Why is Jarlsberg cheese so healthy? A deep dive into its unique benefits

November 27, 2025 •

3 min read

According to a Norwegian study published in the journal BMJ Nutrition Prevention & Health, eating a small daily portion of Jarlsberg cheese may help prevent bone thinning without negatively affecting cholesterol levels. The question of why is Jarlsberg cheese so healthy lies in its unique bacterial makeup, which provides distinct nutritional advantages over many other cheeses.

Quick Summary

Jarlsberg cheese contains special bacteria that produce high levels of Vitamin K2 and a metabolite called DHNA, which positively impact bone health by stimulating specific bone-building proteins. It also shows beneficial effects on cholesterol and glucose levels.

Key Points

Bone Health: Jarlsberg is rich in Vitamin K2 and DHNA, which increase bone-building proteins and may help prevent bone thinning.
Metabolic Benefits: A small daily portion has been shown to reduce 'bad' LDL cholesterol and blood glucose levels in studies.
Unique Fermentation: The bacteria Propionibacterium freudenreichii is responsible for Jarlsberg's specific nutritional profile, unlike other cheeses.
Gut Health: As a fermented cheese, it contains beneficial probiotics and is low in lactose, supporting digestive health.
Not a Cure-All: While healthy, Jarlsberg should be consumed in moderation as part of a balanced diet and is not a substitute for medication.
Specific Effects: Research indicates the bone-related benefits appear to be specific to Jarlsberg and not a general property of all cheeses.

The Scientific Evidence Behind Jarlsberg's Health Benefits

While all cheeses provide some nutritional value, a 2022 clinical trial shed light on what makes Jarlsberg cheese stand out. In the study, 66 healthy women were divided into two groups: one consuming 57 grams of Jarlsberg daily and another consuming 50 grams of Camembert. After six weeks, significant differences were observed in blood markers related to bone and metabolic health, with the Jarlsberg group showing superior results.

Bone Health: More Than Just Calcium

Jarlsberg cheese's primary health claim revolves around its effect on bone density. While it is a good source of calcium, the key lies in other compounds produced during its fermentation process. The bacteria Propionibacterium freudenreichii, used to create Jarlsberg's signature holes, are the real stars.

Unique Compounds for Stronger Bones

Vitamin K2 (Menaquinone): Jarlsberg is rich in specific, long-chained forms of Vitamin K2, particularly MK-9(4H). This nutrient is crucial for activating osteocalcin, a protein that helps bind calcium to bones, strengthening the skeletal system. In the clinical study, K2 levels increased significantly in participants eating Jarlsberg but not Camembert, which lacks this vitamin.
DHNA (1,4-dihydroxy-2-naphthoic acid): This is another powerful compound produced by the cheese's bacteria. Some research suggests DHNA may independently stimulate osteocalcin production and have anti-osteoporotic effects. This unique metabolite, not found in other common cheeses like Camembert, could explain some of Jarlsberg's specific benefits.

Metabolic Benefits: Cholesterol and Glucose

The 2022 study also noted positive metabolic outcomes for Jarlsberg eaters. The most striking finding was that participants who switched from Camembert to Jarlsberg experienced a significant reduction in total cholesterol and 'bad' LDL cholesterol. This is particularly noteworthy as cheese is often associated with higher fat intake. The study also observed a decrease in glycated haemoglobin (HbA1c) in the Jarlsberg group, suggesting a potential benefit for glucose metabolism, although more research is needed.

Gut Health and Fermentation

As a fermented dairy product, Jarlsberg can also contribute to a healthy gut microbiome. Fermented cheeses contain probiotics, which are beneficial bacteria that can aid digestion and support overall gut health. While moderation is advised, incorporating fermented foods like Jarlsberg into your diet can enrich your gut flora, which is essential for proper digestion and nutrient absorption. The lower lactose content in aged cheeses like Jarlsberg also makes it more tolerable for some individuals with lactose sensitivities.

Jarlsberg vs. Camembert: A Nutritional Comparison

This table highlights the key differences observed in the clinical trial comparing the health effects of daily Jarlsberg vs. Camembert consumption over a six-week period.


Feature	Jarlsberg	Camembert (initially)
Protein Content	Similar	Similar
Fat Content	Similar	Similar
Vitamin K2	Rich Source	Contains No Vitamin K2
Osteocalcin Markers	Significant Increase	Unchanged or Slight Decrease
PINP (Bone Turnover Marker)	Significant Increase	Unchanged
Total Cholesterol	Initially higher (similar to Camembert), then significant decrease after Camembert group switches.	Initially stable, but decreased significantly upon switching to Jarlsberg.
LDL Cholesterol	No significant change.	Decreased significantly upon switching to Jarlsberg.
Glucose	Decreased (approx. 3%).	Increased (approx. 2%), then decreased upon switching to Jarlsberg.

How to Incorporate Jarlsberg into a Healthy Diet

While Jarlsberg offers impressive health benefits, it should be consumed in moderation as part of a balanced diet, not as a miracle cure. A small, daily portion is recommended. Here are a few ways to enjoy it:

As a snack: Enjoy a slice with whole-grain crackers or fruit.
In sandwiches: Melt Jarlsberg on a toast or sandwich for a nutty, creamy flavor.
Grated over dishes: Sprinkle grated Jarlsberg over salads, pasta, or soup.
On a cheeseboard: Pair it with other healthy foods like nuts and berries.

Conclusion: A Nutritious Cheese Worth Considering

The specific bacterial fermentation process used to produce Jarlsberg cheese is responsible for its unique health properties. The high levels of Vitamin K2, along with the metabolite DHNA, directly contribute to improved bone health by activating crucial bone-building proteins. Furthermore, small daily consumption has been linked to potential metabolic improvements, including beneficial effects on cholesterol and blood glucose levels. While these findings are promising, it's important to remember that Jarlsberg is a component of a healthy lifestyle, not a replacement for medical treatment or a balanced diet. For those seeking a tasty, nutrient-dense cheese with potential bone and metabolic advantages, Jarlsberg presents a compelling and delicious option.

For further details on the clinical findings, refer to the study abstract at National Institutes of Health (NIH).

Frequently Asked Questions

A small clinical trial found that a daily portion of Jarlsberg may help prevent bone thinning, or osteopenia, which is the stage before osteoporosis. The effect is linked to its unique Vitamin K2 content and other beneficial compounds.

Jarlsberg cheese is rich in several key nutrients, including protein, calcium, and most notably, a specific, long-chained form of Vitamin K2 called MK-9(4H). It also contains DHNA, a unique compound produced by its fermenting bacteria.

A study showed that consuming Jarlsberg cheese significantly lowered total and LDL ('bad') cholesterol levels in participants who switched from eating Camembert. However, it's still a high-fat product and should be consumed in moderation.

Yes, as a fermented cheese, Jarlsberg contains probiotics (beneficial bacteria) that contribute to a healthy gut microbiome. Its low lactose content also makes it easier for some people with lactose sensitivity to digest.

The clinical trial that demonstrated bone health benefits used a portion size of 57 grams (about 2 ounces) daily. Experts recommend consuming it in moderation as part of a balanced diet.

Yes, according to the research, the effects appear to be specific to Jarlsberg. The unique bacteria used in its production and the resulting compounds like Vitamin K2 and DHNA are not found in the same concentrations in other cheeses like Camembert.

While Jarlsberg is a nutritious cheese, it is still relatively high in fat and calories like most cheeses. Moderation is key to balancing its health benefits against its fat content.