If there’s one category of product that the nutrition community disagrees on, it’s dairy. Whether it’s which yogurt is the healthiest or whether cow’s milk or plant-based milk is the best choice for a post-workout smoothie, it’s safe to say that dairy is a controversial food.
This time, let’s talk cheese: Can cheese really be part of a healthy diet? Is there any cheese that won’t cause symptoms of lactose intolerance? Most importantly, can we still reach our fitness goals by eating cheese every day? Which cheeses are the healthiest?
What are the benefits of eating cheese?
Despite what popular diet culture on social media may say, eating cheese as part of a balanced diet can have a lot of benefits. In fact, recent research suggests that the fermentation process used to make dairy products, including cheese, may help moderate the effects of its saturated fat content on the body.
Cheese is rich in calcium
Cheese is also a great source of essential vitamins and minerals, including calcium. “Cheese is an excellent source of calcium, which is essential for bone health, especially in growing children, older adults, and perimenopausal women,” Lambert says.
Cheese is rich in protein
She continues: “Many cheeses also provide protein, which is essential for building and repairing tissue, as well as vitamin B12, which can support energy production and the proper functioning of the nervous system.”
Cheese contains probiotics that are good for the gut
Some aged cheeses may even help improve gut health, she says. “Some of these cheeses contain probiotics, which are beneficial bacteria that help maintain gut health. A healthy gut microbiome has been linked to a range of health benefits, including improved digestion and enhanced immunity,” Lambert says.
8 of the Healthiest Cheeses for a Nutritious Diet
Cottage cheese
“The ‘healthiest’ cheeses tend to be those that are lower in saturated fat and salt. Cottage cheese, for example, is a great choice, with just 3g of saturated fat per 100g,” says Lambert. “It’s high in protein, relatively low in calories and very versatile, which means you can throw it into almost anything to significantly increase the protein content of your meal!”
Low in saturated fat (3g per 100g)
High in protein – great for muscle repair
Versatile – add to salads, smoothies, pancakes or eat it plain
Feta cheese
Feta cheese is traditionally made with sheep’s milk, so it’s a good choice if you’re lactose intolerant. While it’s often baked in salt water, so can be high in salt, it’s lower in calories than many other types of cheese.
Lower in calories than many cheeses
Easier to digest for those with lactose intolerance (made from sheep’s milk)
Great with Mediterranean dishes and salads
Mozzarella
“Mozzarella is relatively low in saturated fat compared to other cheeses, with only around 11g per 100g, and it’s generally lower in salt than other cheeses, so it may be a better choice for those watching their salt or saturated fat intake,” says Lambert.
Lower in saturated fat compared to cheddar
(11g per 100g) -Lower in sodium than many cheeses
Contains probiotics that may help with gut health
Pancake
Pancake is typically made using whole milk and lemon juice rather than animal rennet, making it a great cheese choice for vegetarians. It’s high in vitamins A and D (great for your skin and immune system), and is much lower in salt than many other types of cheese.
Rich in Vitamins A and D – good for skin and immunity
Contains much less salt than many other cheeses
Suitable for vegetarians – contains no animal rennet
Ricotta
“Ricotta is a low-fat option, with 8g of saturated fat per 100g, and is particularly high in calcium, which is essential for maintaining healthy bones,” says Lambert. “Vitamin A is also found in cheeses such as ricotta and goat cheese, which helps maintain healthy skin, vision and immune function.”
Low-fat option (8g saturated fat per 100g)
High in calcium for bone health
Contains vitamin A for skin and vision
Parmesan
Parmesan is a versatile, aged, hard cheese that is high in calcium and phosphorus, which a 2014 study found to be associated with increased bone mass. Parmesan is also low in lactose. Therefore, it is a good choice for those with lactose intolerance (consume in moderation).
Rich in calcium and phosphorus – good for bone strength
Naturally low in lactose – suitable for some people with lactose intolerance
Delicious in small amounts – only a small amount is needed
Edam
Edam cheese is lower in salt and fat than many other cheeses, and is also high in calcium. A 2023 study found that edam cheese also contains blood pressure-lowering compounds.
Lower in salt and fat than many other cheeses
Rich in calcium
Contains blood pressure-lowering compounds
Gouda
This semi-hard cheese is high in calcium and vitamin K2, which are essential for bone and tooth health. Like edam, Gouda was found to contain compounds that may lower blood pressure in the same 2023 study.
“It’s also important to note that the average serving of cheese is about 30 grams, which is important when the amount of saturated fat and salt is usually listed per 100 grams,” Lambert said.
Good source of vitamin K2 – supports bone and tooth health
May help lower blood pressure
Semi-hard texture makes it versatile
Who Should Avoid Cheese?
While most people can reap many benefits from adding cheese to their diet, others may want to proceed with caution.
People with Lactose Intolerance
“People with lactose intolerance may have difficulty digesting cheese, especially soft cheeses, because they contain varying levels of lactose, which can cause digestive discomfort,” Lambert says. Instead, they may want to try foods that are lower in lactose. This doesn’t necessarily mean choosing a specifically lactose-free cheese. “Some aged cheeses, like Parmesan and cheddar, may be more tolerable to people with lactose intolerance,” she adds. The same goes for sheep and goat cheese.
People with Dairy Allergies
However, people with dairy allergies should avoid cheese altogether, Lambert advises. “However, people with dairy allergies should avoid all cheeses made from milk because they contain casein, a protein that can trigger an allergic reaction,” she continues. If you’re allergic to dairy, choosing dairy-free alternatives, such as cheese made from soy, nuts, or coconut, is a safe option.
Pregnant Women
There are other groups of people who should also be cautious about consuming cheese. “When it comes to cheese and women’s health, there are several key considerations, especially during pregnancy,” Lambert says. “Certain cheeses should be avoided or consumed with caution during pregnancy due to the risk of infection with Listeria, a bacteria that can be harmful to both mother and baby,” she says.
The list includes soft, mold-ripened cheeses like Brie, Camembert and certain types of goat cheese, as well as blue cheeses like Stilton, Gorgonzola and Roquefort. The moisture content of these cheeses creates a favorable environment for Listeria to grow, increasing the risk of infection.
“Pregnant women should also be careful about cheeses that have been sitting out at room temperature for long periods of time, such as on a cheese board, as this can increase the risk of bacterial growth,” Lambert says. “When in doubt, it’s best to check the label and choose a pasteurized variety to be on the safe side.”
The bottom line
Cheese can definitely be part of a healthy diet — the key is choosing the right type and paying attention to portion size. The healthiest cheeses tend to be those that are lower in saturated fat and sodium, while still providing essential nutrients like calcium, protein and probiotics.
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