Does cheese have any health benefits? A Comprehensive Look at Nutrition and Risks

November 11, 2025 •

4 min read

While cheese is often associated with high fat and calorie content, a 2023 review involving millions of participants found that higher cheese consumption was linked to reduced risks of heart disease, type 2 diabetes, and bone fractures. This finding prompts a deeper look into the question: Does cheese have any health benefits?

Quick Summary

Cheese offers valuable nutrients like protein, calcium, and probiotics, but its high fat and sodium content necessitates moderation. The specific health impacts depend significantly on the type and amount consumed.

Key Points

Nutrient-Dense: Cheese is a rich source of protein, calcium, phosphorus, and vitamins A, B12, and K2, offering significant nutritional value in small amounts.
Bone Health: The high content of calcium and phosphorus makes cheese an excellent food for promoting strong bones and teeth and reducing the risk of osteoporosis.
Supports Gut Health: Fermented and aged cheeses contain probiotics, which are beneficial bacteria that can improve digestion, strengthen immunity, and promote a healthy gut microbiome.
Potential Heart Benefits: Contrary to past concerns, recent research suggests that moderate cheese consumption may be linked to a lower risk of cardiovascular disease, potentially due to its unique compound structure.
Moderation is Key: Due to high levels of calories, saturated fat, and sodium, portion control and choosing healthier varieties are crucial for enjoying cheese as part of a balanced diet.
Dental Protection: Eating cheese can increase saliva flow and help neutralize plaque acids, which may offer protection against dental cavities.
Protein for Satiety: The high protein content in cheese helps increase feelings of fullness, which can aid in weight management by reducing overall calorie intake.

The Nutritional Profile of Cheese

Cheese is a concentrated dairy product, meaning it contains a wealth of nutrients in a small serving. Its exact nutritional makeup varies widely depending on the type, but most cheeses are excellent sources of essential vitamins and minerals.

Key Nutrients in Cheese:

Calcium: Critical for building and maintaining strong bones and teeth. A single ounce of Parmesan can provide nearly 30% of your daily calcium needs.
Protein: Provides the amino acids needed for muscle repair, growth, and overall body function. Varieties like Parmesan and Swiss are particularly rich in protein.
Vitamins: Cheese contains important vitamins such as Vitamin A (for eye health), Vitamin B12 (for nerve function and red blood cell formation), and in some cases, Vitamin K2 (important for bone mineralization and cardiovascular health).
Minerals: It is a good source of phosphorus, which works with calcium to strengthen bones, and zinc, which supports the immune system.

Health Benefits Beyond the Basics

Beyond its core nutritional components, specific types of cheese can offer additional health advantages when consumed in moderation.

Gut Health and Probiotics

Many fermented and aged cheeses contain live bacteria that act as probiotics, which can help support a healthy gut microbiome. A balanced gut environment is linked to improved digestion, reduced inflammation, and better immunity. Some cheeses known for their probiotic content include:

Gouda
Cheddar
Parmesan
Mozzarella
Blue Cheese

Potential for Heart Health

For years, cheese received a bad reputation due to its saturated fat and sodium content, both of which were linked to heart disease. However, recent research is painting a more nuanced picture. A 2025 study in Nature Communications and a 2023 review both found an association between cheese consumption and a reduced risk of cardiovascular events. This benefit may be due to the unique "cheese matrix," where proteins, fats, and minerals interact to potentially blunt the harmful effects of saturated fat. Additionally, compounds like Conjugated Linoleic Acid (CLA) found in some cheeses may offer protective benefits.

Dental Health

Some studies suggest that eating cheese can help protect teeth from cavities. Chewing cheese stimulates saliva production, which helps clear food particles and acids. The casein and whey proteins in cheese may also help neutralize plaque and reduce cariogenic bacteria.

Weighing the Risks: Saturated Fat, Sodium, and Calories

While cheese offers clear benefits, it is not without its downsides. The high levels of saturated fat, sodium, and calories in many types of cheese are why moderation is so important.

