What Cheeses Have the Most Probiotics?

December 1, 2025 •

4 min read

While yogurt is a widely known source of probiotics, many people are unaware that certain cheeses can also be potent carriers of these beneficial microorganisms. The fermentation and aging processes involved in cheesemaking can foster the growth and survival of live bacterial cultures, resulting in a dairy product that is not only delicious but also supportive of gut health. So, what cheeses have the most probiotics?

Quick Summary

Several cheeses contain high levels of beneficial probiotics, with viability depending on manufacturing and aging. Aged cheddars, certain goudas, and fresh cheeses like cottage cheese can provide good gut flora. Look for labels indicating 'live and active cultures' or traditional, unpasteurized methods for optimal benefit.

Key Points

Aged Cheddar: Look for aged or raw milk cheddar for higher concentrations of Lactobacillus and Bifidobacterium strains that survive the ripening process.
Gouda Cheese: Studies confirm that Gouda is an excellent vehicle for probiotics, which survive well during its long ripening period.
Raw Milk Cheeses: Artisan varieties made from unpasteurized milk, such as some Gruyere or Parmesan, contain a natural and diverse range of beneficial microbes.
Check Labels for 'Live Cultures': For cheeses like cottage cheese, it is essential to check the label to ensure live and active cultures have been added, as standard pasteurization kills them.
Kefir Cheese: This soft cheese is created by straining kefir, making it a naturally potent source of varied probiotics.
Consume Cheese Raw: The high heat from cooking will destroy most probiotic cultures, so consume probiotic-rich cheeses raw to get the full benefit.
Cheese Matrix Protection: The high fat content and dense matrix of cheese help protect probiotic bacteria from stomach acid during digestion, improving their delivery to the gut.

What Defines a Probiotic Cheese?

Not all cheese contains viable probiotics. The presence and quantity of live cultures are dependent on specific cheesemaking techniques. High heat, such as pasteurization or the stretching process used for mozzarella, can destroy the beneficial bacteria. Conversely, cheeses that are aged but not reheated afterward, or that have live cultures added back in, are the most likely candidates. Cheese's dense matrix, high fat content, and higher pH compared to yogurt can also protect probiotics from the harsh conditions of the gastrointestinal tract, enabling better delivery to the gut.

Key factors influencing probiotic content:

Pasteurization: High heat treatment kills most or all live bacteria, both good and bad. Cheeses made from raw, unpasteurized milk often have more diverse and beneficial microbial populations.
Aging/Ripening: A longer, undisturbed aging process allows probiotic bacteria to survive and proliferate, increasing their numbers over time. This is why aged cheeses are often a better bet than fresh ones, though some fresh types can also contain them.
Addition of Probiotic Strains: Some manufacturers specifically add beneficial bacteria (like Lactobacillus or Bifidobacterium strains) back into the cheese after processing to create a functional food.

Cheeses with the Highest Probiotic Content

Based on various studies and expert opinions, several types of cheese consistently rise to the top as good sources of probiotics. These cheeses often have long ripening periods or are specifically formulated with added cultures.

Aged Cheddar: Studies on probiotic-enriched cheddar cheese show that strains like Lactobacillus paracasei can thrive for up to 8 months of ripening. The longer aging process enhances the probiotic concentration and creates complex flavors. Opt for aged, raw milk versions where possible.
Gouda: This creamy Dutch cheese has been widely studied as an excellent probiotic carrier. Research indicates that probiotic bacteria survive well during both the manufacturing and long ripening times of Gouda. Some varieties contain beneficial strains like Lactobacillus rhamnosus.
Raw Milk Cheeses: Cheeses made from unpasteurized milk, such as some artisan varieties of Roquefort, Gruyere, and Parmesan, contain the milk's natural flora, including various beneficial microbes. The complex microbial profile contributes not only to flavor but also potential probiotic benefits.
Cottage Cheese: Certain cottage cheese products can be a good source of probiotics, particularly if they are made with added live and active cultures. Since most cottage cheese in the U.S. is heat-treated, checking the label is essential.
Fresh and Soft Cheeses: While hard cheeses are known for their probiotic durability, some soft varieties can also carry live cultures. Fresh chevre goat cheese made with specific cultures can contain probiotics like Lactobacillus plantarum. Kefir cheese, another fresh option, is naturally rich in various probiotics.
Kefir Cheese: This soft, fermented cheese is made by straining kefir, a probiotic-rich dairy beverage. The resulting cheese is loaded with a wide variety of live bacteria and yeasts, making it a very potent source of probiotics.

