What Cheese Is Allowed in a Mediterranean Diet?

December 7, 2025 •

4 min read

According to a study published in the American Journal of Clinical Nutrition, the Mediterranean diet, with its emphasis on whole foods and heart-healthy fats, is consistently ranked as one of the healthiest eating plans. Navigating dairy, however, can be confusing, so understanding what cheese is allowed in a Mediterranean diet is key for those following this lifestyle.

Quick Summary

The Mediterranean diet includes cheese in moderation, with an emphasis on fresh, traditional varieties made from sheep or goat's milk. Best options are feta, ricotta, fresh mozzarella, and goat cheese, while processed or high-fat cheeses should be limited or avoided.

Key Points

Moderate Intake: Cheese is allowed, but should be consumed in small, mindful portions, typically a few times per week.
Prioritize Fresh Cheeses: Focus on fresh, less-processed varieties like feta, ricotta, fresh mozzarella, and soft goat cheese.
Choose Regional Varieties: Traditional Mediterranean cheeses, often made from sheep or goat's milk, are ideal.
Enhance Flavor: Use cheese to add a burst of flavor to dishes, not as the primary ingredient.
Be Mindful of Sodium: Strong-flavored cheeses like feta and Parmesan are high in sodium, so those sensitive to salt should choose lower-sodium options or smaller servings.
Limit Processed Cheeses: Avoid highly-processed cheeses and opt for more natural products to stay consistent with the diet's principles.
Embrace Probiotics: Fermented dairy products like Greek yogurt are encouraged and can serve as a healthy alternative or supplement to cheese.

Understanding Dairy's Role in the Mediterranean Diet

Unlike many Western diets that feature high daily dairy consumption, the traditional Mediterranean dietary pattern includes dairy products, particularly cheese and yogurt, in moderate amounts. The focus is on quality over quantity, with regional varieties made from sheep or goat's milk often taking precedence over common cow's milk cheeses. Fresh and fermented options are prioritized for their nutritional benefits and superior flavor, which means a little goes a long way. The guiding principle is to use cheese to enhance a dish's flavor, not as the main component.

Traditional Cheeses Allowed in the Mediterranean Diet

Several cheese types are staples in Mediterranean cuisine, celebrated for their distinct flavors and versatility in cooking. These include:

Feta: A classic Greek brined curd cheese made from sheep's milk or a mix of sheep's and goat's milk. Its tangy, salty, and crumbly nature makes it perfect for salads, warm dishes, and as a simple side with olives. It is naturally lower in fat and calories than many aged cheeses.
Goat Cheese (Chèvre): Often easier to digest for some people than cow's milk cheese, goat cheese comes in both soft and hard varieties. The mild, earthy flavor of a fresh chèvre pairs beautifully with salads or on whole-grain bread, while aged versions can add a sharper note to cooked dishes.
Ricotta: This Italian whey cheese, made from the leftover whey from other cheese production, is fresh and soft. Whether made from cow, sheep, or goat's milk, its mild flavor is excellent in both sweet and savory applications, from lasagna to a light dessert with fruit and honey. Opt for part-skim or fresh ricotta.
Fresh Mozzarella: The soft, milky texture of fresh mozzarella is a Mediterranean favorite. When made with part-skim milk, it's a lighter choice and pairs wonderfully with tomatoes and basil for a simple caprese salad.
Halloumi: A semi-hard Cypriot cheese, halloumi is known for its high melting point, which makes it ideal for grilling or frying. It provides a salty, squeaky texture and is often served with a squeeze of lemon.
Manchego and Pecorino: These firmer, aged cheeses are traditionally made from sheep's milk in Spain and Italy, respectively. Because of their strong, salty flavor, a small amount goes a long way, making them excellent for grating over pasta or pairing with fruit.

Comparing Mediterranean Cheese Options


Feature	Feta	Fresh Mozzarella	Ricotta	Goat Cheese	Aged Cheeses (Pecorino, Manchego)
Texture	Crumbly, brined	Soft, moist, elastic	Soft, creamy, granular	Soft to firm (fresh vs. aged)	Hard, grainy
Flavor	Tangy, salty, savory	Mild, milky, delicate	Mild, slightly sweet	Earthy, tangy	Sharp, salty, nutty
Milk Source	Sheep and/or goat	Buffalo or cow	Sheep, cow, or goat whey	Goat	Sheep
Primary Use	Salads, appetizers, baked dishes	Salads, pizzas, caprese	Fillings, desserts, spreads	Salads, spreads, cooked dishes	Grating, small amounts on pasta or plates
Sodium	High	Moderate	Low to moderate	Low to moderate	High
Probiotics	Yes (in traditional versions)	No	No	No	No

The Importance of Moderation and Quality

While cheese is allowed, the Mediterranean diet emphasizes mindful consumption. Dairy products, including cheese, are consumed much less frequently than plant-based foods. The Cleveland Clinic recommends aiming for no more than 3 ounces of cheese per week, a stark contrast to typical Western consumption. The key is to savor the rich flavor of high-quality, unprocessed cheeses rather than mindlessly consuming large portions of highly processed products.

For those with sodium concerns, focusing on lower-sodium cheeses like ricotta is advisable. When selecting cheese, check labels to ensure it is as unprocessed as possible and, if sensitive to sodium, seek out low-sodium varieties. The Mediterranean diet also favors plain Greek yogurt, which is a fantastic source of protein and probiotics and can be used in place of cheese in some recipes. Ultimately, balancing your diet with a rich variety of fruits, vegetables, whole grains, nuts, and healthy fats is the most important aspect of following the Mediterranean lifestyle.

Conclusion

Cheese can be a delicious and healthy part of a Mediterranean diet when chosen and consumed wisely. Opt for flavorful, less-processed varieties like feta, goat cheese, and ricotta, and enjoy them in small, mindful portions. By focusing on quality and moderation, you can enjoy the rich flavors of Mediterranean cheeses without compromising the overall health benefits of this renowned dietary pattern. Remember that these cheeses are meant to complement the star ingredients—fresh produce and whole foods—not overshadow them.

For more information on Mediterranean food pairings, consider exploring resources such as the Mediterranean Diet Roundtable at https://mdroundtable.com/.

Frequently Asked Questions

Most experts recommend consuming cheese in moderation, with some guidelines suggesting no more than 3 to 4 ounces per week. The key is to treat it as a flavorful addition to meals rather than a main component.

Yes, feta is an excellent choice for the Mediterranean diet. It's a traditional cheese from the region, often made from sheep and goat's milk, and its strong flavor means a little goes a long way.

Ricotta is a great low-sodium option for the Mediterranean diet. Fresh mozzarella and soft goat cheese are also good choices, though it is always wise to check the nutrition labels for exact sodium content.

Yes, fresh mozzarella is allowed and is a popular choice. It is best to choose a part-skim version and enjoy it in moderation as part of a meal like a caprese salad.

Yes, most varieties of goat cheese (chèvre) are considered Mediterranean diet-friendly. They are often made with lower fat content than cow's milk cheese and are a traditional part of regional cuisine.

Aged, hard cheeses like Parmesan and Pecorino are allowed but should be used sparingly due to their higher salt and saturated fat content. A small sprinkle to enhance flavor is the ideal approach.

Limit or avoid highly processed cheeses (like American slices), butter, and cream, which are high in saturated fat. Instead, choose natural, flavorful cheeses and fermented options like plain Greek yogurt.