What's the Healthiest Cheese to Eat with Crackers? (Top Picks)

December 1, 2025 •

3 min read

According to a 2023 review, cheese can be a nutrient-dense food with benefits for human health, but moderation is key. Deciding what's the healthiest cheese to eat with crackers requires a look at its nutritional profile, particularly sodium, fat, and protein content.

Quick Summary

This guide evaluates the nutritional profiles of several popular cheeses to help you select the healthiest options for pairing with crackers. Learn which cheeses offer the best balance of low sodium, healthy fats, and high protein for a nutritious and delicious snack.

Key Points

Swiss Cheese: An excellent low-sodium choice, perfect for those monitoring their salt intake while providing a good source of protein and calcium.
Part-Skim Mozzarella: A lower-fat, lower-calorie option with potential gut-boosting probiotics and less sodium than many other cheeses.
Low-Fat Cottage Cheese: The clear winner for protein content, it is also low in calories and can be found in low-sodium versions.
Feta Cheese: A lower-fat cheese that is rich in flavor, though often higher in sodium due to being stored in brine.
Pairing Matters: Maximize your snack's health benefits by pairing cheese with whole-grain crackers and fresh fruits or vegetables to add fiber and nutrients.
Portion Control is Key: Regardless of the cheese type, remember that moderation is most important. Enjoy smaller portions as an addition to a balanced diet.

Finding the Best Cheese for Your Cracker

For many, a simple plate of cheese and crackers is a perfect snack or appetizer. But with hundreds of cheeses available, finding the one that best fits your health goals can be challenging. While cheese offers valuable nutrients like protein and calcium, some varieties are high in saturated fat and sodium, making portion control important. The best choice ultimately depends on your individual needs, such as managing sodium intake, reducing fat, or boosting protein.

Top Contenders for the Healthiest Cheese

Several cheeses stand out for their superior nutritional profiles, making them excellent choices to enjoy with crackers. When selecting, consider Swiss, Mozzarella, low-fat Cottage cheese, and Feta.

Swiss Cheese: Low Sodium Superstar

Renowned for its mild, nutty flavor and signature holes, Swiss cheese is a fantastic option for those monitoring their salt intake. It contains significantly less sodium than many other aged cheeses, which is especially beneficial for people with high blood pressure. A one-ounce serving also packs in a solid amount of protein and calcium, and the aging process makes it naturally lower in lactose, so it may be easier for some people to digest.

Mozzarella: The Low-Fat, Probiotic-Rich Choice

Originating in Italy, soft, fresh mozzarella is known for its mild flavor and high moisture content. Opt for the part-skim version to get all the deliciousness with less fat. Part-skim mozzarella is low in both calories and sodium compared to many cheeses and is an excellent source of protein and calcium. Some varieties also contain beneficial probiotics that can support gut health. Its mild flavor makes it incredibly versatile for pairing with a wide range of crackers and toppings, such as fresh basil and tomato.

Low-Fat Cottage Cheese: Protein Powerhouse

While not the first cheese that comes to mind for crackers, low-fat cottage cheese is a nutritional champion. It is exceptionally high in protein and low in calories, which helps increase feelings of fullness and can aid in weight management. Many stores offer low-sodium varieties, making it an ideal choice if you need to watch your salt intake. Spread it on a sturdy cracker and add fresh fruit, chives, or cracked pepper for a delicious, savory snack.

Feta: The Flavorful, Lower-Fat Crumble

This tangy, salty Greek cheese is traditionally made from sheep's or goat's milk and is naturally lower in fat than many other cheeses. Feta cheese provides conjugated linoleic acid (CLA), a healthy fat associated with improved body composition. Since it is often packed in brine, it can be higher in sodium, so check the label and rinse it if needed to reduce the salt content. Feta's bold flavor means you can use a smaller amount to get a big taste on your crackers, especially with cucumber or roasted red peppers.

Healthy Pairing Pointers

Beyond the cheese itself, the crackers you choose and any additional toppings can significantly impact the overall healthiness of your snack. Opt for whole-grain crackers to add fiber and complex carbohydrates, which support digestive health and provide sustained energy. Enhance your snack with nutrient-dense toppings like fresh fruits (apples, pears), vegetables (cucumber, bell peppers), or a drizzle of honey to add complexity without piling on unhealthy additions.

Comparison of Healthiest Cheeses for Crackers


Cheese Type	Sodium Content	Saturated Fat (per 1oz)	Protein (per 1oz)	Notable Benefits
Swiss	Low	5.2g	8g	Very low sodium, good for blood pressure
Part-Skim Mozzarella	Moderate	2.9g	6g	Low in calories, potential probiotics
Low-Fat Cottage Cheese	Varies (low-sodium options exist)	0.8g (low-fat)	3g (low-fat, 1oz)	Very high in protein, very low in fat
Feta	High (often in brine)	3.8g	4g	Lower fat content, contains CLA
Parmesan	Moderate-High	4.2g	10g	High protein and calcium, low lactose

Making the Best Choice for You

While some cheeses have better nutritional numbers, the best choice is a personal one. If you are watching your sodium, Swiss is a clear winner. If you want maximum protein to keep you full, low-fat cottage cheese is your go-to. For a versatile, lower-fat option, part-skim mozzarella is a reliable choice. The key is to treat cheese as a flavorful addition rather than the main component of your meal, pairing it with fibrous, whole-grain crackers and fresh produce for a balanced and satisfying snack. Moderation and mindful eating are far more important than demonizing any single type of cheese. Enjoy your snack! For more information on making healthy food choices, you can consult an authoritative source like the American Heart Association (AHA).

Frequently Asked Questions

Yes, Swiss cheese is one of the lowest-sodium cheeses available. For those needing to monitor their salt intake, including individuals with high blood pressure, Swiss cheese is a highly recommended option.

Low-fat cottage cheese is often cited as the best cheese for protein due to its high protein-to-calorie ratio. Aged hard cheeses like Parmesan also contain a very high protein count per ounce.

Yes, cheese can be part of a daily, healthy diet if consumed in moderation. Sticking to a one-ounce serving size, along with eating a balanced diet, is generally acceptable for most people.

For the healthiest option, choose whole-grain crackers. They provide fiber and complex carbohydrates, which are beneficial for digestion and sustained energy.

Reduced-fat versions of cheeses can be a good way to lower your saturated fat intake. While some may sacrifice flavor, many low-fat cheeses, like part-skim mozzarella or low-fat cottage cheese, are nutritionally sound choices.

Yes, certain cheeses contain probiotics, which are beneficial for gut health. Cheeses like mozzarella, gouda, and aged cheddar are known to contain these helpful bacteria.

While portion control is most important for weight loss, low-fat cottage cheese is a top contender due to its high protein content, which promotes satiety and can help you feel full for longer.