Which cheese has omega-3? An Investigation into Dairy and Healthy Fats

October 4, 2025 •

3 min read

While fatty fish is the most famous source, some types of cheese surprisingly contain omega-3 fatty acids, with the amount often linked to the animal's diet. This nutritional detail leads many to ask, "Which cheese has omega-3?", as they seek to diversify their sources of these beneficial fats.

Quick Summary

Different cheese types contain varying levels of omega-3 fatty acids, largely influenced by the animal's diet. Alpine and Pecorino Romano cheese from grass-fed animals can have higher levels, while certain products are fortified during production to increase content. Reading labels and understanding sourcing is key to identifying omega-3-rich options.

Key Points

Grass-Fed Diet is Key: Cheese from animals fed on fresh grass, like Alpine cheese, contains significantly more omega-3 (ALA) than cheese from conventionally-fed animals.
Pecorino Romano is Omega-3 Rich: This sheep's milk cheese naturally contains notable levels of omega-3 fatty acids and conjugated linoleic acid (CLA) due to the sheep's diet.
Fortification Increases Levels: Some cheese products, including specific versions of cheddar and goat cheese, are fortified with oils like flaxseed or fish oil to boost omega-3 content.
Check Labels for Source: To find omega-3 in cheese, look for 'grass-fed' labels or specific fortification claims, as content varies widely.
Cheese is a Supplementary Source: While some cheeses contain omega-3s, they are not a primary source compared to fatty fish or plant-based oils, and should be consumed in moderation due to high saturated fat.
Fortification Method Matters: The process of fortification, including the type of oil used and when it's added, affects the final omega-3 retention and sensory qualities of the cheese.
Feta from Grass-Fed Animals: Feta made from the milk of grass-fed sheep and goats typically has higher levels of omega-3s and CLA.

The Link Between Animal Feed and Omega-3 in Cheese

Unlike oily fish, which are primary sources of the long-chain omega-3s EPA and DHA, most cheeses naturally contain alpha-linolenic acid (ALA), the plant-based omega-3. The quantity of ALA and other beneficial fatty acids like conjugated linoleic acid (CLA) found in cheese is directly linked to what the dairy animals eat. Animals that graze on fresh, lush alpine pastures produce milk with a more favorable fatty acid profile than those fed a diet of silage and grain. This means that the journey of omega-3s to your plate begins in the pasture, not the factory.

Naturally Higher Omega-3 Cheeses: The Grass-Fed Advantage

Some cheeses stand out for their naturally higher omega-3 content, primarily due to the diet of the milk-producing animals. Research published in Circulation showed that alpine cheese from cows grazing on fresh grass contained significantly more ALA and a more favorable omega-6:omega-3 ratio compared to industrial cheeses. Pecorino Romano, a hard cheese made from sheep's milk, is another contender, known for its high amounts of both omega-3 and CLA. Since sheep naturally graze, their milk often contains more of these healthy fats than milk from conventionally-fed cows. Feta cheese made from grass-fed sheep or goat's milk can also be a source of omega-3s, along with beneficial CLA.

Fortified Cheeses: A Modern Nutritional Approach

For those seeking a more direct and reliable source of omega-3s from dairy, fortified cheeses are an option. This process involves adding omega-3-rich oils, such as fish oil or flaxseed oil, during cheese production. The effectiveness and sensory impact of fortification vary by cheese type. Studies have shown:

Fortified Cheddar: Research has indicated high omega-3 retention rates in cheddar cheese when fortified with fish or flaxseed oil, especially when added during the salting phase. A specific study found that 50-100g could provide the daily recommended amount of omega-3 for cardiovascular disease prevention.
Fortified Goat Cheese: Researchers have successfully created goat cheese enriched with fish oil, providing sufficient levels of EPA and DHA to offer health benefits.
Fortified Parmesan: Some Parmesan varieties are specifically produced to be richer in omega-3s by adjusting the cow's feed, with producers highlighting this on their labeling.

A Comparative Look at Omega-3 in Cheese

The following table illustrates how the omega-3 content can differ between various cheese types and production methods. Amounts can vary, but this provides a general guideline.


Cheese Type	Omega-3 Source	Key Factor	Example Omega-3 (ALA)
Alpine Cheese	Grass-fed cow's milk	Animal's diet	~495 mg/100g
Pecorino Romano	Sheep's milk	Animal's diet	High relative content
Fortified Cheddar	Flaxseed/Fish Oil	Fortification process	High, variable content
Industrial Cheddar	Conventionally-fed cow's milk	Animal's diet	~114 mg/100g
Feta (Grass-fed)	Sheep/Goat milk	Animal's diet	Higher than industrial feta
Fortified Goat Cheese	Fish Oil	Fortification process	Can provide EPA/DHA

How to Choose and Enjoy Omega-3-Rich Cheese

While cheese isn't a replacement for primary omega-3 sources like fish, incorporating these specific varieties can be a tasteful way to supplement your intake. Here are some tips:

Seek Out 'Grass-Fed' Labels: This is the most reliable indicator of naturally higher omega-3s and CLA in dairy products.
Read Fortification Claims: If a cheese is fortified, the packaging will likely highlight this. Check the nutritional information to see how much omega-3 is provided per serving.
Look for Alpine and Sheep's Milk Cheeses: Varieties like alpine cheese and Pecorino Romano naturally offer a better omega-3 profile thanks to their traditional production methods and animal feeding.
Use as an Accent: Incorporate these cheeses into salads, pasta dishes, or as a component of a balanced snack, rather than relying on them as a main source of healthy fats.
Balance with Other Fats: Remember that cheese is also high in saturated fats, so moderation is key.

Conclusion: A Flavorful Contribution to Your Diet

So, which cheese has omega-3? The answer isn't a single type but a category of cheeses whose nutritional profile is shaped by the animal's diet or intentional fortification. By choosing grass-fed varieties like Alpine cheese or specialty fortified products, you can add a small but beneficial boost of omega-3 fatty acids to your diet. Always consider cheese as a supplementary source, enjoying it as part of a varied and balanced eating plan that includes richer sources like fatty fish, flaxseeds, and walnuts for optimal health.

Note: For the most accurate nutritional information, always consult the specific product's label.

Frequently Asked Questions

No, cheese is not considered a good primary source of omega-3s compared to fatty fish or flaxseeds. However, specific types, particularly from grass-fed animals or fortified products, can contribute a supplemental amount to your diet.

Grass-fed cheese, made from the milk of animals on fresh pasture, has a more favorable fatty acid profile with a higher concentration of omega-3s and a better omega-6 to omega-3 ratio compared to regular cheese from animals fed silage or grain.

Fortified cheeses often contain a more significant and concentrated dose of omega-3s because they have oils specifically added during production to increase the nutritional value. The amount depends on the fortification process and the oil used.

Yes, Pecorino Romano cheese, made from sheep's milk, is known to contain higher levels of omega-3 fatty acids and CLA than many cheeses from conventionally-fed cow's milk.

The best way is to look for labels indicating 'grass-fed' milk or explicit claims of fortification with omega-3s. For natural cheeses like Alpine varieties or Pecorino Romano, the production method contributes to the higher content.

The omega-3 found in most cheese is alpha-linolenic acid (ALA). Fortified cheeses may contain long-chain omega-3s like EPA and DHA if they are added from sources such as fish or algae oil.

Yes, a study found that alpine cheese from cows on fresh grass contained four times more ALA than industrial cheddar, demonstrating a significantly higher omega-3 content.