11 Healthiest Cheeses To Eat According to a Nutritionist in 2025

You don’t have to give up cheese to start eating healthy; you just have to discern the difference between the healthiest cheeses and those that are better left untouched. We can all agree that cheese is delicious and makes almost any dish taste better. It’s one of our favorite comfort foods, but we also know that 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. In fact, according to Harvard Health, certain cheeses, such as cheddar, feta and Parmesan, can be part of a diet that promotes heart health.

With that in mind, what is the healthiest cheese to add to your diet? Or are there a few healthy cheese 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 your favorite cheesy dish — we've curated a nutritionist-approved guide to the healthiest cheese on the market. It highlights the best options for different dietary goals and how to include them in various recipes. So, read on to discover which cheese to go for next time you want a treat that's still pretty healthy. 

 Jump to Section

• How We Choose the Healthiest Cheeses To Eat
• The 11 Most Healthy Cheeses To Eat
• What Is the Healthiest Cheese?
• Learn To Cook Healthy Food

How We Choose the Healthiest Cheeses To Eat

Thanks to over a decade of experience in the culinary industry, the Cozymeal team has become familiar with numerous food products, including the healthiest cheeses to eat. Aside from connecting people with professionals in the industry, the comprehensive guides we create have also helped us become a trusted online source for all food-related topics.

All of our guides, including this one on the healthiest cheeses, are put together using factual information from experts. For this guide in particular, we undertook extensive research that included consulting with nutritionists. We also considered the opinions of our own team members who have tried some of the healthiest cheeses as part of a healthy and balanced diet.

Additionally, our list of the healthiest cheeses is based on the following criteria:

• Nutritional Profile: We feature the healthiest cheeses based on their vitamin and mineral content per serving. We also highlight those with the lowest calories and saturated fat per serving.
  • Daily Value percentage (%DV) uses FDA Daily Values: fat 78 grams, saturated fat 20 grams, carbohydrate 275 grams, protein 50 grams, calcium 1,300 mg, sodium 2,300 mg.
     
• Dietary Adaptability: Our list of the healthiest cheeses includes options suitable for people following various diets, such as those who are lactose-intolerant or vegan.
• Flavor Profile: Although we rank the healthiest cheeses based on their nutritional profiles, we also feature those that are popular worldwide based on their taste.

Registered Nutritionist Review

To ensure we include the healthiest cheeses based on all the essential factors, our guide was reviewed by Jessica O'Shea, a Registered Nutritionist (ANutr) with the Association for Nutrition. With a BSc (Hons) in Food, Nutrition and Wellbeing, as well as an MSc in Human Nutrition, Jessica boasts an impressive educational background that makes her more than capable of differentiating the healthiest cheeses from the second-rate variants.

Jessica is passionate about using information like this to help people become happier, healthier versions of themselves, which speaks volumes about her capabilities as a health professional. Overall, her expertise helped us create a guide on the healthiest cheeses that tick all the scientific and nutritional boxes, and still taste delicious.

The 11 Most Healthy Cheeses To Eat

1. Cottage Cheese

You might be surprised to find out that one of the healthiest cheeses to eat is the one you were afraid of as a kid. Cottage cheese might have been the lumpy tidbit your mom tried to sneak into your lunchbox, or the healthy gas station snack she tried to get you to eat on road trips, but that’s for good reason.

It's one of the most healthy cheese choices because it's lower in saturated fat and higher in protein than other kinds, especially if you pick low-fat varieties. The tradeoff is that it’s one of the higher-sodium cheeses, so portion awareness helps.

Now that you’re all grown up, you might be surprised that your taste buds appreciate cottage cheese more than before. If you’ve taken a liking to it, try using it as a spread for healthy crackers or as a dip for crudités. And if you’re more concerned about what you put in your body, the healthiest cottage cheese pairs perfectly with the healthiest bread for a nutritious high-protein snack.

You could even lighten up your favorite macaroni and cheese dish by using cottage cheese alongside the other variants you usually use. Another unique way to use this low-calorie cheese is by making cottage cheese ice cream. You may only want to make this tasty treat occasionally, though, because it isn't the healthiest way to incorporate cheese into your diet.

