What type of cheese is low in histamine?

November 17, 2025 •

4 min read

According to the Swiss Interest Group Histamine Intolerance (SIGHI), fresh, unaged cheeses are generally rated as low in histamine, while aged, hard cheeses are considered high. Therefore, if you are wondering what type of cheese is low in histamine, the freshest options are your best bet.

Quick Summary

Fresh, unaged cheeses like mozzarella, ricotta, cottage cheese, and cream cheese are typically lower in histamine than aged, fermented, and hard varieties, making them a better choice for those on a low-histamine diet.

Key Points

Age is the key: The histamine content in cheese directly correlates with its age and fermentation, with fresh cheeses being the lowest.
Best bets are fresh: Soft, unaged cheeses like mozzarella, ricotta, cream cheese, and mascarpone are low-histamine options.
Avoid aged and hard cheeses: Aged varieties such as Parmesan, mature Cheddar, and blue cheeses are very high in histamine and should be avoided.
Read labels carefully: Even supposedly low-histamine cheeses can have additives or be produced in ways that increase histamine, so always check the ingredients.
Individual tolerance varies: What works for one person on a low-histamine diet may not work for another, so monitor your own reactions carefully.
Store properly: Storage conditions can influence histamine levels, with warmer temperatures potentially increasing content over time.

Understanding Histamine in Cheese

Histamine is a natural compound produced during the aging and fermentation process of many foods, including cheese. For individuals with histamine intolerance, consuming foods with high levels of this biogenic amine can trigger various symptoms, from headaches and skin rashes to digestive issues. The key factor influencing a cheese's histamine content is its age and the bacteria used in its production. As cheese ripens, proteins break down into amino acids, including histidine, which certain bacteria convert into histamine. Therefore, the longer a cheese ages, the higher its histamine level tends to be.

Fresh and Soft Cheeses: Your Low-Histamine Options

When navigating a low-histamine diet, the freshest cheeses are the safest choices. These are typically unripened and minimally processed, with little to no fermentation.

Mozzarella: This fresh, soft cheese is widely considered low in histamine, especially the fresh balls packed in liquid. It's a versatile choice for cooking and salads.
Ricotta: A soft, creamy cheese with a mild flavor, ricotta is made by reheating whey and is a reliable low-histamine option. It can be used in both sweet and savory dishes.
Cream Cheese: Plain cream cheese, without additives or stabilizers, is a good low-histamine spread. It’s important to check the ingredients list for potentially irritating additives.
Mascarpone: This rich, creamy Italian cheese is also a safe choice due to its lack of aging. It's excellent for desserts and thickening sauces.
Cottage Cheese: While some sources have conflicting information, many low-histamine lists include cottage cheese as generally well-tolerated, provided it is plain and unflavored.
Fresh Paneer: Made by curdling milk with an acid instead of bacterial culture, fresh paneer is another suitable option.

Cheeses to Avoid on a Low-Histamine Diet

Conversely, cheeses that have been aged, ripened, or fermented extensively should be avoided or consumed with caution. Their extended production process leads to a significant accumulation of histamine.

Hard and Aged Cheeses: This includes well-known varieties like Parmesan, aged Cheddar, aged Gouda, Swiss cheese, and Romano.
Blue Cheeses: All varieties of blue cheese, such as Gorgonzola, Roquefort, and Stilton, are high in histamine due to the mold used in their production.
Moldy Cheeses: Cheeses like Brie and Camembert, which are ripened with mold, are generally high in histamine.
Processed Cheeses: Many processed cheeses contain higher levels of histamine and additives that can trigger sensitivities.

Low Histamine vs. High Histamine Cheese Comparison Table

To simplify your choices, here is a comparison table outlining some common cheeses and their typical histamine levels.


Cheese Type	Histamine Level	Why?	Best Practices
Mozzarella	Low	Unaged, fresh cheese.	Consume fresh balls in liquid or shredded.
Ricotta	Low	Produced by reheating whey, not aged.	Excellent for cooking or as a fresh topping.
Cream Cheese	Low	Plain, unfermented cream cheese is lowest.	Always check for additives and flavors.
Cottage Cheese	Low (variable)	Generally fresh, but check for added ingredients.	Stick to plain, fresh varieties.
Young Gouda	Low (caution)	Still fresh, but aging increases histamine.	Consume in moderation and test tolerance.
Parmesan	High	Extended aging process increases histamine.	Should be avoided entirely on a strict diet.
Cheddar	High	Aged cheddar is a significant source of histamine.	Opt for mild, young versions with caution.
Blue Cheeses	High	Ripened with mold and aged.	Avoid all blue cheeses.
Brie/Camembert	High	Ripened with mold and aged.	Avoid all mold-ripened cheeses.

Important Considerations and Individual Tolerances

It is vital to understand that histamine levels in food are not absolute and can vary based on several factors, including storage time and temperature. For those with severe histamine intolerance, even low-histamine foods can sometimes trigger a reaction depending on the person's individual sensitivity. It's best to consume any cheese in moderation and monitor your body's response. Consulting with a healthcare professional or registered dietitian specializing in food sensitivities is recommended for personalized advice.

For a comprehensive overview of a low-histamine diet, including which foods to eat and avoid, it is helpful to explore authoritative resources from medical institutions. Johns Hopkins Medicine provides a detailed low-histamine food list that can serve as a valuable reference point for managing your diet and minimizing symptoms.

Conclusion

In summary, the freshest, unaged cheeses are the best choice for individuals on a low-histamine diet. Options like mozzarella, ricotta, and cream cheese can be enjoyed safely, while aged and fermented cheeses such as Parmesan and blue cheese should be avoided. The longer a cheese ages, the higher its histamine content, making freshness the most important rule to follow. By choosing fresh varieties and paying attention to your body's specific tolerances, you can enjoy cheese without triggering uncomfortable histamine-related symptoms.

Frequently Asked Questions

Aged cheeses have high histamine levels because the ripening process, facilitated by bacteria, breaks down proteins into free amino acids, which are then converted into histamine.

Yes, mozzarella, particularly the fresh variety, is generally considered a low-histamine cheese because it is unaged and unfermented.

Plain, unfermented cream cheese is typically safe for a low-histamine diet. It's important to check the ingredients for any additives or stabilizers that might be problematic.

Feta cheese has varying histamine ratings, but is generally considered to contain moderate to higher levels compared to fresher cheeses. Individual tolerance varies greatly.

Many low-histamine lists include plain cottage cheese as a tolerable option because it is relatively fresh, but individual reactions can differ. As with any food, consume in moderation and observe your tolerance.

The histamine level in goat cheese depends on its age. Fresh goat's cream cheese is generally considered low-histamine, whereas aged or ripened goat cheese will be higher.

Yes, factors like the bacterial starter cultures used, milk quality, storage temperature, and ripening time all influence the final histamine content in cheese.