Cheese is a crave-able ingredient. With its various production processes, complex flavors, and fun textures, it is a star addition to so many recipes, and for good reason. But not all cheeses are created equal when it comes to health. Many wedges can be high in calories, saturated fat, and sodium.
So what is the healthiest cheese?
Is cheese healthy in the first place?
We reviewed the most pertinent studies, and used our own findings and institutional knowledge to reveal the healthiest types of cheeses to add to your cart...and your cooking routine.
Cheese is a great source of protein, calcium, and digestion-helping probiotics, as well as many trace vitamins and minerals, including vitamin K, potassium, and vitamin A. One study published in Nutrients even suggested that consumption of cheese may be linked to a lower Dementia risk.
The type of milk used and method of preparation of cheese play a factor in nutritional quality to help determine what is the healthiest. While cheese shouldn’t be incorporated into every person’s diet—anyone with dairy allergies and lactose intolerance or following a plant-based lifestyle will want to avoid—healthier cheeses provide a great way to add additional nutrients (plus plenty of flavor!) to any dish. That said, it’s best to consume smaller amounts of the dairy product for a balanced diet.
HEALTHIEST CHEESE 🧀 😋 😍 CHOICE
1
Parmesan
Parmigiano Reggiano, unlike what you find in the shaker cans of Parmesan cheese at the store, is often sold in large chunks or wedges. This Italian cow’s milk cheese is salty and rich, so a little goes a long way in recipes. It’s best to look for the specific name Parmigiano Reggiano (a cheese made in a specific Italian region and aged for at least 12 months) rather than relying on generic Parmesan because the pre-grated stuff in shakers tends to contain additives like cellulose, an anti-clumping agent.
It also contains a host of minerals, like phosphorus which is important for maintaining cell structure and energy levels. A 1 oz serving serves up a third of your daily value of calcium and over 10 grams protein, which the National Institutes for Health considers key players in preventing Osteoporosis. Bonus: Parmesan is considered a lactose-free cheese, so it’s more easily digestible for those with lactose intolerance.
Calories per 1-oz serving: 111
Protein: 10.1 g
Fat: 7 g
Carbs: 1 g
Sodium: 335 mg (14% DV) percent Daily Value
Calcium: 335 mg (33.5% of the DV) percent Daily Value
2
Cheddar
This hard cow’s milk cheese originating in Somerset, England, has now been remade across the globe. Aged Cheddars will serve up more flavor than a mild one, so a small sprinkle of cheese in a salad, on top of a sandwich, or served on a cracker will pack in a funky taste as well as some important nutrients. It is an excellent source of calcium as well as vitamins A and K, essential nutrients for vision and immune system support, as well as blood clotting. Cheddar also contains trace minerals including potassium, phosphorus, magnesium, and zinc.
Calories per 1-cup (shredded): 462
Protein: 26 g
Fat: 38 g
Carbs: 3 g
Sodium: 739 mg (32% of the DV)
Calcium: 799 mg (80% of the DV)
3
Goat Cheese
This soft cheese is made with goat’s milk instead of cow, which means it’s naturally lower in lactose than other types of cheese. It serves up a seriously tangy flavor and comes in multiple textures, from super smooth and spreadable to crumbly and firmer. One trial published by the National Institutes of Health also found that cheese made from goat’s milk high in omega-3 fatty acids improved the cardiovascular health of their subjects. These logs serve up a satiating combination of protein and fats, and they make for a delicious toast topper when whipped with citrus zest.
Calories per 1-oz serving: 128
Protein: 9 g
Fat: 10 g
Carbs: 1 g
Sodium: 120 mg (tk% of the DV)
Calcium: 254 mg (25% of the DV)
4
Fresh Mozzarella
Curious if mozzarella cheese is healthy? The answer is, it depends. Fresh mozzarella, the tender melty topping for margherita pizzas and a key element in caprese salads, is relatively low in calories in comparison to its more processed partner part-skim mozzarella. Fresh mozzarella is made by coagulating cow or buffalo milk and serves up a host of probiotics, which is beneficial for gut health. It’s best to rely on the fresh types rather than the more processed shredded types as those are higher in sodium, calories, and saturated fat.
Calories per 1-oz serving: 80
Protein: 6 g
Fat: 5 g
Carbs: 0 g
Sodium: 90 mg (4% of the DV)
Calcium: 100 mg (10% of the DV)
5
Cottage Cheese
Some love it, some hate it, but there’s no denying that cottage cheese has some serious health benefits. It’s high in protein: one cup serves 24 grams which is a key macronutrient for satiety, muscle function, and so much more.
