Neither feta nor goat cheese is universally "healthier"; the better choice depends on your dietary needs, as feta is often lower in calories but higher in sodium, while goat cheese is easier to digest for some and rich in protein and certain minerals but can be higher in fat. For bone health, feta offers more calcium, but goat cheese is a good source of iron, phosphorus, and potassium, and its structure makes it easier for some with lactose intolerance to handle.
The healthiest cheeses are often fresh, low-sodium options like Cottage Cheese, due to its high protein and low calories, and Mozzarella, known for being lower in sodium and fat. Other excellent choices include Ricotta, Goat Cheese, and Parmesan, offering good protein, calcium, and flavor without excessive calories, though portion control remains key for all cheeses.
Goat cheese is more than just a tasty treat; it's a nutrient-dense food that supports digestion, provides essential nutrients, and fits well into a balanced diet. Whether you're looking to improve gut health, support weight management, or simply enjoy a delicious cheese, goat cheese is a healthy and flavorful choice.
Feta has a crumbly texture and a salty, sometimes spicy flavour. The ripening process in brine contributes to these distinctive characteristics. Goat cheese is milder, with a creamy texture and a slightly sharp aftertaste. Goat cheese production varies from fresh, soft varieties to more mature, harder forms.
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.
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.
Goat cheese, or chevre contains only A2 casein, while cow's milk has both A2 and A1 beta casein proteins. The A2 casein protein prevents gut inflammation, which in turn can prevent the formation of systemic inflammation.
But feta is lower in fat than many other cheeses and is considered a reasonable option to eat in moderation. Feta and goat cheese differ in several key ways. Both are high in fat, but goat cheese often has a bit more fat per ounce.
Moreover, with many Greek dishes being vegetarian and over 180 fasting days in the Greek Orthodox calendar, where the consumption of meat is prohibited, feta cheese also takes the place of meat in many vegetable-based dishes.
Some people who produce a small amount of lactase are still able to digest milk products. If levels of lactase are too low, you'll become lactose intolerant and experience symptoms after you eat or drink dairy products. Many people who are lactose intolerant can manage it without giving up all foods with dairy.
Here are the potential downsides of goat cheese: Sodium sensitivity or high blood pressure: Some goat cheeses (especially brined or aged ones) can be high in sodium. Read labels and keep portions modest if you're reducing salt. Saturated fat: Cheese is a notable source of saturated fat.
Goat cheese is a source of protein, calcium, and healthy fats. And it may be easier to digest than cow's milk cheese. Some of the fat in goat cheese comes from capric acid, a beneficial fatty acid with anti-bacterial and anti-inflammatory properties.
If you're looking for overall CKD-friendly cheeses, your best bets are cream cheese, goat cheese, ricotta, and parmesan. Keep in mind that a low phosphate diet is often around 800-1000mg, a low sodium diet is often around 2000mg, and a low potassium diet is often 2000-3000mg.
Let this list help guide your cheese choices for heart health.
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.
A standard 30-gram serving of feta contains around 25 milligrams of cholesterol and roughly 5 grams of fat, most of which is saturated. That's still less per gram than cheddar or brie.
The minimal carbohydrates in feta ensure that it won't significantly impact blood sugar levels, providing a safe option for diabetics. Feta cheese is also a good source of calcium and phosphorus, essential for maintaining bone health.
1. Parmesan Cheese: Best Cheese for Weight Loss. With only 20 calories per tablespoon, Parmesan is the perfect healthy cheese addition to enhance your pasta dish or hearty soups! Not only is parmesan low in calories, but it's high in protein which helps to keep you satisfied longer.
Coming to the rescue is the brine, the cloudy liquid that feta cheese is often packaged in. When feta is exposed to the air, the cheese starts to dry out and the flavor becomes sharply sour.
The healthiest cheeses at glance:
Parmigiano Reggiano cheese is an homemade Italian food whose denomination “Protected Designation of Origin” is linked to an artisanal manufacturing process in limited geographic area of Northern Italy and is an optimal source of essential nutrients for acquisition and maintenance of bone health.
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).
Dairy
To quickly reduce inflammation, use the RICE method (Rest, Ice, Compression, Elevation) for acute injuries, combine with anti-inflammatory foods like fatty fish, leafy greens, and berries, get enough sleep (7+ hours), manage stress, and incorporate gentle exercise like brisk walking. Reducing processed foods, sugar, and unhealthy fats while increasing omega-3s, antioxidants, and fiber provides a powerful, faster response for chronic issues.
What are the least processed cheeses?