8 Nutritious Cheeses Recommended by a Dietitian for a Healthier Diet

Growing up in the Midwest, it should come as no surprise that cheese is one of my favorite foods. Americans share this love of cheese, consuming about 42 pounds per person per year, according to Statista. The US is one of them top cheese producing countries globallywith Wisconsin, California and Idaho leading US production.

While many consider cheese a healthy dairy food, some advise against it due to its saturated fat and sodium content. With over 1,500 types of cheese, the nutritional content can vary greatly. Here’s a closer look at the health benefits of cheese and eight of the healthiest varieties to consider adding to your diet.

Is cheese healthy?

Yes, cheese is a nutritious dairy food that can be a valuable part of a healthy diet. Cheese provides high-quality protein, calcium, potassium, magnesium and B vitamins. Some varieties, especially those aged but not pasteurized afterward, also contain beneficial probiotics that support the digestive system and overall health. Common probiotic-rich cheeses include Swiss, provolone, gouda, cheddar, edam, and cottage cheese, as noted by Harvard School of Public Health.

However, moderation is key. While cheese has many health benefits, full-fat varieties can be high in saturated fat. The American Heart Association recommends keeping saturated fat to no more than 6% of daily calories—about 13.5 grams for a 2,000-calorie diet. One ounce of cheddar cheese, for example, contains about 6 grams of saturated fat, so limiting daily intake to about one ounce may be best.

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How much cheese should you eat per day?

While there are no strict rules for cheese consumption, one serving a day is a good rule of thumb. One serving usually equals ¼ cup of grated cheese, one ounce of hard cheese, or ½ cup of cottage cheese. Because cheese can contribute to your daily intake of saturated fat, it’s best to balance it with lean proteins and other foods that are low in saturated fat. When available, choose lower-fat versions of your favorite cheeses to keep saturated fat levels within recommended limits.

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The healthy cheeses to add to your diet

• Mozzarella (part foam)
• Low fat (2%) cottage cheese
• Fat
• Swiss cheese
• Parmesan
• Goat
• Ricotta (Part-Skim)
• Aged cheddar

Here are eight healthiest cheeses to add to your shopping list.

Mozzarella (part foam)

Almost half of mozzarellas weight is water, which helps make it a top choice. Having so much water means mozzarella has fewer calories, saturated fat and sodium compared to many other “dense” cheeses. Enjoy as part of your favorite Italian dishes or keep single-serve mozzarella sticks on hand for a protein-packed snack.

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Low fat (2%) cottage cheese

Cottage cheese is one of the cheeses with the highest protein content and the lowest fat content, which makes it a popular so-called diet food. It is made by fermenting milk and removing the watery whey, leaving primarily the slow-acting casein protein. Because cottage cheese is not aged, it has a mild flavor and offers great versatility compared to more flavor-packed aged cheese.In addition to being rich in calcium, cottage cheese provides leucine, an essential amino acid for building and maintaining muscle mass. Enjoy cottage cheese as a protein-rich substitute for ricotta cheese in Italian dishes or mix it into smoothies, pancakes or waffles, or on top of your salads.

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Fat

Fat is a salty cheese made usually from sheep’s or goat’s milk. It is packed in brine, making it saltier than most other types of cheese. It makes our list of the eight best healthy cheeses for your health because it’s lower in calories and saturated fat than most. It also packs a flavorful punch, so a little feta can add a lot of flavor to your food. Enjoy feta crumbled in salads, mixed with scrambled eggs, or sprinkled over roasted vegetables for a flavorful punch.

Swiss cheese

High in protein, Swiss cheese is one of the healthiest cheeses because it contains more vitamin B12 than other cheeses, and it is one of the few cheeses with vitamin A, which is a nutrient important for your immune system and eyes. Interestingly, the holes in Swiss cheese are formed by carbon dioxide during the aging process and the bigger the holes in the cheese, the stronger the flavor. Swiss cheese is a great flavor enhancer in salads, as a topper on chili or on top of a lean turkey burger.

Parmesan (grated)

This classic Italian hard cheese usually enjoyed in pasta and other Italian dishes. It’s higher in sodium than many other cheeses, but because of its high protein and moderate saturated fat, it makes our best list. For individuals who are lactose intolerant, Parmesan is lower in lactose than most other cheeses, so it can be an option in small amounts for those who are sensitive to lactose. Enjoy Parmesan sprinkled on roasted vegetables, soups and stews or add it to your pasta dishes. Use freshly grated Parmigiano Reggiano instead of the more processed Parmesan cheese that comes in the pods.

Goat

Goat cheeseaka chevre, has six grams of protein and important nutrients like calcium and vitamin A. It also provides probiotics to promote GI health. Compared to cow’s milk cheese, goat cheese has lower levels of lactose, making it gentler on the digestive system and an excellent choice for those with lactose sensitivity. Enjoy goat cheese crumbled on salads, spread on whole grain toast or melted into savory pasta dishes for a creamy, tangy boost of flavor and nutrition.

Ricotta (Part-Skim)

Ricotta contains a lot of water, which helps keep calories, fat and sodium lower than many other cheeses. It has more whey protein, the fast-digesting dairy protein, rather than casein. It is a good source of calcium, vitamin A, B vitamins and potassium. Mild in taste, ricotta works well with sweet or savory foods. Spread it on wholemeal toast with fresh berries, as a sandwich spread or with your favorite pasta dishes.

Aged cheddar

Sharp or aged cheddar has lower lactose and may be easier on digestion. During the aging process, lactose levels decrease, making aged cheddar easier to digest for those with lactose sensitivities. In addition, aged cheddar is rich in vitamin K2, an important vitamin for bone density. It also contains beneficial probiotics, which support GI health and your overall immune system. Enjoy shredded cheddar cheese in your salads, on top of soups and stews or in whole grain salads, or partner with sliced ​​apples or pears.

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