Cottage cheese comes in a variety of curd sizes, flavors, and even in lactose-free versions. While higher in sodium than some other healthy cheeses, the added salt is an important ingredient to control bacteria growth and regulate the moisture and texture of cottage cheese. Balance out the sodium levels by adding toppings that are lower in salt levels, or buy low or no-sodium types, but note that it may have less flavor.
Calories per 1-cup serving: 180
Protein: 24 g
Fat: 5 g
Carbs: 9.5 g
Sodium: 706 mg (30% of the DV)
Calcium: 227 mg (23% of the DV)
RELATED: Cottage Cheese Is a Protein-Packed Superfood, According to Nutritionists :
The Best Ways to Eat Cottage Cheese
Of course, you can just grab a spoon and enjoy straight from the container. Now manufacturers have made that even more appealing by going way beyond the conventional (but still yummy) cottage cheese and pineapple versions: Now you can get it with blueberries, peaches and pecans, raspberry, honey and pear, chives, cucumber and dill, and more!
It's also super-easy to incorporate cottage cheese into your meals. The mildly tangy yet sweet flavor means it’s adaptable as a savory or sweet—you can use it as the base of your morning bowl, to thicken a smoothie, or to take your avocado toast to the next level. Whip it in a food processor with herbs for a creamy dip, or mix it into guacamole to lower the fat content and ratchet up the protein. And while you eat this versatile protein-packed superfood, you can even wear this shirt to show the love.
Is It OK to Eat Cottage Cheese Every Day?
It’s fine to get a daily serving—or more—of cottage cheese. It’s an ideal post-workout snack because it contains casein, slow-digesting protein that’s used in some protein powders. Pine suggests the traditional pairing with fruit for a protein-carb combo that replenishes muscle and energy. “Cottage cheese has a high amount of the amino acid leucine, which gets into the muscle easily and triggers muscle protein synthesis,” says Pine. It may be even better as a nighttime snack. A study by Florida State researchers found that munching on cottage cheese before bed boosted metabolism rate and improved muscle recovery. Click here to read the study .
20th December 2023 is today , tomorrow's yesterday. Ha ha 😂 . Staying cheeses 🧀
Today's nutritionists consider cottage cheese a protein powerhouse that you should scoop up for snacks and sub into some of your favorite recipes.
Cottage Cheese Nutrition
There’s a good reason that nutritionists like New York-based Regina Ragone call cottage cheese a health food hero. “It has all the elements that people are looking for in a food today—high in protein, low in sugar and carbs,” says Ragone. “It’s even perfect for keto followers.” When considering what kind of cottage cheese is healthiest, Ragone suggests choosing full fat or 2 percent. The no-fat version has less protein, may contain stabilizers, and won’t satisfy hunger as well. And it just tastes less rich. (One nutritional drawback to keep in mind: Cottage cheese can be a bit high in sodium. There are low-and no-salt versions, but you may find those pretty low in flavor too.)
Consider it a tasty way to build muscle: One cup of 2 percent cottage cheese has 27 grams of protein for only 195 calories. Two 2 large eggs, in comparison, have 12 grams of protein for 158 calories. “And cottage cheese keeps you feeling full, which can help you lose weight,” says Lindsey Pine, MS, RDN, registered dietitian and owner of TastyBalance Nutrition. “Plus it has plenty of vitamins and minerals, such as B12, selenium, and riboflavin.” It also helps you get your daily dose of calcium, which is not only good for your bones; it also may decrease your risk for Type 2 diabetes and cardiovascular disease.
Is Cottage Cheese Better for You Than Yogurt?
Cottage cheese has long taken a backseat to the dairy darling, yogurt, but cup vs. cup, it holds its own nutritionally—plus it's higher in protein and lower in sugar. And cottage cheese is finally getting the attention it deserves. “Yogurt has had the benefit of lots of marketing and innovation, especially the introduction of Greek yogurt,” says Ragone. “Cottage cheese has been associated with the diet plates of the seventies and eighties, but cottage cheese makers are now upping their game with smaller, more attractive packaging and moving them away from the sour cream in the stores and closer to the yogurt.”
6
Ricotta
Prefer a creamier cheese? This Italian whey cheese is traditionally made by adding a coagulant, like lemon juice, to cow, sheep, or buffalo milk, and then draining to create creamy, small curds. It’s a star ingredient in classic lasagna recipes, and deserves its reputation as a healthy cheese. While higher in fat than other picks, one cup of ricotta provides over half of your daily value of calcium. Spread onto toast or blend with herbs and serve as a dip with veggies.
