What’s not to love about cheese? This nutrient-rich dairy favourite has been enjoyed across cultures for centuries and remains a staple in many diets. Yet despite its popularity, cheese has often been labelled as unhealthy due to its saturated fat content.

So, does cheese deserve its bad reputation? Not necessarily. When enjoyed in moderation, cheese can absolutely be part of a balanced diet, providing valuable nutrients such as protein, calcium and vitamin B12. The key is choosing the right type and being mindful of portion sizes.

The nutritional value of cheese varies considerably depending on the variety, how it’s made and how much you eat. To help you make informed choices, we share our top eight cheesy choices.

Key factors that make a healthy cheese

• Minimally processed and made from simple ingredients such as milk, salt, enzymes, and cultures
• Low in additives, such as artificial colours, flavours, or preservatives
• Rich in nutrients including protein and calcium
• Lower saturated fat (or use small amounts)
• Lower sodium (salt) content

Quantity counts

Choosing a quality cheese does not mean we ignore the quantity. One serve of cheese is around 30g of a hard cheese such as cheddar or ½ cup (120g) of ricotta or cottage cheese.

Our dietitian’s top eight picks for healthier cheese

1. Cottage cheese

• Why it’s healthy: Low in fat and calories, high in protein
• Best for: Weight loss, muscle building
• Bonus: Good source of B vitamins and selenium

2. Ricotta

• Why it’s healthy: Made from whey, high in protein, calcium, and phosphorus. Low fat ricotta is very low in saturated fat
• Best for: Bone health, digestion

3. Parmesan (small amounts)

• Why it’s healthy: Parmesan is aged and rich in calcium. It is very flavourful, so small amounts go far.
• Best for: Bone strength, digestion (due to probiotic content in aged varieties).

4. Feta (preferably sheep or goat milk)

• Why it’s healthy: Feta is higher in salt but lower in fat and calories than many other cheeses. Plus, it’s easier to digest
• Best for: Mediterranean style meals, lighter dishes

5. Mozzarella (fresh)

• Why it’s healthy: Lower in sodium and fat, mozzarella contains probiotics when fresh (e.g. in brine)
• Best for: Gut health, lower-calorie meals

6. Goats cheese (Chèvre)

• Why it’s healthy: Easier to digest than cow’s milk cheese, often lower in lactose and fat
• Best for: People with mild dairy sensitivities

7. Swiss cheese

• Why it’s healthy: Lower in sodium, high in calcium and vitamin B12
• Best for: Naturally lower in lactose, so ideal for people with lactose intolerance

8. Aged Cheddar cheese (small amount)

• Why it’s healthy: It has a strong flavour like parmesan so you use less. It is also low lactose and high calcium. The longer the cheddar is aged, the less lactose it contains
• Best for: Bone strength, people with lactose intolerance

Cheese can certainly have a place in a healthy, balanced diet. While all cheeses provide valuable nutrients such as protein and calcium, their nutritional profiles can vary significantly depending on the variety. In our analysis, fat content ranged from just 4.3g per 100g in cottage cheese to 33g per 100g in aged cheddar, while protein content ranged from 11.1g in ricotta to an impressive 38g in parmesan.

Sodium levels also varied considerably, from 54mg per 100g in Swiss cheese to 1,529mg per 100g in parmesan. This highlights the importance of looking at the nutritional profile and considering your individual health needs when making a choice. If you’re watching your saturated fat or salt intake, opting for lower-fat or lower-sodium varieties can be a simple way to enjoy cheese while supporting your overall health. Ultimately, the healthiest cheese is one that fits within a balanced eating pattern and is enjoyed in sensible portions.

By Rebecca McPhee, Accredited Practising Dietitian