10 Healthiest Cheeses To Help Your New Year’s Resolutions

Cheese is a favourite comfort food, but it can also fit into a healthy diet. Many cheeses are high in protein, calcium and vitamins. Some are even lower in fat and sodium, making them great choices for those watching their health. Here’s a guide to the healthiest cheeses, the science behind them, and how to pair them for maximum nutrition.

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What makes cheese healthy?

Cheese provides essential nutrients, including calcium, protein, and vitamin B12. It also contains phosphorus, which supports healthy bones and teeth. However, cheese can be high in fat and sodium. Choosing the right type helps balance taste and health.

Because cheese can be so varied and nuanced, I’m breaking down my assessment of the healthiest cheeses into three distinct categories: high protein, low fat and low salt.

High-protein cheeses for strength and recovery

Let’s get the ball rolling with an assessment of the protein content in cheese. Protein is an essential nutrient that plays a vital role in numerous bodily functions. As a result, incorporating high protein cheeses into your diet can provide a significant boost.

More specifically, protein helps build and repair tissues, supports the immune system and contributes to satiety. Actually, the recommended daily protein intake for the average adult is approximately 0.8 grams per kilogram of body weight.

You can read more about why cheese contains protein in our dedicated post here.

Now, let’s have a look at four cheeses that are very high in protein.

Grana Padano (36 g of protein)

Originating from northern Italy, Grana Padano is a renowned cheese that dates back to the 12th century. Made from cow’s milk, this pressed cooked cheese is aged for a minimum of nine months, resulting in a pale-yellow interior with a granular texture.

Grana Padano offers a delicate and nutty flavour, perfect for grating over pasta dishes or enjoying on its own as a table cheese.

Parmigiano Reggiano (32 g of protein)

Hailing from the Emilia-Romagna region of Italy, Parmigiano Reggiano is an iconic cheese with a history spanning over nine centuries. Known as the “King of Cheeses”, local artisans craft this cheese from raw cow’s milk and age their wheels for a minimum of 12 months.

This hard, granular cheese boasts a rich, complex flavour profile with notes of fruit, nuts and umami. Undoubtedly, Parmigiano Reggiano is a staple in Italian cuisine, and you can enjoy it grated over pasta, risotto and salads.

Pecorino (29 g of protein)

Another Italian cheese that is packed in protein is Pecorino. Pecorino is a distinctive cheese made from 100% sheep’s milk. It comes in various styles and ageing periods, each offering a unique taste experience.

Young Pecorino tends to be mild, with a slightly tangy flavour, while aged versions develop a more robust profile. Pecorino Romano, one of the most famous types of Pecorino, has a crumbly texture and a salty, tangy taste, making it an ideal grating cheese for pasta dishes.

Gruyère (29 g of protein)

Without a doubt, Gruyère is Switzerland’s most famous cheese with a heritage dating back centuries. Swiss cheesemakers use from raw cow’s milk to craft a semi-hard wonder that boasts a smooth, creamy texture.

Moreover, its flavour is rich, nutty and slightly sweet, with delightful hints of fruit and a subtle earthiness. Gruyère is a versatile cheese that can be enjoyed in a variety of ways. It is perfect for melting, making it a staple in fondue, quiches and gratins.

Low-fat cheeses for calorie control

While fat is an important component of a balanced diet, opting for low-fat cheeses can be beneficial for those watching their fat intake.

As you might be aware, there is more than one type of fat in food. And some fats are more detrimental to our health than others⁴. You can read more about the different types of fat in our in-depth post here.

Moreover, some types of cheeses contain less saturated fat, which is associated with an increased risk of heart disease. Now, let’s dive into our list of three cheeses that are low in fat.

Quark (3 g of total fats)

Originating from Central Europe, Quark is a fresh cheese that has been enjoyed for centuries. Made by curdling soured milk and then straining the whey, Quark has a smooth and creamy texture similar to yoghurt.