Calories per 1-cup serving: 408
Protein: 20 g
Fat: 28.5 g
Carbs: 18 g
Sodium: 271 mg (12% of the DV)
Calcium: 578 mg (58% of the DV)
RELATED: Make These Snow Pea and Ricotta Toasts for Breakfast:
Ingredients
bookmarksSAVE RECIPE
4 oz. snow peas
1 tbsp. white wine vinegar
1 tbsp. olive oil
2 tsp. prepared horseradish
1/2 tsp. honey
1/2 tsp. salt
4 slices bread, toasted
4 oz. ricotta, divided
Directions
Step 1
Slice snow peas crosswise 1/4 in. thick. In a bowl, whisk together white wine vinegar, olive oil, horseradish, honey, and salt; toss with sliced snow peas.
Step 2
Spread each slices of toast with 1 oz. ricotta, then spoon salad on top.
NUTRITION (per toast): 131 cal, 4 g pro, 17 g carb, 2 g fiber, 3.5 g sugars (2 g added sugars), 5.5 g fat (1.5 g sat fat), 4 mg chol, 392 mg sodium .
7
Blue Cheese
This moldy healthy cheese is low in calories but provides full-on flavor. There are several styles, including English Stilton and Italian Gorgonzola, but the defining feature is the lines of mold created through the introduction of Penicillium roqueforti, a food-safe spore that creates mold as the cheese ripens. One study** published out of the UK found that a higher consumption of blue cheese correlated with lower rates of cardiovascular disease. ** Read full study here .
Blue cheese also contains trace amounts of potassium, a mineral important for maintaining muscle function and regulating blood pressure, among other benefits, according to Harvard’s T.H. Chan School of Public Health. More details , read on below.
Calories per 1-oz serving: 100
Protein: 6 g
Fat: 29 g
Carbs: 2 g
Sodium: 326 mg (14% of the DV)
Calcium: 150 mg (15% of the DV)
More details , read on ,
Harvard T.H. Chan School of Public Health
The Nutrition Source
Potassium
Potassium foods including bananas, almonds, dried fruit, beans, avocado, cantaloupe, salmon, spinach
Potassium is an essential mineral that is needed by all tissues in the body. It is sometimes referred to as an electrolyte because it carries a small electrical charge that activates various cell and nerve functions. Potassium is found naturally in many foods and as a supplement. Its main role in the body is to help maintain normal levels of fluid inside our cells. Sodium, its counterpart, maintains normal fluid levels outside of cells. Potassium also helps muscles to contract and supports normal blood pressure.
Recommended Amounts
The U.S. Dietary Reference Intakes state that there is not enough evidence to establish a Recommended Dietary Allowance (RDA) for potassium. However, the National Academy of Medicine has established an Adequate Intake (AI) for potassium.
●For women 14-18 years of age, the AI is 2,300 mg daily; for women 19+, 2,600 mg. For pregnant and lactating women, the AI ranges from 2,500-2,900 depending on age.
●For men 14-18 years of age, the AI is 3,000 mg; for men 19+, 3,400 mg.
●It is estimated that the average daily intake of potassium in adults is about 2,320 mg for women and 3,016 mg for men.
Potassium and Health
The functions of sodium and potassium in the body are closely related and often studied together.
The interplay of potassium and sodium
Potassium and sodium are closely interconnected but have opposite effects in the body. Both are essential nutrients that play key roles in maintaining physiological balance, and both have been linked to the risk of chronic diseases, especially cardiovascular disease. High salt intake increases blood pressure, which can lead to heart disease, while high potassium intake can help relax blood vessels and excrete sodium while decreasing blood pressure. Our bodies need far more potassium than sodium each day, but the typical U.S. diet is just the opposite: Americans average about 3,300 milligrams of sodium per day, about 75% of which comes from processed foods, while only getting about 2,900 milligrams of potassium each day. [3,4]
A study in the Archives of Internal Medicine found that:
●People who ate high-sodium, low-potassium diets had a higher risk of dying from a heart attack or any cause. In this study, people with the highest sodium intakes had a 20% higher risk of death from any cause than people with the lowest sodium intakes.
● People with the highest potassium intakes had a 20% lower risk of dying than people with the lowest intakes. But what may be even more important for health is the relationship of sodium to potassium in the diet.
●People with the highest ratio of sodium to potassium in their diets had double the risk of dying of a heart attack than people with the lowest ratio, and they had a 50% higher risk of death from any cause.
