Patrick Oconnell
Cheese is a beloved staple in many diets and cultures, but with so many varieties, it can be hard to know which ones are the healthiest. While cheese is often high in fat, sodium, and calories, it is also a good source of protein, calcium, and other nutrients. This makes cheese a nutritious food that may benefit your health in several ways when consumed in moderation. So, what is the best cheese for health?
| Characteristics | Values |
|---|---|
| Low-sodium | Mozzarella, Swiss cheese, Part-skim mozzarella, Farmer cheese, Feta, Blue cheese |
| High protein | Mozzarella, Cottage cheese, Ricotta, Farmer cheese, Cheddar, Parmesan, Feta, Goat cheese |
| Low-calorie | Mozzarella, Farmer cheese, Ricotta, Feta, Sharp cheddar |
| High calcium | Blue cheese, Parmesan, Cheddar, Feta, Goat cheese |
| Probiotics | Mozzarella, Gouda, Cheddar, Parmesan |
| Low-fat | Ricotta, Farmer cheese, Feta, Goat cheese |
| Low-cholesterol | Feta, Ricotta |
| High vitamin | Cheddar, Feta, Goat cheese |
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What You'll Learn
- Mozzarella: low in sodium and calories, with healthy bacteria that act as probiotics
- Blue cheese: high in calcium, which is necessary for optimal bone health
- Feta: typically lower in calories, often suitable for lactose intolerance
- Parmesan: packed with calcium and protein, with a long ageing process to kill harmful bacteria
- Ricotta: high in protein and low in fat, with amino acids for building muscle
Mozzarella: low in sodium and calories, with healthy bacteria that act as probiotics
Mozzarella is a soft, white cheese with high moisture content. It originated in Italy and is usually made from Italian buffalo or cow's milk.
Mozzarella is lower in sodium and calories than most other cheeses. A 1-ounce (oz), or 28-gram (g) serving of full-fat mozzarella contains 175 milligrams of sodium, whereas Brie, another soft cheese, contains 4.9 grams of saturated fat—almost double.
Mozzarella also contains bacteria that act as probiotics, including strains of Lactobacillus casei and Lactobacillus fermentum. These probiotics may improve gut health and regularity, promote immunity, and decrease inflammation. One study in 1,072 older adults found that drinking 7 oz (200 milliliters) of fermented dairy containing Lactobacillus fermentum each day for 3 months significantly reduced the duration of respiratory infections compared to a control group. These results suggest that dairy products containing this probiotic, such as mozzarella, may strengthen your immune system and improve your body’s response to infections.
Mozzarella is also a good source of protein and calcium, as well as phosphorus, zinc, vitamins, biotin, and potassium—all of which are essential nutrients for optimal health. It is also a source of healthy fats that can help lower cholesterol and reduce the risk of heart disease.
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Blue cheese: high in calcium, which is necessary for optimal bone health
Blue cheese is a flavoursome fermented cheese with distinctive blue veins or marbling. It is made by mixing Penicillium roqueforti mould spores with milk to begin the fermentation process. The mould is non-toxic and safe for human consumption.
Blue cheese is high in calcium, which is necessary for optimal bone health. Calcium is also vital for forming tooth enamel, which helps protect the more vulnerable parts of the teeth from extreme temperatures. A 2014 study found that higher dietary intakes of calcium were associated with better bone mass in certain parts of the body.
Blue cheese is also a great source of protein and contains a compound called spermidine, which may delay ageing and improve heart health. It also contains other nutrients that may help promote immune, cardiovascular, and cognitive functioning.
However, blue cheese is also high in sodium, so it may not be suitable for people on a low-sodium diet. It is also high in salt and saturated fat, so it should be eaten in moderation.
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Feta: typically lower in calories, often suitable for lactose intolerance
Feta is a soft, white, brined cheese with a tangy flavour and a creamy texture. It is traditionally made from sheep's or goat's milk in Greece, and is used in many Mediterranean dishes.
Feta is typically lower in calories than other cheeses, and is a good source of calcium, phosphorus, B vitamins, protein, and essential vitamins. It also contains beneficial bacteria and fatty acids, including probiotics, which can promote a healthy gut and support immune system function.
However, feta is high in sodium and saturated fat, which should be limited to less than 10% of your daily calorie intake. It can also contain tyramine, which has been linked to blood pressure spikes, heart palpitations, and severe headaches in people taking certain medications. Unpasteurized feta can contain Listeria monocytogenes, which may be harmful to pregnant people or those with compromised immune systems.
Despite these potential risks, feta is often suitable for people with lactose intolerance, and can be a healthy addition to most diets when consumed in moderation.
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Parmesan: packed with calcium and protein, with a long ageing process to kill harmful bacteria
Parmesan, or Parmigiano-Reggiano, is a hard, dry Italian cheese with a gritty texture and a salty, nutty flavour. It is made from raw, unpasteurised cow's milk and aged for at least 12 months to kill harmful bacteria and produce a complex flavour. This long ageing process means Parmesan is very low in lactose, and most people who are lactose intolerant can usually tolerate it.
Parmesan is packed with calcium, which is the most abundant mineral in the human body and plays an essential role in bone health. A serving of Parmesan provides 26% of the daily value of calcium, which is important for sustained bone health, especially as you age. Parmesan is also a great source of protein, with 10 grams of protein in a one-ounce serving.
The cheese is also rich in phosphorus, which, along with calcium, plays a role in bone formation and may promote bone health. Parmesan is further loaded with other vitamins and minerals, including iron and zinc.
Parmesan is typically served grated or powdered over dishes such as pasta and pizza, or even popcorn. It is usually consumed in very small portions, as a topping on foods.
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Ricotta: high in protein and low in fat, with amino acids for building muscle
Cheese is a dairy product that comes in hundreds of textures and flavours. It is produced by adding acid or bacteria to the milk of various animals and then ageing or processing the solid parts of the milk. Cheese is often high in fat, sodium, and calories, but it can also be a good source of protein, calcium, and other nutrients. Eating cheese may help prevent heart disease and osteoporosis.
Ricotta is a cheese that is much lower in fat and calories than other cheeses. It is also high in protein and contains whey, which is a source of amino acids—the building blocks of protein in your body. This makes ricotta a great option for building muscle. Additionally, the whey in ricotta can help with lowering blood pressure and reducing cholesterol.
While ricotta is a healthy option, it is important to note that it may not contain calcium, as it is a type of farmer cheese or cottage cheese that has been pressed to remove moisture. This process also removes most of the calcium. However, if you are looking for a low-calorie and low-fat cheese option, ricotta is an excellent choice.
Overall, ricotta is a nutritious cheese that can be a great addition to a healthy diet. Its high protein content and muscle-building properties make it a standout choice for those looking to build muscle and improve their health.
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Frequently asked questions
There are many different types of cheese that can be considered healthy, including feta, parmesan, cheddar, and manchego. These cheeses are a good source of nutrients and can be included in a healthy diet.
Feta cheese is a good source of protein and beneficial bacteria from fermentation. It is typically lower in calories than other types of cheese, but it can be high in sodium if packaged in brine.
Fermented cheeses such as cheddar and parmesan have been linked to the most consistent benefits for bone health. Parmesan, in particular, is rich in calcium and phosphorus, which play a role in bone formation. Blue cheese is also high in calcium, which is necessary for optimal bone health.
