals watching sodium in their diets,” says Lisa Andrews, MEd, RD, LD. In fact, Swiss cheese is known to be one of the lowest sodium cheese varieties available. It’s just an added bonus that it offers a wonderfully nutty flavor, plenty of calcium, minimal dietary cholesterol, and low levels of lactose.
Low-Fat Cottage Cheese
Serving Size: 1/2 cup (100 g)
Calories: 82 calories
Protein: 11 g
Saturated Fat: 1 g
Cholesterol: 12 milligrams (mg), 4% DV
Calcium: 103 mg, 8% DV
Sodium: 321 mg, 14% DV
In the health food space, cottage cheese has been soaring in popularity over recent years. This viral ingredient is all over social media platforms as a favorite of health influencers, thanks to its high protein and low fat content. “Cottage cheese is also usually cultured with probiotics, and conveniently available for purchase in individual containers,” says Bakovic.
Blue Cheese
Serving Size: 1 ounce (28 g)
Calories: 100 calories
Protein: 6 g
Saturated Fat: 5 g
Cholesterol: 21 milligrams (mg), 8% DV
Calcium: 150 mg, 12% DV
Sodium: 326 mg, 14% DV
For those who like their cheese on the stinkier side, blue cheese can be a great option. It provides a decent amount of calcium and protein, while not being outrageously high in calories or dietary cholesterol. The pungency of this cheese also helps to ensure that you won’t go overboard and inadvertently rack up your sodium intake.
Farmer’s Cheese
Serving Size: 1/2 cup (100 g)
Calories: 145 calories
Protein: 15 g
Saturated Fat: 5 g
Cholesterol: 35 milligrams (mg), 12% DV
Calcium: 1125 mg, 90% DV
Sodium: 82 mg, 4% DV
If you haven’t yet heard of farmer’s cheese, it’s only a matter of time, as this up-and-coming variety has so much to offer in terms of both taste and nutrition. Farmer’s cheese has a very mild flavor that lends itself nicely to either sweet or savory dishes. And with a hefty serving of probiotics, nearly 100 percent of your daily calcium needs, and 15 grams of protein in only a half of a cup, this humble cheese is worth the hype.
Part-Skim Mozzarella Cheese
Serving Size: 1 ounce (28 g)
Calories: 72 calories
Protein: 7 g
Saturated Fat: 3 g
Cholesterol: 18 milligrams (mg), 7% DV
Calcium: 222 mg, 18% DV
Sodium: 175 mg, 8% DV
“Part-skim mozzarella cheese makes for a great snack when paired with fruit or whole-grain crackers, as it is lower in saturated fat,” says Andrews. And who could forget that this stretchy cheese makes for the most irresistible slice of pizza? It’s just an added bonus that part-skim mozz is also relatively low in sodium and cholesterol, while being a great source of calcium.
Ricotta Cheese
Serving Size: 1/2 cup (100 g)
Calories: 150 calories
Protein: 8 g
Saturated Fat: 6 g
Cholesterol: 49 milligrams (mg), 17% DV
Calcium: 206 mg, 17% DV
Sodium: 110 mg, 5% DV
Ricotta cheese is often enjoyed in many of the same ways as cottage cheese, especially in many Mediterranean parts of the world. As an ingredient that can be seamlessly added to both sweet and savory dishes, ricotta is a delicious high calcium and protein standalone snack with fruit or crudités, as well as an ingredient in pastas and even baked goods.
Feta Cheese
Serving Size: 1 ounce (28 g)
Calories: 75 calories
Protein: 4 g
Saturated Fat: 4 g
Cholesterol: 25 milligrams (mg), 10% DV
Calcium: 140 mg, 11% DV
Sodium: 323 mg, 15% DV
While feta cheese is higher in sodium and cholesterol compared to the other options listed here, this salty favorite has a moderate caloric load and offers meaningful amounts of calcium. One of the biggest selling points of feta, however, is that it’s made with sheep’s milk and very low in lactose—a major win for those sensitive to dairy products.
8 Sleep-Depriving Foods You Should Never Eat at Night
Parmesan
Serving Size: 1 ounce (28 g)
Calories: 111 calories
Protein: 10 g
Saturated Fat: 4 g
Cholesterol: 19 milligrams (mg), 8% DV
Calcium: 335 mg, 26% DV
Sodium: 335 mg, 16% DV
Speaking of lactose, hard cheeses like Parmesan are notably low in the milk sugar. Plus, Parmesan is shockingly high in protein and calcium. However, it’s important to stick to a one to 1.5-ounce portion size to avoid a hefty salt load. From pasta and pizza to soups and breads, there’s no shortage of ways to use this beloved cheese.