Quark possesses a mildly tangy and slightly sweet flavour, making it a versatile ingredient in both sweet and savoury dishes. Furthermore, Quark is a common ingredient in spreads, dips, desserts and as a topping for fruits. It pairs well with fresh herbs, honey, or jams for added flavour.

Cottage Cheese (10 g of total fats)

Cottage cheese is a soft and lumpy cheese made from cow’s milk. The curds are gently separated from the whey, resulting in a curd-like texture. Due to its production method, this fresh cheese is low in fat.

It has a mild and slightly tangy taste, with a subtle hint of sweetness. Cottage cheese is a popular nutritious and protein-rich snack. But you can also combine it with fruits, vegetables or savoury ingredients like black pepper and herbs.

Ricotta (13 g of total fats)

Our next low-fat cheese is Italy’s Ricotta. To make this fresh and creamy cheese, Italian cheesemakers would use whey leftover during the production of other cheeses like Mozzarella. Ricotta has a smooth, grainy texture and a delicate, slightly sweet flavour with hints of nuttiness.

This Italian whey cheese is very versatile and shines in both sweet and savoury dishes. It is a popular choice for Italian desserts like cannoli and tiramisu and is also used in pasta fillings, lasagne and pancakes.

Low-sodium cheeses for heart health

Sodium is an essential mineral involved in various bodily functions, but excessive sodium intake can lead to health issues such as high blood pressure.

Unfortunately, you can’t make cheese without using salt (and sodium). Indeed, salt plays an important role in both the production and ageing of almost every type of cheese.

However, opting for low sodium cheeses can help reduce your overall sodium intake. Reading labels and selecting cheeses with reduced sodium content is advisable for people aiming to limit their sodium intake. Read on for three of the best low sodium cheeses.

Paneer (18 mg of sodium)

Paneer, originating from the Indian subcontinent, is a fresh cheese commonly used in Indian cuisine. It is made by curdling heated milk with lemon juice or vinegar, resulting in a soft and crumbly texture.

Overall, Paneer has a mild and slightly tangy taste, allowing it to absorb the flavours of the dishes it is used in. It is a versatile cheese used in various Indian recipes such as curries, tikka masala and paneer tikka. Besides, Paneer is a popular choice for vegetarians since it does not contain animal rennet.

Mascarpone (54 mg of sodium)

Originally from Italy, Mascarpone is a creamy and indulgent cheese made from cow’s milk. It has a rich, buttery texture and a mildly sweet flavour. Today, Mascarpone is famously used in desserts like Tiramisu, where its velvety consistency adds a lusciousness to the dish.

In addition to Tiramisu, you can add Mascarpone to savoury dishes like pasta sauces or spread it on bread as a delightful topping.

Burrata (304 mg of sodium)

In the age of social media, one cheese has shone the brightest. Burrata, originating from the Apulia region in southern Italy, is a fresh pasta cheese. It is made from Mozzarella and cream, resulting in a thin, delicate outer shell encapsulating a soft and creamy centre.

Burrata has a mild, milky flavour with hints of sweetness. It is commonly enjoyed in salads, paired with ripe tomatoes, fresh basil and a drizzle of olive oil.

Can you eat cheese everyday?

The frequency of eating cheese depends on your dietary goals, overall health and portion control. Here’s a guide:

General recommendations

Daily consumption: Most people can eat cheese daily as part of a balanced diet. Stick to recommended portions of 30–40g per day.
Moderation is key: Cheese is nutrient-dense but can be high in fat, sodium and calories. Avoid eating large amounts regularly.
Balance with other foods: Pair cheese with fruits, vegetables, whole grains and lean proteins for a well-rounded diet.

Special considerations

Weight management: Choose low-fat or reduced-calorie cheeses like Cottage Cheese or Ricotta. Limit high-fat cheeses like Brie or Cheddar to occasional treats.
Heart health: If watching sodium or saturated fat, opt for low-sodium cheeses like Paneer or fresh goat’s cheese.
Lactose intolerance: Hard, aged cheeses like Parmigiano Reggiano and aged Cheddar are naturally low in lactose and easier to digest.

