Cheese has been on trial for decades. One minute, it’s bad for your health—loaded with fat, blamed for cholesterol spikes, demonized by diet culture. The next, it’s gut-healthy, a superfood hiding in plain sight, packed with probiotics, protein, and nutrients your body actually craves. So, what is it? Is cheese a silent killer or an underrated health food?

Answer: It depends.

Not all cheese arequal. Some are bloated with additives and processed beyond recognition. Others are as close to raw, unfiltered nutrition as you can get without chomping on a calcium supplement. If you’re going to eat cheese, you might as well know which ones do more than just taste good. So, no, you don’t need to exile cheese from your diet. It’s not going to single-handedly destroy your health. The right cheeses—in reasonable portions—are some of the most nutrient-dense, delicious, and satisfying foods you can eat.

Let’s break down the healthiest options—and why they’re actually good for you. 

 

1. Mozzarella 

Yes, the Italian cheese on pizza or caprese salads can be healthy—if you get the fresh kind. Mozzarella is mild, creamy, and—shockingly—not that bad for you. It’s lower in sodium and calories than most cheeses, plus it’s a good source of vitamin B12 (key for nerve function). 

Why It’s Healthy:

• High in probiotics, which support gut health.
• Lower in sodium than most cheeses.
• Great source of vitamin B12, crucial for energy and brain function.

But Watch Out:

• Fresh mozz has less protein than aged cheeses.
• The processed versions don’t have the same benefits.

How to Eat It:
Toss it in a Caprese salad, melt it over roasted veggies, or eat it straight up with olive oil and balsamic.

 

2. Swiss 

Swiss might look like something straight out of a cartoon, but it’s one of the lowest-sodium cheeses, making it a better option for heart health. This cheese is mild, nutty, and one of the best options for heart health.

Why It’s Healthy:

• Lower in sodium than most cheeses.
• Rich in calcium protein, and vitamin B12.
• Contains compounds that may help lower blood pressure.

But Watch Out:

• It’s still high in saturated fat, so balance is key.

How to Eat It:
Melt it on sandwiches, eat it with nuts and fruit, or throw it in a classic fondue.

 

3. Ricotta  

Technically, traditional ricotta isn’t cheese—it’s a byproduct of cheese-making, not made from whole milk but from reheating leftover whey which causes the remaining proteins (like albumin and globulin) to coagulate into a creamy soft, fluffy curd. But that’s a technicality, and we’re not here for semantics. We’re here because ricotta is actually one of the healthiest cheeses you can eat—high in protein, calcium and low in fat (relatively), compared to other spreadable cheeses.

The name “ricotta” comes from the Italian word for “recooked,” which describes the process of reheating the whey. 

Why It’s Healthy:

• High in protein, with about 10 grams per half-cup.
• Loaded with calcium for bone health.
• Lower in fat than cream cheese and mascarpone.
• Packed with monounsaturated and polyunsaturated fatty acids, the healthy kind that helps with heart health. 
• Good for anyone looking for high protein without the extra calorie of heavy cheeses.

But Watch Out:

• It still has lactose, which can be an issue for sensitive stomachs.

How to Eat It:

Can be used for both savory sweet dishes such as dips, lasagna, you can spread it on toast, mix it into scrambled eggs, or drizzle it with honey and fruit for an easy dessert.

 

04 

Cottage Cheese 

If you’ve ever flipped through a fitness magazine, you’ve seen cottage cheese on those meal plans. That’s because it’s high in casein protein, which digests slowly and helps with muscle repair. It’s also low in calories and high in calcium—basically, it’s cheese for people who are trying to be good.

Why It’s Healthy:

• 24 grams of protein per cup—that’s more than a protein shake.
• Low in calories about 180 calories and a mere 5 grams of fat.
• Packed with casein protein, which helps muscle recovery, and keep appetite in check.
• High in calcium and B vitamins.

But Watch Out:

• It’s high in sodium, so go for the low-sodium versions.
• The texture is…divisive. 

Some people love those curds, others think they look like alien eggs. If you hate it, try blending it into smoothies.

How to Eat It:
Mix it with fruit, throw it on toast, or use it in pancakes and dips.

 

05 

Feta 

Feta is the closest thing to an edible Greek staple but full of contradictions. Salty but tangy, rich but crumbly, indulgent yet shockingly healthy, it also happens to be the most consumed in Greece. Real feta is made from sheep’s milk (sometimes mixed with goat’s milk), and unlike that sad block of rubbery, pre-crumbled stuff in grocery stores, authentic feta ferments in brine—which means it’s packed with probiotics.

