11 Healthiest Cheeses To Eat In 2025
You don’t have to give up cheese to start eating healthy, you just have to discover which the healthiest cheeses are. Cheese is delicious and makes almost any dish taste better. It’s one of our favorite comfort foods, but comfort can be a code word for unhealthy. However, in the case of this popular ingredient, you'll find that many of your favorites, from goat cheese to mozzarella, are actually quite good for you.
With that in mind, what is the healthiest cheese to add to your diet? Or are there a few options to go for? With the rise of plant-based alternatives, you may also question: "Are vegan cheeses more nutritious than those made with dairy?"
To answer these questions — and make you feel a little less guilty about treating yourself to a dish with cheese — we've curated a guide to the healthiest cheese, highlighting which are best for different dietary goals and how to include them in some different recipes. So, read on to discover which cheese to go for next time you want a treat that's still pretty healthy.
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The 11 Most Healthy Cheeses To Eat
1. Cottage Cheese
One of the healthiest cheeses to eat is the one you were afraid of as a kid. Cottage cheese might have been the lumpy snack your mom tried to sneak into your lunchbox but that’s for good reason. It's one of the healthiest cheeses because it's lower in saturated fat and higher in protein than other kinds, especially if you pick low-fat varieties.
Now that you’re all grown up, you might be surprised that your taste buds appreciate cottage cheese more than before. Cottage cheese can be used as a spread for crackers or as a dip for crudités, and it pairs perfectly with the healthiest bread for a nutritious twist.
You could even lighten up your favorite macaroni and cheese dish by using cottage cheese alongside the other cheeses you usually use. Another unique way to use this type of cheese is by making cottage cheese ice cream; although being an ice cream, this isn't the healthiest way to incorporate cheese into your diet despite being tasty.
For a half-cup serving of low-fat (2%) cottage cheese:
- Calories: 90
- Protein: 12-14g
- Fat: 2.5g
- Carbs: 3-4g
- Calcium: 100-125mg (10% of the Daily Value)
- Sodium: 350-400mg
2. Ricotta
Ricotta is similar to cottage cheese in terms of protein content, so it’s also one of the healthiest cheeses to eat. Creamy ricotta is best known for its role in creating luscious cheesy layers in lasagna, but it can also be used to make dips or dessert fillings (think cheesecake or cannoli). Ricotta is one of the healthiest cheeses in terms of sodium content as well and it's typically available in low-fat or skim-milk varieties, which are lower in calories.
One of the lesser-known ways to use ricotta is as a pasta sauce, for example, in a lemon ricotta pasta dish, which works as a main dish or as a side for roasted salmon.
For a half-cup serving of whole milk ricotta:
- Calories: 204
- Protein: 9-10g
- Fat: 13-15g
- Carbs: 8-9g
- Calcium: 250-260mg (12% of the Daily Value)
- Sodium: 140-180mg
3. Feta
One of the most popular cheeses is also one of the healthiest cheeses! Feta’s salty, crumbly bite pairs well with everything from salads to vegetables. It’s one of the few cheeses with low to no carbohydrates but it's higher in sodium than some of the other healthiest cheeses covered on this list.
Feta is a staple of the Mediterranean diet so that alone should tell you that it's one of the most healthy cheeses to eat. Try crumbling feta over sliced cucumbers drizzled in olive oil or toss it with cold pasta salads. Feta is also one of the healthiest cheeses because its powerful flavor makes a little go a long way.
For a 1-ounce serving of feta:
- Calories: 75
- Protein: 4g
- Fat: 5-6g
- Carbs: 0-0.5g
- Calcium: 150-200mg (13% of the Daily Value)
- Sodium: 300-400mg
4. Parmesan
Popular Parmesan cheese is one of the healthiest cheeses you can eat. For most of us, Parmesan is something we sprinkle on top of or shave over another dish, so we can enjoy it in small portions, which is always important when you are learning how to start eating healthy.
Some of the main nutritional benefits offered by this kind of cheese are that it's high in protein and rich in calcium and phosphorus which are good for bone strength. Parmesan is also low in lactose compared to some of the other healthiest cheeses, and most people who are lactose-sensitive can tolerate it.
If you want to add more of this cheese to your diet, you'll be pleased to learn that Parmesan isn’t just for topping pasta. You could also make Parmesan cheese crisps that are easy to make and keto-friendly or try a roasted zucchini recipe next time you need a healthy side dish.
