The healthiest cheeses to eat — nutrient-dense, lower-sodium, and higher-protein options, and what makes a cheese a healthier choice.
If you love cheese and want to make healthier choices, some cheeses offer more nutritional bang for your buck than others. Here's a guide to the healthiest cheeses to eat and what makes them good choices. (This is general information, not medical advice.)
What Makes a Cheese "Healthier"
No cheese is a miracle food, but some are more nutrient-dense or have qualities that make them healthier choices. Factors that can make a cheese healthier include higher protein, lower sodium, lower fat (or favorable fat), the presence of beneficial nutrients and probiotics, and being minimally processed. That said, "healthiest" depends on your goals — someone watching sodium has different priorities than someone seeking protein. Here are cheeses often considered among the healthier options, with their strengths.
Cottage Cheese
Cottage cheese is frequently cited as one of the healthiest cheeses. It's high in protein (especially casein) and relatively low in fat and calories, making it popular for weight management and muscle support. It's a good source of calcium and B vitamins. Its main drawback is sodium, which can be high, so low-sodium versions are worth seeking. For a high-protein, lower-calorie cheese, cottage cheese is a top choice.
Mozzarella
Part-skim mozzarella is a relatively healthy choice — it's lower in fat and sodium than many cheeses, provides good protein and calcium, and is versatile. Fresh mozzarella is also relatively low in sodium. Its mild flavor and moderate calorie content make it an easy everyday cheese. Mozzarella's lower sodium compared to many aged cheeses is a particular plus for those watching salt.
Ricotta and Quark
Ricotta and quark are soft fresh cheeses that offer good nutrition. Ricotta (especially part-skim) provides protein and calcium with a relatively mild calorie load and lower sodium. Quark is high in protein and can be very low in fat, similar to a thick yogurt, making it popular for healthy eating. Both are versatile in sweet and savory dishes and are gentler in sodium than many aged cheeses.
Goat Cheese and Feta
Goat cheese is often easier to digest for some people and can be lower in lactose, with a good nutrient profile, though it's similar in fat to other cheeses. Feta is relatively lower in calories and fat than many cheeses and provides protein and calcium, but it's high in sodium due to its brining, so it's best enjoyed in moderation by those watching salt. Both are flavorful, so a little goes a long way.
Other Considerations
Other cheeses have specific strengths. Swiss cheese is relatively lower in sodium than many cheeses. Aged cheeses are lower in lactose (better tolerated by the lactose-sensitive) and provide concentrated nutrients, though they can be higher in sodium and fat. Parmesan is intensely flavorful, so small amounts satisfy. The "healthiest" cheese for you depends on whether you're prioritizing protein, sodium, fat, lactose, or calories. In general, choosing nutrient-dense cheeses, watching portions, and being mindful of sodium are the keys to enjoying cheese healthily.
The Bottom Line
The healthiest cheeses tend to be higher in protein, lower in sodium, and minimally processed — with cottage cheese, part-skim mozzarella, ricotta, and quark frequently among the top choices for their protein and gentler sodium and calorie profiles. But all cheese can fit into a healthy diet in moderation, and the best choice depends on your individual goals. Focus on nutrient density, sensible portions, and mindful sodium intake, and enjoy a variety of cheeses as part of a balanced diet. Consult a professional for personalized advice.
Frequently Asked Questions
What is the healthiest cheese?
There's no single answer, but cottage cheese, part-skim mozzarella, ricotta, and quark are often cited for their higher protein and lower fat and sodium.
What makes a cheese healthier?
Higher protein, lower sodium, favorable fat content, beneficial nutrients, and minimal processing — though the "healthiest" choice depends on your individual goals.
Are aged cheeses healthy?
They're nutrient-dense and lower in lactose (easier for the lactose-sensitive), but can be higher in sodium and fat, so they're best enjoyed in moderation.