Many types of cheese, including mozzarella, blue cheese, and feta, can deliver critical nutrients or provide various health advantages.

Cheese is a dairy product that comes in a variety of textures and flavours.

It is made by combining acid or bacteria with milk from various farm animals and then ageing or processing the solid components of the milk.

The nutrition and flavour of cheese are determined by how it is made and the milk used.

Some people are concerned about the high fat, salt, and calorie content of cheese. Cheese, on the other hand, is a fantastic source of protein, calcium, and a variety of other minerals.

Cheese consumption may even aid in weight loss and the prevention of heart disease and osteoporosis. However, certain cheeses are more healthy than others.

Here are 9 of the healthiest cheeses.


Mozzarella is a soft, white cheese that is high in moisture. It is often produced from Italian buffalo or cow’s milk and originated in Italy.

Mozzarella has fewer calories and sodium than most other cheeses. Full-fat mozzarella provides the following nutrients in one ounce (oz.) or 28 grammes (g):

  • Calories: 85
  • Protein: 6 g
  • Fat: 6 g
  • Carbs: 1 g
  • Sodium: 6% of the Daily Value (DV)
  • Calcium: 11% of the DV

Mozzarella also contains probiotic bacteria, such as Lactobacillus casei and Lactobacillus fermentum strains.

These probiotics have been shown in animal and human research to enhance gut health and regularity, boost immunity, and reduce inflammation in the body.

In one older trial of 1,072 older persons, drinking 7 oz. (200 millilitres) per day of fermented dairy containing Lactobacillus fermentum for three months significantly reduced the duration of respiratory infections compared to not drinking the drink.

As a result, dairy products containing this probiotic, such as mozzarella, may enhance your immune system and improve your body’s reaction to illnesses. More research, however, is required.

Mozzarella is wonderful in Caprese salad, which is created with fresh tomatoes, basil, and balsamic vinegar, and it can also be used in a variety of other recipes.

Mozzarella is a soft cheese that contains less sodium and calories than other cheeses. It also has probiotics, which may help your immune system.

2.Blue cheese

Blue cheese is prepared from cow, goat, or sheep’s milk that has been cured with Penicillium cultures.

It is usually white with blue or grey veins and dots on it. Blue cheese has a distinct odour and a robust, sour flavour due to the mould used to make it.

Blue cheese is high in calcium and very healthy. One ounce (28 g) of whole milk blue cheese contains:

  • Calories: 100
  • Protein: 6 g
  • Fat: 8 g
  • Carbs: 1 g
  • Sodium: 14% of the DV
  • Calcium: 12% of the DV

Because blue cheese is high in calcium, a vitamin required for proper bone health, including it in your diet may help you avoid bone-related health problems.

Calcium deficiency, in fact, has been linked to lower bone strength and an increased risk of osteoporosis, a condition in which bones become weak and brittle.

Blue cheese complements burgers, pizzas, and salads with spinach, almonds, and apples or pears.

Blue cheese contains blue or grey veins and a tangy flavour. It contains calcium, which may enhance bone health and aid in the prevention of osteoporosis.

3.Feta cheese

Feta is a soft, salty white cheese that originated in Greece. It is often made from sheep or goat milk. Sheep’s milk gives feta a tangy, sharp flavour, whilst goat’s milk offers feta a gentler flavour.

Because feta is stored in brine to keep it fresh, it can be heavy in sodium. It is, nevertheless, fewer in calories than most other cheeses.

One ounce (28 g) of full-fat feta cheese contains:

  • Calories: 75
  • Protein: 4 g
  • Fat: 6 g
  • Carbs: 1 g
  • Sodium: 14% of the DV
  • Calcium: 11% of the DV

Feta, like all full-fat dairy, contains conjugated linoleic acid (CLA), which has been linked to a variety of health advantages, including weight loss and improved body composition.

One research of 54 obese persons revealed that ingesting 3 g of CLA per day for three months reduced body fat mass and percentage compared to a placebo.

As a result, eating CLA-rich foods like feta may help improve body composition.

However, research has been restricted and has primarily concentrated on CLA supplementation. As a result, greater research on the effects of CLA-containing foods, such as feta, is required.

