Decoding the Dairy: Is there any health benefit to eating cheese?

November 8, 2025 •

4 min read

According to one review, moderate cheese consumption is linked to a lower risk of cardiovascular disease, stroke, and overall mortality. This provides a strong counterpoint to the long-held belief that cheese is an unhealthy indulgence, prompting the question: is there any health benefit to eating cheese?

Quick Summary

Cheese offers numerous health benefits, providing essential nutrients like calcium, protein, and probiotics, while potentially supporting bone, dental, and heart health when consumed in moderation as part of a balanced diet.

Key Points

Nutrient-Dense: Cheese is a rich source of calcium, protein, vitamins A, B12, and K2, along with minerals like zinc and phosphorus.
Supports Bone Health: High calcium and protein content helps build and maintain bone mineral density, potentially lowering osteoporosis risk.
Promotes Dental Health: Eating cheese can help protect against cavities by raising the pH level in dental plaque.
May Aid Heart Health: Some studies indicate that moderate cheese consumption is associated with a lower risk of cardiovascular disease, possibly due to fermentation byproducts.
Contains Probiotics: Certain aged and fermented cheeses like cheddar and Gouda can be a source of beneficial probiotic bacteria for gut health.
Moderation is Key: Due to high levels of calories, saturated fat, and sodium in many varieties, portion control is essential to prevent negative health effects.
Healthier Options Exist: Lower-fat or lower-sodium cheeses like Swiss, mozzarella, and ricotta allow for healthier choices.

The Nutrient-Dense Profile of Cheese

Far from being empty calories, cheese is a highly concentrated source of numerous essential nutrients. The specific nutritional content varies widely depending on the type of cheese, but most offer a significant boost of valuable vitamins and minerals. For many, cheese is a primary source of dietary calcium. A small serving of a hard cheese like Parmesan can deliver nearly one-third of the recommended daily intake of calcium, which is crucial for building and maintaining strong bones and teeth.

Beyond calcium, cheese provides a generous amount of high-quality protein, which is vital for muscle repair, growth, and overall bodily function. It is also packed with other important micronutrients:

Vitamin B12: Essential for red blood cell formation, neurological function, and DNA synthesis.
Zinc: A mineral important for immune function, wound healing, and growth.
Phosphorus: Works with calcium to support bone and dental health.
Riboflavin: Aids in energy production and cellular growth.
Vitamin K2: Found in aged cheeses like Gouda and cheddar, it plays a role in bone mineralization and cardiovascular health.

Potential Health Benefits Beyond Nutrition

The health benefits of cheese extend beyond its basic nutrient composition. Research has uncovered several intriguing ways that moderate cheese consumption may positively impact your health.

Supporting Bone and Dental Health

As a concentrated source of dairy's key nutrients, cheese is a powerhouse for skeletal health. The combination of calcium, protein, and phosphorus works synergistically to build bone mineral density. Studies have also linked a higher intake of dairy products, including cheese, with a lower risk of osteoporosis. For dental health, cheese consumption can have a protective effect. It helps neutralize the acid in dental plaque, potentially guarding against cavities. The calcium and phosphorus also help remineralize tooth enamel.

A Surprising Link to Heart Health

Historically, cheese's saturated fat and sodium content have led to concerns about heart health. However, a growing body of research is challenging this view. A 2023 review in Advances in Nutrition found that moderate cheese consumption—around 1.5 ounces per day—was linked to a lower risk of heart disease, stroke, and cardiovascular mortality. The fermentation process involved in cheese production creates bioactive compounds that may offer protective effects, potentially counteracting the negative impact of saturated fat and sodium. Cheese also contains conjugated linoleic acid (CLA), a fatty acid that may help reduce inflammation and lower heart disease risk.

Cultivating a Healthy Gut Microbiome

Certain aged and fermented cheeses can be a source of beneficial probiotic bacteria that support gut health. While not all cheeses contain probiotics (highly processed cheeses and those heated after aging do not), specific types like aged cheddar, Gouda, and Gruyère can be excellent sources. These probiotics help restore balance in the gut microbiome, which is linked to a range of health benefits, from improved digestion to enhanced immune function.

Moderation and Smart Choices Are Key

While the potential health benefits are compelling, it is important to remember that not all cheeses are created equal, and moderation is essential. Many cheeses are high in calories, saturated fat, and sodium, and excessive consumption can negate the positive effects and contribute to negative health outcomes, including weight gain and high blood pressure.

Cheese Nutritional Comparison (per 1 ounce / 28g serving)


Cheese Type	Calories	Sodium (mg)	Calcium (mg)	Notes
Swiss	106	54	224	Lowest in sodium among many hard cheeses.
Cheddar	114	176	204	Contains Vitamin K2 and probiotics (when aged).
Mozzarella (Part-Skim)	84	189	189	Lower in fat and calories than many options.
Feta	74	316	110	Naturally lower in fat, but high in sodium.
Parmesan	122	390	336	Very high in calcium and protein, but also sodium.

How to Incorporate Cheese into a Healthy Diet

To maximize the health benefits and minimize the risks, consider these strategies:

Mind your portions: A standard serving size is about 30g (the size of a small matchbox). Enjoy it as an accent rather than the main event.
Choose wisely: Opt for lower-sodium or lower-fat varieties like Swiss, part-skim mozzarella, or ricotta when you need to be mindful of intake.
Select aged and raw: For potential probiotic benefits, choose aged and unpasteurized varieties where the cultures have not been destroyed by heat.
Pair it strategically: Combine cheese with fruits, vegetables, and whole grains to create a more balanced and nutritious snack or meal.
Consider lactose intolerance: If you have trouble with lactose, aged hard cheeses are naturally lower in lactose and may be easier to digest.

Conclusion

So, is there any health benefit to eating cheese? The answer is a resounding yes, but with a crucial caveat: context and moderation are everything. When consumed wisely and as part of a balanced diet, cheese is a nutrient-dense food that can support bone health, gut function, and even cardiovascular health. By choosing the right type and watching your portion sizes, you can continue to enjoy this delicious food while reaping its many surprising health rewards.

For more expert advice on healthy eating, consider visiting the Harvard Health Publishing website. Eat cheese, if you please - Harvard Health

Frequently Asked Questions

Yes, current research suggests that moderate cheese consumption, around 1.5 ounces per day, may not harm and could even protect against heart disease. Focus on moderate portions and choose lower-sodium varieties like Swiss or mozzarella.

Aged and unpasteurized cheeses that contain live and active cultures are best for gut health. Look for options like aged cheddar, Gouda, Swiss, or Gruyère, as they are sources of beneficial probiotic bacteria.

A standard, healthy portion is about 30g, or roughly the size of a small matchbox. It is best enjoyed as a supplement to meals rather than a main dish.

Not necessarily. While lower in saturated fat and calories, some low-fat cheeses can contain higher levels of sodium to compensate for flavor. The overall nutritional context of your diet is more important than focusing solely on fat content.

People with lactose intolerance may find that aged, hard cheeses like Parmesan, Swiss, and aged cheddar are easier to digest. These cheeses contain very little to no lactose, as it is broken down during the aging process.

Cheese can aid in weight management due to its high protein content, which promotes satiety and can help you feel full for longer. However, its high caloric density means portion control is crucial to prevent weight gain.

The nutritional profile of grass-fed and conventional cheese is generally similar. Some research suggests that grass-fed dairy products may have a healthier balance of omega-3 and omega-6 fatty acids, though more studies are needed.