What Kind of Cheese Is Healthiest? A Guide to Nutrient-Rich Cheeses

November 30, 2025 •

2 min read

According to nutrition experts, cottage cheese is consistently ranked as one of the healthiest cheese options due to its high protein content and low-fat variations. While many associate cheese with high saturated fat, understanding the nutritional differences between types can help you make a more informed choice for a healthier diet. This guide explores which cheese is healthiest based on key health factors, not just calories.

Quick Summary

Different cheeses offer varied nutritional profiles depending on processing, aging, and milk source. This guide compares popular cheeses based on protein, calcium, and sodium to help you make informed choices that fit your health goals.

Key Points

Cottage Cheese is a Protein Powerhouse: With high protein and low-fat options, it's ideal for muscle building and weight management.
Ricotta Offers Easily Digestible Whey: Made from whey protein, ricotta is easy to digest and lower in sodium than many other cheeses.
Swiss Cheese is Low in Sodium: Naturally lower in sodium, Swiss is an excellent choice for heart health and those with hypertension.
Aged Cheeses Can Be Lactose-Friendly: The aging process in hard cheeses like Parmesan breaks down lactose, making them easier for some with lactose intolerance to digest.
Feta Provides Probiotics and Flavor: Its tangy taste comes with the bonus of beneficial probiotics, but watch the sodium content.
Portion Control is Key: An average serving is about one ounce. Mindful consumption is crucial for balancing the caloric and fat content.
Look for Low-Sodium and Low-Fat Options: Many brands offer healthier versions of popular cheeses, making it easier to incorporate them into your diet.

Navigating the World of Cheese Nutrition

When evaluating what kind of cheese is healthiest, it's essential to look beyond the general perception of cheese as an unhealthy food. Cheese is a rich source of calcium, protein, and other vital nutrients, but its nutritional profile can differ significantly from one variety to another. For optimal health benefits, the best cheese depends on your specific dietary needs, such as managing weight, regulating sodium intake, or supporting gut health.

The Top Contenders for Healthiest Cheese

Cottage Cheese is high in protein and available in low-fat versions. Some varieties also contain probiotics for gut health.
Ricotta, made from whey, is rich in easily digestible protein and often lower in sodium.
Swiss Cheese is a good source of calcium and naturally lower in sodium.
Feta, particularly from sheep or goat's milk, may contain probiotics and is relatively lower in calories than some hard cheeses.
Goat Cheese (Chèvre) is often easier to digest for those with lactose sensitivity and contains medium-chain fatty acids.

Comparing Healthy Cheese Options

To help you decide what kind of cheese is healthiest for your diet, you can find a comparison of nutritional information per 100 grams for some top contenders based on data from various nutritional sources, including calories, protein, saturated fat, sodium, and calcium, as well as notes on digestion and gut health, on the {Link: Saga website https://www.saga.co.uk/magazine/health-and-wellbeing/best-cheeses-for-health}. Note: Nutritional information can vary by brand and fat percentage. Always check the label.

Making Healthier Cheese Choices

Beyond selecting a specific type, how you consume cheese matters. Here are some tips for incorporating cheese into a healthy diet:

Mind Your Portions: An average serving size of cheese is about one ounce.
Pair with Nutrient-Rich Foods: Combine cheese with whole grains, vegetables, or fruits.
Cook Smart: Use strong-flavored cheeses as a garnish in smaller amounts.
Go for Low-Sodium: Choose low-sodium versions for heart health.
Consider Unpasteurized: Some raw milk cheeses may contain probiotics, but those with compromised immune systems should consult a healthcare provider.

Conclusion

The healthiest cheese depends on individual health goals. Cottage cheese is great for protein and low calories. Swiss or ricotta are good low-sodium options. Lactose-intolerant individuals may prefer aged or goat's milk cheeses. Cheese can be part of a healthy diet in moderation, considering its nutritional profile.

Health Benefits of Cheeses

Cheeses are rich in calcium, support muscle growth with protein, and some aid digestion with probiotics. They can promote satiety and contribute to heart health in moderation. Cheese also provides essential vitamins and minerals.

Heart Health and Dairy Products

Frequently Asked Questions

Cottage cheese is often considered the best for weight loss due to its high protein and low calorie content, which helps increase satiety and reduce overall calorie intake.

Feta is a relatively low-calorie cheese and a source of probiotics, but its sodium content can be high. Choosing a reduced-sodium version or rinsing it can make it a healthier choice.

Many people with lactose intolerance can tolerate aged hard cheeses like Parmesan and Swiss because the aging process breaks down most of the lactose. Goat cheese, which has less lactose than cow's milk cheese, is also a good alternative.

Swiss cheese is naturally lower in sodium, making it a good choice for those managing blood pressure. Ricotta and fresh mozzarella are also typically lower in sodium.

Not necessarily. While some soft cheeses like cottage cheese are low in fat, others like mascarpone are extremely high in saturated fat. Hard cheeses, though often higher in calories, can be richer in protein and calcium.

Yes, some cheeses, particularly aged or cultured varieties like Gouda and some feta or cottage cheese, contain probiotics that can support a healthy gut microbiome.

To choose the healthiest cheese, consider your individual health goals. Focus on low-fat, high-protein options like cottage cheese for weight management, or low-sodium varieties like Swiss for heart health. Always check the nutrition label for specifics on calories, sodium, and fat.