What is the Healthiest Cheese for Grilled Cheese Sandwiches?

January 9, 2026 •

4 min read

While a classic comfort food, the traditional grilled cheese sandwich can be high in saturated fat and sodium, but not all cheeses are created equal. Selecting what is the healthiest cheese for grilled cheese sandwiches can transform it into a more balanced and equally delicious meal.

Quick Summary

An analysis of the most nutritious cheese options for grilled cheese sandwiches. The guide explores cheeses lower in fat and sodium, like mozzarella and Swiss, and high-protein alternatives to help create a healthier, delicious sandwich.

Key Points

Choose Low-Fat Cheeses: Opt for part-skim mozzarella or reduced-fat cheddar to lower the saturated fat content of your sandwich.
Monitor Sodium Levels: Swiss cheese is a naturally lower-sodium option, while feta is higher but requires less to get a strong flavor.
Increase Protein and Fiber: Add fillings like spinach and tomatoes and use whole-grain bread to boost the nutritional value and make the sandwich more filling.
Use Healthy Fats: Cook your grilled cheese with a small amount of olive oil instead of butter to reduce saturated fat intake.
Control Portions with Grated Cheese: Grating cheese allows it to melt evenly and can help you use less, especially when using a strongly flavored variety.

The Quest for the Healthiest Grilled Cheese

For many, a grilled cheese sandwich is the ultimate comfort food. But for those watching their fat and sodium intake, it can be a source of guilt. The good news is that with some savvy choices, you can still enjoy a wonderfully gooey and satisfying sandwich while making it significantly healthier. The key lies in selecting the right type of cheese and being mindful of portion sizes.

Key Nutrients to Consider

When evaluating cheeses for a healthier grilled cheese, several nutritional factors are important:

Fat Content: Cheese is often high in saturated fat. Choosing low-fat or part-skim versions can significantly reduce this.
Sodium: Many types of cheese, especially processed versions, are packed with sodium. Reading labels to find options with lower sodium levels is crucial.
Protein: Protein helps with satiety, keeping you full longer. Opting for a cheese with a higher protein content can make your sandwich more satisfying.
Calcium: Cheese is an excellent source of calcium, vital for bone health. Look for cheeses that provide a good percentage of your daily calcium needs.

Top Contenders for the Healthiest Cheese

Several cheeses stand out as excellent choices for a more nutritious grilled cheese. These options balance flavor, meltability, and a healthier nutritional profile.

Part-Skim Mozzarella

Part-skim mozzarella is a fantastic choice, especially for its impressive melt and low fat content. A standard 1-ounce serving has fewer calories and less sodium than many other cheeses. Its mild flavor pairs well with a variety of additions, such as basil and tomatoes, transforming a simple sandwich into a caprese-style delight.

Swiss Cheese

Known for its signature holes, Swiss cheese offers a nutty, mild flavor and is one of the lowest sodium options available among common cheeses. Its lower sodium content makes it a smart choice for those with high blood pressure concerns. It melts beautifully, providing that classic grilled cheese texture without a sodium overload.

Feta

While known for being salty, feta is surprisingly low in calories and fat compared to many hard cheeses. Its strong, tangy flavor means a little goes a long way, so you can use less to achieve a burst of flavor. It doesn't melt like traditional cheeses but crumbles and softens into the sandwich, offering a unique texture and flavor experience. Using it with spinach adds a healthy boost.

Low-Fat Cheddar

If you can't imagine a grilled cheese without cheddar, opting for a reduced-fat or low-sodium version is the way to go. These versions offer the familiar sharp or mild cheddar flavor while significantly cutting down on fat. However, be vigilant and check the nutrition labels, as some reduced-fat cheeses compensate with extra sodium. Shredding it yourself helps it melt more evenly and means you might use less.

Goat Cheese (Chevre)

Goat cheese is another savory option that can elevate a grilled cheese. It has fewer calories and fat per ounce than many other cheeses and is easier for some people to digest due to different proteins and lower lactose levels. Its tangy flavor makes it a perfect complement to sweet additions like fig jam or savory herbs.

Comparison of Healthy Cheeses

To make an informed decision, here is a comparison of some of the best healthy cheese options for a grilled cheese sandwich based on approximate per-ounce (28g) servings:


Feature	Part-Skim Mozzarella	Swiss Cheese	Feta	Low-Fat Cheddar	Goat Cheese
Calories	~70-85	~111	~75	~100-115	~75
Fat	~5-6g	~9g	~6g	~8-9g	~6g
Sodium	Low (~6% DV)	Lowest (~2% DV)	High (~14% DV)	Moderate (~8% DV)	Moderate (~6% DV)
Protein	Good (~6-7g)	Very Good (~8g)	Good (~4-5g)	Good (~7g)	Good (~5g)
Meltability	Excellent	Excellent	Crumbles/Softens	Good	Good
Flavor	Mild	Nutty, mild	Tangy, salty	Sharp or mild	Tangy

General Tips for a Healthier Grilled Cheese

Use Whole-Grain Bread: Swap white bread for whole-grain or whole-wheat. It adds fiber and nutrients, making the sandwich more filling and beneficial for digestion.
Add Vegetables: Incorporate vegetables like spinach, tomatoes, roasted red peppers, or onions. They add vitamins, minerals, and fiber while bulking up the sandwich with fewer calories.
Use Healthy Fats: Instead of butter, cook the sandwich with a small amount of olive oil in a non-stick pan. Olive oil contains healthy monounsaturated fats instead of saturated fats.
Control Portions: Instead of multiple slices, grate a smaller amount of strong-flavored cheese like sharp cheddar or feta. Grating helps the cheese melt more evenly, and a little powerful flavor can go a long way.

Conclusion

While there's no single 'best' option for a healthy grilled cheese, part-skim mozzarella and Swiss cheese are strong contenders due to their balance of good meltability and lower fat and sodium content. However, the true path to a healthier sandwich lies in a combination of smart cheese choice, portion control, and healthier additions like whole-grain bread and vegetables. For more authoritative nutritional guidelines, consider visiting reputable sources such as the USDA's Nutrition.gov website, where you can find resources to help make healthy eating choices. By following these tips, you can enjoy a healthier version of this classic comfort food without sacrificing the delicious, cheesy goodness you crave.

https://www.nutrition.gov/

Frequently Asked Questions

Part-skim mozzarella is one of the best choices for a healthy grilled cheese because it melts exceptionally well, creating that classic stringy texture while being lower in fat and calories than many other cheeses.

To reduce sodium, use Swiss cheese, which is naturally lower in salt. You can also use a small amount of a strongly flavored cheese like feta, as a little goes a long way.

Traditional cheddar cheese can be higher in fat and calories. However, you can use a reduced-fat or low-sodium version of cheddar to make a healthier choice, just be sure to read the label for sodium content.

Yes, adding vegetables is a great way to boost the healthiness of your sandwich. Options like spinach, roasted red peppers, or tomatoes add fiber, vitamins, and minerals.

Instead of butter, cook your grilled cheese in a small amount of olive oil or use a butter-flavored cooking spray. Olive oil is a source of healthy monounsaturated fats.

To make your sandwich more satisfying, use whole-grain bread, and add protein-rich fillings like shredded chicken, or fiber-rich ingredients like spinach and tomato slices.

When shopping for healthy cheese, look for terms like 'part-skim,' 'low-fat,' or 'reduced-sodium.' Compare nutrition labels, paying attention to calories, fat, and sodium content per serving.