What cheeses are high in CLA?

November 21, 2025 •

3 min read

Studies have consistently shown that certain cheeses contain significantly higher levels of conjugated linoleic acid (CLA), a naturally occurring fatty acid. This variation is largely influenced by the diet of the dairy animal, with grass-fed and sheep's milk cheeses often providing more of this beneficial nutrient. This article explores exactly what cheeses are high in CLA and the factors that influence their content.

Quick Summary

Cheeses highest in conjugated linoleic acid (CLA) include varieties made from sheep's milk, such as Pecorino Romano, and certain ripened cow's milk cheeses like Blue, Brie, and Swiss. The CLA content is significantly influenced by the animal's diet, with grass-fed sourcing resulting in higher levels.

Key Points

Sheep's Milk is Highest in CLA: Cheeses made from sheep's milk, such as Pecorino Romano, often contain 3 to 5 times more CLA than those from cow's milk.
Grass-Fed Diet Boosts CLA: The diet of the dairy animal is the most critical factor; grass-fed animals produce milk with significantly higher CLA levels than grain-fed animals.
Ripened Cheeses are Rich Sources: Varieties like Blue, Brie, Edam, and Swiss cheeses are known for their high CLA concentrations, which are linked to the ripening process.
Organic Production Increases CLA: Organic cheeses, which typically come from pasture-raised animals, consistently show higher CLA content compared to conventional options.
Consider Milk Source and Diet: To maximize CLA intake, choose organic or grass-fed cheeses, with sheep's milk varieties offering a particularly potent source.
CLA Varies with Age and Process: Factors like ripening duration can influence CLA content, with some aged cheeses having increased levels over time.

Conjugated linoleic acid (CLA) is a naturally occurring fatty acid found primarily in the meat and dairy products of ruminant animals like cows, sheep, and goats. It has been the subject of research for its potential health benefits, including effects on body composition and immune function. The concentration of CLA in cheese can vary widely, with several key factors influencing its levels, from the animal's diet to the milk type used in production.

The top cheeses for high CLA content

Several studies have identified specific cheese types that are particularly rich in CLA. Pecorino Romano, a hard cheese made from sheep's milk, is a standout. Research has indicated it can contain significantly higher amounts of CLA compared to cheeses made from cow's milk. Cheeses from sheep's milk, in general, tend to have a higher CLA concentration.

Among cow's milk cheeses, certain fatty and ripened varieties offer notable CLA levels. This includes cheeses such as Blue, Brie, and Swiss, which have all been shown to contain a higher concentration of CLA compared to other common types. The fermentation and ripening process may play a role in this increased content.

The crucial role of the animal's diet

The most significant factor determining CLA content in dairy products is the diet of the cow, sheep, or goat. When dairy animals graze on fresh pasture and green forage, they produce milk with considerably higher levels of CLA than animals fed a conventional, grain-based diet.

Grass-fed benefits: Studies show that milk from grass-fed cows can have up to five times more CLA than milk from conventionally fed cows. This is because the fresh grasses contain precursors that are converted into CLA during the animal's digestive process.
Pasture access: Seasonal variations also impact CLA content. Cheeses produced from milk collected during grazing seasons often have more CLA than those from other times of the year. This highlights the importance of year-round pasture access for maximizing CLA production.

Organic vs. conventional cheese

The farming system used to produce milk also influences CLA levels. Organic dairy farming practices, which mandate pasture access for cattle, result in milk and cheese with higher CLA content than conventional products. A study on Grana Padano cheese found that organic varieties had significantly higher annual means of CLA compared to conventional versions.

Comparison of CLA content in common cheeses


Cheese Type	Milk Source	Ripening	CLA Content (mg/g fat)	Factors Increasing CLA	Potential Sources
Pecorino Romano	Sheep	Long (Aged)	Very high (3-5x cow's cheese)	Sheep's milk, long aging	Sardinia (Italy)
Blue Cheese	Cow (often grass-fed)	Ripened	High (up to 7.96)	Ripening process, grass-fed diet	France (Roquefort), UK (Stilton)
Brie	Cow	Ripened	High	Ripening process, grass-fed diet	France
Swiss	Cow	Ripened	High	Ripening process, grass-fed diet	Switzerland
Feta	Sheep/Goat	Brine-cured	High	Sheep and goat milk	Greece
Sharp Cheddar	Cow	Aged	Tends to be higher	Longer aging, grass-fed diet	UK, USA
Mozzarella	Cow	Unripened	Moderate	Grass-fed diet	Italy
Cottage Cheese	Cow	Unripened	Moderate	Grass-fed diet	Varies

How to increase CLA intake from cheese

To maximize your CLA intake from cheese, focus on sourcing and selecting the right types. Prioritize grass-fed and organic options whenever possible, as the animal's diet is the primary determinant of CLA levels. The milk source is also important, with sheep's milk cheeses generally offering more CLA than cow's or goat's milk varieties. Additionally, opting for aged or ripened cheeses, such as Blue or Swiss, can provide a greater concentration of this beneficial fatty acid. While CLA content varies, consciously choosing these cheeses can help you incorporate more of this nutrient into your diet.

Conclusion

Identifying which cheeses are high in CLA involves looking at a combination of factors, including the type of milk, the animal's diet, and the cheese's ripening process. Sheep's milk cheeses like Pecorino Romano and matured cow's milk varieties such as Blue, Brie, and Swiss are among the best sources. Crucially, cheeses from grass-fed and organically raised animals consistently contain significantly higher CLA concentrations than their conventional counterparts. By prioritizing these specific types of cheese, consumers can increase their dietary intake of this potentially beneficial fatty acid. For further information on dairy nutrition, visit the U.S. Dairy website.

Frequently Asked Questions

CLA, or conjugated linoleic acid, is a naturally occurring fatty acid found in the milk and meat of ruminant animals like cows, sheep, and goats. It has been studied for its potential health benefits, including effects on body composition and the immune system.

Pecorino Romano, a hard cheese made from sheep's milk, is cited as having some of the highest CLA levels, with 3 to 5 times more than cheeses from cow's milk.

Yes, cheese made from the milk of grass-fed animals contains significantly more CLA. The animal's diet is the most influential factor, with fresh pasture promoting higher CLA production.

Yes, some aged and ripened cheeses, like Blue, Brie, and Swiss, have been shown to have higher CLA concentrations. The ripening process is believed to influence the final CLA content.

Yes, studies have found that organic dairy products, including cheese, typically have higher CLA content than conventional products. This is attributed to organic farming practices that emphasize pasture grazing.

Goat's milk cheeses also contain CLA. While potentially lower than sheep's milk varieties, they still offer a valuable source, especially when the goats are pasture-fed.

Not necessarily, but the fermentation and ripening process can contribute to higher CLA levels in some varieties. The milk source and animal's diet remain the most significant factors.