What's the Healthiest Cheese? Top Pick Revealed by a Dietitian

Cheese can be beneficial for health when consumed in moderation, and it's hard to resist regardless of whether it’s sliced, shredded, melted, crumbled, or baked.

The consumption level has reached an unprecedented peak within the U.S., with each individual consuming over 42 pounds of cheese annually, as indicated by the latest governmental data. International Dairy Foods Association .

The report emphasizes cottage cheese specifically, noting an increase in its popularity; currently, the typical American consumes about two pounds annually.

Cheese makes a delightful standalone snack, enhances sandwiches, and is an integral component of delicious meals such as pizza or lasagna. It can be enjoyed at various times. dessert .

Baskin-Robbins even created Brie and Burrata cheese ice cream , an "assortment platter-inspired" ice cream flavor. Burger King featured a popular menu item in Thailand called The Real Cheeseburger , consisting of 20 slices of cheese placed between two buns.

Cheese boasts an extensive culinary past, having been crafted by humanity for over 4,000 years, as reported by the International Dairy Foods Association. With today’s multitude of around 2,000 types available, determining which one stands out as the most nutritious can be challenging.

Is cheese considered unhealthy or healthy?

It’s complicated, GudangMovies21has reported .

Initial research backed the idea that consuming high amounts of saturated fats from dairy products could increase the likelihood of developing heart disease. However, full-fat dairy might not be as detrimental to health as previously believed, according to newer studies.

A 2023 review of studies referred to cheese as "nutrient-rich" and observed that it offers "moderate to neutral effects on human health."

"Cheese is completely healthy," stated Vanessa Rissetto, a New York-based registered dietitian, on GudangMovies21.

You can include it as part of your general nutritious diet plan.

There is definitely room for cheese in one’s dietary habits," notes registered dietitian Natalie Rizzo, who serves as the nutrition editor at GudangMovies21. "While the primary reason people might avoid consuming cheese is due to its high content of saturated fats, it does provide several advantageous nutrients such as proteins and calcium.

For instance, a single ounce of cheddar cheese contains 5 grams of saturated fat, exceeding one-third of your recommended daily intake, as she points out. And cheese is salty , making it less suitable for individuals with hypertension, she notes.

However, that very same slice contains nearly 7 grams of protein, a vital component for feeling full and promoting muscle development; additionally, it offers 14% of the recommended daily intake of calcium, essential for maintaining robust and healthy bones, as Rizzo points out.

Moreover, cheese originates from milk, which contains additional nutrients such as Vitamin A and B vitamins, she notes.

Greater consumption of cheese is associated with a decreased probability of developing sleep apnea , a condition characterized by pauses in breathing followed by resumption of breath during sleep, 2024 study found Cheese is abundant in crucial nutrients that "might impact metabolic and cardiovascular health; these aspects are linked to the likelihood of developing sleep apnea," according to the authors.

Consuming cheese could potentially play a role in maintaining mental health and promoting healthy aging, as previously mentioned. study found.

In general, there’s no need to steer clear of cheese — unless someone has an allergy or another valid reason to exclude it — but it's advisable to consider cheese more as a topping for meals instead of being the central dish, according to Allison Arnett, who lectures on nutritional science at the University of New Haven, speaking with GudangMovies21.

"There are alternative sources of protein and calcium that aren’t high in saturated fats or sodium," according to Arnett.

The key point remains: Those needing to reduce sodium intake, particularly individuals with hypertension, can benefit the most from enjoying cheese in smaller servings and consuming it less often.

Which cheese is healthiest?

Cottage cheese Is likely the healthiest choice among cheeses, according to Rizzo. "Compared to many others, it has less saturated fat and more protein," she clarifies. Rizzo suggests opting for the low-fat version, mentioning that it retains a pleasant flavor.

Rissetto mentioned that cottage cheese is rich in protein, describing it as "truly excellent." She enjoys applying it onto a fiber cracker and pairing it with olives for every mouthful to include some protein, healthy fats, and a little texture. According to her observation, this tasty treat is more interesting than simply consuming cottage cheese alongside fruits.

A serving size of half a cup of 2% fat cottage cheese contains:

• 90 calories
• 12 grams protein
• 2.5 grams fat
• 5 grams carbohydrates
• 125 milligrams of calcium (which equals 10% of the recommended daily intake)

Arnett points out that cottage cheese is a less salty choice compared to many others, and you can find variants with even lower sodium content.

