The healthiest cheeses are generally cottage cheese, for its high protein and low fat, and mozzarella, due to being lower in sodium and calories than aged varieties, while fresh goat cheese and ricotta offer lower fat/sodium options, and Swiss and Parmesan provide good protein and nutrients in moderation, focusing on low-fat/sodium versions for weight management.
The unhealthiest cheeses are generally highly processed varieties like American cheese singles or cheese spreads (due to high sodium, additives, and lower nutrients) and very rich, creamy soft cheeses like Brie, Camembert, or triple-crèmes, which are packed with saturated fat and calories, making them best as infrequent treats, says sources 1, 5, 6. Harder cheeses like Stilton and Roquefort can also be high in saturated fat and sodium, respectively, notes sources 4, 8.
Any cheese with an ingredients list of only milk, salt, and enzymes/cultures (like cheddar, Swiss, mozzarella, gouda, feta, goat cheese, cottage cheese, etc.) is 100% real cheese, while "American Cheese" or "cheese products" often contain added emulsifiers and flavorings, making them processed rather than purely natural cheese. Always check the label: if it lists more than milk, salt, and enzymes (like sodium citrate, whey, artificial flavors), it's a cheese product.
Cottage cheese
A soft white cheese made from the loose curds of cow's milk, cottage cheese has a unique protein-to-calorie ratio. It's this high protein combined with low calorie content that makes cottage cheese a good choice for weight management, with studies suggesting it may even be as satiating as eating an egg.
What are the least processed cheeses?
Some of the healthiest cheeses are feta and goat cheese, which are better for lactose intolerance. Cottage cheese and ricotta have more than 11 grams of muscle-building protein in a single serving. Swiss cheese is naturally lower in sodium, so it is a good option for people with hypertension.
Dietitians recommend opting for feta, gouda, goat, fresh mozzarella or any grass-fed cheese. Pair these cheeses with lifestyle habits, like exercise and sleep, to help lower inflammation.
Cottage Cheese
Cottage cheese is low in fat and is loaded with casein proteins making it a healthy cheese option. Besides, research shows that snacking on cottage cheese before bed can speed up your metabolism which could aid weight loss. In 1oz./28g of Cottage cheese there are: 20 calories.
Goat cheese is an excellent choice for someone following the keto diet. It contains 0 carbs, making it a great way to hit your macros — 1 ounce (oz) of goat cheese also offers 103 calories, 8 grams (g) of fat, and 6 g of protein.
1. D'lecta natural cheeses 2. Amul natural range 3. Kodai cheeses 4.
Low-fat cheeses: what they are and where to buy them online
The U.S. Food and Drug Administration recommends pregnant women, adults aged 65 and older, and people who have weakened immune systems avoid eating all queso fresco-type cheeses.
Let this list help guide your cheese choices for heart health.
Casu martzu (Sardinian: [ˈkazu ˈmaɾtsu]; lit. 'rotten cheese') is a Sardinian sheep milk cheese that contains live fly maggots.
The worst carbs for belly fat are refined carbohydrates and added sugars, found in sugary drinks, white bread, pastries, and processed snacks, because they spike blood sugar and insulin, leading to increased fat storage, especially around the abdomen. While no single carb is solely responsible, these quickly digested, low-fiber options promote inflammation and insulin resistance, contributing to visceral (belly) fat.
For Less Cholesterol, Choose Low-Fat Cheese
Low-fat cheeses, like low-fat cottage cheese and ricotta cheese or nonfat cheddar, have very little cholesterol. In fact, low-fat cottage cheese has only 3.4 mg. Nonfat cheddar has a total of 5 mg (low-fat, on the other hand, has 6 mg).
Typically, probiotics are in cheeses that have been aged but not heated afterward. This includes both soft and hard cheeses, including Swiss, provolone, Gouda, cheddar, Edam, Gruyère, and cottage cheese.
To quickly reduce inflammation, use the RICE method (Rest, Ice, Compression, Elevation) for acute injuries, combined with immediate lifestyle changes like applying ice, getting rest, reducing stress, and starting with short bursts of moderate exercise (like a 20-min walk) to calm inflammatory markers, while also adopting an anti-inflammatory diet rich in fruits, veggies, fish, and whole grains.
“Yogurt is associated with decreased inflammation, decreased insulin resistance and it may prevent type 2 diabetes,” Dr. Hu says. Nutrition researchers believe yogurt's anti-inflammatory power comes from the probiotics it contains, but that has yet to be confirmed with rigorous trials, he says.
Yes, feta cheese is generally a healthy choice in moderation, offering protein, calcium, probiotics, and vitamins, while being lower in calories and fat than many other cheeses, but its high sodium content requires mindful portion control, especially for those watching blood pressure. It supports bone health, gut health, and provides beneficial fatty acids like CLA, making it a nutritious addition to a balanced diet when consumed in reasonable amounts.
A peanut butter and jelly sandwich (PB&J) adds about 33 minutes to your healthy lifespan per serving, according to a University of Michigan study that measured life expectancy impacts of over 5,850 foods using the Health Nutritional Index (HNI). This sandwich tops the list for adding time, with nuts and seeds also being highly beneficial (around 25 mins) and processed items like hot dogs subtracting time.
Cardiologists generally advise avoiding processed meats, sugary drinks and sweets, and foods high in trans fats and sodium, like most fried foods and salty snacks, because they raise bad cholesterol, blood pressure, and inflammation, significantly increasing heart disease risk. Focusing on whole foods and limiting these culprits is key for heart health.
All-Bran, Bran Flakes and Weetabix are all high in fibre and contain a mix of important vitamins and minerals. They're classed as ultra-processed because they contain barley malt extract and/or glucose syrup. These are both types of sugar, but are present in relatively low amounts.