The 6 Healthiest Cheeses You Should Be Buying

In This ArticleView AllIn This ArticleParmesanFresh MozzarellaCottage CheeseRicottaSwissGoat Cheese

In This ArticleView All

View All

In This Article

Parmesan

Fresh Mozzarella

Cottage Cheese

Ricotta

Swiss

Goat Cheese

ClosePhoto: Greg DuPreeFrom Gruyère to Gouda, we know a thing or two about cheese—probably because we love a goodcheese boardand hardly ever pass up ondelicious, cheesy pizza. But because cheese is often high in saturated fat, sodium and calories, you’re probably wondering if cheese is healthy.Like with any food, eating too much of it isn’t great, but cheese can absolutely fit into a healthy eating pattern—iteven has some health benefits. Not only is it a good source of calcium, but because certain types of cheese are fermented, it can benefit your gut health.But with all of the different types of cheese on the market, it can be hard to pick your favorite or know which ones to buy. In no particular order, here is a list of 6 healthy cheeses worth a spot on your shopping list.The 4 Best Dairy Foods for Your Gut Health, According to Gastroenterologists1. ParmesanPictured Recipe:EatingWell’s Eggplant ParmesanAlthough high in sodium, Parmesan’s pungent flavor means a little goes a long way. A 1-ounce serving has 10 grams of protein and over 25% of your daily calcium intake. Although it’s a classic in Chicken Parmesan, don’t miss out on these deliciousBaked Parmesan Zucchini Curly Fries.According to theUSDA, a 1-ounce serving of Parmesan cheese contains:Calories:111Carbs:1 gFiber:0 gSugars:0 gProtein:10 gFat:7 gSaturated Fat:4 gSodium:333 mgCalcium:336 mgPhosphorus:197 mgVitamin A:221 IU2. Fresh MozzarellaPictured Image:Caprese Stuffed Portobello MushroomsFrom freshCapresesalads to Margherita pizza, mozzarella has so many good uses that it would be a crime to pass on this fresh cheese. Thankfully, it’s pretty healthy. With 84 calories in a 1-ounce serving, this cheese is relatively low in calories and sodium and is perfect in many Italian dishes.According to theUSDA, a 1-ounce serving of low-moisture, part-skim mozzarella cheese contains:Calories:85Carbs:2 gFiber:0 gSugars:1 gProtein:7 gFat:6 gSaturated Fat:3 gSodium:189 mgCalcium:198 mgPhosphorus:155 mgVitamin A:235 IU3. Cottage CheeseWith a whopping 24 g of protein in 1 cup, cottage cheese is perfect to pair with some fruit for a filling afternoon snack. Be mindful of the sodium count and opt for a brand with no added sugar—happy snacking!According to theUSDA, a 1-cup serving of 2% cottage cheese provides:Calories:183Carbs:11 gFiber:0 gSugars:9 gProtein:24 gFat:5 gSaturated Fat:3 gSodium:696 mgCalcium:251 mgPhosphorus:339 mgPotassium:282 mgVitamin A:154 IUThe 5 Best Low-Sodium Cheeses, According to a Dietitian4. Ricotta CheesePictured Recipe:Fig & Ricotta ToastWe’re a sucker for spreadable cheese, and the mild and slightly sweet taste of ricotta cheese makes it perfect for spreading on toast and pairing with jam. Or mix it into thisBlueberry-Lemon Ricotta Pound Cakefor a perfectly creamy protein-packed dessert. Ricotta also works well in savory dishes like pasta and soup. It has over 10% of your daily recommended vitamin A needs and 9 g of protein per serving.According to theUSDA, a ½-cup serving of whole milk ricotta cheese offers:Calories:186Carbs:9 gFiber:0 gSugars:0 gProtein:9 gFat:13 gSaturated Fat:8 gSodium:136 mgCalcium:255 mgPhosphorus:191 mgPotassium:272 mgVitamin A:552 IU5. Swiss CheesePictured Recipe:Kielbasa-&-Swiss Spaghetti Squash CasseroleSwiss is the cheese for you if you’re watching your sodium intake. With only 53 milligrams of sodium per ounce, this cheese has significantly less sodium than most other types of cheese. This firm cheese is perfect for your turkey sandwich, mixed into a casserole or on a charcuterie board to add some nutty flavor.According to theUSDA, a 1-ounce serving of Swiss cheese contains:Calories:111Carbs:0 gFiber:0 gSugars:0 gProtein:8 gFat:9 gSaturated Fat:5 gSodium:53 mgCalcium:252 mgPhosphorus:163 mgVitamin A:298 IU6. Goat CheeseSince this cheese isn’t made from cow’s milk, you may be able to enjoy it if you arelactose intolerantwithout worrying about tummy troubles. Your local grocery store may even have it in several fun flavors—like herbs & garlic or cranberry or blueberry goat cheese. Enjoy itcrumbled over salads, spread onto crackers or as one of your sandwich fillings, like with ourPickled Beet, Arugula & Herbed Goat Cheese Sandwich.According to theUSDA, a 1-ounce serving of goat cheese provides:Calories:75Carbs:0 gFiber:0 gSugars:0 gProtein:5 gFat:6 gSaturated Fat:4 gSodium:130 mgCalcium:40 mgVitamin A:292 IUThe Bottom LineDespite cheese containing saturated fat and sodium, eating it in moderation can provide essential nutrients and satisfy that craving for cheesy goodness. There is even evidence that the calcium, bioactive lipids and peptides that cheese contains,may help support heart health(bet you didn’t see that one coming!). And because cheese is versatile,it can be eatenand enjoyed in endless ways.Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmit

