The Healthiest Cheeses to Add to Your Diet

Cheese lovers, rejoice! While cheese often gets a bad reputation for being high in fat and calories, some varieties are nutritious and can fit well into a balanced diet. From protein-rich options to those with beneficial probiotics, certain cheeses offer a range of health benefits. Here’s a look at some of the healthiest cheeses you can add to your meals and snacks.

1. Cottage Cheese

Cottage cheese is low in calories and packed with protein, making it an excellent option for those looking to build muscle or manage their weight.

Nutritional Highlights:

• Protein: High in protein, with about 14 grams per 1/2 cup.
• Low in Calories: Only about 100 calories per 1/2 cup serving.
• Vitamins: Contains essential nutrients like calcium, vitamin B12, and phosphorus.

How to Enjoy It:

• Add cottage cheese to smoothies for a creamy protein boost.
• Top with fresh fruits or nuts for a balanced snack.

2. Mozzarella

Mozzarella, especially the part-skim variety, is a healthier cheese option that’s low in calories and fat. It also contains probiotics that benefit gut health.

Nutritional Highlights:

• Lower in Fat: Part-skim mozzarella is lower in fat than many other cheeses.
• Calcium: Provides a good dose of calcium to support bone health.
• Probiotics: Contains bacteria like Lactobacillus, which can improve digestion.

How to Enjoy It:

• Use mozzarella in caprese salads or as a topping on whole-grain toast with tomatoes and basil.
• Sprinkle shredded mozzarella on vegetable dishes or homemade pizza.

3. Feta

Feta is a brined cheese that’s tangy and crumbly, known for being lower in fat and calories than many aged cheeses.

Nutritional Highlights:

• Low in Calories: About 75 calories per ounce.
• High in Calcium: Contributes to bone health.
• Rich in B Vitamins: Contains B vitamins that aid in energy metabolism.

How to Enjoy It:

• Sprinkle feta on salads, wraps, or roasted vegetables for added flavor.
• Pair it with olives, tomatoes, and cucumbers for a Mediterranean-inspired snack.

4. Parmesan

Aged parmesan is nutrient-dense, and its strong flavor means a small amount goes a long way.

Nutritional Highlights:

• High in Protein: Contains about 10 grams of protein per ounce.
• Low in Lactose: Easier to digest for those with lactose sensitivity.
• Calcium and Phosphorus: Supports bone and dental health.

How to Enjoy It:

• Grate a small amount over pasta or salads for a rich, umami flavor.
• Add shaved parmesan to omelets or roasted vegetables.

5. Swiss Cheese

Swiss cheese is a great choice for its lower sodium content and high levels of protein and calcium.

Nutritional Highlights:

• Protein: Contains about 8 grams of protein per ounce.
• Lower Sodium: Less sodium than many other cheeses, making it heart-friendly.
• Vitamin B12: Essential for nerve health and energy production.

How to Enjoy It:

• Use Swiss cheese in sandwiches, burgers, or on whole-grain crackers.
• Melt it over steamed broccoli or cauliflower for a tasty side dish.

6. Ricotta

Ricotta cheese is mild, creamy, and versatile, making it perfect for both savory and sweet dishes.

Nutritional Highlights:

• Protein-Rich: Provides 14 grams of protein per cup.
• Low in Fat: Especially in part-skim varieties.
• Calcium: High in calcium to support bone health.

How to Enjoy It:

• Spread ricotta on toast with a drizzle of honey and fresh berries.
• Use as a filling for stuffed vegetables or in pasta dishes.

7. Goat Cheese

Goat cheese is creamy, tangy, and lower in lactose, making it easier to digest for some people.

Nutritional Highlights:

• Lower in Lactose: Easier on the stomach for those with lactose sensitivity.
• Healthy Fats: Contains short and medium-chain fatty acids that the body metabolizes quickly.
• Rich in Vitamins: Contains vitamins A, B2, and phosphorus.

How to Enjoy It:

• Crumble goat cheese on salads, roasted vegetables, or grain bowls.
• Pair it with fresh fruit or a drizzle of balsamic glaze for a simple snack.

Final Thoughts

While cheese can be enjoyed as part of a balanced diet, portion control is key due to its fat and calorie content. Incorporating these healthier cheese options into your meals can provide important nutrients like protein, calcium, and beneficial probiotics. So, go ahead and add a little cheese to your plate—guilt-free!