The 5 Healthiest Cheeses

Cheese is a milk-based product that is available in a variety of textures and tastes. It is made by combining acid or microorganisms with milk from several farm animals and then processing its solid components. Some of you might be concerned about cheese’s high fat, salt, and calorie content. But cheese is an excellent source of calcium, protein, and various other minerals. Don’t be afraid of having cheese, as we have a list of 5 healthiest cheeses. Let’s know about them in detail. If you want to know to store cheese, read our blog on how to store cheese properly.

The Healthiest Cheeses

Here is a list of the 5 healthiest cheeses that you should include in your diet.

Cottage Cheese

cottage cheese

Cottage cheese is a creamy, white cheese made from cow’s milk. The United States is considered the place of origin for cottage cheese. Cottage cheese has far more protein than other types of cheese.

Cottage cheese is advisable for weight reduction as it has high protein and low calories. Many surveys state that consuming high-protein meals like cottage cheese might make you feel full. As a result, it can reduce your overall calorie consumption, which may result in weight loss.

Nutritional value

A 1/2-cup (110-gm) portion of cottage cheese contains –

  • 90 calories
  • 12 gm protein
  • 3 gm fat
  • 5 gm carbohydrate
  • 15% DV sodium
  • 9% DV calcium

Mozzarella Cheese

mozzarella cheese healthiest cheeses

The mozzarella cheese is high in moisture. It is generally produced from cow or buffalo milk and has an Italian origin. Mozzarella has fewer calories and salt than many other kinds of cheese.

Mozzarella also includes probiotic bacteria, such as Lactobacillus fermentum and  Lactobacillus casei. Research shows that these bacteria may boost gut health, improve the immune system, and reduce inflammation in the body.

Nutritional value

28 gm of full-fat mozzarella cheese includes the following nutrients –

  • 85 calories
  • 6 gm protein
  • 1 gm carbohydrates
  • 6% sodium (DV)
  • 11% Calcium (DV)

Ricotta Cheese

ricotta cheese

Ricotta is a low-calorie, low-fat cheese prepared from whey or the liquid portion of milk. It has the lowest amount of fat compared to other cheeses because the milk source contains most of the fat. So if you want to restrict your fat consumption, this is a perfect way to do so.

Ricotta also has very little sodium. Hence, it is ideal for people with high blood pressure or other heart diseases. 

Nutritional value

A 1/2 cup (124 gm) portion of ricotta cheese includes the following nutrients –

  • 186 calories
  • 9 gm protein
  • 13 gm fat
  • 9 gm carbohydrate
  • 6% sodium
  • 20% calcium

Feta Cheese

feta cheese

Feta is a salty cheese of Greek origin. It is generally prepared from goat or sheep milk. Sheep’s milk provides feta with a tangy, sharp flavor, whereas goat milk offers feta with a gentler flavor.

As feta is stored in brine to keep it fresh, it may contain a high amount of sodium. As a result, it generally has fewer calories than most other cheeses.

Feta contains CLA, a type of acid, with various health advantages, such as lowering body fat and improving body composition. 

Nutritional value

28 g of feta cheese contains –

  • 75 calories
  • 4 gm protein
  • 6 gm fat
  • 1 gm carbohydrate
  • 14% sodium
  • 11% calcium

Swiss Cheese

swiss cheese healthiest cheeses

Swiss cheese has a semi-hard texture and originated in Switzerland. It is generally produced from cow’s milk and has a mild, nutty flavor. 

Swiss cheese is perfect for people who have to control their salt consumption, especially people with high blood pressure, because it contains less sodium than the majority of cheeses. In addition, studies show that Swiss cheese contains various chemicals that suppress the angiotensin-converting enzyme (ACE).

Nutritional value

28 gm of Swiss cheese contains –

  • 111 calories
  • 8 gm protein
  • 9 gm fat
  • less than 1 gm carbohydrate
  • 2% sodium
  • 19% calcium


We hope you now have idea about the 5 healthiest cheeses available in the market. Choose which cheese will help you stay fit and add it in your diet plan today.

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