There are hundreds of cheeses, including those made with cow’s milk, goat’s milk, and sheep’s milk. Some of the healthiest cheeses include feta, parmesan, cheddar, and manchego.
Most cheeses are nutritious and may benefit your health in several ways. People who eat cheese are less likely to develop heart disease and stroke or die from heart-related illnesses compared to those who do not.
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Here’s the nutrition breakdown for a 1-ounce serving of feta cheese:
Calories: 75.1Protein: 4.03 grams (g)Fat: 6.1 gCarbohydrates: 0 gCalcium: 140 milligrams (mg), or 11% of the Daily Value (DV)Vitamin B12: 0.479 micrograms (mcg), or 20% of the DVSodium: 323 mg
Feta is high in several nutrients, including calcium and vitamin B12. Vitamin B12 is essential for neurological (brain and nervous system) function, red blood cell production, metabolism, and DNA synthesis.
Feta is a tangy, soft cheese traditionally made from goat’s or sheep’s milk. This salty, slightly acidic cheese is a staple of Mediterranean diets and features in dishes like Greek salad and pasta.
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A 1-ounce serving of hard Parmesan cheese provides:
Calories: 111Protein: 10.1 gFat: 7.09 gCarbohydrates: 0.9gCalcium: 335 mg, or 26% of the Daily Value (DV)Selenium: 6.38 mcg, or 11% of the DVVitamin B12: 0.34 mcg, or 14% of the DVSodium: 335 mgZinc: 1.15 mg or 10% of the DV
You might tolerate Parmesan, or Parmigiano Reggiano, if you are lactose intolerant. It contains less than 10 milligrams of lactose per kilogram. Parmesan is also high in protein, calcium, selenium, and vitamin B12. Calcium supports bone, nerve, and muscle function, as well as hormone function.
Parmesan is a hard Italian cheese commonly enjoyed in pasta dishes and salads. It has a sharp, salty, complex flavor and is naturally low in lactose.
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Here’s the nutrition breakdown for a 1-cup serving of 2% cottage cheese:
Calories: 180Protein: 24.2 g Fat: 5.06 gCarbohydrates: 9.48 gCalcium: 227 mg, or 17% of the DVVitamin B12: 0.92 mcg, or 38% of the DVVitamin A: 154 mcg, or 17% of the DVSelenium: 32.1 mcg, or 58% of the DVSodium: 706 mg
Cottage cheese is a source of protein and selenium. Selenium is a powerful antioxidant that supports thyroid function. Though nutritious, cottage cheese is relatively high in sodium, so choose smaller portions or reduced-sodium products.
Cottage cheese is a fresh, soft cheese that tastes much milder than other cheeses. People commonly enjoy it as a breakfast or snack option. It pairs well with sweet and savory ingredients.
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A 1-ounce serving of cheddar cheese provides:
Calories: 115Protein: 6.78 g Fat: 9.46 gCarbohydrates: 0.59 gCalcium: 199 mg, or 15% of the DVVitamin B12: 0.246 mcg, or 10% of the DVVitamin A: 278 mcg, or 31% of the DVSelenium: 7.92 mcg, or 14% of the DVZinc: 1.05 mg, or 10% of the DVSodium: 180 mg
Cheddar is a source of calcium, vitamin B12, selenium, zinc, and vitamin A. Vitamin A is necessary for growth and development, cellular communication, and immune function. Cheddar is also high in protein and amino acids like leucine, which support muscle repair.
Cheddar comes in many flavors, such as mild, sharp, and extra-sharp. Try adding cheddar to salads and sandwiches, or pairing it with fruit and nuts.
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A half-cup serving of whole milk ricotta cheese provides:
Calories: 204Protein: 10.1 gFat: 14.2 gCarbohydrates: 8.85 gCalcium: 289 mg, or 15% of the DVVitamin B12: 1.01 mcg, or 42% of the DVVitamin A: 164 mcg, or 18% of the DVSelenium: 7.1 mcg, or 13% of the DVSodium: 135 mg
Ricotta is particularly high in vitamins B12 and A and calcium. It is also low in sodium and can add flavor to dishes for those on a low-sodium diet.
Ricotta is a creamy Italian cheese with a high moisture content and a mild taste. It goes well in sweet and savory recipes like cheesecake and lasagna. Ricotta is available in several fat percentages and is keto-friendly.
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Here’s the nutrition breakdown for a 1-ounce serving of manchego cheese:
Calories: 120Protein: 5.99 gFat: 10 gCarbohydrates: 0.4 gCalcium: 250 mg, or 19% of the DVVitamin A: 300 mcg, or 33% of the DVSodium: 170 mg
Manchego is naturally low in lactose. It is also a source of protein and calcium. A diet rich in these nutrients supports bone health.
Manchego is an aged cheese made in the La Mancha region of Spain from Manchega sheep’s milk. It has a crumbly texture and a tangy, slightly sweet flavor that intensifies with age.
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A 1-ounce serving of blue cheese provides:
Calories: 100Protein: 6.07 gFat: 8.14 gCarbohydrates: 0.6 gCalcium: 150 mg, or 12% of the DVVitamin B12: 0.346 mcg, or 14% of the DVPantothenic acid (B5): 0.49 mg, or 10% of the DVSodium: 326 mg
Blue cheese is made with Penicillium roqueforti mold and includes varieties like Roquefort, Gorgonzola, and Stilton. It is a source of calcium and vitamins B12 and B5. Vitamin B5 supports several bodily functions, such as energy production.
Blue cheese has a sharp, salty taste and textures that range from soft and creamy to crumbly. You can crumble it on salads or add it to pasta, sandwiches, and vegetables. Its strong flavor can overwhelm dishes if you use too much.
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A 1-ounce serving of mozzarella provides:
Calories: 84.8Protein: 6.29 gFat: 6.26 gCarbohydrates: 0.6 gCalcium: 143 mg, or 11% of the DVVitamin B12: 0.646 mcg, or 27% of the DVVitamin A: 164 mcg, or 18% of the DVSelenium: 4.82 mcg, or 9% of the DVSodium: 138 mg
This popular cheese contains vitamin B12 and smaller amounts of vitamin A and selenium. Mozzarella is also lower in sodium than other cheeses.
Mozzarella is an Italian cheese commonly used in dishes such as lasagna, caprese salad, and pizza. It has a mild taste and a highly elastic texture when melted.
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Here’s the nutrition breakdown for a 1-ounce serving of soft goat cheese:
Calories: 74.8Protein: 5.24 grams (g)Fat: 5.98 gCarbohydrates: 0 gCopper: 0.208 mg, or 23% of the DVRiboflavin (B2): 0.108 mg, or 8% of the DVVitamin A: 81.6 mcg, or 9% of the DVSodium: 130 mg
Goat cheese is popular in low-carb diets. It is high in copper, which supports red blood cell formation and energy production. It also contains vitamin B12, which is important for energy and antioxidant functions.
Goat cheese, also known as chèvre, is a mild cheese made from goat’s milk. It is delicious in both sweet and savory recipes.
Your calorie and macronutrient needs vary depending on factors like activity level, body size, and health goals. Cheese can be high in calories and fat, so it is best to consume it in moderation.
Some people, like those with familial hypercholesterolemia, are more sensitive to high-fat, high-cholesterol foods like cheese. The American Heart Association (AHA) recommends about three servings of dairy per day. A serving of cheese may be about 1.5 ounces (oz). Choose lower-fat options whenever possible.
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