What is the healthiest cheese in America?

December 13, 2025 •

3 min read

According to nutrition experts, cottage cheese is consistently ranked as a top contender for the healthiest option due to its high protein content and low-fat varieties. However, the answer to what is the healthiest cheese in America isn't a one-size-fits-all solution, as the best choice depends on individual dietary goals, such as managing sodium, fat, or protein intake.

Quick Summary

This guide compares the nutritional profiles of popular American cheeses, detailing which options are best for high protein, low sodium, or low-fat diets, empowering readers to make informed dietary choices.

Key Points

Cottage Cheese is a protein powerhouse: With high protein and low-fat varieties widely available, it's often cited by dietitians as the healthiest option for satiety and muscle health.
Swiss Cheese is lowest in sodium: It is an excellent choice for those managing blood pressure, offering a very low sodium content along with high protein and calcium.
Part-Skim Mozzarella is a balanced option: A versatile choice with a lower saturated fat and calorie profile than many other cheeses, making it suitable for a balanced diet.
Check for 'live and active cultures': For added gut health benefits, look for this label, especially on cottage cheese and some cultured cheeses.
Avoid overly processed cheese products: American cheese singles and similar products often contain high amounts of sodium, preservatives, and artificial ingredients.
Portion control is key: Even healthier cheeses should be consumed in moderation due to their calorie and fat content.

Understanding Healthy Cheese: Beyond the Buzzword

While the concept of a single "healthiest" cheese is a common query, a more accurate approach involves understanding which cheeses best align with your specific health needs. The nutritional composition of cheese varies significantly by type, fat content (full-fat, low-fat, or fat-free), and processing. Evaluating key metrics like protein, saturated fat, and sodium content is crucial for making informed dietary choices.

Leading Contenders for the Healthiest Cheese Title

Cottage Cheese

Often cited by dietitians as the top pick, low-fat cottage cheese is a nutritional powerhouse. Its primary benefits include its exceptionally high protein content and the availability of low-fat and low-sodium versions. A half-cup serving of 2% milkfat cottage cheese offers around 12 grams of protein with only 2.5 grams of fat and 90 calories. This high protein-to-calorie ratio makes it excellent for satiety and weight management. Some varieties also contain 'live and active cultures', which are beneficial probiotics for gut health.

Swiss Cheese

For those watching their sodium intake, Swiss cheese is a clear winner. An ounce of Swiss contains significantly less sodium than many other hard cheeses—as low as 53 mg. It is also a good source of protein, with about 8 grams per ounce, and provides a considerable amount of calcium. The production process of aged Swiss means it retains probiotics that can support digestive health.

Part-Skim Mozzarella

Popular for pizzas and salads, part-skim mozzarella is a versatile, healthy choice. It offers a lower saturated fat and calorie count compared to its whole-milk counterpart and many other cheeses. With about 7 grams of protein and moderate calcium per ounce, it's a solid, balanced option. Its sodium level is also relatively low, though it can vary by brand.

Ricotta Cheese

Made from leftover whey, part-skim ricotta cheese is naturally lower in fat and sodium. While often used in sweet and savory dishes, it provides a good dose of protein and calcium. An ounce dollop of part-skim ricotta adds over 3 grams of protein with minimal calories, making it a great addition to boost nutritional value without adding excess fat. For heart health, opting for part-skim varieties is recommended to limit saturated fat intake.

The Unhealthiest Cheeses to Minimize

While all cheese can be part of a healthy diet in moderation, some varieties are less nutritious due to high levels of saturated fat, sodium, and processing.

Processed American Cheese: Often high in sodium, cholesterol, and saturated fat, many processed American cheese products shouldn't even be considered real cheese. They contain emulsifiers, preservatives, and other non-dairy additives.
Soft, High-Fat Cheeses (like Brie and Triple-Crème): These are delicious but pack a significant amount of saturated fat, which increases their calorie count. A gooey brie baked with pastry and jam is a decadent treat, not a nutritional staple.

Comparative Nutritional Table (per 1 ounce)


Cheese Type	Calories	Protein (g)	Saturated Fat (g)	Sodium (mg)	Calcium (mg)
Swiss	111	8	5	53	252
Part-Skim Mozzarella	72	7	3	175	222
Low-Fat Cottage (1% milkfat)	81*	14*	1*	459*	69*
Part-Skim Ricotta	39*	3*	1.5*	28*	~250**
Cheddar	115	6	5	185	201

*Note: Cottage cheese and ricotta values are typically cited per 1/2 cup (approx. 4 oz), which is a more standard serving size. The values here are extrapolated to roughly 1 oz for comparison and marked with an asterisk. **Calcium for part-skim ricotta is estimated based on common sources.

Tips for Choosing the Healthiest Cheese

Prioritize Protein: For weight management or satiety, high-protein options like cottage cheese are your best bet.
Monitor Sodium: If you have hypertension or are limiting salt, seek out naturally low-sodium cheeses like Swiss or look for 'low sodium' versions of cottage cheese.
Choose Wisely for Heart Health: To reduce saturated fat intake, stick with low-fat versions, like part-skim mozzarella or part-skim ricotta.
Embrace Strong Flavors: Hard cheeses like Parmesan have intense flavors, so a little goes a long way, helping with portion control.
Check the Label: Don't assume all cheese is created equal. The ingredient list should be short, containing primarily milk, cultures, enzymes, and salt. Avoid products with long lists of additives. For gut health, look for "live and active cultures".

Conclusion: Making Your Healthiest Choice

While cottage cheese often gets the nod as the healthiest overall due to its high protein and low-fat profile, the true winner depends on your individual nutritional needs. Swiss is ideal for low-sodium diets, while part-skim mozzarella and ricotta offer a good balance of protein, fat, and calories. By understanding how different cheeses impact your health, you can make smarter choices and enjoy this versatile food as part of a balanced diet.

For more detailed nutritional information, consult the USDA FoodData Central database.

Frequently Asked Questions

Among commonly available options, Parmesan cheese is exceptionally high in protein per ounce, though cottage cheese is praised for its high protein-to-calorie ratio in a larger serving.

Swiss cheese is one of the best choices for a low-sodium diet, containing one of the lowest sodium levels among common cheeses, followed by some types of fresh mozzarella.

Low-fat and fat-free options, such as part-skim mozzarella or cottage cheese, are generally recommended to limit saturated fat, particularly for those with heart health concerns. However, some research suggests the fat in full-fat dairy may not pose the same risks as other saturated fats, and the full-fat versions are less processed.

To reduce calories from cheese, opt for lower-calorie varieties like feta or part-skim mozzarella, choose smaller portions, and use strongly flavored hard cheeses like Parmesan sparingly.

Yes, many cheeses are excellent sources of calcium, which is crucial for bone health. Harder cheeses like Parmesan and Swiss tend to have higher concentrations of calcium.

Individuals with lactose intolerance may be able to tolerate aged, hard cheeses like Parmesan and Swiss better, as the aging process removes most of the lactose. Tolerance levels vary by individual, so it is best to test small amounts.

Yes, cottage cheese is often recommended for weight loss due to its high protein content, which promotes a feeling of fullness. Many low-fat and fat-free varieties are also available to help manage calorie intake.