Can You Eat Cheese on the Mediterranean Diet?

December 12, 2025 •

3 min read

According to the Food and Agriculture Organization, adherence to traditional Mediterranean dietary patterns has been declining in recent years, yet many of its tenets remain highly valued, including the use of cheese. The good news for cheese lovers is that this delicious dairy product is not off-limits on the Mediterranean diet, but it should be enjoyed with intention and moderation.

Quick Summary

Cheese is a welcome component of the Mediterranean diet, provided it is consumed in moderation and consists of less-processed, high-quality types. Traditional choices like feta, mozzarella, and goat cheese are preferred over heavily processed alternatives, emphasizing flavor and nutrition in smaller portions.

Key Points

Moderation is Key: Cheese is allowed but should be consumed in small, intentional portions, not as a primary food source, reflecting the Mediterranean approach to quality over quantity.
Choose Unprocessed Cheeses: Opt for natural, less-processed varieties like feta, goat cheese, mozzarella, and ricotta over heavily processed American-style cheeses.
Embrace Traditional Flavors: Cheeses made from sheep's or goat's milk are staples of the region and offer robust flavors that satisfy in smaller amounts.
Be Mindful of Sodium and Fat: Many cheeses, especially brined ones like feta and halloumi, can be high in sodium and saturated fat. Adjust your intake accordingly, especially if managing blood pressure.
Pair with Whole Foods: Always integrate cheese with other core components of the Mediterranean diet, such as fresh vegetables, whole grains, and olive oil, for a balanced meal.
Consider Digestive Benefits: Cheeses like goat cheese, which are often lower in lactose and contain different proteins than cow's milk cheese, may be easier for some individuals to digest.

Yes, Cheese Fits on the Mediterranean Diet

For many, the Mediterranean diet conjures images of fresh seafood, vibrant vegetables, and rich olive oil, but the role of cheese can be a point of confusion. Thankfully, traditional cheeses are a part of the healthy, balanced eating pattern associated with Mediterranean cultures. The key lies in selecting the right types of cheese and prioritizing portion control, moving away from the large quantities of processed dairy common in many Western diets. Instead of cutting it out, the focus is on a quality-over-quantity approach.

Choosing the Right Cheeses

To make cheese work within a Mediterranean eating pattern, the emphasis is on natural, less-processed varieties. Cheeses made from sheep's or goat's milk are particularly traditional and prized in the region.

Feta: A staple of Greek cuisine, this brined cheese is made from sheep's milk or a combination with goat's milk. Its tangy, salty flavor means a little goes a long way, making it easy to use in moderation in salads or as a garnish.
Halloumi: This firm, salty Cypriot cheese is a favorite for grilling or frying due to its high melting point. It's high in protein and calcium, but also high in sodium, so enjoy it as an occasional treat.
Mozzarella: A fresh, soft Italian cheese, mozzarella is a great option, especially part-skim versions to lower the fat content. It's perfect for salads or paired with tomatoes and basil.
Ricotta: A fresh Italian cheese with a mild, sweet flavor, ricotta is a high-moisture, low-fat option. It works well in savory dishes or as a slightly sweet dessert topping.
Goat Cheese (Chèvre): This tangy cheese, made from goat's milk, is often easier to digest for those with sensitivities to cow's milk. It comes in many forms, from soft and fresh to aged and firm.

Portion Control: The Mediterranean Way

One of the biggest distinctions between Mediterranean and Western dairy consumption is the quantity. Whereas a typical American might eat several ounces of cheese daily, the Mediterranean recommendation is closer to 3 to 4 ounces per week. This reflects a dietary pattern where cheese is a flavor enhancer, not the main event. By using strong-flavored cheeses like feta or Parmesan, a satisfying taste can be achieved with a much smaller portion. This mindful approach helps balance the higher saturated fat and sodium content often found in cheese.

Comparison of Common Cheeses on the Mediterranean Diet


Feature	Feta (Sheep/Goat)	Halloumi (Sheep/Goat/Cow)	Mozzarella (Cow/Buffalo)	Goat Cheese (Goat)
Texture	Crumbly and brined	Firm, squeaky, high melt point	Soft, fresh, stretchy	Varies: soft to hard
Flavor Profile	Tangy and salty	Salty and mild	Mild and creamy	Tangy and earthy
Typical Use	Salads, garnishes, baked	Grilling, frying, skewers	Salads, pizza, appetizers	Salads, spreads, appetizers
Saturated Fat	Lower than many aged cheeses	Higher than Feta	Lower (especially part-skim)	Varies; often lower than cow's milk cheese
Sodium Level	High, but a small amount adds strong flavor	Very high, enjoy in moderation	Moderate, lower in fresh varieties	Varies, depending on type and age

Integrating Cheese into Your Meals

Integrating cheese into Mediterranean meals is all about pairing it with the other core food groups. Here are some simple, traditional ways to include cheese:

Greek Salad: The quintessential use of feta, crumbled over fresh cucumbers, tomatoes, and olives.
Caprese Skewers: Layer fresh mozzarella balls, cherry tomatoes, and basil leaves, drizzled with olive oil.
Grilled Halloumi: Grill slices until golden brown and serve with a squeeze of lemon and a fresh salad.
Ricotta on Toast: Spread part-skim ricotta on whole-grain bread and top with fresh figs or honey for a light breakfast.
Goat Cheese Salad: Crumble goat cheese over a bed of spinach with walnuts and a balsamic vinaigrette.

Conclusion

So, can you eat cheese on the Mediterranean diet? The answer is a resounding yes, but with a traditional mindset. It’s not about consuming large blocks of processed cheese, but about appreciating a small amount of high-quality, flavorful cheese. By choosing regional varieties like feta, halloumi, and mozzarella, and practicing mindful portion control, cheese can be a delicious and healthy part of this celebrated dietary pattern. Focus on whole foods, use cheese as an accent rather than a centerpiece, and enjoy the rich culinary heritage that it represents.

Authoritative Link: Cleveland Clinic: How To Follow the Mediterranean Diet

Frequently Asked Questions

While recommendations vary, a common guideline is to consume cheese in small portions, perhaps 3 to 4 ounces per week, rather than daily, to reflect the traditional Mediterranean pattern.

Healthier options include less-processed cheeses like feta, fresh mozzarella (especially part-skim), ricotta, and goat cheese. Ricotta is often highlighted for its low-fat and high-moisture content.

Yes, feta is a traditional and healthy choice when used in moderation. Its strong, salty flavor allows a small amount to go a long way, and it's rich in calcium and probiotics.

Yes, fresh mozzarella is perfectly acceptable, especially part-skim varieties. It is often paired with other Mediterranean staples like tomatoes and basil.

The Mediterranean diet suggests a limited dairy intake, with some sources recommending around two servings of dairy per day, including milk, yogurt, and cheese.

Halloumi is a popular Cypriot cheese and can be included in the Mediterranean diet. However, its high salt and fat content means it should be eaten in moderation.

Cheese consumption is limited due to its higher levels of saturated fat and sodium compared to other core components of the diet. The emphasis is on flavor enhancement rather than a staple food source.