Cottage Cheese, Low-fat (2%) Nutritional Information (per 1-oz serving)

• Calories: 22–25
• Protein: 3.0–3.5 g (6–7% DV)
• Fat: ~0.6 g (1% DV)
• Saturated fat: ~0.35 g (2% DV)
• Carbs: 1.0–1.4 g (0% DV)
• Calcium: 25–31 mg (2% DV)
• Sodium: 88–100 mg (4% DV)

2. Ricotta

Ricotta is similar to cottage cheese in terms of protein content, so it’s also one of the healthiest cheese to eat if you’re hoping to put on some muscle or simply meet daily protein needs. Creamy ricotta is best known for its role in creating luscious cheesy layers in lasagna and lasagna roll-ups, but it can also be used to make dips or dessert fillings (think cheesecake or cannoli).

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 or as a side for roasted salmon. Another dish we can’t get enough of is ricotta gnocchi with sage brown butter, which sees the cheese replacing the potato, resulting in lighter dumplings.

Another reason we love ricotta is that it tends to be moderate in sodium compared with many aged cheeses. Whole-milk ricotta has a higher calorie and fat count than part-skim versions, which can be an easy swap if that better fits your goals. Ricotta also provides vitamins A and B12.

Whole Milk Ricotta Nutritional Information (per 1-oz serving)

• Calories: 49–50
• Protein: ~3.1 g (6% DV)
• Fat: ~3.6 g (5% DV)
• Saturated fat: 2.2–2.5 g (11–12% DV)
• Carbs: 0.8–1.0 g (0% DV)
• Calcium: 55–65 mg (4–5% DV)
• Sodium: 20–35 mg (1–2% DV)

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 vegetables to salads, with one of our favorites being a cucumber tomato feta salad. It’s one of the few cheese variants that’s low in carbohydrates, and as Medicine Net points out, it offers vitamin B12 and riboflavin.

Try crumbling feta over sliced cucumbers drizzled with the healthiest olive oil for a lighter meal, or toss it with pasta and vegetables to create a zesty Italian pasta salad. Feta is also one of the healthiest cheeses because its powerful flavor makes a little go a long way.

Do watch the sodium, which is on the high side for cheese. If you’re cutting back on sodium, consider a lighter sprinkle or opt for reduced-sodium feta.

Feta Nutritional Information (per 1-oz serving)

• Calories: 70–80
• Protein: ~4 g (8% DV)
• Fat: 5–6 g (6–8% DV)
• Saturated fat: 3.5–4.0 g (18–20% DV)
• Carbs: ~1 g (0% DV)
• Calcium: 140–200 mg (11–15% DV)
• Sodium: 300–400 mg (13–17% DV)

4. Parmesan

The ever-popular Parmesan is one of the healthiest cheeses you can eat in small amounts, not least because it’s high in selenium and vitamin B12. It’s also a great source of calcium, phosphorus and zinc, which are important for bone health, as explained by Healthline.

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 helpful when learning how to start eating healthy. Parmesan is lower in lactose compared to some cheeses, so many people who are lactose sensitive can tolerate it.

Sodium runs high per ounce, so think of it as a finishing cheese. It’s also worth noting that many types of Parmesan use rennet, an animal product, so check labels if you’re vegetarian.

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, which are easy to prepare and keto-friendly, or try a roasted zucchini recipe next time you need a healthy side dish.

Parmesan Nutritional Information (per 1-oz serving)

• Calories: 105–115
• Protein: 9–10 g (18–20% DV)
• Fat: 7–8 g (9–10% DV)
• Saturated fat: 4.5–5.0 g (22–25% DV)
• Carbs: ~1 g (0% DV)
• Calcium: ~350 mg (27% DV)
• Sodium: 260–450 mg (11–20% DV)

5. Mozzarella

What is the healthiest cheese you can feel flexible with? Mozzarella is a strong contender. It’s similar in calories to cheeses like feta and cottage cheese and is typically lower in sodium than many aged cheeses. Part-skim mozzarella helps keep saturated fat in check.

Out of all the healthiest cheeses, mozzarella is 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 healthier adaptation of the beloved appetizer and bar snack.

Another great option is keto broccoli casserole, an easy weeknight side dish that can be made in a few simple steps. However, even with a friendlier profile, portion size still matters.