Photo: Greg DuPree

a recipe photo of the Ricotta Toast with Plums & Hot Honey

From Gruyère to Gouda, we know a thing or two about cheese—probably because we love a goodcheese boardand hardly ever pass up ondelicious, cheesy pizza. But because cheese is often high in saturated fat, sodium and calories, you’re probably wondering if cheese is healthy.Like with any food, eating too much of it isn’t great, but cheese can absolutely fit into a healthy eating pattern—iteven has some health benefits. Not only is it a good source of calcium, but because certain types of cheese are fermented, it can benefit your gut health.But with all of the different types of cheese on the market, it can be hard to pick your favorite or know which ones to buy. In no particular order, here is a list of 6 healthy cheeses worth a spot on your shopping list.The 4 Best Dairy Foods for Your Gut Health, According to Gastroenterologists1. ParmesanPictured Recipe:EatingWell’s Eggplant ParmesanAlthough high in sodium, Parmesan’s pungent flavor means a little goes a long way. A 1-ounce serving has 10 grams of protein and over 25% of your daily calcium intake. Although it’s a classic in Chicken Parmesan, don’t miss out on these deliciousBaked Parmesan Zucchini Curly Fries.According to theUSDA, a 1-ounce serving of Parmesan cheese contains:Calories:111Carbs:1 gFiber:0 gSugars:0 gProtein:10 gFat:7 gSaturated Fat:4 gSodium:333 mgCalcium:336 mgPhosphorus:197 mgVitamin A:221 IU2. Fresh MozzarellaPictured Image:Caprese Stuffed Portobello MushroomsFrom freshCapresesalads to Margherita pizza, mozzarella has so many good uses that it would be a crime to pass on this fresh cheese. Thankfully, it’s pretty healthy. With 84 calories in a 1-ounce serving, this cheese is relatively low in calories and sodium and is perfect in many Italian dishes.According to theUSDA, a 1-ounce serving of low-moisture, part-skim mozzarella cheese contains:Calories:85Carbs:2 gFiber:0 gSugars:1 gProtein:7 gFat:6 gSaturated Fat:3 gSodium:189 mgCalcium:198 mgPhosphorus:155 mgVitamin A:235 IU3. Cottage CheeseWith a whopping 24 g of protein in 1 cup, cottage cheese is perfect to pair with some fruit for a filling afternoon snack. Be mindful of the sodium count and opt for a brand with no added sugar—happy snacking!According to theUSDA, a 1-cup serving of 2% cottage cheese provides:Calories:183Carbs:11 gFiber:0 gSugars:9 gProtein:24 gFat:5 gSaturated Fat:3 gSodium:696 mgCalcium:251 mgPhosphorus:339 mgPotassium:282 mgVitamin A:154 IUThe 5 Best Low-Sodium Cheeses, According to a Dietitian4. Ricotta CheesePictured Recipe:Fig & Ricotta ToastWe’re a sucker for spreadable cheese, and the mild and slightly sweet taste of ricotta cheese makes it perfect for spreading on toast and pairing with jam. Or mix it into thisBlueberry-Lemon Ricotta Pound Cakefor a perfectly creamy protein-packed dessert. Ricotta also works well in savory dishes like pasta and soup. It has over 10% of your daily recommended vitamin A needs and 9 g of protein per serving.According to theUSDA, a ½-cup serving of whole milk ricotta cheese offers:Calories:186Carbs:9 gFiber:0 gSugars:0 gProtein:9 gFat:13 gSaturated Fat:8 gSodium:136 mgCalcium:255 mgPhosphorus:191 mgPotassium:272 mgVitamin A:552 IU5. Swiss CheesePictured Recipe:Kielbasa-&-Swiss Spaghetti Squash CasseroleSwiss is the cheese for you if you’re watching your sodium intake. With only 53 milligrams of sodium per ounce, this cheese has significantly less sodium than most other types of cheese. This firm cheese is perfect for your turkey sandwich, mixed into a casserole or on a charcuterie board to add some nutty flavor.According to theUSDA, a 1-ounce serving of Swiss cheese contains:Calories:111Carbs:0 gFiber:0 gSugars:0 gProtein:8 gFat:9 gSaturated Fat:5 gSodium:53 mgCalcium:252 mgPhosphorus:163 mgVitamin A:298 IU6. Goat CheeseSince this cheese isn’t made from cow’s milk, you may be able to enjoy it if you arelactose intolerantwithout worrying about tummy troubles. Your local grocery store may even have it in several fun flavors—like herbs & garlic or cranberry or blueberry goat cheese. Enjoy itcrumbled over salads, spread onto crackers or as one of your sandwich fillings, like with ourPickled Beet, Arugula & Herbed Goat Cheese Sandwich.According to theUSDA, a 1-ounce serving of goat cheese provides:Calories:75Carbs:0 gFiber:0 gSugars:0 gProtein:5 gFat:6 gSaturated Fat:4 gSodium:130 mgCalcium:40 mgVitamin A:292 IUThe Bottom LineDespite cheese containing saturated fat and sodium, eating it in moderation can provide essential nutrients and satisfy that craving for cheesy goodness. There is even evidence that the calcium, bioactive lipids and peptides that cheese contains,may help support heart health(bet you didn’t see that one coming!). And because cheese is versatile,it can be eatenand enjoyed in endless ways.Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmit

