Are dairy free cheeses healthy? Unpacking the nutritional facts of plant-based alternatives

November 8, 2025 •

4 min read

According to one report, the UK sales value of plant-based cheese increased by 165% in just two years, highlighting the soaring popularity of these dairy alternatives. But beyond the hype, many are asking: are dairy free cheeses healthy? The answer, it turns out, is more complex than a simple yes or no.

Quick Summary

The healthiness of dairy-free cheese varies dramatically based on its ingredients and processing. Options range from ultra-processed, fat-laden versions to wholesome, nut-based alternatives. Conscious consumers must examine nutritional labels and choose products made from whole foods to maximize health benefits and avoid potential downsides.

Key Points

Not all alike: The healthiness of dairy-free cheese varies drastically based on ingredients, from wholesome nut-based types to highly processed, fat-laden versions.
Check ingredients: Many store-bought varieties use coconut oil, starches, and gums, while healthier options rely on cashews, almonds, or soy.
Watch the fats and sodium: Be mindful of ultra-processed, coconut oil-based cheeses, which can be high in saturated fat and sodium, sometimes on par with dairy cheese.
Protein and calcium gaps: Dairy-free cheese often lacks the protein and calcium found in traditional cheese, so look for products that are fortified with these nutrients.
Healthier for some: For those with lactose intolerance or cholesterol concerns, dairy-free cheese, especially whole-food-based options, can be a great alternative.
Homemade is best: Making your own dairy-free cheese at home from simple ingredients like cashews and nutritional yeast offers the most nutritional control.

The dairy-free cheese market has exploded, offering alternatives for those with lactose intolerance, allergies, or ethical and environmental concerns. However, the nutritional quality of these products can differ significantly, depending on what they are made from. Not all plant-based cheeses are created equal, and knowing the difference is key to making a healthy choice.

The Ingredients That Define Dairy-Free Cheese

Dairy-free cheeses are crafted from a variety of plant-based sources, and their primary ingredients have a major impact on their nutritional profile. The most common bases include nuts, soy, and coconut oil, each providing different characteristics.

Coconut Oil-Based: Many commercially available shredded and sliced vegan cheeses use coconut oil as a primary ingredient. This fat helps to replicate the richness, melt, and stretch of traditional dairy cheese. However, coconut oil is high in saturated fat and these products often contain added starches, emulsifiers, and natural flavors to achieve a cheesy texture and taste.
Nut-Based: Artisan and homemade dairy-free cheeses often use nuts, most commonly cashews or almonds, as a base. Soaked nuts are blended with flavorings like nutritional yeast, spices, and lemon juice, then sometimes fermented with cultures to develop a complex flavor. These options are typically made from whole foods, provide some fiber and protein, and are generally lower in saturated fat than their coconut-based counterparts.
Soy-Based: Tofu or other forms of soy protein are used to create some vegan cheeses. Soy-based options can be a good source of protein, with one study showing some tofu-based cheeses containing up to 18g of protein per 100g, comparable to dairy cheese. These cheeses are often lower in saturated fat than dairy cheese and many coconut oil-based versions.
Starch-Based: Ingredients like potato and tapioca starch are commonly used in combination with oils to achieve a desirable texture, including stretch and meltability. These products can often be highly processed and lack significant protein or fiber.

Nutritional Breakdown: Processed vs. Whole-Food Options

The healthiness of dairy-free cheese is heavily influenced by its level of processing and core ingredients. A 2021 study on plant-based cheeses provides a useful comparison.

Comparison Table: Dairy vs. Dairy-Free Cheese (per 100g)


Metric	Dairy Cheddar (Median)	Coconut Oil-based DF (Median)	Nut/Tofu-based DF (Median)
Calories	364 kcal	287 kcal	255 kcal
Protein	23.0 g	0.4 g	14.5 g
Saturated Fat	18.9 g	21.0 g	3.7 g
Salt/Sodium	1.7 g	1.6 g	0.8 g
Cholesterol	Contains	None	None

Health Benefits of Dairy-Free Cheese

For those needing to avoid dairy, plant-based cheese offers key advantages:

Cholesterol-Free: As plant-based products, they contain no dietary cholesterol, a benefit for those managing their heart health.
Lactose-Free: They are naturally free of lactose, making them a safe choice for individuals with lactose intolerance who often experience bloating and discomfort from dairy.
May be Lower in Saturated Fat: Whole-food based options, particularly nut and tofu varieties, are typically much lower in saturated fat compared to both dairy cheese and ultra-processed vegan cheeses.