Mozzarella, Part-skim Nutritional Information (per 1-oz serving)

• Calories: 80–90
• Protein: ~6 g (12% DV)
• Fat: 5–6 g (6–8% DV)
• Saturated fat: 3–4 g (15–20% DV)
• Carbs: 0.5–1.0 g (0% DV)
• Calcium: 140–150 mg (11–12% DV)
• Sodium: 130–150 mg (6% DV)

6. Cheddar

If there is one cheese no one wants to give up, it’s cheddar. Better news — it can fit. Cheddar is one of the healthiest cheeses because it is rich in protein and calcium and provides vitamin K. Aged cheddar is often low in lactose and is well tolerated by many people.

As with most aged cheeses, saturated fat and sodium can add up quickly with thick slices, so use thin slices or grate it to spread flavor. If you want a lighter option, choose reduced-fat cheddar for sandwiches or bakes.

With all of that in mind, are you ready to add more cheddar to 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, stir in veggies to boost fiber, and season with Dijon and paprika so you can use less cheddar and salt.

Cheddar Nutritional Information (per 1-oz serving)

• Calories: 110–120
• Protein: 6.5–7.5 g (13–15% DV)
• Fat: 9–10 g (12–13% DV)
• Saturated fat: 5–6 g (25–30% DV)
• Carbs: 0–1 g (0% DV)
• Calcium: 190–200 mg (15% DV)
• Sodium: 150–200 mg (6–9% DV)

7. Blue Cheese

Blue cheese brings bold, tangy flavor in styles like Roquefort, Stilton and Gorgonzola. It provides calcium and B vitamins (notably B12 and B5), and its intensity means a little goes a long way, which helps with portions.

The tradeoff is sodium — often about 300 to 400 milligrams per ounce — so if you’re watching blood pressure or total sodium, use blue cheese as a garnish rather than a base.

Blue cheese can still fit among the healthiest cheeses when used sparingly as a topping, especially over vegetables, grains or lean proteins. If you want to experiment with new recipes that include this relatively healthy cheese, try crumbled blue cheese in a broccoli bacon salad.

Blue Cheese Nutritional Information (per 1-oz serving)

• Calories: ~100
• Protein: 6–7 g (12–14% DV)
• Fat: 8–9 g (10–12% DV)
• Saturated fat: 5–6 g (25–30% DV)
• Carbs: 0.5–1.0 g (0% DV)
• Calcium: 150–200 mg (12–15% DV)
• Sodium: 300–400 mg (13–17% DV)

8. Provolone

What is the healthiest cheese you can put on a deli sandwich? Provolone is a dependable pick. Its mild flavor doesn’t compete with other ingredients, yet it delivers the cheesy richness we all love.

Like most semi-hard cheeses, provolone is a good source of calcium and protein. Its saturated fat is similar to cheddar and cholesterol can run a bit higher than some cheeses, so pair it with vegetables and keep slices modest. For a lighter choice, look for reduced-fat provolone.

Despite this, it’s still one of the healthiest cheeses, and it can be enjoyed in moderation in various recipes, such as a filling for sandwiches like French dip sliders or as a topping for dishes like keto stuffed bell peppers.

Provolone Nutritional Information (per 1-oz serving)

• Calories: 98–104
• Protein: 6–7 g (12–14% DV)
• Fat: 7–8 g (9–10% DV)
• Saturated fat: 4.5–5.0 g (22–25% DV)
• Carbs: ~1 g (0% DV)
• Calcium: 200–250 mg (15–19% DV)
• Sodium: 200–250 mg (9–11% DV)

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 generally considered to be one of the healthiest cheeses when eaten in moderation as part of a balanced diet.

Goat cheese is a smart option if you prefer lower lactose. Goat milk contains more medium-chain fatty acids than cow’s milk, which are readily absorbed. It’s lower in calcium than many cow’s milk cheeses but provides copper and riboflavin. Now that you’re aware of the benefits, are you 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, which is perfect as a filling lunch or a low-sodium dinner idea. Crumble it over salads, vegetables or eggs to get big flavor from smaller amounts.

Goat Cheese (fresh chèvre) Nutritional Information (per 1-oz serving)

• Calories: 70–80
• Protein: 5–6 g (10–12% DV)
• Fat: 5–6 g (6–8% DV)
• Saturated fat: 3.8–4.2 g (19–21% DV)
• Carbs: 0–1 g (0% DV)
• Calcium: 35–45 mg (3–4% DV)
• Sodium: 100–150 mg (4–6% DV)

10. Swiss

How does classic Swiss stack up to the other healthiest cheeses? It’s a nutty semi-hard cheese with protein and calcium on par with other semi-hard cheeses and is naturally lower in sodium than many aged cheeses — a win if you’re watching salt. If you’re asking what is the healthiest cheese to eat on a sandwich, Swiss-style — not processed American cheese slices — is a smart pick among the most healthy cheese options.

