How Much Raw Cheese Per Day? Finding the Right Balance

January 12, 2026 •

4 min read

According to a meta-analysis, consuming an average of 40 grams of cheese per day may be associated with a reduced risk of heart disease. While these findings offer reassuring news for cheese lovers, understanding how much raw cheese per day is appropriate involves balancing its unique nutritional aspects with crucial safety considerations.

Quick Summary

Optimal daily raw cheese intake depends on overall dietary context and health status. Potential benefits include probiotics and flavor, though crucial safety standards are paramount due to bacterial risks. Moderate consumption is recommended.

Key Points

Moderate Intake: For most healthy adults, 1-2 ounces (30-60g) of raw cheese daily is a sensible guideline, though context is key.
Flavor vs. Safety: Raw cheese advocates tout its complex flavor and higher enzyme content, while critics emphasize the higher risk of bacterial contamination.
Aging for Safety: In the U.S., raw-milk cheese must be aged at least 60 days to reduce harmful bacteria, but risks are not entirely eliminated.
Vulnerable Groups: Pregnant women, children, the elderly, and immunocompromised individuals should avoid raw cheese due to foodborne illness risk.
Sourcing Matters: Always purchase raw cheese from reputable producers who adhere to strict hygiene standards and follow all safety regulations.
Nutritional Similarities: While some nutrients are reduced by pasteurization, studies show the nutritional difference between raw and pasteurized cheese is often minor.

Recommended Daily Intake for Raw Cheese

Determining the appropriate daily amount of raw cheese is similar to standard cheese, prioritizing moderation due to its saturated fat and sodium content. While some guidelines recommend limiting consumption to around 30g daily, some research suggests intake around 40g may be associated with cardiovascular benefits. For most adults in good health and with no dairy sensitivities, a daily portion of 1 to 2 ounces (approximately 30 to 60 grams) is a reasonable guideline, provided it fits within their overall dietary goals. For those with heart health concerns, a nutritionist might recommend a more conservative amount, perhaps just 1 ounce a few times per week. A proper perspective on portion size is key, as a small block of cheese can be high in calories, fat, and sodium.

Factors Influencing Your Daily Intake

Several factors can influence the right amount of raw cheese for your diet. These include:

Your Overall Diet: If your diet is low in saturated fats and sodium from other sources, you have more flexibility with your daily cheese intake.
Health Status: Individuals with pre-existing heart conditions or high blood pressure should be more mindful of their intake.
Digestive Sensitivity: Raw cheese contains enzymes that may aid in digestion for some individuals, but those with lactose intolerance may still need to limit their consumption.

Raw vs. Pasteurized Cheese: A Comparison

Advocates for raw cheese praise its rich, complex flavor profile and perceived nutritional advantages. They claim that the unpasteurized milk preserves beneficial enzymes, probiotics, and nutrients that are partially lost during the pasteurization process. Critics, however, focus on the inherent health risks of unpasteurized dairy. The debate hinges on balancing flavor and nutrient retention against food safety. Here is a comparative look:


Feature	Raw Cheese	Pasteurized Cheese
Microbial Content	Contains naturally occurring beneficial bacteria and enzymes, but also carries risk of harmful pathogens like Listeria and E. coli.	Harmful and beneficial bacteria are killed by heat. Relies on added cultures for cheesemaking.
Flavor Profile	Often praised for a richer, more complex flavor that reflects the 'terroir' of the milk's origin.	Flavor is generally more consistent and less complex due to the killing of natural microflora.
Nutritional Value	Claims to be more nutrient-rich, with potential higher levels of vitamins and enzymes, though evidence suggests differences can be minor.	Nutrient profile is very similar, with some minor loss of water-soluble vitamins during heat treatment.
Safety & Regulation	High-risk food, especially for vulnerable populations. In the U.S., requires aging for at least 60 days to reduce risk.	Generally considered safer due to the heat-treatment process that kills harmful pathogens.
Digestibility	Some individuals with sensitivity find it easier to digest due to preserved enzymes.	For some with lactose issues, certain low-lactose varieties might be better, but the product itself lacks natural enzymes to aid digestion.

The Risks and Safety of Raw Cheese

Despite the appealing flavor and nutritional claims, the primary concern with raw cheese is the potential for foodborne illness. Unpasteurized milk can harbor dangerous bacteria, such as E. coli, Listeria, Salmonella, and others, which can cause serious illness, especially in vulnerable individuals. The Centers for Disease Control and Prevention (CDC) has documented numerous outbreaks linked to raw dairy products.

To mitigate this risk, the U.S. Food and Drug Administration (FDA) requires that raw-milk cheese be aged for at least 60 days before sale. The aging process, which involves controlling moisture and acidity, helps create an environment where harmful bacteria are less likely to survive. However, even with this regulation, the risk is not entirely eliminated, and experts like those at Consumer Reports advise caution, especially for vulnerable populations.

Who Should Avoid Raw Cheese?

Due to the elevated risk of pathogens, certain groups of people should strictly avoid all unpasteurized dairy products, including raw cheese. These include:

Pregnant women
Children and infants
Older adults
Individuals with weakened immune systems (e.g., those with HIV/AIDS, cancer, diabetes)

Conclusion: Moderation and Conscious Sourcing

For healthy adults, incorporating raw cheese into a balanced diet is possible when done in moderation and with attention to quality and safety. While raw cheese offers a complex flavor and potential nutritional benefits, these must be weighed against the inherent risks of consuming unpasteurized dairy. Adhering to daily serving recommendations (around 1 to 2 ounces) and sourcing your cheese from reputable, safety-conscious producers is crucial. Ultimately, the decision to include raw cheese is a personal one, best made with full awareness of the potential risks and benefits. For those seeking to minimize risk, pasteurized cheese remains a safe and widely available alternative. Find more information on dairy safety from the FDA's official website.

Frequently Asked Questions

For healthy adults, eating raw cheese daily in moderation (1-2 oz) is generally considered safe if sourced from a reputable producer following safety standards, like the 60-day aging rule in the U.S..

Raw cheese is made from unpasteurized milk and typically has a more complex flavor, while pasteurized cheese is made from milk heated to kill bacteria, offering greater safety and consistency.

Advocates claim raw cheese retains more beneficial enzymes and probiotics, which may aid digestion and gut health. However, studies show that major nutrient differences are often minor, and the health risks are higher.

No, pregnant women are advised to avoid unpasteurized soft cheeses due to the risk of Listeria, which can cause serious illness during pregnancy.

The main risks include foodborne illnesses caused by harmful bacteria like Listeria, E. coli, and Salmonella, which can be present in unpasteurized milk.

Cheese labels will typically state if they are made with 'raw milk' or 'unpasteurized milk'. In the U.S., raw cheese must also be aged for a minimum of 60 days.

The 60-day aging process significantly reduces the risk of harmful bacteria, but it does not eliminate all risks. Good hygiene and sourcing from reputable makers are still crucial.