Cheese is packed with protein and delicious whether eaten on its own, added to a sandwich or part of a satisfying meal like pizza or lasagna.<\/p>\n
Sliced, shredded, melted, crumbled or baked, we eat almost 42 pounds of it per person per year, according to government figures and the International Dairy Foods Association<\/a>.<\/p>\n The report highlights cottage cheese in particular as rising in popularity, with the average American now eating more than two pounds of it per year.<\/p>\n The Dietary Guidelines for Americans, 2025\u20132030<\/a>, recommend eating full-fat dairy such as cheese. Higher intake of high-fat cheese such as cheddar, brie and gouda was even associated with a lower risk of dementia, a 2025 study<\/a> found.<\/p>\n Cheese has a rich culinary history, with humans making it for more than 4,000 years, the International Dairy Foods Association notes. <\/p>\n There are now 2,000 varieties, so which is the healthiest cheese?<\/p>\n Is Cheese Unhealthy or Healthy?<\/p>\n It\u2019s complicated, TODAY.com has reported<\/a>.<\/p>\n Early studies supported a link between high saturated fat intake from dairy and a higher risk of heart disease. But full-fat dairy<\/a> may not be as unhealthy as once thought, according to more recent research.<\/p>\n “An increasing body of scientific evidence has been showing that there may not be a strong correlation between cheese consumption and disease,” researchers wrote<\/a> in 2025 in the journal Frontiers in Nutrition.<\/p>\n “In fact, cheese nutrients may possibly work in concert to lower markers of cardiovascular risk, compared to other dairy products when matched for fat content.”<\/p>\n A 2023 review of studies<\/a> called cheese \u201cnutrient-dense\u201d and found it has \u201cneutral to moderate benefits for human health.\u201d<\/p>\n \u201cCheese is totally healthy,\u201d said Vanessa Rissetto, a New York-based registered dietitian, on TODAY.<\/p>\n \u201cIt can be part of your overall healthy eating plan.\u201d<\/p>\n \u201cThere is absolutely a place for cheese in the diet,\u201d adds registered dietitian Natalie Rizzo, nutrition editor for TODAY.com. \u201cThe main deterrent for eating cheese is that it has saturated fat, but it also has other beneficial nutrients, like protein and calcium.\u201d<\/p>\n For example, a 1-ounce slice of cheddar cheese has 5 grams of saturated fat, which is a little more than a third of the amount you should have in a day, she notes. And cheese is salty<\/a>, so it\u2019s not great for people with high blood pressure, she adds.<\/p>\n But that same slice has almost 7 grams of protein, a nutrient that helps with satiety and muscle growth; and it provides 14% of the daily value of calcium, which keeps bones healthy and strong, Rizzo explains.<\/p>\n Plus, cheese comes from milk, which has other nutrients, like vitamin A and B vitamins, she adds.<\/p>\n Higher cheese intake is linked to a reduced likelihood of developing sleep apnea<\/a>, a disorder where breathing stops and restarts during sleep, a 2024 study found<\/a>. Cheese is a rich source of essential nutrients, which \u201ccould influence metabolic and cardiovascular health, factors that are known to be related to the risk of sleep apnea,\u201d the authors noted.<\/p>\n Eating cheese may be a factor in mental well-being and healthy aging, another study<\/a> found.<\/p>\n Overall, there\u2019s no need to avoid cheese \u2014 unless a person has an allergy or another reason to skip it \u2014 but it\u2019s best to treat cheese as an add-on to a meal, rather than a main course, Allison Arnett, a lecturer of nutrition sciences at the University of New Haven, tells TODAY.com.<\/p>\n \u201cThere are other sources of protein and calcium that are not high in saturated fat or sodium,\u201d Arnett says.