Comparison of Probiotic Cheeses

To better understand your options, here is a comparison of common probiotic cheeses.


Feature	Aged Cheddar	Gouda	Raw Milk Cheeses	Cottage Cheese	Kefir Cheese
Primary Benefit	Long-lasting viable cultures from aging.	Proven survivability through long ripening.	Diverse, natural microbial flora from raw milk.	Good source if fortified with live cultures.	Very high and diverse live cultures from kefir.
Flavor Profile	Sharp, nutty, and complex; intensifies with age.	Creamy, mild, and nutty, becoming richer with age.	Highly complex and variable, reflecting the terroir.	Mild and milky; can be savory or sweet.	Tangy and slightly sour, with a creamy texture.
Source of Probiotics	Primarily Lactobacillus and Bifidobacterium strains surviving the aging process.	Starter cultures like Lactococcus and Leuconostoc, plus adjunct strains.	Natural bacteria present in the unpasteurized milk.	Added post-pasteurization; look for “live cultures”.	Grains of lactic acid bacteria and yeasts used in fermentation.
Consideration	Requires selection of aged and often raw-milk varieties for highest count.	Long aging is key for highest concentration.	Sourcing from reputable, high-hygiene artisan producers is critical.	The label must specify “live and active cultures”.	Requires specialized kefir grains for homemade versions.

Can you get probiotics from cooking cheese?

Cooking cheese at high temperatures, like on a pizza or in a sauce, will typically kill the live probiotic cultures. To reap the probiotic benefits, it is best to consume these cheeses raw. Try crumbling aged cheddar on a salad, adding fresh kefir cheese to a bowl of fruit, or enjoying a slice of Gouda on crackers. For a boost of flavor and gut health, integrate these cheeses into cold dishes.

Other Factors Influencing Probiotic Viability

Besides the type of cheese, other factors affect probiotic survival. The storage temperature and presence of additives like salt can impact the cultures. Some studies suggest that microencapsulating probiotic cells in cheese offers better protection against adverse conditions during production and digestion. The fat content and lower oxygen levels in cheese also play a role in protecting the bacteria through the stomach and to the intestines.

Conclusion

For those seeking to increase their probiotic intake through food, certain cheeses are a delicious and effective option. Aged cheddar, Gouda, and artisan cheeses made from raw milk are among the top contenders, providing a rich source of beneficial bacteria. Additionally, specialized cheeses like kefir cheese and fortified cottage cheese can be great choices. The most important rule is to look for cheeses that are aged and not reheated, or explicitly state the presence of 'live and active cultures' on the label. Incorporating these into your diet raw can help promote a balanced and healthy gut microbiome.

For more information on the science of cheese as a probiotic carrier, consult scientific reviews like this one published in SpringerLink on the viability of probiotics in cheese.

Frequently Asked Questions

No, not all cheese contains probiotics. Many types are pasteurized and heat-processed, which kills the beneficial bacteria. Only certain kinds, particularly aged varieties or those with added live cultures, are good sources.

While yogurt is a classic probiotic source, some studies suggest cheese can be a superior carrier. Its higher fat content, higher pH, and denser matrix offer more protection to probiotics against stomach acid, helping more of them reach the intestines alive.

The most reliable way is to check the product label for the phrase 'live and active cultures.' This is especially important for soft and fresh cheeses like cottage cheese, which may have them added back in after heat treatment.

Yes, cooking cheese at high temperatures, such as melting it on a pizza or mixing it into a hot sauce, will destroy the beneficial live cultures. For maximum probiotic benefit, consume the cheese raw or add it to cold dishes.

Raw milk cheeses can contain a rich, natural microbiome with higher levels of beneficial bacteria compared to pasteurized cheeses. They are generally considered safe if sourced from reputable producers with strict hygiene standards.

Common probiotic strains found in cheese include various species of Lactobacillus and Bifidobacterium. Examples include Lactobacillus paracasei, Lactobacillus rhamnosus, and Bifidobacterium lactis.

While there is no official daily recommendation, research suggests consuming products with a minimum of 10^6 colony-forming units (CFUs) per gram. The key is regular, moderate consumption as part of a balanced diet.