What is the healthiest cheese in the world?

Over 38 pounds of cheese per capita were consumed in the U.S. in 2020 alone. Given this, it is no surprise that many people wonder, "What is the healthiest cheese in the world?" The truth is, there isn't one single answer, as the best choice depends on individual dietary needs and health goals.

Quick Summary

This guide examines the nutritional profiles of various cheeses, including cottage cheese, ricotta, and parmesan, to help you find the best option for your health goals. It breaks down the calorie, fat, and sodium content and discusses benefits like high protein and probiotics.

Key Points

• Cottage cheese is a top contender: Low-fat cottage cheese is often cited as one of the healthiest options due to its high protein content and low-calorie profile, making it ideal for weight management.

• Ricotta is rich in whey protein: Part-skim ricotta cheese is low in calories and sodium and contains whey protein, which is easily absorbed and promotes muscle growth.

• Swiss cheese offers low sodium: For those monitoring their sodium intake, Swiss cheese is an excellent choice as it is naturally low in salt compared to other hard cheeses.

• Aged cheeses are lower in lactose: Hard cheeses like Parmesan and aged cheddar contain less lactose due to the aging process, making them better tolerated by individuals with lactose sensitivity.

• Probiotics can be found in some cheeses: Certain types of cheese, including feta, aged goat cheese, and specific mozzarella variants, contain beneficial probiotics that support gut health.

• Moderation is most important: Regardless of the type, cheese is calorie-dense. The healthiest approach is to consume it in moderation and pair it with nutrient-dense foods like vegetables.

• Look for fresh, minimally processed options: Highly processed cheese products often contain excessive sodium and additives. Opting for fresh, real cheese is always the healthier choice.

Understanding the Nutritional Nuances of Cheese

When evaluating what makes a cheese "healthy," several nutritional factors come into play, including protein, calcium, fat, and sodium content. Aged cheeses, for instance, tend to have more concentrated nutrients and lower lactose levels, making them a potential option for those with lactose sensitivity. Conversely, softer, fresh cheeses often have higher moisture content, affecting their overall calorie density. The source of milk (cow, goat, or sheep) also significantly impacts the cheese's nutrient profile and digestibility. For example, goat's cheese may be easier to digest for some people due to its different protein and lower lactose content.

The Healthiest Cheeses for Specific Dietary Needs

Different cheeses offer distinct benefits that can cater to various health objectives. For weight management, high-protein, low-fat options are key to promoting satiety. Individuals watching their blood pressure may need to focus on lower-sodium varieties, while those with osteoporosis can benefit from calcium-rich options.

• Weight Management: Low-fat cottage cheese and part-skim ricotta are excellent choices for weight management due to their high protein-to-calorie ratio, which helps you feel full longer.
• Lower Sodium Intake: Swiss cheese is notably low in sodium compared to many aged cheeses, making it a heart-healthy option for those monitoring their salt intake. Fresh mozzarella also has a relatively low sodium content.
• Lactose Sensitivity: As a cheese ages, its lactose content naturally decreases. Hard cheeses like Parmesan and mature cheddar are good options for those with mild lactose intolerance.
• Gut Health: Some cheeses, particularly those fermented with specific cultures, can contain probiotics that support gut health. Options include feta, aged goat cheese, and certain types of mozzarella.

Comparing Popular Healthy Cheese Options

Feature	Cottage Cheese (Low-Fat)	Ricotta (Part-Skim)	Mozzarella (Part-Skim)	Parmesan	Feta	Swiss Cheese
Calories (per 1 oz)	~25 kcal	~30-40 kcal	~80-90 kcal	~111 kcal	~75 kcal	~111 kcal
Protein (per 1 oz)	3.0-3.5g	3.1g	~6g	10.1g	4.0g	7.7g
Fat (per 1 oz)	~0.6g	3.6g	5-6g	7.09g	6.1g	8.8g
Sodium (per 1 oz)	88-100mg	20-35mg	130-150mg	260-450mg	300-400mg	50-80mg
Calcium (per 1 oz)	25-31mg	55-65mg	140-150mg	335mg	140mg	220-270mg
Best For...	Weight Loss, High Protein	Spreads, Cooking, Whey Protein	Melting, Cooking, Lower Fat	Flavoring, Topping (rich in Calcium)	Salads, Lower Calorie	Sandwiches, Low Sodium, Lactose Sensitive

The Importance of Moderation and Overall Diet

While some cheeses are nutritionally superior to others, it's essential to remember that all cheese is high in calories and can contain saturated fat and sodium. Moderation is key to incorporating cheese into a healthy diet. A registered dietitian, Emily Martorano, recommends thinking of cheese as a flavoring agent rather than the main source of nutrients in a meal. Pairing a small portion of cheese with high-fiber foods like vegetables or whole-grain crackers is an excellent way to boost satiety and nutritional value. When shopping, fresh, minimally processed cheeses are generally a better choice than highly processed cheese foods or spreads that contain minimal actual cheese.

Conclusion

Ultimately, there is no single "healthiest cheese in the world," but rather several excellent options that align with different nutritional priorities. For a high-protein, low-fat snack, cottage cheese is a top contender. If you need a low-sodium choice, Swiss cheese is a clear winner. Aged cheeses like Parmesan offer a concentrated dose of calcium and protein in smaller, flavor-rich portions. By understanding the specific strengths and weaknesses of each type, you can make an informed decision that supports your health goals without sacrificing flavor. Fresh is generally best, and moderation is the most important ingredient for making cheese a healthy part of your diet.

BBC Good Food: Top 10 healthiest cheeses

Frequently Asked Questions

Is cottage cheese really healthy?

Yes, low-fat cottage cheese is considered one of the healthiest cheese options. It is high in protein and low in calories, making it excellent for weight management. Some versions also contain probiotics and beneficial B vitamins.

Which cheese is best for lactose intolerance?

For those with lactose intolerance, aged hard cheeses are often the best choice. As cheese matures, the lactose is broken down during the fermentation process. Parmesan and aged cheddar contain very low levels of lactose and are generally well-tolerated.

Does cheese contain probiotics?

Yes, some cheeses do contain probiotics, beneficial bacteria that support gut health. Look for cheeses with 'live cultures' on the label. Examples include some varieties of feta, mozzarella, and aged goat cheese.

Which cheese has the lowest sodium?

Swiss cheese is a great option for those looking to reduce sodium, as it is naturally low in salt. Fresh mozzarella and certain types of homemade ricotta are also on the lower end of the sodium spectrum.

Is goat cheese healthier than cow's milk cheese?

Goat cheese is often easier for some people to digest than cow's milk cheese due to its different protein structure and lower lactose content. It is also a source of healthy medium-chain fatty acids.

Can cheese help you lose weight?

Yes, when consumed in moderation, certain cheeses can support weight loss. High-protein, low-fat options like cottage cheese and ricotta promote a feeling of fullness, which can help reduce overall calorie intake.

What cheese is highest in calcium?

Parmesan cheese is an exceptionally rich source of calcium. While it is high in sodium, using it in small, grated amounts can provide a significant calcium boost.

Is processed cheese healthy?

No, most processed cheese is not a healthy choice. It is often high in sodium, fat, and artificial additives and contains very little actual cheese. Fresh, whole-food options are always a better and more nutritious alternative.