The Healthiest Cheese, According To A Dietitian

Dietitian comment provided by registered dietitian Melissa Jaeger, head of nutrition at MyFitnessPal.

In recent weeks, we’ve asked dietitians to share the healthiest type of egg, rank the best breads, and tell us once and for all whether wholemeal pasta is always better than plain.

And this week, we’re speaking to registered dietitian Melissa Jaeger about cheese.

Is it ever good for us? If so, what are the best kinds? And how do the pros make cheese healthier?

“Cheese can absolutely be part of a balanced diet and offers several nutritional benefits. It’s an excellent source of high-quality protein and rich in calcium, which supports bone health,” Jaeger told us.

Calcium aside, its vitamin K content also helps to support your bones.

It contains vitamin B12, riboflavin, zinc, vitamin A, and phosphorus, too – “all nutrients that play vital roles in overall health”.

“There’s even an interesting benefit for dental health: eating cheese can increase pH levels in your mouth, leading to lower acid levels and less enamel breakdown, whilst calcium and phosphorus are boosted in saliva after consumption, helping to remineralise teeth,” the dietitian added.

But yes, there are some downsides.

“Cheese does contain 6 to 10g of fat per ounce, with more than half coming from saturated fat… guidelines recommend keeping saturated fat to around 7% of total calories (roughly 10-20g depending on your calorie needs),” Jaeger said.

“Elevated saturated fat intake can contribute to increased risk of cardiovascular disease and type 2 diabetes, so it’s worth being mindful of portion sizes.”

Jaeger said that different cheeses have different nutritional benefits, so it really depends on your goals.

“Swiss cheese stands out for having the lowest sodium content at around 55mg per ounce, making it a smart choice if you’re watching salt intake,” she said.

And if you’re trying to up your protein intake, sheep’s milk cheese contains “75% to 100% more protein than cow’s milk cheese and offers higher levels of phosphorus, vitamin B6, vitamin E, and calcium”.

Goat’s cheese also contains more protein on average than cow’s milk cheese (though less than sheep’s milk cheese), and is also higher in calcium, niacin, potassium, and iron.

Fresh goat’s cheese, or chèvre, “is a lighter option with only 4g of saturated fat per ounce”.

Lastly, if you have issues digesting lactose, you might benefit from trying harder cheeses.

“These are often well-tolerated because lactose is removed with the whey during cheese production, and what remains is broken down further during the ageing process,” said the dietitian.

Goats’ and sheep’s milk is also a little easier to digest, too.

If you do want to reduce your saturated fat intake, some naturally lower-fat versions include fresh goat’s cheese (chèvre), hard Parmesan, or feta, said the expert.

Of course, you can also opt for low-fat or reduced-fat varieties. “However, if you’re watching sodium intake, do check the nutrition label as these versions can be higher in salt compared to full-fat varieties,” she added.

But, Jaeger noted, “that doesn’t mean full-fat cheeses are off the table! You can absolutely work them into your diet whilst being mindful of saturated fat intake”.

She ended: “Try smaller amounts by sprinkling them over vegetables, soups, or salads rather than eating large portions on their own.

“Full-fat cheeses with more pungent, intense flavours are particularly brilliant for this approach, as you need less to achieve satisfying flavour.”