What is the healthiest sliced cheese to get?

October 5, 2025 •

4 min read

While cheese can be high in calories, sodium, and saturated fat, many varieties also offer a host of beneficial nutrients like calcium and protein. But what is the healthiest sliced cheese to get if you are looking for a convenient, healthy option for sandwiches and snacks?

Quick Summary

Several sliced cheeses, including Swiss, mozzarella, and certain deli-cut options, offer better nutritional profiles with lower sodium and fat content. Key considerations when choosing include checking labels for fat and sodium, opting for less processed varieties, and balancing portion sizes for a healthy diet.

Key Points

Low Sodium Options: Swiss and lower-sodium provolone are excellent choices if you're monitoring your salt intake.
Lower Fat Picks: Part-skim mozzarella and fat-free Swiss significantly reduce saturated fat while providing good protein.
Focus on Protein: Swiss cheese stands out with a higher protein count per slice, promoting fullness.
Natural Over Processed: Selecting slices cut from a natural block of cheese is generally healthier than processed cheese food products.
Compare Labels: Nutritional content varies by brand and type, so always check the product's nutrition label before buying.
Moderation is Key: While certain cheeses are healthier, portion control is important due to the fat, calories, and sodium in all varieties.

Understanding Healthy Cheese Choices

For a convenient, healthy option, it's essential to understand that there is no single "healthiest" cheese, as it often depends on your specific dietary needs, such as managing sodium intake, reducing saturated fat, or boosting protein. When selecting sliced cheese, the key is to look for options that are lower in saturated fat and sodium while still providing beneficial nutrients like protein and calcium. For many, this means steering clear of highly processed American cheese singles and looking toward more natural varieties found at the deli counter or in the block cheese section.

Key Nutritional Factors

Choosing the best sliced cheese means looking at a few crucial nutritional components. The primary factors to consider are sodium, fat, and protein content. Cheeses higher in fat, such as some cheddars, can be beneficial in small, flavorful doses, but if you eat cheese regularly, focusing on lower-fat alternatives is wise.

Low Sodium: Excessive sodium intake is linked to high blood pressure, making low-sodium cheese a good choice for heart health. Aged cheeses like Parmesan and salty feta, while delicious, are often higher in sodium. Lower-sodium options include Swiss and certain deli-cut American cheeses labeled as such.
Lower Fat: Saturated fat should be consumed in moderation. Options like part-skim mozzarella or fat-free Swiss cheese significantly cut down on saturated fat content while retaining essential nutrients like protein and calcium.
High Protein: Protein promotes satiety, making you feel fuller for longer. A single slice of Swiss can contain up to 8 grams of protein, making it a satisfying addition to a meal.
Natural Ingredients: Whenever possible, choose sliced cheeses that are minimally processed, like those cut from a natural block, rather than processed cheese food products which often contain emulsifiers and added fats.

Comparing Popular Sliced Cheeses

Here is a comparison of some popular sliced cheese options, based on typical 1-ounce (28g) serving sizes, to help guide your choice:


Cheese Type	Calories	Protein (g)	Fat (g)	Saturated Fat (g)	Sodium (mg)
Swiss	106	7.5	7.8	5.0	54
Part-Skim Mozzarella	85	6.0	6.0	3.4	168
Cheddar	113	6.4	9.3	5.3	183
American (Processed)	62	3.4	4.6	2.7	262

Note: Nutritional information can vary significantly by brand and fat content. Always check the nutrition label on the specific product you are considering.

Top Picks for Health-Conscious Consumers

Swiss Cheese: A top contender, especially for those watching sodium. With a low sodium count and relatively high protein, it's a great choice for sandwiches. The holes (eyes) are a result of natural fermentation, and it also contains beneficial compounds. Look for low-sodium or fat-free versions for further reductions.
Part-Skim Mozzarella: This cheese is naturally low in fat and calories compared to many others. It melts well and provides a decent amount of protein and calcium. Some mozzarella even contains probiotics that support gut health.
Cheddar (Reduced-Fat): While regular cheddar is higher in fat and sodium, opting for a reduced-fat version can offer a good compromise. Some varieties also contain vitamin K2, which is good for bone and heart health.
Provolone (Lower Sodium): Some deli brands like Boar's Head offer lower-sodium provolone options, providing a flavorful alternative for sandwiches with a controlled salt intake.

Making the Right Choice at the Supermarket

Beyond selecting a cheese type, a few habits can help you make a healthier choice. Always check the nutrition facts panel and the ingredients list. An unprocessed slice of cheese cut from a block will typically have fewer added ingredients and fillers than individually wrapped processed slices. Be mindful of serving sizes. A single slice can be a healthy addition to a meal, but doubling up will double the calories and sodium. For maximum flavor with less cheese, pair stronger, grated options like Parmesan with a mild, low-fat cheese.

Conclusion

Choosing the healthiest sliced cheese depends on your dietary goals, but opting for naturally lower-sodium and lower-fat varieties like Swiss and part-skim mozzarella is a solid strategy. Always read the nutritional labels to compare brands and types, and remember that moderation is key. A balanced diet allows for a variety of healthy choices, and incorporating these smarter cheese options can still deliver delicious flavor without excess fat or sodium. The best approach is to select unprocessed, natural cheese slices whenever possible to ensure you're getting the most nutritional value out of every bite.

How to Choose Healthy Cheese Slices

Check the Label: Compare nutrition facts, especially for sodium and saturated fat content.
Opt for Natural Slices: Choose cheese cut from a block at the deli over individually wrapped processed slices, which often contain more fillers.
Mind the Ingredients: Look for simple ingredient lists with milk, salt, and cultures, avoiding emulsifying salts where possible.
Flavorful, Less-Used Cheeses: Use strong-flavored cheeses like Parmesan sparingly as a garnish to reduce overall intake while retaining flavor.

Frequently Asked Questions

Cheese slices are cut from a block of natural cheese and contain minimal ingredients. Processed cheese slices, by contrast, are a manufactured food product that includes emulsifiers, added fats, and other fillers to achieve a uniform texture.

Yes, Swiss cheese is naturally lower in sodium than many other types of cheese, making it a healthy option for people with high blood pressure or those who are otherwise monitoring their salt intake.

Part-skim mozzarella can still melt well, making it a good lower-fat alternative for dishes like pizza. However, due to its lower fat content, it may not have the same level of creaminess or browning as its full-fat counterpart.

While traditional American cheese is highly processed, some brands offer lower-sodium and lower-fat American cheese slices. Look for options labeled explicitly for reduced fat or sodium, like some premium deli brands.

To make a healthier grilled cheese, use lower-fat sliced cheese options like part-skim mozzarella or reduced-fat cheddar. You can also use whole-grain bread and cook it with a small amount of healthy oil or a butter alternative instead of regular butter.

Some cheese varieties, particularly Swiss and Parmesan, are known for their relatively high protein content per ounce. Including these in your diet can help increase your protein intake and keep you feeling full.

Natural cheese is generally considered healthier because it contains fewer added ingredients and preservatives. Processed cheese, especially the individually wrapped variety, is engineered for a specific texture and shelf life, which often comes with a higher sodium and filler content.