Nutritionist Names The Healthiest Cheeses: Nine Types

There are many healthier kinds of cheese that can provide you with essential vitamins and minerals.

Cheese can be part of a healthy diet. But some cheeses, such as those found in a jar, are high in sodium and preservatives and contain very few healthy nutrients such as protein.

There are plenty of healthier cheeses that can provide you with the vitamins and minerals you need for a balanced and equally delicious diet.

“Given that most cheeses are high in saturated fat and this can increase the level of bad cholesterol in our bodies, we generally recommend limiting the amount of cheese to about 30 grams per day,” says Liz Weinandy.

Low-fat mozzarella cheese

Partially reduced-fat mozzarella cheese is lower in saturated fat and sodium than many other types of cheese, with about 2.9 grams of saturated fat and 175 milligrams of sodium per one-ounce serving, Weinandy says. In comparison, another soft cheese contains 4.9 grams of saturated fat, almost twice as much.

In addition, mozzarella is soft, mild in flavor, and versatile,” says Kathy Siegel, nutrition consultant and author of the Eating Clean Vegetarian Cookbook.

30 grams of partially fat-free mozzarella cheese contains:

  • Calories: 72
  • Protein: 6,9 г
  • Sodium: 175 milligrams
  • Carbohydrates: 0.8 grams
  • Saturated fats: 2.9 grams
  • Calcium: 222 milligrams

Feta cheese

According to Weinandi, feta cheese is traditionally made from goat or sheep milk. This is beneficial for people with lactose intolerance because feta lacks casein, the main protein in cow’s milk that lactose intolerants cannot easily digest.

In addition, Siegel says that feta is rich in the mineral phosphorus, which is beneficial for the health and strength of bones and teeth. One ounce of feta contains 95.5 mg of phosphorus, which is about 15% of your daily dietary value.

30 grams of feta cheese contains:

  • Calories: 75,1
  • Protein: 4.0 grams
  • Sodium: 323 milligrams
  • Carbohydrates: 1.1 grams
  • Saturated fats: 3.77 grams
  • Calcium: 140 milligrams

Low-fat cottage cheese

According to Weinandi, although cottage cheese is not as rich in calcium as some other cheeses, it is an excellent source of protein. This can be useful for vegetarians who do not get protein from other sources, such as meat.

According to Vainandi, choosing a low-fat option is better if you are watching your weight and following a heart-healthy diet.

In addition, you can easily mix cottage cheese and add it to other foods to increase protein levels. Weinandi says you can add cottage cheese to smoothies, pancakes, or muffins.

A 100-gram serving (about ½ cup) of low-fat cottage cheese contains:

  • Calories: 80
  • Protein: 11,5 г
  • Sodium: 407 milligrams
  • Carbohydrates: 5.3 grams
  • Saturated fats: 0.44 grams
  • Calcium: 80 milligrams

Goat cheese

According to Siegel, goat cheese is a soft cheese with a mild and neutral flavor that goes well with both sweet and savory foods. In addition, she says that goat’s milk has less lactose than cow’s milk, so it is better tolerated by people with lactose intolerance.

30 grams of goat cheese contains:

  • Calories: 80,1
  • Protein: 4 grams
  • Sodium: 75 milligrams
  • Carbohydrates: 4 grams
  • Saturated fats: 3.5 grams
  • Calcium: 19.9 milligrams

Ricotta cheese

Ricotta cheese is made from whey protein, which contains amino acids that are beneficial for muscle health and growth.

“Ricotta is made by heating milk to separate the curd and whey, and then reheating the whey to make a creamy, grainy cheese,” says Siegel.

A 100-gram serving of ricotta cheese contains:

  • Calories: 97
  • Protein: 11.29 grams
  • Sodium: 242 milligrams
  • Carbohydrates: 4.84 grams
  • Saturated fats: 3.23 grams
  • Calcium: 161 milligrams

Swiss cheese

According to Siegel, compared to other cheeses, Swiss cheese has less sodium, making it a good choice for people with low sodium, hypertension, or at risk of heart disease who are watching their sodium intake. According to the FDA, adults should limit their sodium intake to less than 2,300 mg per day.

30 grams of Swiss cheese contains:

  • Calories: 110
  • Protein: 9 grams
  • Sodium: 45.1 milligrams
  • Carbohydrates: 0 grams
  • Saturated fats: 5 г
  • Calcium: 300 milligrams

Cheddar cheese

According to Siegel, cheddar is usually naturally aged. This is good for those who are sensitive to lactose, as the longer, the cheese is aged, the more the remaining lactose is broken down.

In addition, cheddar is rich in calcium, with about 15% of the daily value in a one-ounce serving. Calcium is essential for bone health.

30 grams of cheddar cheese contains:

  • Calories: 120
  • Protein: 7 grams
  • Sodium: 190 milligrams
  • Carbohydrates: 0 grams
  • Saturated fats: 6 grams
  • Calcium: 200 milligrams

Gouda cheese

Gouda is semi-hard, aged, and has a sweet and nutty flavor. According to Siegel, it is usually made from unpasteurized milk, which means it is high in probiotics.

Probiotics are a type of “good” bacteria that can promote gut health by balancing the good and bad bacteria in the gut, which can.

30 grams of Gouda cheese contains:

  • Calories: 101
  • Protein: 7.06 grams
  • Sodium: 232 milligrams
  • Carbohydrates: 0.63 grams
  • Saturated fats: 5 г
  • Calcium: 198 milligrams

Parmesan cheese

Parmesan is a hard cheese that is usually served grated with dishes such as pasta. It is usually consumed in very small portions as a meal supplement.

Siegel says the main benefits of Parmesan are that it is rich in calcium and protein. In addition, a small amount of Parmesan cheese provides a lot of flavors, so you end up eating few calories for all the flavor you get,” says Siegal.

One tablespoon of parmesan cheese contains:

  • Calories: 20
  • Protein: 2 grams
  • Sodium: 55 milligrams
  • Carbohydrates: 0 grams
  • Saturated fats: 0.5 grams
  • Calcium: 60 milligrams
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Written by Emma Miller

I am a registered dietitian nutritionist and own a private nutrition practice, where I provide one-on-one nutritional counseling to patients. I specialize in chronic disease prevention/ management, vegan/ vegetarian nutrition, pre-natal/ postpartum nutrition, wellness coaching, medical nutrition therapy, and weight management.

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