Can cheese truly be part of a healthy diet? Absolutely. While some varieties are high in fat and sodium, others provide substantial protein, essential vitamins, and beneficial probiotics, earning them a place as nutritious foods.
To identify the best options, we consulted dietitians and food scientists. They advise looking beyond just saturated fat and calories to consider sodium, protein, calcium, and probiotics, focusing on nutrient density per calorie. Here are five cheeses that excel by these measures.
Mozzarella: A clear winner, a one-ounce serving offers 6 grams of protein. It's lower in saturated fat and sodium and is a good source of calcium, phosphorus, and zinc for bone health. It also contains probiotics like Lactobacillus casei for gut health.
Goat Cheese: High in vitamins A and B2, it has less lactose than cow's milk, aiding digestion. Its short-chain fatty acids are metabolized differently, making it less likely to be stored as body fat and helping you feel full faster.
Cottage Cheese: Long hailed as a health food, one cup packs 24 grams of protein and B vitamins like B12. Many brands also contain immune-boosting and digestion-aiding bacteria.
Parmesan: With 10 grams of protein per ounce and very low lactose, it's easy to digest. It's rich in calcium but also high in sodium, so use it sparingly as a flavor booster.
Swiss Cheese: It contains the probiotic Propionibacterium freudenreichii, which may reduce inflammation and fight infection. It's also high in protein, vitamin B12, calcium, and phosphorus, supporting bone health.