For a 1-ounce serving of Parmesan:
- Calories: 111
- Protein: 9-10g
- Fat: 7-8g
- Carbs: 1 g
- Calcium: 330-340mg (26% of the Daily Value)
- Sodium: 330-350mg
5. Mozzarella
What is the healthiest cheese you can eat a lot of? Mozzarella cheese! Fans of this popular variety will be pleased to learn that it's one of the healthiest cheeses you can eat without overdoing it. Surprisingly, mozzarella is similar in terms of calories to cheeses like feta and cottage cheese. It’s also lower in sodium than many of the other healthiest cheeses.
Mozzarella is the cheese best known for topping a pizza and being a star ingredient in Caprese salad, but there are other ways to use it. For example, if you're looking for healthy snacks, try these air fryer mozzarella sticks — a healthy adaptation of the beloved appetizer and bar snack. Another great option is keto broccoli casserole, an easy weeknight side dish that highlights one of the healthiest cheeses.
For a 1-ounce serving of mozzarella:
- Calories: 84
- Protein: 6 g
- Fat: 6 g
- Carbs: 0.6 g
- Calcium: 143 mg (11% of the Daily Value)
- Sodium: 138 mg
6. Cheddar
If there is one cheese no one wants to give up, it’s cheddar. But is cheddar one of the healthiest cheeses? Cheddar is rich in protein and calcium, plus it’s a good source of Vitamin K which is important for bone and heart health.
In addition to being loaded with other vitamins and minerals, Cheddar is believed to increase levels of amino acids that promote muscle growth which makes it a good snack following a workout. Like Parmesan, cheddar is usually well tolerated by people with lactose intolerance as well.
Want more Cheddar in your life? Try making an Instant Pot broccoli cheddar soup which is perfect for cold nights. Alternatively, cook up a decadent date crab mac and cheese using delicious extra-sharp cheddar.
For a 1-ounce serving of Cheddar:
- Calories: 115
- Protein: 7-8g
- Fat: 9-10g
- Carbs: 0.5-1 g
- Calcium: 190-200mg (15% of the Daily Value)
- Sodium: 150-200mg
7. Blue Cheese
When you think about which cheeses are the least healthy, an image of blue cheese might come to mind. Blue cheese is known for its pungent flavor and richness. It just feels indulgent. But did you know blue cheese is actually one of the healthiest cheeses?
Blue cheese includes Roquefort, Stilton and Gorgonzola. All of these types of cheese are high in calcium and B vitamins, including B12 and B5, which are important for the processes that allow the body to create energy from food. The downside of blue cheese is that it’s high in sodium, so be sure to watch your intake if you're on a low-sodium diet.
If you want to experiment with some new recipes with this relatively healthy cheese, try crumbled blue cheese in a broccoli bacon salad. Blue cheese is also a great choice to spice up a charcuterie board and you can’t go wrong using blue cheese as a dip for air fryer Buffalo cauliflower or chicken wings.
For a 1-ounce serving of blue cheese:
- Calories: 100
- Protein: 6-7g
- Fat: 8-9g
- Carbs: 0.5-1g
- Calcium: 150-200mg (15% of the Daily Value)
- Sodium: 300-400mg
8. Provolone
What is the healthiest cheese you can put on a deli sandwich? Provolone, of course! This cheese is a popular slice because its mild flavor doesn’t compete with other ingredients, yet it delivers cheesy richness. As with most cheeses, provolone has calcium for building strong bones and is also a good source of protein.
While the fat content in provolone is about the same as other kinds of cheese, the amount of cholesterol is slightly higher than in other varieties. Despite this, it can still be enjoyed in moderation in various recipes, from as a filling for sandwiches like French dip sliders to as a topping for dishes like keto stuffed bell peppers.
For a 1-ounce serving of provolone cheese:
- Calories: 80
- Protein: 6-8g
- Fat: 5-7g
- Carbs: 1g
- Calcium: 200-250mg (16% of the Daily Value)
- Sodium: 200-250mg
9. Goat Cheese
When it comes to goat cheese, you either love it or hate it. If you do enjoy it, you're probably wondering: “Is goat cheese good for you?" Luckily, it's pretty good for you if eaten in moderation as part of a balanced diet.
Goat cheese is notably a perfect choice if you're watching your carbohydrate intake because it doesn’t have any. It’s also a safe choice for anyone intolerant to cow’s milk products because, as you would expect, goat cheese is made from goat milk.