How to enjoy cheese healthily

Variety matters: Rotate different types of cheese to enjoy a range of nutrients.
Watch meal frequency: Limit cheese-heavy meals like pizza or pasta to a few times per week.
Monitor portions: Even with healthy options, keep portion sizes within daily calorie needs.

Cheese can be a nutritious addition to most diets when eaten mindfully and in moderation. Listen to your body and enjoy it responsibly.

Healthy cheese food pairings

Pairing cheese with nutritious foods can enhance its health benefits. Here are some ideas:

Cheese and wholegrain crackers: Wholegrain crackers add fibre and keep you full longer. Try them with cream cheese or goat’s cheese.
Cheese and fresh fruit: Pair Mozzarella with tomatoes, Parmesan with apples or Ricotta with berries for a sweet and savoury combo.
Cheese and nuts: Almonds or walnuts complement Gruyère or blue cheese. Nuts provide healthy fats and extra crunch.
Cheese and vegetables: Add Swiss cheese to a spinach salad or use low-fat Feta in a Greek-style vegetable mix.
Cheese and legumes: Combine Paneer with lentils or chickpeas for a high-protein vegetarian meal.

Non-alcoholic drink pairings with cheese

Non-alcoholic drinks can enhance cheese flavours while keeping the meal light and healthy. Try these combinations:

Sparkling water: Pair sparkling water with goat’s cheese or Feta. The bubbles cleanse the palate between bites.
Herbal teas: Mild cheeses like mozzarella or ricotta pair well with chamomile or mint tea.
Kombucha: Kombucha’s tangy flavour complements aged cheeses like Parmesan or Gruyère.
Apple juice: The natural sweetness of apple juice balances salty cheeses like Swiss or blue cheese.
Non-alcoholic cider: Cider’s crisp taste works beautifully with cheddar or Gouda.

Want to dive deeper into this topic? I’ve got ten of the best non-alcoholic drink pairings for cheese in this post here.

Tips for enjoying cheese healthily

Watch portions: Stick to 30–40g of cheese per serving.
Pair wisely: Combine cheese with whole grains, vegetables, or fruits for balanced meals.
Read labels: Check fat and sodium levels, especially for processed cheese.

Conclusion

Cheese doesn’t have to derail your New Year’s goals. Choose nutrient-rich options, enjoy them in moderation and pair them smartly. Healthy eating can still be delicious!

References

Overall nutritional content

The nutritional content of cheese in our table comes from the USDA Food Data Central Repository, the Australian Food Composition Database and cheese manufacturers. We realise that there can be variations between different brands and producers. Hence, the numbers we have used are averages.

Saturated fat, carbohydrate, and cardiovascular disease – Patty W Siri-Tarino, Qi Sun, Frank B Hu and Ronald M Krauss

Effect of cheese consumption on blood lipids: a systematic review and meta-analysis of randomized controlled trials – Janette de Goede, Johanna M Geleijnse, Eric L Ding, Sabita S Soedamah-Muthu

Safety in pregnancy

All the advice relating to what cheeses you can eat during pregnancy in this article is based on the recommendations by health authorities in Australia, the UK and the USA. If you are unsure about what you can or cannot eat, please consult your doctor.

Australia – FSANZ, United Kingdom – NHS and United Sates of America – FDA

Lactose content

Lactose residual content in PDO cheeses

Detection of lactose in products with low lactose content

The analysis of lactose in milk and cheese products by HPLC

Food Standards ANZ Food Composition Database

USDA Food Data Central

Lactose & Galactose content of cheese

Jonah Kincaid

Cheese lover. Scientist. Created a website and a Youtube channel about cheese science because he could not find answers to his questions online.

10 Healthiest Cheeses To Help Your New Year’s Resolutions

What makes cheese healthy?