Cheeses You Can Add in a Healthy Diet
Cheese gets treated like a guilty pleasure, but it doesn’t have to be. A lot of cheeses are loaded with nutrients—think calcium, protein, and vitamin B12—and can easily fit into a healthy, balanced diet. The key is knowing which ones offer the most benefits without piling on extra sodium or saturated fat. Some cheeses give you more nutritional value in smaller portions, while others are naturally lower in fat or easier to digest.
These cheeses have the dietitian stamp of approval. They’re flavorful, nutrient-rich, and versatile enough to work in everything from snacks to full meals.
Here are 11 of the healthiest cheeses you can eat.
1. Cottage Cheese
This one’s hard to beat when it comes to protein. Half a cup of low-fat cottage cheese gives you around 14 grams of protein for under 100 calories. It’s mild in flavor, super filling, and works in both savory and sweet meals. You can blend it into smoothies, top it with fruit, or stir it into scrambled eggs.
2. Parmesan
Parmesan is strong in flavor and dense in nutrients. One tablespoon has about 2 grams of protein and a solid dose of calcium. Because it’s so rich, you don’t need much to get a flavor punch. It’s also naturally low in lactose, so people with mild sensitivities usually handle it well.
3. Ricotta
Made from whey, ricotta has a creamy texture but is lighter than you’d expect. It’s high in calcium, has a decent protein content, and works well in everything from lasagna to toast. Part-skim versions offer a good balance between flavor and fat.
4. Feta
Feta is lower in calories than many hard cheeses and brings a salty, tangy kick to meals. It’s a good source of calcium and contains probiotics that support gut health. You’ll often see it made from sheep’s milk or a mix of sheep and goat, which can be easier to digest than cow’s milk.
5. Goat Cheese
Soft goat cheese (chèvre) is creamy, rich, and a little tangy. It’s lower in lactose than cow’s milk cheese, and the fat it contains is made up of shorter-chain fatty acids, which may be easier on the stomach. It also provides calcium, vitamin A, and some B vitamins.
6. Mozzarella
Fresh mozzarella made from part-skim milk is a great option if you want something mild and lower in fat. One ounce has about 6 grams of protein and a solid dose of calcium. It’s lower in sodium than most aged cheeses and pairs easily with vegetables and whole grains.
7. Swiss
Swiss cheese has a smooth, nutty flavor and is naturally lower in sodium than most aged varieties. It’s high in protein, with about 8 grams per ounce, and delivers a good dose of calcium and vitamin B12. It’s also a great melting cheese if you want something healthier on sandwiches or eggs.
8. Pecorino Romano
Made from sheep’s milk, Pecorino Romano is sharp, salty, and high in calcium. It’s similar to Parmesan in texture and nutrient content but often slightly richer due to the milk it’s made from. Because the flavor is so bold, a small sprinkle goes a long way.
9. Cheddar (in moderation)
Sharp cheddar is high in protein and calcium, around 7 grams of protein and nearly 200 mg of calcium per ounce. It also melts well and has strong flavor, which makes it easier to use less without sacrificing taste. Stick to small portions and look for aged varieties with fewer additives.
10. Blue Cheese
Blue cheese contains probiotics and delivers decent amounts of calcium and phosphorus. The bold flavor means you only need a little to boost a salad or sandwich. It’s a bit higher in sodium, so it’s not something to eat in large quantities every day, but it has real nutritional value when used thoughtfully.
11. Neufchâtel
This creamy cheese looks and tastes a lot like cream cheese but has about a third less fat. It’s a smart choice for spreading on toast or bagels if you want a lighter option without switching to a processed “light” version full of additives.
The Takeaway
Cheese doesn’t have to be off-limits if you’re trying to eat healthy. Choosing varieties that are naturally lower in fat, rich in nutrients, and full of flavor makes it easier to enjoy what you love while still feeling good about your choices. The more flavor and nutrition you pack into each bite, the less you’ll feel like you’re missing out.
