Is Goat Cheese Bad for Cholesterol? Separating Fact from Fiction

November 16, 2025 •

4 min read

According to a 2011 study published in the American Journal of Clinical Nutrition, cheese does not necessarily increase total and LDL-cholesterol levels when compared with an equivalent intake of fat from butter. This finding challenges long-held beliefs, prompting a closer look at whether goat cheese is bad for cholesterol or actually a more heart-healthy choice.

Quick Summary

Goat cheese is often misunderstood regarding its impact on cholesterol. The effect is nuanced, influenced by its fat composition, dairy matrix, and the specific variety consumed. It can fit into a heart-healthy diet when eaten in moderation, especially when comparing it to other fatty dairy products.

Key Points

Moderate Consumption is Key: Enjoy goat cheese in small portions as part of a balanced diet, not as a primary fat source.
Lower Fat Than Many Cheeses: Goat cheese typically contains less fat and fewer calories than many popular cow's milk cheeses.
Neutral Effect on LDL: Some studies indicate that moderate consumption of goat cheese does not negatively impact "bad" LDL cholesterol levels.
Easier to Digest: With smaller fat molecules and lower lactose, goat cheese is often more digestible for those with sensitivities.
Nutrient-Dense: Goat cheese provides valuable nutrients like protein, calcium, and probiotics that support overall health.
Superior to Butter: When compared gram for gram, cheese, including goat cheese, has shown a more favorable or neutral effect on cholesterol levels than butter.
The Food Matrix Matters: The unique composition of nutrients in cheese may alter how the body processes its fats, suggesting saturated fat from cheese has a different effect than fat from butter.

The Nuanced Relationship Between Cheese and Cholesterol

For years, dietary advice for managing cholesterol was straightforward: limit all saturated fat, including cheese. However, recent research suggests the picture is more complex. The "food matrix" of cheese—the unique combination of nutrients and structures—may alter how our bodies process the saturated fat it contains. Instead of simply raising bad (LDL) cholesterol, some studies have shown that eating cheese has a more neutral effect when compared with other dairy fats like butter. The high calcium content in cheese is one theory for this effect, potentially binding to fats and increasing their excretion.

Nutritional Profile of Goat Cheese

Goat cheese has a nutritional profile that differs significantly from cow's milk cheese, making it a compelling alternative for the health-conscious consumer. Many varieties of goat cheese, particularly fresh chèvre, are lower in fat and calories than their cow's milk counterparts. A single ounce of soft goat cheese contains around 75 calories, 6 grams of total fat, and 13 mg of cholesterol. It is also a good source of protein, calcium, and phosphorus, while also providing beneficial probiotics that support gut health.

How Goat Cheese Affects Cholesterol

While all cheese, including goat cheese, contains saturated fat and some cholesterol, its impact is not as direct as once thought. One 12-week study involving overweight and obese subjects saw no change in LDL cholesterol levels, even among those consuming 60g of commercial goat cheese daily. Intriguingly, the group that consumed omega-3 enriched goat cheese saw a significant increase in their "good" HDL cholesterol. This suggests that moderate consumption, especially of healthier varieties, may not worsen your lipid profile.

Unique Features of Goat Cheese

Several factors may contribute to goat cheese's more favorable reputation:

Easier Digestion: The fat globules in goat's milk are smaller and more easily digested than those in cow's milk. Goat milk also contains less lactose, a benefit for people with sensitivities.
A2 Casein Protein: Goat's milk predominantly contains A2 beta-casein protein, which some find easier to digest than the A1 beta-casein found in many cow's milk cheeses.
Beneficial Lipids: Some goat cheeses may contain specific polar lipids that have anti-inflammatory effects and can reduce platelet activation, both key mechanisms in the development of cardiovascular disease.

Comparison of Goat vs. Cow Cheese

When evaluating cheese options, the milk source is a critical difference. Here is a comparison highlighting key distinctions related to cholesterol and heart health:


Feature	Goat Cheese	Cow Cheese (e.g., Cheddar)
Fat Content	Generally lower in calories and fat, especially fresh varieties.	Varies widely, but many common types are higher in fat and saturated fat.
Saturated Fat	Contains saturated fat, but less than many cow's cheeses. A 1oz serving has ~4g.	Often higher in saturated fat. A 1oz serving can have up to 5.4g or more.
Cholesterol Content	Relatively low compared to many cow's cheeses. A 1oz serving has ~13mg.	Varies, but many popular cheeses are higher. A 1oz serving can have ~28mg.
Fat Molecules	Smaller fat globules that are more easily digestible.	Larger fat molecules which can be harder for some to process.
Lactose	Lower in lactose, making it easier on the digestive system for some individuals.	Higher lactose content, which can be an issue for people with lactose intolerance.