Like with any food, eating too much of it isn’t great, but cheese can absolutely fit into a healthy eating pattern—iteven has some health benefits. Not only is it a good source of calcium, but because certain types of cheese are fermented, it can benefit your gut health.

But with all of the different types of cheese on the market, it can be hard to pick your favorite or know which ones to buy. In no particular order, here is a list of 6 healthy cheeses worth a spot on your shopping list.

The 4 Best Dairy Foods for Your Gut Health, According to Gastroenterologists

1. Parmesan

EatingWell’s Eggplant Parmesan

Pictured Recipe:EatingWell’s Eggplant Parmesan

Although high in sodium, Parmesan’s pungent flavor means a little goes a long way. A 1-ounce serving has 10 grams of protein and over 25% of your daily calcium intake. Although it’s a classic in Chicken Parmesan, don’t miss out on these deliciousBaked Parmesan Zucchini Curly Fries.

According to theUSDA, a 1-ounce serving of Parmesan cheese contains:

2. Fresh Mozzarella

Pictured Image:Caprese Stuffed Portobello Mushrooms

From freshCapresesalads to Margherita pizza, mozzarella has so many good uses that it would be a crime to pass on this fresh cheese. Thankfully, it’s pretty healthy. With 84 calories in a 1-ounce serving, this cheese is relatively low in calories and sodium and is perfect in many Italian dishes.

According to theUSDA, a 1-ounce serving of low-moisture, part-skim mozzarella cheese contains:

3. Cottage Cheese

With a whopping 24 g of protein in 1 cup, cottage cheese is perfect to pair with some fruit for a filling afternoon snack. Be mindful of the sodium count and opt for a brand with no added sugar—happy snacking!

According to theUSDA, a 1-cup serving of 2% cottage cheese provides:

The 5 Best Low-Sodium Cheeses, According to a Dietitian

4. Ricotta Cheese

Pictured Recipe:Fig & Ricotta Toast

We’re a sucker for spreadable cheese, and the mild and slightly sweet taste of ricotta cheese makes it perfect for spreading on toast and pairing with jam. Or mix it into thisBlueberry-Lemon Ricotta Pound Cakefor a perfectly creamy protein-packed dessert. Ricotta also works well in savory dishes like pasta and soup. It has over 10% of your daily recommended vitamin A needs and 9 g of protein per serving.

According to theUSDA, a ½-cup serving of whole milk ricotta cheese offers:

5. Swiss Cheese

kielbasa squash casserole

Pictured Recipe:Kielbasa-&-Swiss Spaghetti Squash Casserole

Swiss is the cheese for you if you’re watching your sodium intake. With only 53 milligrams of sodium per ounce, this cheese has significantly less sodium than most other types of cheese. This firm cheese is perfect for your turkey sandwich, mixed into a casserole or on a charcuterie board to add some nutty flavor.

According to theUSDA, a 1-ounce serving of Swiss cheese contains:

6. Goat Cheese

Since this cheese isn’t made from cow’s milk, you may be able to enjoy it if you arelactose intolerantwithout worrying about tummy troubles. Your local grocery store may even have it in several fun flavors—like herbs & garlic or cranberry or blueberry goat cheese. Enjoy itcrumbled over salads, spread onto crackers or as one of your sandwich fillings, like with ourPickled Beet, Arugula & Herbed Goat Cheese Sandwich.

According to theUSDA, a 1-ounce serving of goat cheese provides:

The Bottom Line

Despite cheese containing saturated fat and sodium, eating it in moderation can provide essential nutrients and satisfy that craving for cheesy goodness. There is even evidence that the calcium, bioactive lipids and peptides that cheese contains,may help support heart health(bet you didn’t see that one coming!). And because cheese is versatile,it can be eatenand enjoyed in endless ways.

Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmit

Was this page helpful?

Thanks for your feedback!

Tell us why!OtherSubmit

Tell us why!

1. Parmesan#

2. Fresh Mozzarella#

3. Cottage Cheese#

4. Ricotta Cheese#

5. Swiss Cheese#

6. Goat Cheese#

The Bottom Line#