To incorporate feta cheese into your diet, consider crumbling it over salads, mixing it with eggs, or making a dip to consume with fresh veggies.

Feta is a Greek cheese that contains more salt but less calories than other cheeses. It also contains CLA, a fatty acid that has been linked to better body composition.

4.Cottage cheese

Cottage cheese is a soft, white cheese created from cow’s milk curds. It is believed to have started in the United States.

Cottage cheese contains far more protein than other cheeses. A 1/2-cup (110-g) serving of low-fat cottage cheese has the following nutrients:

  • Calories: 90
  • Protein: 12 g
  • Fat: 3 g
  • Carbs: 5 g
  • Sodium: 15% of the DV
  • Calcium: 9% of the DV

Cottage cheese is frequently advised for weight loss since it is high in protein but low in calories.

Several studies show that eating high protein meals, such as cottage cheese, might boost feelings of fullness and assist reduce overall calorie intake, perhaps leading to weight loss.

In a research of 30 adults, cottage cheese was found to be just as filling as an omelette with a similar nutritious makeup.

Thus, incorporating cottage cheese into your diet may help you feel fuller after meals while also lowering your calorie intake.

It’s delicious smeared over toast, blended into smoothies, mixed into scrambled eggs, or used as the foundation for dips.

Cottage cheese is a high-protein, fresh, clumpy cheese. Including cottage cheese in your diet might help you stay full and may aid in weight loss.

5.Ricotta cheese

Ricotta is an Italian cheese created from the watery remnants of cow, goat, sheep, or Italian water buffalo milk after producing other cheeses. Ricotta has a creamy texture and is frequently compared to cottage cheese.

A 1/2-cup (124-g) serving of whole-milk ricotta comprises the following ingredients:

  • Calories: 186
  • Protein: 9 g
  • Fat: 13 g
  • Carbs: 9 g
  • Sodium: 6% of the DV
  • Calcium: 20% of the DV

Ricotta cheese’s protein is primarily whey, a milk protein that contains all of the necessary amino acids that humans require from food.

Whey is easily absorbed and may aid with muscle growth, blood pressure reduction, and cholesterol reduction.

A meta-analysis of 22 studies discovered that whey protein supplementation lowered levels of triglycerides, total cholesterol, LDL (bad) cholesterol, and haemoglobin A1c, a sign of long-term blood sugar control. This study, however, concentrated on whey supplements rather than whey from dairy sources.

While ricotta may have similar advantages, more research on whey derived from whole foods is required.

Ricotta cheese complements salads, scrambled eggs, noodles, and lasagna. It can also be used as a basis for creamy dips or as a sweet-and-salty snack with fruit.

Ricotta is a creamy, white cheese high in protein. Ricotta's high grade whey may boost muscle building and aid decrease blood pressure.

6.Parmesan cheese

Parmesan is an aged, hard cheese with a gritty texture and a salty, nutty flavour. It’s produced from raw, unpasteurized cow’s milk that’s been kept for at least a year to kill unwanted bacteria and provide a nuanced flavour.

The finished product is nutrient-dense. One ounce (28 g) of Parmesan cheese contains:

  • Calories: 111
  • Protein: 10 g
  • Fat: 7 g
  • Carbs: 1 g
  • Sodium: 15% of the DV
  • Calcium: 26% of the DV

A 1-oz. (28-g) serving also provides 16% of the daily value for phosphorus.

Because Parmesan is high in calcium and phosphorus, two nutrients important for bone production, it may support bone health.

One 2014 study of almost 5,000 adults discovered that increased calcium and phosphorus intakes were strongly associated with better bone mass in various regions of the body, including the femur, the longest human bone.

Finally, because it has been matured for a long period, Parmesan is very low in lactose and can typically be tolerated by most lactose intolerant persons.

Grated Parmesan cheese can be sprinkled on pastas and pizzas. It’s also delicious sprinkled on eggs or spread on a cheese board with fruit and nuts.

Parmesan cheese is low in lactose and high in calcium and phosphorus, which may aid bone health.