<\/p>\n \u201cThe bottom line is: For those who need to decrease sodium, especially people with high blood pressure, avoiding large portions and eating (it) less frequently is the most beneficial way to enjoy cheese.\u201d<\/p>\n Which Cheese Is Healthiest?<\/p>\n Cottage cheese<\/a> is probably the healthiest cheese, Rizzo says. \u201cIt\u2019s lower in saturated fat and higher in protein than most other cheese,\u201d she explains. Rizzo recommends reaching for the low-fat variety, noting it still tastes good.<\/p>\n It’s fine to eat cottage cheese every day<\/a> for most people, she notes.<\/p>\n Cottage cheese is high in protein, Rissetto said, calling it \u201creally great.\u201d She likes to spread it on a fiber cracker and add olives so each bite has some protein, fat and a bit of crunch. This savory snack is less boring than just eating cottage cheese with fruit, Rissetto noted.<\/p>\n A half-cup serving of low-fat (2%) cottage cheese has:<\/p>\n 90 calories12 grams protein2.5 grams fat5 grams carbohydrates125 milligrams of calcium (10% of the daily value)<\/p>\n Cottage cheese is a less salty option than other varieties, and you can buy even lower sodium versions of it, Arnett says.<\/p>\n Top Healthiest Cheeses<\/p>\n Runners-up in the healthiest cheese category are generally soft cheeses like ricotta or mozzarella, which are made from low-fat or skim milk, so they tend to be lower in saturated fat and healthier overall, Rizzo says.<\/p>\n Rissetto recommended ricotta because it\u2019s lower in sodium compared to other cheeses. She likes to spread it on a waffle, drizzle it with a bit of honey and eat this combination for breakfast.<\/p>\n Another good option is feta cheese because is naturally low fat, and it\u2019s delicious and flavorful, Rissetto added.<\/p>\n Hard cheeses like Parmesan, cheddar and Swiss are naturally lower in lactose so people with lactose sensitivities might benefit from choosing those products, Arnett says.<\/p>\n But generally, any and all cheese is fine in moderation and the nutrition content varies only slightly among the varieties, Rizzo notes. Even soft cheeses like brie, which might seem more decadent, aren\u2019t any less healthy than other cheese, she notes.<\/p>\n \u201cBrie is always like this villain, but that\u2019s because we bake it, wrap it in a phyllo dough and add jam to it,\u201d Rissetto said.<\/p>\n Healthiest Cheese for Weight Loss<\/p>\n Any cheese can be eaten for weight loss<\/a> \u2014 it\u2019s less about the variety and more about the amount you consume as well what other foods you\u2019re eating, Patricia Bannan, a registered dietitian in Los Angeles and author of \u201cFrom Burnout to Balance<\/a>,\u201d tells TODAY.com.<\/p>\n But if the dietitians had to choose, one option was their favorite: cottage cheese.<\/p>\n Cottage cheese<\/p>\n \u201cMy top pick for healthy cheese<\/a> is low-fat 2% cottage cheese<\/a> because it\u2019s high in protein and lower in calories than other types of cheese,\u201d Rizzo says.<\/p>\n \u201cThe serving size is half a cup, so it\u2019s a significant amount, which is going to also keep you fuller versus a harder cheese or even mozzarella, which has a serving of 1 ounce,\u201d Bannan notes.<\/p>\n Protein fills you up and helps with muscle building \u2014 two elements that are important for weight loss, Rizzo adds. One serving of other cheeses typically has 5 to 7 grams of protein.<\/p>\n Cottage cheese is also versatile. It can top a leafy green salad, be served with fruit, blended into recipes or swapped for higher fat cheese in lasagna or other baked dishes, Bannan says.<\/p>\n Swiss cheese<\/p>\n This is Rizzo\u2019s other favorite healthy cheese for weight loss. It\u2019s a bit higher in protein than other cheeses, with 8 grams per slice.<\/p>\n Mozzarella cheese stick<\/p>\n It has a similar nutrition profile to Swiss cheese, Rizzo notes, calling both \u201creally good snacks for weight loss<\/a>.\u201d<\/p>\n