Is Cheddar Cheese Allowed on a Mediterranean Diet?

December 28, 2025 •

4 min read

Over 50 years of scientific research confirm the Mediterranean diet's heart-healthy benefits, which prompts many to wonder if they can keep cherished foods like cheddar cheese in their diet. While the diet doesn't forbid any food, it does emphasize moderation and specific food groups. So, how does cheddar cheese fare within these guidelines?

Quick Summary

This article explores the role of dairy, specifically cheddar cheese, within the Mediterranean diet framework. It covers the diet's general recommendations for cheese consumption, compares cheddar with more traditional Mediterranean cheeses, and offers guidance on moderation and portion control.

Key Points

Moderation is Key: Cheddar can be included in the Mediterranean diet, but only in moderation, as it is higher in saturated fat.
Focus on Plant-Based: The diet prioritizes fruits, vegetables, nuts, and healthy fats, with dairy as a secondary component.
Traditional Cheeses Preferred: Softer, less-processed cheeses like feta, goat cheese, and fresh mozzarella are more aligned with the diet's principles.
Check Portion Sizes: When consuming cheese, stick to small, mindful portions, such as 3 ounces per week.
Prioritize High-Quality: Choose a high-quality cheddar and use it to enhance flavor rather than as a primary ingredient.
Make Healthy Swaps: Consider alternatives like feta, fresh mozzarella, or goat cheese for lower fat and sodium options.

Understanding the Mediterranean Diet's Approach to Dairy

The Mediterranean diet is celebrated for its emphasis on whole, plant-based foods like fruits, vegetables, nuts, seeds, and whole grains, along with healthy fats, primarily olive oil. Dairy products, including cheese, are included, but in a different way than many Western diets. The approach is about quality, moderation, and choosing the right kinds of dairy. Instead of consuming large portions of high-fat dairy frequently, the diet recommends enjoying dairy products in low to moderate amounts. This typically means a few servings per week, rather than daily, heavy consumption.

Where Cheddar Fits (or Doesn't Fit) In

Cheddar cheese is not a traditional staple of Mediterranean cuisine in the same way feta, halloumi, or fresh mozzarella are. The key distinction lies in the type and fat content. Traditional Mediterranean cheeses are often fresher, softer, and made from goat's or sheep's milk. They tend to be lower in saturated fat and sodium than many aged, hard cheeses like cheddar. This is not to say cheddar is strictly forbidden, but it falls into the category of foods to be consumed sparingly due to its higher saturated fat content. The vibrant orange color of many cheddars comes from beta-carotene additives, not from being 'processed' as some mistakenly assume, but its nutritional profile is still less aligned with the diet's principles of focusing on lean and fresh foods.

The Importance of Portion Control and Moderation

For those who love cheddar, it's not a matter of complete elimination but rather of control. The recommended serving size for cheese on the Mediterranean diet is small—about the size of four dice, or 3 ounces per week. This small portion can be used as a flavorful accent rather than a main component of a meal. For example, grating a small amount of a sharp, high-quality cheddar over a salad or a vegetable dish is a way to enjoy its flavor while adhering to the diet's overall principles. The focus shifts from a large cheese platter to a mindful, flavour-enhancing addition.

Comparison of Cheddar Cheese vs. Traditional Mediterranean Cheeses


Feature	Cheddar Cheese	Traditional Mediterranean Cheeses (Feta, Halloumi, Fresh Mozzarella)
Saturated Fat	Generally higher, especially in aged varieties.	Typically lower, especially those made from goat's or sheep's milk.
Sodium Content	Often higher due to the aging and manufacturing process.	Can vary, but many varieties are relatively lower or can be found in lower-sodium versions.
Primary Milk Source	Cow's milk.	Often goat's, sheep's, or buffalo's milk.
Flavor Profile	Sharp, nutty, and savory; can range from mild to extra sharp.	Briny, salty (Feta); mild, milky (Mozzarella); mild, savory (Halloumi).
Typical Use	Often melted on dishes, or as a snack or appetizer.	Crumbled over salads, grilled, or eaten fresh with herbs and olive oil.

Making Healthier Cheese Swaps

If you find yourself relying heavily on cheddar, making simple swaps can bring you more in line with the Mediterranean diet's recommendations. Instead of a high-fat, high-sodium aged cheddar, try some of these options:

Feta cheese: A classic for a reason, its salty flavor can add a punch to salads and roasted vegetables.
Goat cheese (chèvre): This tangy, soft cheese pairs beautifully with salads, fruit, and crackers.
Fresh mozzarella: Made from buffalo or cow's milk, it's milder and lower in fat, and excellent with tomatoes and basil.
Ricotta cheese: A low-fat, fresh cheese that can be used in both sweet and savory dishes.
Parmigiano-Reggiano: While a hard cheese, a little goes a long way. Grating a small amount adds a rich, umami flavor to pasta dishes. Its high flavor-to-portion ratio is ideal for this dietary pattern.

The Broader Picture: A Mindful Approach

The Mediterranean diet is not a strict, prescriptive set of rules, but a lifestyle. This means focusing on overall eating patterns rather than getting hung up on individual foods. While cheddar cheese is not a traditional Mediterranean food, enjoying a small, high-quality piece occasionally won't derail your healthy eating. The key is balance. Filling your plate primarily with plants, using olive oil as your main fat, and treating dairy and other animal products as flavorful complements—not main attractions—is the path to success. This philosophy is what makes the diet so sustainable and enjoyable.

Conclusion: Can You Eat Cheddar Cheese on a Mediterranean Diet?

The short answer is yes, you can eat cheddar cheese on a Mediterranean diet, but it should be viewed as an occasional treat rather than a daily staple. The diet's emphasis is on fresh, whole foods, with dairy consumed in limited quantities. Traditional Mediterranean cheeses like feta and mozzarella are more aligned with the diet's core principles of lower saturated fat and cultural origin. When you do choose cheddar, opt for a high-quality, sharp variety and use it sparingly for its flavor. By focusing on moderation and prioritizing a wide array of plant-based foods and healthy fats, you can still enjoy your favorite cheese while reaping the considerable health benefits of the Mediterranean diet.

For further information on the Mediterranean diet, see this excellent resource from the American Heart Association.

Frequently Asked Questions

Yes, cheese is allowed, but in moderation. The Mediterranean diet encourages low to moderate consumption of dairy, with an emphasis on fresh, traditional cheeses like feta, ricotta, and mozzarella.

A general guideline is to limit cheese consumption to about 3 ounces per week. This is a small amount, encouraging it to be used as a flavouring accent rather than a core component of a meal.

Cheddar is not native to the Mediterranean region. It is an aged, hard cheese that is typically higher in saturated fat and sodium than the fresh, softer cheeses, often made from goat's or sheep's milk, that are traditional to the region.

Excellent alternatives include feta, fresh mozzarella, goat cheese (chèvre), and ricotta. These cheeses are often lower in saturated fat and are staples of Mediterranean cuisine.

The orange color in most cheddars comes from beta-carotene, an additive. It does not indicate that the cheese is 'processed.' However, regardless of color, the nutritional content of cheddar typically includes higher levels of saturated fat.

Yes, an occasional, small portion of high-quality cheddar can be enjoyed on a Mediterranean diet. The key is to focus on your overall eating pattern, ensuring that plants and healthy fats are the foundation of your diet.

Yes, all dairy is recommended in low to moderate amounts. This includes cheese, yogurt, and milk. The diet prefers low-fat or skim versions and encourages plain or Greek yogurt.