5 Healthiest Types of Cheese to Eat, According to Dietitians

In this article, you’ll learn:

• Why you shouldn’t just look at calories when choosing cheese.
• Which variety helps you feel full faster and doesn’t store as fat.
• The secret ingredient in Swiss cheese that slows down aging.
• Which popular cheese packs a record-breaking 10 grams of protein per serving.

Can cheese actually be part of a healthy diet? I’d say absolutely — yes. Sure, there are varieties loaded with fats and sodium that lack real nutritional value, but there’s another side to the story. Many types offer high protein, essential vitamins, and beneficial bacteria — which is more than enough to consider them a healthy food, reports MODISTA.

Sounds too good to be true? I didn’t believe my luck at first either, so I did a deep dive into the topic, consulting with both dietitians and food technologists to get their expert insights. Here’s what I found worth paying attention to when evaluating cheese, plus five healthy options you can enjoy more often with a clear conscience.

What Makes Cheese Good for Your Health

When looking at different cheeses, it’s tempting to focus only on saturated fat or calorie counts, but those numbers rarely tell the whole story. As Jennifer Altman, PhD and dietitian, points out, we also need to consider sodium, protein, calcium, and probiotics. Rosemary Trout, director of the culinary arts and food science program at Drexel University, agrees, suggesting we look at “nutrient density per calorie.” Simply put, it’s about how much nutritional “bang” you get for every calorie spent. The following five cheeses pass this test with flying colors.

Mozzarella: The Queen of Lightness and Strong Bones

Mozzarella is an undisputed favorite, boasting six grams of protein in just a one-ounce (about 28 grams) serving. Beyond the high protein, Altman shares that this cheese also has lower saturated fat and sodium levels. Plus, it’s a fantastic source of calcium, phosphorus, and zinc — all the nutrients you need for solid bone health.

I’ve noticed that many people underestimate Mozzarella, seeing it only as a pizza topping. However, it contains Lactobacillus casei and Lactobacillus fermentum. These are two valuable probiotics that support gut health and the immune system. So next time you toss some mozzarella pearls into your salad, know that your body’s saying “thank you.”

Goat Cheese: The Metabolic Booster

Rich in Vitamin A and Vitamin B2, goat cheese also contains less lactose than cow’s milk. This makes it much easier on the stomach for people with lactose sensitivity. I’ve tested various types, and I can tell you the “lightness” after eating goat cheese is felt almost instantly.

Additionally, Trout notes that goat milk cheese is more “metabolically reactive.” This means it’s less likely to be stored in the body as excess fat. This is because goat milk has a higher concentration of short-chain fatty acids compared to cow milk. Kim Yawitz, a dietitian and owner of Two Six Fitness, agrees. She explains that these smaller fat molecules are absorbed faster, helping you feel full quicker and leading to fewer calories consumed at your next meal. A cheese that helps with portion control? Yes, please.

Cottage Cheese: The Muscular Classic of Healthy Living

High protein content and a wealth of B vitamins, including B12, have long made this creamy cheese a dietary staple. According to Yawitz, one cup of Cottage Cheese packs 24 grams of protein, which builds muscle and keeps you satisfied. This makes it the perfect option for anyone looking to up their intake of this crucial macronutrient.

Plus, Yawitz shares that many brands of Cottage Cheese contain bacteria that help strengthen the immune system and improve digestion. Maybe it’s time to try that viral cottage cheese dessert that’s taking over social media? Or, if you aren’t into sweets, try making an Alfredo sauce using this cheese. It actually works as a great healthy alternative to heavy cream!

Parmesan: Concentrated Digestive Energy

Packing an impressive 10 grams of protein per ounce, Parmesan is also characterized by very low lactose content. This makes it easier to digest than most cow’s milk cheeses. It’s also extremely rich in calcium — 335 mg per 28-gram serving.

On the flip side, Parmesan is quite high in sodium. So, I wouldn’t suggest eating it in massive quantities, especially if you’re watching your salt. Fortunately, the flavor is so intense that most of us don’t eat a whole block in one sitting. A small amount of these cheese shavings can turn an ordinary dish into a gourmet masterpiece while adding a solid dose of minerals.

Swiss Cheese: The Elixir of Youth

This famous cheese with holes was added to the superfood list back in 2017 thanks to its content of a beneficial probiotic bacterium called Propionibacterium freudenreichii. According to Yawitz, studies have shown that this probiotic can help reduce inflammation, fight infections, and even slow down the aging process. Boom! Who would’ve thought a simple slice of cheese in a sandwich had such powers?

Beyond the probiotic benefits, Yawitz notes that Swiss cheese is rich in other key nutrients, including Vitamin B12, calcium, and phosphorus. Altman adds that it’s also a good source of protein, which is vital for bone health. When was the last time you had a classic Swiss cheese sandwich? It might be time to bring that habit back into your routine.

Advice from MODISTA

• Look for cheeses with a minimal ingredient list: milk, starter culture, enzyme, and salt.
• Use Parmesan or Swiss cheese as a seasoning to add flavor without excess calories.
• If you have a sensitive stomach, start with goat cheese — it’s much gentler on digestion.

Did you know that regular cheese with holes could be a secret to longevity? Share this article with a friend who’s always counting calories so she can finally enjoy this tasty superfood!

ℹ️ REFERENCE

Delish is a popular American media resource specializing in culinary arts, recipes, and nutritional advice from leading industry experts. This material is based on recommendations from professional dietitians and food technology specialists from American universities. 🌐