Cheese is a protein-rich food that delights the senses, whether enjoyed alone, layered into a sandwich, or featured in hearty dishes like pizza or lasagna.
Whether sliced, shredded, melted, crumbled, or baked, Americans consume nearly 42 pounds of cheese per person annually, as reported by government statistics and the International Dairy Foods Association.
The rising trend of cottage cheese has garnered attention, with the average American now consuming over two pounds yearly.
The Dietary Guidelines for Americans, 2025–2030 endorse full-fat dairy options, such as cheese. Notably, a 2025 study revealed a potential link between a higher consumption of high-fat cheese, like cheddar, brie, and gouda, and a lower risk of dementia.
According to the International Dairy Foods Association, cheese boasts a rich history, with human production spanning over 4,000 years.
With over 2,000 varieties available today, one may wonder which cheese is the healthiest choice.
Is Cheese Unhealthy or Healthy?
The answer is complex, as TODAY.com has discussed.
Initial studies indicated a connection between high saturated fat intake from dairy and an increased risk of heart disease. However, more recent research suggests that full-fat dairy may not be as detrimental as previously presumed.
As noted in a 2025 article in the journal Frontiers in Nutrition, “A growing body of scientific evidence indicates there may not be a strong correlation between cheese consumption and disease.”
The study further indicates that “the nutrients in cheese may cooperate to lower cardiovascular risk markers compared to other dairy products with similar fat content.”
A 2023 review of studies labeled cheese as “nutrient-dense,” highlighting its “neutral to moderate benefits for human health.”
According to Vanessa Rissetto, a registered dietitian from New York, “Cheese is definitely healthy.” She emphasizes that it can fit into an overall healthy eating plan.
Natalie Rizzo, a nutrition editor for TODAY.com, concurs: “Cheese definitely has its place in the diet. While it does contain saturated fat, it’s also rich in other beneficial nutrients like protein and calcium.”
For instance, just an ounce of cheddar cheese contains 5 grams of saturated fat, which amounts to more than a third of the recommended daily limit. Cheese is also high in salt, which may not be ideal for individuals with high blood pressure.
However, that same ounce provides nearly 7 grams of protein, aiding in satiety and muscle growth, along with 14% of the daily calcium value to support bone health.
In addition to these benefits, cheese also contains nutrients from milk, such as vitamin A and B vitamins.
Moreover, increased cheese consumption correlates with a decreased risk of developing sleep apnea, a condition characterized by intermittent breathing during sleep, a finding supported by a 2024 study.
Eating cheese may also positively impact mental health and healthy aging, as indicated by another study.
In summary, there’s no need to eliminate cheese from your diet unless an allergy or specific condition necessitates it. Nonetheless, it’s wiser to view cheese as an addition to meals rather than the main event, according to Allison Arnett, a nutrition sciences lecturer at the University of New Haven.
“There are alternative sources of protein and calcium that are lower in saturated fat and sodium,” she explains.
“Ultimately, for those needing to monitor sodium intake—especially those with high blood pressure—it’s most beneficial to enjoy cheese in smaller portions and less frequently.”
Which Cheese Is Healthiest?
Cottage cheese emerges as the healthiest option, according to Rizzo. “It’s lower in saturated fat and higher in protein compared to most other cheeses,” she notes, suggesting the low-fat version for a delightful taste.
For many, it’s perfectly fine to consume cottage cheese daily.
Rissetto highlights cottage cheese for its protein content, describing it as “fantastic.” She suggests pairing it with a fiber cracker and olives for a crunchy, protein-rich snack—much more exciting than the customary fruit pairing.
A half-cup serving of low-fat (2%) cottage cheese contains:
- 90 calories
- 12 grams protein
- 2.5 grams fat
- 5 grams carbohydrates
- 125 milligrams of calcium (10% of the daily value)
Compared to other cheeses, cottage cheese is less salty, and options with even lower sodium content are available, as Arnett points out.
Top Healthiest Cheeses
Following cottage cheese, soft cheeses such as ricotta and mozzarella rank as healthier choices due to their production from low-fat or skim milk, which results in lower saturated fat content, according to Rizzo.
Rissetto recommends ricotta for its lower sodium levels; she enjoys spreading it on a waffle and drizzling it with honey for breakfast.
Feta cheese also makes a good option since it is naturally low in fat while being flavorful and delicious, Rissetto adds.
Hard cheeses like Parmesan, cheddar, and Swiss are typically lower in lactose, benefiting those with lactose intolerance, notes Arnett.
In general, all types of cheese can be enjoyed in moderation, and the nutrition differences among varieties are minimal, according to Rizzo. Even softer cheeses like brie, often perceived as indulgent, are not necessarily less healthy than their counterparts.
“Brie often gets a bad reputation, but that’s primarily due to how we prepare it—baked, wrapped in phyllo dough, and served with jam,” Rissetto explains.
Healthiest Cheese for Weight Loss
When it comes to weight loss, any cheese can be incorporated into the diet; the key lies more in portion size and overall food intake, states Patricia Bannan, a Los Angeles-based registered dietitian and author of “From Burnout to Balance.”
However, if dietitians were to recommend a favorite, cottage cheese would take the lead.
Cottage cheese
“My top pick for healthy cheese is low-fat 2% cottage cheese because it’s high in protein and lower in calories than other cheeses,” shares Rizzo.
“A half-cup serving offers a significant amount, helping you feel satisfied compared to harder cheeses or mozzarella, which typically have a smaller serving size of 1 ounce,” Bannan adds.
Protein aids in satiety and muscle building—two essential elements for weight management, according to Rizzo. One serving of other cheeses generally contains 5 to 7 grams of protein.
Cottage cheese’s versatility is another advantage; it can be added to salads, served with fruits, blended into recipes, or substituted for higher-fat cheeses in lasagna or other baked dishes, Bannan suggests.
Swiss cheese
Swiss cheese is another great choice for weight loss, favored by Rizzo for its higher protein content, providing 8 grams per slice.
Mozzarella cheese stick
Rizzo advocates mozzarella cheese sticks as a healthy weight loss snack due to their similarities in nutrition to Swiss cheese. Mozzarella features less sodium than cheddar, and part-skim varieties supply protein and calcium with fewer calories and fat when compared to full-fat options, notes Bannan.
How to Eat Cheese in a Healthy Way
Consider cheese as an accompaniment—pair it with fiber-rich foods for added nutritional value. Rissetto suggests that when enjoying brie, for instance, serve it with fresh vegetables instead of chips or crackers to slow digestion.
“By adding fiber, you’ll feel fuller for longer and avoid unnecessary snacking on chips,” she notes.
“Focus on filling up on fiber first, then add protein and fat.”
Is Low-Fat or Fat-Free Cheese Healthy?
Many low-fat cheeses lack flavor as fat is stripped from milk during processing, leading Rizzo to prefer skipping low-fat options altogether.
Fillers are often added to replace the missing fat, notes Arnett, leading people to consume more in an attempt to compensate for lack of flavor, negating the benefits of opting for lower-fat varieties.
Is It OK to Eat Cheese Daily?
“I enjoy cheese daily,” states Rissetto. “It’s perfectly fine to do so.”
Maintaining a serving size of 1 ounce, which is about a quarter-cup of shredded cheese, can integrate cheese into your diet healthily, Rizzo emphasizes.
“If someone is healthy and wants to enjoy a small portion of cheese daily, that’s perfectly acceptable,” adds Arnett.
Keep in mind that some American cheese varieties, typically the processed, melty yellow slices, contain mostly water and fewer nutrients than other cheeses, as Rizzo points out.