7.Swiss cheese

Swiss cheese, as the name implies, originated in Switzerland. This semi-hard cheese is traditionally manufactured from cow’s milk and has a mild, nutty flavour.

Bacteria that emit gases during the fermentation process generate its trademark holes.

One ounce (28 g) of Swiss cheese has the following ingredients:

  • Calories: 111
  • Protein: 8 g
  • Fat: 9 g
  • Carbs: less than 1 g
  • Sodium: 2% of the DV
  • Calcium: 19% of the DV

Swiss cheese is generally suggested for anyone who has to watch their salt intake, especially persons with high blood pressure, because it is lower in sodium than most other cheeses.

Furthermore, studies reveal that Swiss cheese contains a variety of chemicals that inhibit angiotensin-converting enzyme (ACE).

Because ACE constricts blood vessels and raises blood pressure, substances that inhibit it could theoretically help lower blood pressure.

However, investigations on the effects of other varieties of cheese that include ACE-inhibiting chemicals revealed no effect on blood pressure.

Furthermore, more study is needed because there have been no studies particularly on the effects of Swiss cheese on blood pressure.

Swiss cheese can be eaten with fruit or added to sandwiches, egg bakes, burgers, and French onion soup to add to your nutrition.

Swiss cheese contains less sodium than most other cheeses and may help decrease blood pressure. More research, however, is required.

8.Cheddar Cheese

Cheddar is a semi-hard cheese from England that is frequently consumed.

It is made from matured cow’s milk and can be white, off-white, or yellow in colour. The flavour of cheddar varies according on the variety, ranging from mild to very sharp.

One ounce (28 g) of sharp cheddar cheese has the following ingredients:

  • Calories: 115
  • Protein: 7 g
  • Fat: 9 g
  • Carbs: 1 g
  • Sodium: 8% of the DV
  • Calcium: 15% of the DV

In addition to being high in protein and calcium, cheddar is high in vitamin K, particularly vitamin K2.

Vitamin K is essential for bone and heart health. It keeps calcium from forming on the walls of your arteries and veins.

Inadequate vitamin K levels can lead to calcium accumulation, which inhibits blood flow and increases the risk of blockages and heart disease.

It is critical to consume adequate vitamin K in order to avoid calcium deposits. Because K2 from animal meals is better absorbed than K1 from plants, K2 may be especially useful for heart disease prevention.

Eating cheddar is one way to get more vitamin K2. It goes well with charcuterie, vegetables, burgers, and eggs.

Cheddar contains vitamin K2, a substance that keeps calcium from accumulating in your arteries and veins. Getting enough vitamin K2 may lower your chance of developing heart disease.

9.Goat Cheese

Chèvre, or goat cheese, is a tangy, soft cheese prepared from goat milk.

It comes in a variety of forms, including spreadable logs, crumbles, and Brie-like variations.

1 oz. (28 g) of goat cheese has the following nutrients:

  • Calories: 75
  • Protein: 5 g
  • Fat: 6 g
  • Carbs: 0 g
  • Sodium: 6% of the DV
  • Calcium: 3% of the DV

Furthermore, goat’s milk contains more medium-chain fatty acids than cow’s milk. These fats are quickly absorbed by your body and are less likely to be stored as fat.

Furthermore, goat cheese may be easier for certain people to digest than cow’s milk cheese. This could be because goat’s milk includes different proteins and has less lactose.

Goat cheese, in instance, includes A2 casein, which may be less inflammatory and less prone to produce digestive distress than A1 casein present in cow’s milk.

Salads, pizzas, and eggs can all benefit from crumbled goat cheese. Furthermore, whipped goat cheese is a delectable dip for fruit or vegetables.

Goat cheese is lower in lactose and contains proteins that may be easier to digest than those found in cow's milk cheeses.

The bottom line

Cheese is a popular dairy product.

Most cheeses are high in protein and calcium, and some even have additional health benefits. Certain cheeses, in particular, may contain nutrients that promote intestinal health, aid in weight loss, boost bone health, and lower your risk of heart disease.

However, because some cheeses are heavy in sodium or fat, it’s still important to keep an eye on your intake.

Overall, cheese can be a healthy supplement to a well-balanced diet.