Swiss is comparable in saturated fat to other semi-hard cheeses, so portions still matter. It can fit often, especially if you use thin slices and balance the plate with vegetables and lean protein. For easy uses, try turkey-and-Swiss roll-ups or a mushroom Swiss burger, and it works in antipasto skewers too. This keeps your healthiest cheese to eat goals intact without giving up flavor.

Swiss Cheese Nutritional Information (per 1-oz serving)

• Calories: 110–115
• Protein: 7–8 g (14–16% DV)
• Fat: 8–9 g (10–12% DV)
• Saturated fat: ~5 g (25% DV)
• Carbs: 0–1 g (0% DV)
• Calcium: 220–270 mg (17–21% DV)
• Sodium: 50–80 mg (2–4% DV)

11. Vegan Cheese

If cheese gets a bad reputation when it comes to healthy eating, should you give up those made from dairy and make the switch to a vegan alternative? Cheeses made with ingredients like nuts and plant-based milks have earned their spot on the grocery shelf, and they offer you the chance to enjoy the goodness of cheese flavor without animal products.

The key with vegan cheese is label reading. The healthiest cheese choices in this category are nut- or seed-based with short ingredient lists and meaningful protein. Many products rely on oils and starches to recreate texture and have little protein, so they’re not automatically the most healthy cheese picks. Fortified versions can help with calcium.

If you want to cut back on dairy, try simple homemade cashew cheese or look for minimally processed brands. Try using them in delicious plant-based recipes, such as vegan eggplant Parmesan or a vegan breakfast burrito.

Vegan Cheese (varies by brand) Nutritional Information (per 1-oz serving)

• Calories: 60–90
• Protein: 1–3 g (2–6% DV)
• Fat: 3–8 g (4–10% DV)
• Saturated fat: 1–6 g (5–30% DV)
• Carbs: 4–6 g (2% DV)
• Calcium: 0–260 mg (0–20% DV)
• Sodium: 170–280 mg (7–12% DV)

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 easier once you know your goals.

If you're watching sodium, reach for softer cheeses such as ricotta, fresh mozzarella or many goat cheeses. If you’re limiting saturated fat, low-fat cottage cheese, part-skim mozzarella and part-skim ricotta are strong options. For big flavor in small amounts, Parmesan, blue cheese and feta work well as finishing cheeses.

Overall, most cheese products add beneficial nutrients and are a good source of protein. There’s no single winner for what is the healthiest cheese. The healthiest cheeses are the ones you enjoy in moderation that align with your needs.

How Much Cheese per Day Is Healthy To Eat?

Now that we’ve looked at the various healthy cheese options you can choose from, you might be wondering, at what point should you cap your daily intake limit? The answer to this question will vary for each cheese variant and depend on your specific dietary needs and health goals, but there are general guidelines you can follow, given by the USDA.

It’s recommended that adults consume up to three cups of dairy a day. But how much cheese is in a one-cup serving? 

For natural cheeses like cheddar, mozzarella and Parmesan, one and a half ounces equate to a single dairy cup serving. For hard and semi-hard cheeses, three and four ounces, respectively, is equal to one cup. Six ounces of soft or crumbly cheese equals one dairy serving. And if cottage cheese is your favorite, a quarter cup equates to a single dairy cup serving. 

Along with portion control and not exceeding daily recommended amounts, read labels. Avoid cheeses that are heavily processed or include additives and added sugars. Check sodium and aim for hard cheeses under about 200 milligrams per ounce and soft cheeses under about 400 milligrams per half-cup serving. “Live and active cultures” on cottage cheese and some feta can support a healthy eating pattern for many people.

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 discover innovative ways to get the most flavor from your favorite cheese while also using it in moderation.

Do you prefer learning in person? Then sign up for a cooking class near you and enjoy an immersive experience that’s perfect for people of all culinary skill levels. Each class will teach you how to master 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 saturated fat or sodium and to limit those, or enjoy 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.