How to Incorporate Goat Cheese into a Healthy Diet

To enjoy goat cheese without negatively impacting your cholesterol, follow these guidelines:

Practice Portion Control: Stick to recommended serving sizes, typically around 30-50 grams, to manage saturated fat intake.
Choose Wisely: Opt for fresh, soft goat cheese more often, as these varieties tend to be lower in fat and sodium than aged or hard goat cheeses.
Pair with Healthy Foods: Combine goat cheese with other cholesterol-lowering foods. Serve it crumbled over a salad with olive oil, on whole-grain toast with avocado, or with fruits and nuts.
Substitute Smarter: Use goat cheese as a flavorful alternative to higher-fat dairy products like butter or cream cheese in certain dishes.

Here are some delicious ways to enjoy goat cheese moderately:

Crumble fresh goat cheese over roasted beets and arugula with a balsamic glaze.
Spread a small amount on a whole-wheat cracker and top with figs or honey.
Add a scoop to vegetable soups for extra creaminess.
Blend with herbs and lemon juice for a tangy, lower-fat dip.
Use in place of high-fat cheddar in quesadillas with lots of vegetables.

Conclusion: Is Goat Cheese Bad for Cholesterol?

Goat cheese is not inherently bad for cholesterol, especially when consumed in moderation as part of a balanced diet. Its specific nutritional composition, including lower fat content compared to many popular cow's cheeses and easily digestible fats, makes it a viable and often healthier dairy choice for those monitoring their lipid levels. The evidence suggests that the relationship between cheese and cholesterol is more complex than a simple cause-and-effect, with the overall food matrix playing a significant role. When enjoyed thoughtfully and in reasonable portions, goat cheese can be a flavorful and nutritious addition to a heart-healthy eating plan, defying its old-fashioned reputation as a cholesterol-raising culprit. For individuals with severe hypercholesterolemia, consulting a healthcare professional is always the best approach, but for most, goat cheese can be safely included in their diet.

Authoritative Sources

"Cheese intake in large amounts lowers LDL-cholesterol concentrations compared with butter intake of equal fat content" - The American Journal of Clinical Nutrition: https://www.sciencedirect.com/science/article/pii/S0002916523025388
"Low-Cholesterol Cheese: How to Pick the Healthiest Options" - Everyday Health: https://www.everydayhealth.com/nutrients-supplements/what-cheese-is-lower-in-cholesterol/

Frequently Asked Questions

Yes, goat cheese does contain saturated fat. However, because its overall nutritional profile differs from cow cheese and its fat content is often lower, it can still fit into a healthy diet when portion sizes are controlled.

Goat cheese is often considered a better option for managing cholesterol, especially fresh chèvre. It typically contains less total fat and cholesterol per serving than many common cow's milk cheeses, and its fat globules are smaller and easier to digest.

The healthiest goat cheese varieties for high cholesterol are typically fresh or soft cheeses like chèvre. These tend to have lower fat and sodium levels compared to harder, aged goat cheeses.

Moderation is key. Nutrition experts often recommend portion sizes of approximately 30-50 grams of cheese, 2-3 times per week, as part of an overall balanced and healthy diet. Consult a healthcare provider for personalized advice.

Some studies suggest that moderate consumption of regular goat cheese does not significantly alter LDL ('bad') cholesterol levels. This is contrary to earlier assumptions and may be due to its unique food matrix.

Specific types of goat cheese, such as those naturally enriched with omega-3 fatty acids, have been shown to increase 'good' HDL cholesterol levels. Furthermore, some varieties may contain anti-inflammatory lipids that benefit heart health.

The probiotics in goat cheese support a healthy gut microbiota, which is linked to overall health, including heart health. A healthy gut can aid in reducing inflammation, a key risk factor for cardiovascular disease.