Here at Delish, cheese is practically a food group. But as much as we love melting it over a crispy chicken cutlet or folding it into spinach artichoke dip, we wouldn’t try to convince you it’s the healthiest part of our diet. Until now.
That’s right. While it’s certainly true that some cheeses are packed with saturated fats and sodium (and not much else), others boast enough vitamins, protein, and good bacteria to receive a gold star from any dietitian.
We set out to determine the healthiest cheeses you can eat, consulting two nutritionists and a food scientist in our quest to determine which should earn a spot in this prestigious (to us, at least!) lineup. There were a lot of factors to consider. "Look at the nutrient density per calorie," Rosemary Trout, program director of culinary arts and food science at Drexel University, says. Opt for cheeses that are "low in saturated fat and sodium" and "high in protein, calcium, and probiotics," Jennifer Altman, PsyD, R.D., advises. With all that in mind, here are the five cheeses that took top honors:
Mozzarella
Mozzarella is a shoo-in in this healthy cheese bracket, boasting six grams of protein in just a one-ounce serving. In addition to being high in protein, it’s also "lower in saturated fat and sodium" and "a good source of calcium, phosphorus, and zinc, all essential nutrients for good bone health," Altman shares. Mozzarella also contains bacterias Lactobacillus casei and Lactobacillus fermentum, two valuable probiotics that promote good gut health. Bring on the mozzarella sticks and the deep-dish pizza.
Goat Cheese
Its flavor might be divisive for some, but this fresh, creamy cheese brings a host of health benefits, mostly because it’s made with (surprise!) goat’s milk. High in Vitamin A and Vitamin B2, goat’s milk also contains less lactose than cow’s milk, making it easier to digest for those with lactose sensitivity.
Additionally, Trout shares that goat milk cheese is more "metabolically reactive," meaning it’s less likely to be stored as excess fat on the body. This is due to goat milk’s "higher concentration of short-chain fatty acids compared to bovine milk," she explains. Kim Yawitz, R.D. and owner of Two Six Fitness in St. Louis, MO, agrees, explaining that these smaller fat molecules are also “digested more quickly...which can help you feel fuller faster" and lead to "eating fewer calories at later meals." A cheese that comes with built-in portion control assistance? Yes, please.
Cottage Cheese
High in protein and loaded with valuable Vitamins B and B12, this creamy cheese has been a well-known health food for years. According to Yawitz, "one cup...contains 24 grams of muscle-building, belly-filling protein," making it a great option for people looking to double down on this important macronutrient.
In addition, Yawitz shares that many cottage cheese brands "contain bacteria that can help bolster your immune system and improve digestion." Maybe it’s time to give that viral cottage cheese bark a shot! Or, if you’re not feeling sweet, try out this cottage cheese alfredo.
Parmesan
Packing a whopping 10 grams of protein per ounce, parmesan cheese is also very low in lactose, making it easier to digest than most cow’s milk cheeses. It’s also high in calcium, with 335 mg per ounce serving. On the flip side, parmesan is fairly high in sodium, so it’s not advised to eat in large amounts—especially if salt is a concern for you—but fortunately, it brings such a punch of flavor that most of us aren’t chomping through a whole block of it in one sitting.
Swiss Cheese
This famous holey cheese was shortlisted as a superfood in 2017 for containing a healthy probiotic bacterium called Propionibacterium freudenreichii. According to Yawitz, studies have suggested that this probiotic can "help decrease inflammation, fight off infection, and even slow the aging process." Beyond the benefits of this probiotic, Yawitz shares that Swiss cheese is also high in other key nutrients, including "Vitamin B12, calcium, and phosphorus." It’s also "a good source of protein and calcium, which are good for bone health," Altman says. When was the last time you had a Reuben? Might want to get back on that train.
But which cheese is the absolute healthiest? Well...it depends on your specific nutritional needs and health goals. If you’re looking for more protein in your diet, raid your local grocery store for cottage cheese and parmesan. If you’re concerned with the amount of sodium in your diet, grab a ball of mozzarella. And if you want to feel stronger, healthier, and possibly even live longer, reach for that block of Swiss.