When compared to the other healthiest cheeses, goat cheese has less calcium but is higher in nutrients like copper which is beneficial for red blood cell formation. It also contains riboflavin which works as an antioxidant in the body.
Looking for more ways to savor goat cheese? Try this asparagus and eggs recipe for an elegant brunch dish. You'll also love the richness goat cheese brings to fun and healthy green spaghetti.
For a 1-ounce serving of goat cheese:
- Calories: 75
- Protein: 4-6g
- Fat: 5-6g
- Carbs: 0.5-1g
- Calcium: 60-80mg (5% of the Daily Value)
- Sodium: 100-150mg
10. Pepper Jack
How does cult favorite pepper jack cheese stack up to the other healthiest cheeses? When looking at the full nutritional profile of the product, it's actually pretty similar to the other healthiest cheeses on this list. Pepper jack cheese is a spicy version of Monterey Jack cheese that includes high amounts of protein and calcium. It’s also comparable to the other healthiest cheeses in terms of sodium and fat.
If you like this cheese, there are many excellent recipes to add it to, such as corn dip. Just make sure to enjoy pepper jack cheese in moderation because it's higher in saturated (unhealthy) fats than some of the other healthy cheeses on this list. It is also high in sodium so may not be the best choice for salt-sensitive diets.
For a 1-ounce serving of Pepper Jack cheese:
- Calories: 100
- Protein: 7-8g
- Fat: 1-9g
- Carbs: 0-1g
- Calcium: 200-250mg (15% of the Daily Value)
- Sodium: 300-350mg
11. Vegan Cheese
If cheese gets a bad reputation when it comes to healthy eating, should you give up dairy cheese and make the switch to vegan? Vegan cheese alternatives have earned their spot on your grocery shelf for a reason and many products will allow you to enjoy all the goodness of dairy-made cheese without the animal products. The key to picking the healthiest vegan cheese is to read labels carefully.
The healthiest vegan cheese products are made from seeds, nuts and vegetables. But many products use oils, starches, gums and other stabilizers to recreate the texture of real cheese and those are not ingredients that contribute to a healthy diet.
If you want to cut back on dairy products in your diet, why not do some homework on the healthiest cheeses made without milk and try making your own at home, such as homemade cashew cheese? If purchasing in-store, read labels carefully to find types that use minimal ingredients. While these varieties of vegan cheese are often a little more expensive than the slightly more processed ones, they're healthier and generally tastier!
For a 1-ounce serving of vegan cheese (nutrition content can vary by brand):
- Calories: 60-70
- Protein: 1-3g
- Fat: 3-8 g
- Carbs: 4-6 g
- Calcium: varies by product from 10-30% of the Daily Value
- Sodium: 160-280 mg
What Is the Healthiest Cheese?
Cheese can be one of the hardest foods to give up when trying to eat healthy. The good news is, you don’t need to. Choosing the healthiest cheese is easy once you know your dietary goals.
If you're watching sodium content, reach for a soft cheese, such as cottage cheese, ricotta or mozzarella. If you’re limiting saturated fat, cottage cheese is the best choice. Many of your favorite cheeses come in low-fat or part-skim varieties as well and these kinds can easily be found at the grocery store.
Overall, most cheese products add beneficial vitamins and nutrients to your diet and are a good source of protein. For the most part, any cheese you can enjoy in moderation can be classed as a healthy cheese — a fact that's sure to please all the cheese lovers out there!
Learn To Cook Healthy Food
Sometimes, the best way to adjust your diet is by learning how to use your favorite foods in new ways. To do just that, consider joining healthy online cooking classes! Led by professional chefs, you'll learn how to make balanced meals and can discover some top ways to get the most flavor from your favorite cheese while also using it in moderation.
Prefer learning in person? Then sign up for some cooking classes near you that can teach you healthy recipes, including those featuring some of the healthiest cheeses covered on this list (charcuterie board classes are a great choice if you can't decide among the many options).
Don’t make the mistake of thinking healthy eating means giving up cheese. If you don’t have other sources of calcium in your diet, you might even need to eat more cheese! The key to choosing the healthiest cheese is to know which types are highest in fat or sodium and to avoid those or eat them in moderation.
At the end of the day, the healthiest cheese is the one that fits your dietary needs, taste preferences and lifestyle. Whether you opt for dairy-based options or explore plant-based alternatives, cheese can be part of a balanced diet when enjoyed in moderation. Remember, it’s all about savoring your favorites while keeping portion sizes in check.
For even more ways to explore your favorite foods, check out other experiences happening on Cozymeal.
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