Understanding the Nutritional Nuances of Cheese
Cheese is a popular food that provides protein and minerals like calcium. With numerous types available, selecting a healthy option can be challenging. The healthiest choice often depends on individual dietary needs, considering calories, saturated fat, and sodium. While all cheese involves curdling and draining, some are more processed with added ingredients. Opting for minimally processed cheeses is beneficial for a healthy nutrition plan.
The Healthiest Cheese Contenders
Several cheese types are frequently recommended by dietitians when considering what is the healthiest cheese to get, due to their favorable nutrient profiles.
Cottage Cheese
Cottage cheese is a soft, fresh, unripened cheese. It is noted for its high protein and low-fat content; a half-cup of low-fat (2%) cottage cheese contains about 12 grams of protein and 2.5 grams of fat. It is also a good source of calcium, phosphorus, and vitamin B12. Cottage cheese is versatile and filling, suitable for various dishes.
Mozzarella
Fresh mozzarella is a good option with less sodium and fat compared to aged cheeses. Part-skim versions are even lower in fat. It contains probiotics which may support gut health and is a good source of calcium for bone health.
Ricotta
Ricotta, made from whey, is a low-calorie, creamy cheese. Its protein is primarily whey, which is easily absorbed and may support muscle growth. Part-skim ricotta is low in sodium and provides calcium and phosphorus for bone health.
Swiss Cheese
Swiss cheese is a hard cheese known for being low in sodium, containing only 50-75 mg per ounce. It is also a good source of protein and high in calcium. Due to its aging process, it has lower lactose levels, making it suitable for some with lactose intolerance.
Feta
Feta, a Greek cheese often made from sheep's or goat's milk, is lower in calories than many other cheeses. It is naturally lower in fat and some types contain probiotics and CLA. However, feta is often high in sodium due to brining, though rinsing can reduce the salt content.
Comparison of Healthy Cheeses (per 1-ounce serving)
| Cheese Type | Calories | Protein (g) | Fat (g) | Sodium (mg) | Noteworthy Benefit |
|---|---|---|---|---|---|
| Cottage (2% low-fat) | ~20 | ~2.4 | ~0.5 | ~70 | Highest protein/calorie ratio |
| Fresh Mozzarella | ~85 | ~6 | ~6 | ~138 | Probiotics; lower sodium than aged cheeses |
| Ricotta (Part-Skim) | ~40 | ~2.5 | ~2 | ~40 | Primarily whey protein, low sodium |
| Swiss | ~80 | ~6 | ~6 | ~60 | Very low sodium, lactose-friendly |
| Feta | ~75 | ~4 | ~6 | ~320 | Probiotics and CLA, lower calorie density |
Note: Nutritional values can vary by brand and fat percentage. Cottage and Ricotta portions are typically larger, providing more protein per serving.
Making the Best Choice for Your Diet
When deciding what is the healthiest cheese to get, consider these factors for your specific needs:
- For High Protein & Weight Management: Low-fat cottage cheese is ideal due to its high protein-to-calorie ratio. Parmesan is also high in protein but used in smaller amounts.
- For Low Sodium: Swiss cheese is very low in sodium. Fresh mozzarella and part-skim ricotta are also good low-sodium options. Rinsing feta can reduce its sodium content.
- For Lactose Intolerance: Aged, hard cheeses like Parmesan and Swiss have less lactose.
- For Gut Health: Cheeses with "live and active cultures," such as some cottage cheese, mozzarella, or feta, contain probiotics.
- Moderation: Enjoy all cheeses in moderation. Stronger flavored cheeses can be satisfying in smaller quantities.
A Final Word on Processed Cheeses
Check ingredients for minimally processed cheeses, which typically contain only milk, salt, and cultures/enzymes. Avoid those labeled "processed cheese food" or with many additives. Some experts suggest whole-ingredient versions are preferable to low-fat options that may include fillers. Focusing on portion control with high-quality cheese is often a better strategy.
Conclusion
Determining what is the healthiest cheese to get depends on your dietary priorities. Cottage cheese is often recommended for its high protein and low-fat content. Swiss cheese is a top choice for low sodium. Mozzarella and ricotta offer versatility and balanced nutrition. Including a variety of minimally processed cheeses in moderation, alongside other healthy foods, is beneficial. High-quality cheese can be a flavorful addition to your diet. For more information on dietary guidelines, consult the U.S. Department of Agriculture guidelines.
