Is cheese healthy or unhealthy for you?

December 4, 2025 •

4 min read

With the average American consuming nearly 40 pounds of cheese annually, its role in a healthy diet is a subject of great interest and debate. Some hail it as a superfood rich in nutrients, while others condemn its high fat and sodium content. So, where does the truth lie regarding whether cheese is healthy or unhealthy for you?

Quick Summary

This article examines the complex nutritional profile of cheese, weighing its rich content of protein and calcium against potential downsides like high fat and sodium, and explains how moderation and context are crucial for a balanced diet.

Key Points

Rich in Nutrients: Cheese is an excellent source of calcium, protein, vitamin B12, and phosphorus, which are vital for bone health and muscle function.
Risks from Overconsumption: Many cheeses are high in saturated fat, sodium, and calories, which can contribute to heart disease and high blood pressure if consumed in excess.
Healthier Options Exist: Cheeses vary greatly in their nutritional profile; lower-fat, lower-sodium options like Swiss, cottage cheese, and part-skim mozzarella offer benefits with fewer risks.
Moderation is Critical: Portion control is essential for integrating cheese into a healthy diet. A serving is typically 1 to 1.5 ounces.
Context Matters: How cheese is consumed—whether paired with healthy foods or as part of a high-calorie, high-sodium meal—significantly impacts its overall health effect.
Lactose and Probiotics: Hard, aged cheeses are naturally low in lactose, making them more digestible for those with intolerance. Some fermented cheeses also contain beneficial probiotics.

The Case For Cheese: Health Benefits

Cheese is a dairy product that is a concentrated source of many valuable nutrients. Its specific nutritional profile varies widely depending on the type and how it is made, but it is generally recognized for its high content of certain vitamins and minerals.

Nutrient powerhouse

Cheese is packed with essential nutrients that support various bodily functions. Key vitamins and minerals found in cheese include:

Calcium: Crucial for bone and dental health, a single 1-ounce portion of some hard cheeses can provide a significant percentage of the daily recommended intake.
Protein: An excellent source of high-quality protein, which is vital for building and repairing tissues, including muscle. Cottage cheese, in particular, is noted for its high protein-to-calorie ratio.
Vitamin B12: Essential for nerve function and red blood cell production.
Zinc: Plays an important role in immune function and wound healing.
Phosphorus: Works with calcium to maintain strong bones and teeth.

Bone and dental health

Thanks to its rich calcium, protein, and phosphorus content, regular and moderate cheese consumption has been linked with higher bone mineral density and a lower risk of fractures. Some aged cheeses also contain Vitamin K2, which helps calcium reach the bones instead of accumulating in the arteries. Studies also suggest that eating cheese can raise the pH level in dental plaque, which may help protect against cavities.

Gut health

Certain fermented cheeses that are aged but not heat-treated may contain probiotics, which are beneficial bacteria that can improve gut health, reduce inflammation, and support immunity. Examples include some varieties of Gouda and Cheddar.

The Argument Against Cheese: Health Risks

Despite its nutritional advantages, cheese also comes with potential health risks that are important to consider. The concentration of certain components can be detrimental, especially when consumed in large quantities or in conjunction with an otherwise unhealthy diet.

High saturated fat and calories

Most full-fat cheeses are high in saturated fat and calories. Excessive intake of saturated fat can raise LDL ('bad') cholesterol levels, increasing the risk of cardiovascular disease. While recent research suggests the relationship between saturated fat and heart health is complex, and some fermented dairy fats may not be as harmful as previously thought, moderation is still widely advised.

Elevated sodium content

Cheese-making requires salt to control moisture and prevent bacterial growth, so many varieties are high in sodium. A high-sodium diet can contribute to high blood pressure, a significant risk factor for heart disease and stroke. Aged and processed cheeses typically have the highest sodium levels, whereas some fresh cheeses like mozzarella and Swiss are comparatively lower.

Lactose intolerance

Cheese contains varying levels of lactose, the milk sugar that some individuals cannot digest properly due to a lack of the lactase enzyme. This can lead to digestive issues such as bloating, gas, and diarrhea. Aged, hard cheeses like Parmesan and Swiss generally have very low lactose levels, making them more tolerable for some individuals.

The context of consumption

The health effects of cheese are highly dependent on the overall dietary pattern. For example, a piece of high-quality cheese paired with fruit is vastly different nutritionally from a large serving of processed cheese on a burger or pizza, which comes with other high-fat, high-sodium components.

Cheese Comparison Table

To illustrate the nutritional variety, here is a comparison of different cheeses based on a 1-ounce (28g) portion:


Cheese Type	Calories	Saturated Fat (g)	Sodium (mg)	Protein (g)	Calcium (mg)
Cheddar	114	6	190	6.4	200
Swiss	111	5	53	7.7	300
Part-Skim Mozzarella	72	2.9	175	6.9	222
Feta	75	3.8	323	4	140
Low-Fat Cottage	22*	0.8*	120*	8*	35*

*Values for low-fat cottage cheese are per 1/4 cup serving (approx. 56g), not 1 oz.

Conclusion: The Balanced Verdict

Ultimately, the question of whether cheese is healthy or unhealthy depends on the type, quantity, and overall context of its consumption. As a whole food, high-quality cheese can be a nutrient-dense part of a balanced diet, providing important protein, calcium, and other vitamins. However, its high calorie, saturated fat, and sodium content warrant moderation, particularly for individuals with pre-existing health concerns such as high cholesterol or hypertension. Choosing healthier varieties like Swiss, part-skim mozzarella, or low-fat cottage cheese, and being mindful of portion sizes, allows you to enjoy cheese without compromising your health goals. For most people, cheese is not a villain, but an ingredient to be savored mindfully.

External Resource: For more detailed information on a wide range of foods, including cheese, and to understand their nutritional value, visit the Harvard T.H. Chan School of Public Health's nutrition source page.

Moderation is the key. Regardless of your chosen cheese type, sticking to recommended portion sizes (typically 1-1.5 ounces) is the most reliable strategy for reaping the benefits without the risks. Pairing cheese with fiber-rich foods like fruits, vegetables, and whole-grain crackers is also a great way to create a more balanced snack or meal.

Frequently Asked Questions

Generally, lower-fat cheeses like low-fat cottage cheese, part-skim mozzarella, and Swiss are considered healthier options. Swiss cheese is also notably lower in sodium than many other varieties.

Yes, cheese can be part of a heart-healthy diet if consumed in moderation. Opt for lower-fat and lower-sodium varieties and be mindful of your overall saturated fat and sodium intake from other sources.

Full-fat cheese contains higher levels of saturated fat and calories. While recent research suggests the picture is more complex, eating full-fat cheese in moderation is key. Reduced-fat versions are a good alternative if you are watching your fat intake.

Research is mixed, but the saturated fat in cheese can affect blood cholesterol levels more than the cholesterol content itself. Moderate consumption is generally considered acceptable, even for those with high cholesterol, when part of a balanced diet.

Many people with lactose intolerance can tolerate aged, hard cheeses like Parmesan, Swiss, and aged Cheddar because the aging process significantly reduces their lactose content. Softer, fresh cheeses tend to have more lactose.

Experts recommend sticking to a moderate portion size, typically around 1 to 1.5 ounces per day, depending on your overall diet and health goals. Weighing portions can help prevent overconsumption.

Some cheeses, particularly certain aged or fermented types like Gouda, can contain probiotics. However, not all cheeses are probiotic sources, especially highly processed varieties.