Potential Downsides and Nutritional Gaps

There are also potential pitfalls to be aware of, particularly with highly processed options:

Ultra-Processed Nature: Many commercially available dairy-free cheeses, especially those made with coconut oil and starches, are considered ultra-processed foods. They contain numerous additives and can be high in saturated fat and sodium.
Higher Sodium Content: Some plant-based cheeses can have a higher sodium content than dairy cheeses. Excessive sodium intake can contribute to high blood pressure.
Lower Protein and Calcium: Unlike dairy cheese, which is a rich source of protein and calcium, many dairy-free options are low in these nutrients unless they are fortified. It's important to read the label to check for added vitamins like B12 and D, and minerals like calcium.

How to Choose the Healthiest Dairy-Free Cheese

When navigating the dairy-free cheese aisle, adopting a strategy of mindful label-reading is essential.

Prioritize Whole-Food Ingredients: Look for cheeses made primarily from nuts (cashews, almonds), seeds, or tofu, as these typically have a superior nutritional profile with more protein and fiber.
Scrutinize the Fat Content: If your primary concern is saturated fat, be cautious with coconut oil-based products. Compare the label with other varieties and consume in moderation.
Check for Fortification: To avoid potential nutritional deficiencies, opt for brands that fortify their products with key nutrients like calcium and vitamin B12.
Monitor Sodium Levels: Compare sodium across different brands. A general rule of thumb is to look for products where the sodium content in milligrams is close to or less than the number of calories per serving.
Consider Making Your Own: For the most control over ingredients and nutritional content, try making your own at home using simple, wholesome ingredients like soaked cashews, nutritional yeast, and spices.

Making Your Own Healthier Dairy-Free Cheese

Creating dairy-free cheese at home is a simple way to control ingredients and avoid unnecessary additives. A common and delicious option is a fermented cashew cheese.

Here are the basic steps:

Soak raw cashews in water for several hours to soften them.
Blend the soaked cashews with water, nutritional yeast (for a cheesy flavor), lemon juice (for tanginess), and seasonings like garlic and onion powder.
Ferment the mixture using a probiotic capsule or rejuvelac to develop a more complex, aged cheese flavor.
Shape and refrigerate the cheese to allow it to firm up into a sliceable, spreadable form.

For a detailed recipe example, check out this guide for a fermented cashew cheese: https://rainbowplantlife.com/fermented-cashew-cheese/.

Conclusion

So, are dairy free cheeses healthy? The healthfulness of dairy-free cheese is not a universal constant but depends entirely on the specific product. While minimally processed, whole-food alternatives offer significant benefits like being cholesterol-free and rich in healthy fats, their ultra-processed, coconut oil-based counterparts can be high in saturated fat and sodium. For those seeking the healthiest options, a discerning eye for ingredients is essential. Choosing nut-based, fortified varieties and considering homemade recipes are the best ways to enjoy dairy-free cheese while prioritizing your nutritional health.

Frequently Asked Questions

Not necessarily. The healthiness depends entirely on the ingredients. While all dairy-free cheese is cholesterol-free, highly processed options can be high in saturated fat and sodium, similar to or even exceeding some dairy cheeses.

No. While many popular, store-bought varieties made with coconut oil and starches are considered ultra-processed, artisanal or homemade nut-based cheeses made with simple ingredients are not.

The healthiest options are generally those made with simple, whole-food ingredients like nuts, seeds, or tofu. Homemade or artisan fermented nut-based cheeses tend to be less processed and higher in nutrients like protein and fiber.

Many commercial dairy-free cheeses use coconut oil as a main ingredient to mimic the texture and melt of dairy cheese. Coconut oil is naturally high in saturated fat, which contributes to the high saturated fat content in these products.

Most dairy-free cheeses contain far less protein and calcium than traditional dairy cheese, unless they are fortified. Nut-based and soy-based versions typically contain more protein than those made purely from coconut oil and starch.

Read the nutrition label. Look for options with a short list of whole-food ingredients (like cashews, seeds, or tofu), check for added fortifications like calcium and B12, and compare saturated fat and sodium levels.

Yes, fermented dairy-free cheeses (often nut-based) can be healthier. The fermentation process adds tangy flavor, and they are typically made from wholesome ingredients without the heavy processing of many commercial alternatives.