Is cheese ok on a Mediterranean diet? Navigating dairy for better health

November 3, 2025 •

4 min read

According to a 2024 review in Nutrients, the Mediterranean diet is associated with a reduced risk of heart disease, and it's a common misconception that this eating pattern is entirely dairy-free. In reality, is cheese ok on a Mediterranean diet? The simple answer is yes, but the key lies in moderation, mindful selection, and balancing your overall dairy intake.

Quick Summary

Cheese is acceptable in moderation on the Mediterranean diet, with an emphasis on fresh, flavorful, and fermented varieties like feta and ricotta rather than highly processed options. Portion control is crucial, with typical recommendations suggesting no more than a few servings per week. The nutritional value of cheese, including protein and calcium, can fit into this healthy eating pattern when balanced with other whole foods.

Key Points

Moderation is key: Cheese is acceptable on the Mediterranean diet, but it should be consumed in limited quantities, typically a few times per week.
Choose fresh, fermented cheeses: Prioritize natural, flavorful, and less-processed varieties like feta, ricotta, mozzarella, and goat cheese over heavily processed options.
Emphasize flavor over volume: Intense cheeses like Parmesan can be used sparingly as a flavor enhancer, so you get the taste you want in smaller doses.
Focus on balanced intake: Balance your cheese consumption with other dairy options, such as plain Greek yogurt or low-fat milk, to manage overall saturated fat.
Treat it as a garnish: Use cheese as a topping or an ingredient to complement a dish, not as the main focus of your meal.

The Role of Dairy in the Mediterranean Diet

The traditional Mediterranean diet is not a strict regimen but a holistic approach to eating, with a focus on fresh, whole foods and a balanced intake of all food groups. Dairy, including cheese, occupies a moderate place on the traditional food pyramid, unlike the plant-based foods that form its foundation. While highly processed dairy products, like American cheese slices and cream-based sauces, are discouraged, natural and fermented cheeses are a traditional and beneficial component of the diet. This reflects the regions' historical and agricultural practices, where smaller herds of sheep and goats were more common than large cattle farms.

Prioritizing Traditional Cheeses

The secret to including cheese successfully in your Mediterranean diet is prioritizing fresh, artisan-style varieties made with simple ingredients. These traditional cheeses tend to be less processed and often offer probiotic benefits from fermentation, supporting gut health. They are also more flavorful, meaning a smaller portion can provide satisfying taste.

Feta: A Greek staple, this tangy and salty cheese is made from sheep's or goat's milk and is a powerful source of protein and calcium. Its briny flavor adds a bold punch to salads and vegetables.
Ricotta and Mozzarella: These Italian cheeses are often made with lower-fat milk and have a higher moisture content than aged cheeses. Fresh mozzarella is particularly good on salads with tomatoes and basil.
Goat Cheese (Chevre): Made from goat's milk, which is often easier to digest for some people, goat cheese has a tangy and distinct flavor that pairs well with fruits and salads.
Parmigiano-Reggiano: A hard, flavorful Italian cheese that can be used sparingly to add a depth of umami to pasta dishes and vegetables.
Halloumi: This Cypriot cheese, typically made from sheep's and goat's milk, has a high melting point, making it excellent for grilling or pan-frying.

Moderation is the Key to Success

Just because cheese is included doesn't mean it should be consumed in large quantities. Unlike the American-style diet where large blocks of cheddar are common, the Mediterranean approach emphasizes smaller, more intentional portions. For many, this might mean enjoying a few ounces of cheese scattered over a salad or paired with whole-grain crackers during the week, rather than daily, heavy consumption. A good rule of thumb is to treat cheese as a flavor accent rather than the main event of a meal.

Comparison of Cheeses for the Mediterranean Diet


Cheese Type	Origin	Milk Source	Typical Consumption	Key Consideration	Best For
Feta	Greece	Sheep/Goat	Moderate	Flavorful, brined	Salads, topping for vegetables
Mozzarella	Italy	Cow/Buffalo	Moderate	Fresh, soft, and moist	Caprese salads, homemade pizza
Parmesan	Italy	Cow	Limited/Grated	Intense flavor, high sodium	Flavoring pasta, salads
Goat Cheese	Mediterranean	Goat	Moderate	Tangy flavor, easily digestible	Salads, paired with fruit
Halloumi	Cyprus	Sheep/Goat	Limited/Grilled	Brined, high salt content	Grilling or frying
Processed Cheese	Global	Various	Avoid	High additives, low nutritional value	Not recommended

Making Conscious Dairy Choices

Beyond just the type of cheese, it's also important to consider the overall dairy intake. The Mediterranean lifestyle incorporates other dairy products like Greek yogurt, which is a fantastic source of protein and probiotics. Opt for plain yogurt over sugary, flavored varieties. Similarly, choosing 1% or skim milk over whole-fat milk is a better choice for reducing saturated fat intake. By being mindful of these choices, you can ensure your dairy consumption aligns with the diet's heart-healthy principles.

Conclusion: Mindful Enjoyment

In short, is cheese ok on a Mediterranean diet? The answer is a resounding yes, provided you practice the guiding principles of moderation and select natural, high-quality options. By focusing on flavorful, less processed cheeses and enjoying them in small, controlled portions, you can enhance the taste of your meals while still reaping the myriad health benefits of this renowned diet. Cheese is not meant to be the main component of a Mediterranean meal but a complementary element, adding richness and nutritional value alongside an abundance of vegetables, fruits, and healthy fats. Enjoying meals with others and being physically active are also integral parts of the Mediterranean lifestyle, making mindful eating a pleasure rather than a chore.

How to Incorporate Cheese into Your Mediterranean Diet

Crumble a small amount of feta over a Greek salad with cucumbers, tomatoes, and olives.
Top homemade whole-wheat pita bread pizzas with part-skim mozzarella and fresh vegetable toppings.
Pair goat cheese with fresh figs and a drizzle of extra-virgin olive oil for a simple, elegant snack.
Grate a small amount of Parmesan over a bowl of whole-wheat pasta with a vegetable-based sauce.
Grill small slices of halloumi and serve with watermelon and fresh mint for a refreshing summer dish.

For more information on the Mediterranean Diet, explore the resources from Oldways.

Frequently Asked Questions

While recommendations vary slightly, many suggest limiting cheese to about 3 ounces per week, using it as a flavor enhancer rather than a main dish ingredient.

Yes, both full-fat and low-fat varieties of cheese are consumed in the Mediterranean diet. However, moderation is crucial, as is balancing your intake with other healthy fats like olive oil.

Traditional Mediterranean cheeses include feta (Greek), halloumi (Cypriot), ricotta and mozzarella (Italian), and goat cheese (chevre), which are often made from sheep or goat's milk.

No, highly processed cheeses with added ingredients should be limited or avoided on the Mediterranean diet. The focus is on natural, less-processed dairy.

Yes, many traditional Mediterranean cheeses are fermented, providing probiotics that are beneficial for gut health. Cheese is also a good source of protein, calcium, and other essential nutrients.

Use strongly flavored cheeses like feta or Parmesan sparingly to maximize taste with smaller portions. You can also pair cheese with other satisfying Mediterranean staples, such as nuts or whole-grain crackers.

Some find goat's milk cheese easier to digest, and it is a traditional part of the Mediterranean diet. Both are acceptable in moderation, but goat cheese can be a suitable option for those with sensitivities.