Why It’s Healthy:

• Lower in fat than most aged cheeses.
• Packed with conjugated linoleic acid (CLA), which studies suggest may help reduce body fat and improve gut health.
• Loaded with calcium, phosphorus, and probiotics for strong bones and gut health.

But Watch Out:

• It’s really salty—blame the brine. If you’re watching sodium, eat in moderation.
• Most feta is made from sheep’s milk, which is easier to digest than cow’s milk but still contains lactose.

How to Eat It:
You can crumble it on everything—salads, eggs, sandwiches, roasted veggies. Or go full Greek and drizzle it with olive oil and oregano.

 

06 

Cheddar 

Cheddar is the old-school and one of England’s oldest cheeses that pairs with everything. Cheddar isn’t just for grilled cheese sandwiches, it’s packed with health benefits. The longer it’s aged, the sharper the taste and the more nutrients it has.

Why It’s Healthy:

• Rich in CLA, a fat-burning compound.
• Loaded with vitamin K2, which supports heart and bone health.
• Contains beta-carotene, a powerful antioxidant.

But Watch Out:

• It’s high in saturated fat, so moderation is key.
• Processed cheddar is not the same as real, aged cheddar.

How to Eat It:
Snack on cheddar with apples, melt it in an omelet, or—yes—make an epic grilled cheese.

 

07

Goat Cheese 

If cow’s milk cheeses make you bloated and regretful, goat cheese (or chèvre) is your best bet. It has less lactose and a different protein structure, making it easier to digest.

The bonus round? It’s high in medium-chain fatty acids (MCFAs), which may help with metabolism, aid weight loss, heart health, and even brain function. Science is telling you to eat more of it.

Why It’s Healthy:

• Lower in lactose than cow’s milk cheese.
• Contains medium-chain fatty acids (MCFAs), which may help with metabolism fat burning, heart health, brain health, and energy production.
• Easier to digest for people with dairy sensitivities.

But Watch Out:

• Some versions are still high in fat, so check the label.

How to Eat It:
Spread it on toast, crumble it over roasted veggies, or mix it into pasta.

 

08 

Gouda 

If you want cheese that supports gut health, Gouda is one of the best sources of probiotics, thanks to being made from raw, unpasteurized milk. Which means that the friendly bacteria such as probiotics that are present in the milk still remain in the end product. 

Available in a broad range of textures and flavors, all of which depend upon the length of its aging process. 

These gut-friendly bacteria help with digestion, immunity, metabolism, and overall health. 

Why It’s Healthy:

High in probiotics, great for digestion.

A good source of vitamin K2, essential for heart health.

But Watch Out:

Aged varieties have more nutrients but also more fat.

How to Eat It:
Snack on it with nuts, melt it into a sandwich, or throw it on a cheese board.

 

09 

Blue Cheese 

Yes, it’s moldy. Yes, it smells. But blue cheese is a fermented cheese made from Penicillium roqueforti mold cultures. Unlike other types of modes, it’s non-toxic and safe for use. High in calcium, phosphorus, and vitamin K, which support  bone metabolism and blood coagulation. It also contains probiotic bacteria that can improve digestion and gut health.

Love it or hate it, blue cheese packs some serious health perks.

Why It’s Healthy:

• High in calcium and phosphorus for bone health.
• Contains vitamin K, which supports heart and bone health.
• The mold (yes, really) may have anti-inflammatory properties.

But Watch Out:

• Super high in sodium, and if it starts growing extra mold (the bad kind), you don’t want to mess with it—use sparingly.

How to Eat It:
Sprinkle it on salads, pair it with pears or figs, or melt it into a burger.

 

10

Parmesan 

Parmesan is an Italian golden hard yet brittle cheese that isn’t just for pasta, it’s one of the most nutritious cheeses out there, and basically the protein bar of cheeses—high in protein that contains essential amino acids, packed with umami, and naturally low in lactose.

Why It’s Healthy:

Loaded with protein and essential amino acids.

Virtually lactose-free, making it a great option for sensitive stomachs.

Rich in CLA and healthy fats.

But Watch Out:

Hard cheeses are high in sodium, so portion control is key.

How to Eat It:
Grate it over everything—pasta, soups, roasted veggies, or even eggs.

 

Closing Thoughts

Some cheeses are basically multivitamins in dairy form, it’s also a delicious, nutrient-dense food that’s been keeping people healthy for centuries. The key is quality over quantity. Stick to minimally processed. Go for nutrient-dense varieties, and eat in moderation.