What cheese is the healthiest? Your Guide to Nutritious Dairy Choices

October 3, 2025 •

3 min read

With hundreds of cheese varieties available, not all dairy products are created equal when it comes to nutritional benefits. The healthiest cheeses are often those lower in fat and sodium while packing a powerful protein and nutrient punch. Understanding what cheese is the healthiest depends largely on your specific health objectives, from weight management to managing blood pressure.

Quick Summary

This guide explores the nutritional differences between various cheeses. It details which types are low in calories, high in protein, and lower in sodium, helping you make informed dietary choices based on your health needs.

Key Points

Prioritize Protein: Low-fat cottage cheese is a top contender for its high protein content and low-calorie count, making it excellent for satiety and weight management.
Watch the Sodium: Fresh mozzarella and Swiss cheese are naturally lower in sodium than most aged, hard cheeses, benefiting blood pressure management.
Flavor Over Volume: Use strongly flavored cheeses like aged Parmesan or feta sparingly as a garnish to maximize taste without adding excessive calories or sodium.
Look for Probiotics: Aged, non-pasteurized cheeses such as Swiss, cheddar, and Gouda can contain beneficial probiotics for improved gut health.
Embrace Versatility: Cheeses like ricotta and mozzarella offer flexible, low-fat options that can be seamlessly incorporated into a wide variety of meals, both savory and sweet.

While cheese is often scrutinized for its fat and sodium content, it is also a rich source of protein, calcium, and other essential nutrients. The key to including cheese in a healthy diet lies in understanding the nutritional profiles of different varieties and practicing moderation. Selecting the right type of cheese can significantly impact your overall intake of saturated fat, calories, and sodium.

The Top Contenders for Healthiest Cheeses

Several cheeses consistently rank high for their favorable nutritional makeup. These are typically fresh, unaged, or made from lower-fat milk, which results in fewer calories and less saturated fat per serving.

Cottage Cheese

Low-fat cottage cheese is often recommended as a healthy cheese choice due to its high protein content and relatively low calories, aiding in weight management and promoting fullness. Low-sodium options are also available.

High Protein: Good for muscle repair and satiety.
Low Fat: Low-fat varieties offer reduced saturated fat.
Versatile: Can be used in various dishes.

Ricotta Cheese

This fresh cheese is lower in fat and calories than many creamy alternatives and provides easily absorbed whey protein. Ricotta is also naturally lower in sodium.

Whey Protein: Supports muscle growth.
Lower Sodium: Suitable for those monitoring salt intake.
Rich in Calcium and Vitamin B12: Beneficial for bone health and energy.

Mozzarella

Part-skim and fresh mozzarella are considered healthy options, being lower in calories and sodium than many aged cheeses. Fresh mozzarella may also contain probiotics that support gut health.

Low in Calories and Sodium: Part-skim versions have less fat and calories.
Probiotics: Some beneficial bacteria are present.

Swiss Cheese

Swiss cheese is a good option due to its low sodium content, making it suitable for managing blood pressure. It also offers good levels of calcium and protein.

Low Sodium: Beneficial for those needing to reduce salt.
High Calcium: Supports bone health.
Probiotics: Some aged varieties include beneficial bacteria.

The Role of Aged Cheeses and Portion Control

Aged cheeses can be higher in fat and sodium but can be part of a healthy diet in small, controlled portions. Their intense flavor means a little goes a long way to satisfy cravings without excessive calories and saturated fat.

Parmesan

Parmesan is a hard, aged cheese with a strong flavor. A small serving is high in protein and calcium. It's also low in lactose, which can help those with sensitivities.

Feta

Feta, traditionally from sheep's or goat's milk, is lower in calories than many other cheeses. Its strong flavor allows for smaller portions, and rinsing can reduce its saltiness. It is also a source of CLA.

A Quick Comparison of Cheeses (per 1-ounce serving)


Cheese Type	Calories	Protein (g)	Sodium (mg)	Saturated Fat (g)
Low-Fat Cottage Cheese (approx. 1/2 cup)	81	14	459	1
Whole Milk Ricotta	42	2	~39	~3
Part-Skim Mozzarella	80–90	~6	130–150	3–4
Swiss	111	8	53	5
Parmesan	111	10	390	5
Feta	75	4	260	4

Note: Nutritional values are approximate and can vary by brand and preparation. For heart health, especially when managing blood pressure, prioritizing lower-sodium cheeses like Swiss is recommended.

Integrating Healthy Cheese into Your Diet

Incorporate cheese into your meals thoughtfully to manage portions and enhance flavor. Consider these suggestions:

Add low-fat cottage cheese or ricotta to breakfast dishes.
Use feta or Parmesan in salads for flavor.
Pair Swiss cheese with crackers or fruit for a balanced snack.
Substitute part-skim ricotta and mozzarella for full-fat options in recipes. Find more healthy eating tips on the Cleveland Clinic's website.

Conclusion

There is no single winner for what cheese is the healthiest, as the best choice depends on your nutritional priorities. For those focused on a high-protein, low-fat diet for weight management, cottage cheese and ricotta are excellent. If you're concerned about sodium, Swiss cheese is a clear winner among hard cheeses. Aged cheeses like Parmesan, though higher in some metrics, offer intense flavor in small servings and high calcium. By being mindful of portion sizes and choosing types that align with your health goals, you can enjoy cheese as a satisfying and nutritious part of your diet.

Frequently Asked Questions

Low-fat cottage cheese is often considered the best cheese for weight loss due to its high protein content, which promotes satiety, and its low-calorie profile. Part-skim mozzarella and feta are also excellent low-calorie options.

Swiss cheese is one of the lowest-sodium hard cheeses available, making it a great choice for those needing to monitor their salt intake. Ricotta and certain low-sodium cottage cheese brands are also low in sodium.

Yes, some cheeses contain beneficial probiotics. Look for aged cheeses like Swiss, Gouda, cheddar, and Parmesan, especially those labeled as containing 'live cultures'. Fresh mozzarella is also a source of probiotics.

Both are healthy, but they differ slightly. Feta is generally lower in calories, while part-skim mozzarella is lower in fat and sodium. Your choice depends on whether you prioritize fewer calories (feta) or lower fat/sodium (mozzarella).

Many people with lactose intolerance can tolerate aged cheeses like Parmesan, aged cheddar, and Swiss because the lactose is broken down during the fermentation process. The longer a cheese is aged, the lower its lactose content.

Fat-free cottage cheese is one of the lowest-calorie cheeses, with approximately 26 calories per 25g serving. Low-fat ricotta and fresh mozzarella are also excellent low-calorie choices.

For salty cheeses like feta, you can rinse the cheese under water before use to help remove some of the surface salt. For other cheeses, look for reduced-sodium or no-salt-added varieties at the store.