“Cheese sometimes gets a bad rap because it is generally high in fat and certain types, like processed cheese, aren’t the best picks because they may contain added oils, dyes, and even sugar,” says Frances Largeman-Roth, RDN, author of Eating in Color. “But cheese can absolutely add nutrients, like protein and calcium, to your diet, and it’s incredibly satisfying. I like to enjoy a small wedge with fresh grapes and some almonds. You can think of cheese as a garnish too—you don’t need much to boost a meal.” For example, the more time a cheese spends aging, the less lactose it contains1 because it’s converted to lactic acid. Aged and cultured cheeses also contain at least some probiotics, and cheese made with full-fat milk from grass-fed cows provides more omega-3 fatty acids and conjugated linoleic acid2 (CLA)—two healthy fats with anti-inflammatory properties. Each variety of cheese is also slightly different in terms of nutrition. Here, with the help of registered dietitians, we break down 10 of the healthiest cheeses you can buy. Compared to cow’s milk, goat’s milk has less lactose, which means it could be a good option for those with lactose intolerance or sensitivities, says Jess Cording, R.D., mbg Collective member and author of The Little Book of Game-Changers. It also contains a type of protein called A2 casein, which, according to recent research3, may be less likely to cause gastrointestinal discomfort than the proteins in cow’s milk. Goat cheese also has a surprising amount of vitamin A, which has antioxidant properties and supports the immune system, with a serving containing about 10% of the RDA4. For mozzarella, and most fresh cheeses, it’s worth springing for high quality, says Cording: Think made with milk from grass-fed cows. This means that, compared to other cheeses, ricotta is quite rich in whey protein—one of the most easily absorbed and utilized forms of protein, which has been shown to aid in muscle growth and strength, thanks to its high concentration of certain amino acids like leucine. Like mozzarella and other fresh cheeses, ricotta also tends to be lower in sodium, and it contains a decent amount of calcium, with about 25% of the RDA6 in a serving. If you have issues digesting lactose, Parmesan can be a great choice—and the longer it ages, the better: “Aged cheese is much lower in lactose, so many people who can’t tolerate liquid milk or soft cheese can eat aged cheeses with no issue,” says Largeman-Roth. Parmesan is also high in protein and the bone-building nutrients calcium and phosphorus, containing about 30% of the RDA for both7 in one serving. One caveat: It’s a bit high in sodium—but a little goes a very long way. Cheddar typically contains a decent amount of vitamin K28 as well, which is essential for keeping calcium out of soft tissues like those surrounding the heart, so it can be used appropriately (to build strong bones, etc.). Deficiencies in vitamin K2 are relatively common, as it’s not found in many foods, but full-fat dairy is generally a good source. Swiss cheese tends to be lower in sodium than most other cheeses and high in calcium, with just one ounce packing 25% of the RDA9. But what really sets it apart is its high levels of vitamin B12, a nutrient that’s crucial for the health of your nerves, red blood cells, and DNA. Keep in mind, cottage cheese does tend to be a bit higher in sodium, but low-sodium options are available if that’s a concern. Because quark is cultured, it can be a good source of probiotics. It’s also high in protein, with 13 grams10 per half-cup serving. Compared to other cheeses, quark is a bit higher in carbs—so if you’re on a low-carb or keto diet, take note. Speaking of strong bones, blue cheese is also a good source of calcium, containing about 150 mg per ounce, or 15% of the RDA11. It’s a bit higher in sodium than some of these other varieties, but a little blue cheese goes a long way, so you probably won’t overdo it. Pro tip: “Greek feta is always the most expensive, so I usually buy Bulgarian feta, which is about $5 cheaper per pound,” says Largeman-Roth.