Cottage cheese wraps have become popular on TikTok, as individuals bake the cheese into a flatbread form, subsequently folding it around various fillings. There’s even cottage cheese "ice cream," The reviewer from GudangMovies21 referred to it as "an immensely gratifying delight."

Top healthiest cheeses

The runners-up for the healthiest cheese title often include softer varieties such as ricotta or mozzarella, typically crafted using low-fat or skim milk. This makes them usually contain less saturated fat and are considered more nutritious overall, according to Rizzo.

Rissetto suggested opting for ricotta since it contains less sodium than many other types of cheese. Her preferred way to enjoy it is by spreading it onto a waffle, adding a touch of honey, and having this mix as her morning meal.

An excellent choice is feta cheese since it is inherently low in fat and incredibly tasty and full of flavor, Rissetto noted.

Hard cheeses such as Parmesan, cheddar, and Swiss typically contain less lactose, making them potentially better options for individuals with lactose sensitivities, according to Arnett.

However, in general, all types of cheese can be acceptable as long as they are consumed in moderation, according to Rizzo. The nutritional values among different kinds of cheese do not vary significantly. This includes even softer options such as Brie, which may appear richer but isn't actually any less healthful compared to others, she adds.

"Brie often comes off as a villain, but that’s because we bake it, encase it in phyllo dough, and top it with jam," Rissetto explained.

Most nutritious cheese options for shedding pounds

Any type of cheese can be consumed. weight loss —it’s not so much about the diversity but rather the quantity you ingest along with what other food items you're consuming. Patricia Bannan, a registered dietitian based in Los Angeles and the writer of “ From Burnout to Balance ,” tells GudangMovies21.

However, if the dietitians were forced to make a choice, one option stood out as their preferred pick: cottage cheese.

Cottage cheese

“My top pick for healthy cheese is low-fat 2% cottage cheese "Because it has higher protein content and fewer calories compared to other cheeses," Rizzo explains.

"The portion size is half a cup, making it quite substantial. This larger quantity will help keep you more satiated compared to a firmer cheese or perhaps even mozzarella, which typically serves an ounce," Bannan points out.

Protein keeps you feeling full and aids in muscle construction — both crucial factors for shedding pounds, Rizzo notes. A single portion of alternative cheese usually contains between 5 to 7 grams of protein.

Cottage cheese is quite adaptable as well. You can use it to garnish a fresh green salad, pair it with fruits, mix it into various recipes, or substitute it for high-fat cheeses in dishes like lasagna or other oven-baked meals, according to Bannan.

Swiss cheese

Rizzo also loves this particular type of cheese for losing weight. It contains about 8 grams of protein per slice, making it slightly more protein-rich compared to most other cheeses.

Mozzarella cheese stick

Rizzo points out that it shares a comparable nutritional profile with Swiss cheese, describing both as "really good." snacks for weight loss .”

Mozzarella contains lower levels of sodium compared to cheddar. , and the part-skim variety offers protein and calcium with reduced calorie and fat content when compared to full-fat cheese, according to Bannan.

Ways to consume cheese in a nutritious manner

Rissetto suggested using cheese as a delivery method by adding fiber to it and consuming it for additional protein.

No matter what you serve alongside the cheese, make sure it aids in slowing down digestion. For instance, opt for raw vegetable slices instead of chips or crackers when pairing with brie.

She pointed out that with the addition of fiber, people will feel fuller and won’t fill up on snacks instead.

First aim for getting plenty of fiber, followed by protein and fats.

Is low-fat or fat-free cheese considered healthy?

According to Rizzo, most reduced-fat cheeses lack flavor since the fat is extracted from the milk prior to processing, which diminishes much of the taste. She personally prefers not to consume cheese at all rather than opt for the lower-fat versions.

Arnett notes that fillers are frequently used to compensate for insufficient fat content. When individuals replace their preferred cheese with a lower-fat alternative, they tend to consume larger portions to offset the reduced fat level, thereby nullifying the switch from the start, as she explains.

Is it alright to consume cheese every day?

I consume cheese daily," Rissetto stated. "It’s something you can enjoy each day.

According to Rizzo, if you limit yourself to a 1-ounce portion of cheese, approximately equal to a quarter-cup of grated cheese, it can fit into your meal plan.

"If someone is in good health and wishes to enjoy a small piece of cheese daily, they certainly can," Arnett notes.

Keep in mind that certain types of American cheese—the highly melt-resistant, yellow slices known as processed varieties—can be composed largely of water, which means they have lower nutrient content compared to other kinds of cheese, according to Rizzo.

The article was initially posted on GudangMovies21