Which cheese is the healthiest in the world? A nutritional deep dive

October 29, 2025 •

3 min read

With hundreds of cheese varieties available, determining which cheese is the healthiest in the world is not a simple question. The answer depends entirely on your specific nutritional goals, whether you are seeking high protein, low sodium, or reduced fat content.

Quick Summary

Comparing cheeses to find the healthiest option involves evaluating protein, fat, and sodium content based on your dietary needs. Soft cheeses like cottage and ricotta offer high protein, while Swiss and mozzarella are noted for lower sodium. Portion control is essential for any choice.

Key Points

Cottage Cheese is a Top Contender: With a high protein-to-calorie ratio and low fat content, especially in low-fat varieties, it is highly recommended for muscle building and weight management.
Swiss Cheese is Best for Low-Sodium Diets: Naturally lower in sodium than most cheeses, Swiss is a heart-healthy option for those monitoring salt intake.
Consider Fresh Cheeses for Lower Fat and Calories: Soft, fresh cheeses like part-skim mozzarella and ricotta tend to be lower in saturated fat and calories than hard, aged cheeses.
Hard Cheeses Offer Calcium and are Lower in Lactose: Aged varieties such as Parmesan and Swiss are rich in calcium and contain very little lactose, making them suitable for those with sensitivities.
Moderation is Key for All Cheese: Because all cheese is calorie-dense, portion control is crucial. Use flavorful varieties like feta or Parmesan sparingly to add taste without excessive calories.
Seek Probiotic Benefits in Some Varieties: Some cheeses, including fresh mozzarella and feta, contain probiotics that can aid gut health and immunity.

Unpacking the 'Healthiest' Cheese Title

There's no single cheese that holds the crown for being the absolute healthiest, as dietary needs vary from person to person. A bodybuilder might prioritize the high protein of cottage cheese, while someone managing high blood pressure would seek out low-sodium Swiss. The key is to understand the nutritional profile of different cheeses and how they align with your health objectives.

The Healthiest Soft and Fresh Cheeses

Fresh, soft cheeses are often lauded as healthier alternatives because they typically have a higher moisture content and lower fat and sodium levels compared to their aged counterparts.

Cottage Cheese

Often cited by dietitians as the top contender for the healthiest cheese, low-fat cottage cheese is a nutritional powerhouse. It is high in protein, with a half-cup serving of low-fat (2%) providing about 12 grams, which is beneficial for satiety and muscle building. Low-fat varieties are also low in calories and fat, making them suitable for weight management. Cottage cheese is versatile and can be used in various dishes.

Ricotta

Ricotta, made from whey, is rich in easily digestible whey protein, which contains amino acids that support muscle building. Part-skim ricotta is generally lower in sodium, calories, and fat than many aged cheeses. Its creamy texture works well in both sweet and savory dishes.

Mozzarella

Fresh mozzarella is a good everyday option with balanced nutrition. It's typically lower in sodium and calories compared to aged hard cheeses. Some mozzarella contains probiotic strains that can support gut health and immunity, and it provides calcium and protein.

The Best Aged and Hard Cheeses

Aged cheeses are typically more calorie and fat dense, but their strong flavor means less is needed.

Swiss Cheese

Swiss cheese is an excellent choice for those monitoring salt intake because it is naturally lower in sodium than most cheeses, making it suitable for managing high blood pressure. It is also a good source of calcium for bone health, and its aging process reduces lactose content, which can help those with lactose sensitivities.

Feta

Feta, a Greek cheese made from sheep's or goat's milk, is a lower-calorie option per ounce with a tangy flavor. It contains beneficial bacteria for gut health and conjugated linoleic acid (CLA), which may improve body composition. However, be aware of its relatively high sodium content.

Parmesan

Parmesan, a hard cheese with intense flavor, is best used sparingly. It is very high in calcium and protein, supporting bone health and muscle synthesis. The long aging process results in low lactose content. Its strong flavor means a small amount is sufficient, aiding portion control.

Comparison Table: Nutritional Snapshot (per 1oz / 28g serving)


Cheese Type	Calories	Protein (g)	Fat (g)	Sodium (mg)	Benefits	Best For
Cottage Cheese (1% fat)	23	3	0.8	110	Low fat, high protein	Weight management, muscle building
Ricotta (part-skim)	42	2	2.9	40	Whey protein, lower sodium	Muscle support, versatile cooking
Mozzarella (part-skim)	70	6	4.5	130	Lower sodium, probiotics	General health, heart health
Feta	75	4	6	390	Probiotics, low calorie density	Salads, flavor punch
Swiss	111	8	9	53	Low sodium, lactose-friendly	Blood pressure management
Parmesan	111	10	7	425	High calcium, lactose-friendly	Calcium boost, intense flavor

Note: Nutritional values can vary by brand and specific preparation.

Making the Best Choice for You

Choosing the best cheese depends on your personal health goals:

For weight management and protein: Low-fat cottage cheese and part-skim mozzarella are good choices due to their protein content and lower calories and fat.
For heart health and low sodium: Swiss cheese is a naturally lower-sodium option.
For bone health and lactose sensitivity: Hard, aged cheeses like Parmesan and Swiss are high in calcium and low in lactose.
For gut health: Consider cheeses with probiotic strains, such as fresh mozzarella, feta, and some raw varieties.
For portion control: Flavorful hard cheeses like Parmesan and feta can be used in small amounts.

A Final Word on Moderation

Moderation is key with all cheeses due to their nutrient density. Enjoy small portions, paired with other healthy foods like fruits and vegetables. Opting for minimally processed cheeses is also recommended. Ultimately, the healthiest cheese for you fits your diet and preferences, enjoyed as part of a balanced eating plan.

This article provides general nutritional information and is not a substitute for professional medical advice. Always consult a healthcare provider or registered dietitian for personalized guidance.

Frequently Asked Questions

Among common varieties, Parmesan contains very high protein per ounce, while low-fat cottage cheese is also a protein powerhouse, offering a large protein dose per serving.

Low-fat cottage cheese is one of the lowest-calorie cheeses, especially when considering the serving size. Fresh mozzarella and feta are also relatively low in calories.

For those managing high blood pressure, lower-sodium cheeses are best. Swiss cheese is naturally one of the lowest in sodium. Look for low-sodium versions of cottage and mozzarella as well.

Hard, aged cheeses like Parmesan and Swiss contain very little lactose due to the aging process. Goat's milk cheeses also have lower lactose levels than cow's milk varieties.

Enjoy cheese in moderation, focusing on portion control. Pair it with nutrient-rich foods like fruits, vegetables, and whole grains. Opt for lower-fat versions when available and use strong-flavored cheeses sparingly.

Feta is a healthy option as it's lower in calories than many cheeses and contains beneficial probiotics. However, it is high in sodium, so it's important to consume it in moderation.

Both are high in protein, but the type of protein differs. Cottage cheese is primarily casein, while ricotta is rich in highly digestible whey protein. Low-fat cottage cheese typically has a higher protein concentration per serving.