High in Calories: As a calorie-dense food, it's easy to overconsume cheese, which can contribute to weight gain. A single ounce of hard cheese can contain over 100 calories.
High in Sodium: Many cheeses, especially hard and processed varieties, are high in sodium. For individuals with high blood pressure, this can be a concern. Cheeses like feta and American cheese tend to have very high sodium levels.
Lactose: Fresh cheeses like ricotta and cottage cheese have higher levels of lactose, which can cause digestive issues for those with lactose intolerance. Aged cheeses, where the lactose is fermented away, are often better tolerated.

Choosing the Healthiest Cheeses

Not all cheeses are created equal. When incorporating cheese into a healthy diet, it's beneficial to choose specific types and practice portion control. Here is a comparison of some popular cheeses:


Cheese Type	Protein per oz (approx.)	Sodium per oz (approx.)	Probiotic Source?	Notes
Swiss	7.7g	53mg	Yes	Lower in sodium than many other hard cheeses.
Parmesan	10g	174mg	Yes	High in protein and calcium. Aged and low in lactose.
Feta	4g	323mg	Yes	Lower in calories than some hard cheeses, but very high in sodium.
Cottage Cheese	12.5g (per 1/2 cup)	High	Yes	High protein, lower calorie option. Higher in moisture and lactose.
Mozzarella	6.3g	70mg	Yes	Lower in fat and sodium than cheddar; contains probiotics.
Cheddar	6.4g	176mg	Yes	A staple with good nutrients, but higher in fat and sodium.

For most people, a moderate intake of cheese can be a part of a balanced and healthy diet. The key is to be mindful of serving sizes and the overall nutritional content, opting for lower-fat and lower-sodium varieties when possible. Pairing cheese with other nutrient-dense foods, like vegetables, fruits, and whole grains, can help create a more balanced meal. For more nutritional data on specific foods, the USDA's FoodData Central is a valuable resource.

Conclusion

In summary, the notion that cheese is universally unhealthy is outdated. When consumed mindfully and in moderation, cheese offers a variety of health benefits, including high-quality protein, bone-strengthening calcium, and potentially gut-friendly probiotics in aged varieties. While its high saturated fat, calorie, and sodium levels require careful consideration, choosing healthier types and controlling portions can help you enjoy cheese as a flavorful and nutritious part of your diet. Ultimately, the health impact of cheese depends on the variety and how it's incorporated into your overall eating pattern, proving that this delicious food can indeed be beneficial.

Frequently Asked Questions

Not necessarily. While high in saturated fat and sodium, recent studies suggest that moderate consumption of cheese may be linked to a lower risk of heart disease. The unique composition of cheese, known as the 'cheese matrix,' and compounds like conjugated linoleic acid (CLA) may play a protective role.

Yes, cheese is an excellent source of high-quality, complete protein, providing all the essential amino acids your body needs. The protein content varies by type, with harder cheeses like Parmesan and Swiss typically containing more.

Many people with lactose intolerance can tolerate aged, hard cheeses like Parmesan, Swiss, and cheddar, as they contain very little lactose. The aging process allows the beneficial bacteria to consume most of the lactose, making these varieties easier to digest.

Probiotics, or beneficial bacteria, are found in many aged and fermented cheeses that haven't been heated after the fermentation stage. Good sources include Gouda, cheddar, Swiss, and some blue cheeses.

Healthier cheese options often include low-fat or lower-sodium varieties. Part-skim mozzarella, Swiss, cottage cheese, and feta are good choices. Aged, fermented cheeses also offer probiotic benefits. The healthiest choice often depends on your specific dietary needs.

A standard serving size is typically 1 to 1.5 ounces, which is roughly the size of a matchbox or two dice. Portion control is essential due to cheese's calorie density.

Yes, cheese is a concentrated source of calcium and phosphorus, two minerals crucial for bone formation and density. Regular, moderate consumption can contribute to stronger bones and potentially reduce the risk of osteoporosis.

As a calorie-dense food, overconsumption of cheese can contribute to weight gain. However, its high protein content can also increase feelings of fullness and help manage overall calorie intake. The key is to enjoy it in moderation as part of a balanced diet.