●People can make a key dietary change to help lower their risk: Eat more fresh vegetables and fruits, which are naturally high in potassium and low in sodium, but eat less bread, cheese, processed meat, and other processed foods that are high in sodium and low in potassium.
●Cardiovascular disease
●Hypertension
●Bone health
●Kidney stones
Is there any research behind Acid-Alkaline Diet claims?
You may have heard of an acid-alkaline diet promoted for weight loss or cancer prevention. It became popular when authors claimed that eating certain “alkaline” foods could counterbalance the effects of a high “acidic” diet that might otherwise lead to various chronic diseases. Most health experts rejected these claims because it is nearly impossible to dramatically change the pH of blood in healthy people through diet alone. The body tightly regulates the pH level in blood to about 7.4, because swinging to either extreme of too acid or alkaline can be life-threatening.
However, there is some truth that the metabolism of certain foods can create bicarbonates, which neutralizes acids in the body.
Potassium-rich foods that have an alkalizing effect include fruits, vegetables, almonds, and lentils. One theory suggests that a long-term high intake of protein foods such as meats, poultry, fish, dairy, and eggs, as well as cereal grains may create a condition called low-grade metabolic acidosis due to their high sulfate and phosphate content. This occurs particularly if the diet does not contain enough counterbalancing potassium-rich foods. The condition is sometimes referred to as the ‘‘acid-ash hypothesis,’’ which may cause a very slight drop in blood pH, though still falling within a normal range. Theories suggest that even a small change such as this may increase one’s risk of developing conditions like kidney stones and bone loss.
BOTTOM LINE: Although theories in this area are compelling, the evidence is still inconsistent and it has not been shown in controlled trials that diet can significantly change blood pH in healthy people. Therefore it is too early to make specific recommendations based on this theory.
Food Sources
Potassium is widely available in many foods, especially fruits and vegetables. Leafy greens, beans, nuts, dairy foods, and starchy vegetables like winter squash are rich sources.
●Dried fruits (raisins, apricots)
●Beans, lentils
●Potatoes
●Winter squash (acorn, butternut)
●Spinach, broccoli
●Beet greens
●Avocado
●Bananas
●Cantaloupe
●Oranges, orange juice
●Coconut water
●Tomatoes
●Dairy and plant milks (soy, almond)
●Yogurt
●Cashews, almonds
●Chicken
●Salmon
Signs of Deficiency and Toxicity
Deficiency
The kidneys work to maintain normal blood levels of potassium by flushing out excess amounts through urine. Potassium can also be lost through stool and sweat. At least 400-800 mg daily from food is needed because of normal daily losses. Any conditions that increase fluid losses beyond normal such as vomiting, diarrhea, and certain medications like diuretics can lead to a deficiency, called hypokalemia. Hypokalemia is most common in hospitalized patients who are taking medications that cause the body to excrete too much potassium. It is also seen in people with inflammatory bowel diseases (Crohn’s disease, ulcerative colitis) that may cause diarrhea and malabsorption of nutrients.
It is rare for a potassium deficiency to be caused by too low a food intake alone because it is found in so many foods; however an inadequate intake combined with heavy sweating, diuretic use, laxative abuse, or severe nausea and vomiting can quickly lead to hypokalemia. Another reason is a deficiency of magnesium, as the kidneys need magnesium to help reabsorb potassium and maintain normal levels in cells.
●Fatigue
●Muscle cramps or weakness
●Constipation
●Muscle paralysis and irregular heart rate (with severe hypokalemia)
Toxicity
Too much potassium in the blood is called hyperkalemia. In healthy people the kidneys will efficiently remove extra potassium, mainly through the urine. However, certain situations can lead to hyperkalemia: advanced kidney disease, taking medications that hold onto potassium in the body (including NSAIDs), or people who have compromised kidneys who eat a high-potassium diet (more than 4,700 mg daily) or use potassium-based salt substitutes. Symptoms of hyperkalemia:
●Weakness, fatigue
●Nausea, vomiting
●Shortness of breath
●Chest pain
●Heart palpitations, irregular heart rate
Did You Know?
The chemical symbol for potassium is “K,” not to be confused with vitamin K.
Salt substitutes are sometimes made from potassium chloride, which replaces some or all of the sodium chloride in table salt. Although those on salt-restricted diets may benefit from its much lower sodium content, potassium salt has a bitter aftertaste when heated so it is not recommended for cooking. Check with your doctor before trying a potassium salt, because extra potassium can be dangerous for people who have trouble eliminating excess amounts or who are taking medications that can increase potassium levels in the bloodstream.
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