What Is the Healthiest Cheese? Experts on a Type That’s Good for Digestion and Helps With Weight Loss
Softer cheeses including cottage cheese, mozzarella and goat all have high nutritional value
Cheese is a staple food. Whether you add it to a burger for an extra punch, nibble on some for a snack or sweeten it up for dessert, there’s no denying it makes a delicious addition to your day. However, some varieties of the beloved dairy product are high in fat and a little too salty to be good for you. Luckily, the healthiest cheese is versatile, tasty and part of a balanced diet. Curious what it is? Keep scrolling to find out, plus other healthy cheese options to try.
What is the healthiest cheese?
When it comes to cheese, experts say the softer the better. “Soft cheeses that are lower in fat and sodium such as goat cheese and mozzarella are easy to digest and provide nutritional benefits,” says Cassandra Padula Burke, RDN, CPT, a registered dietitian nutritionist, triathlon coach and owner of Catalyst Performance Lab. She adds that “cottage cheese and ricotta offer a higher protein content with fewer calories per serving compared to other cheeses.”
Cottage Cheese
Aside from being tasty whether you eat it with fresh fruits or vegetables, cottage cheese boosts a great calorie-to-protein ratio. The USDA reports that a one-cup serving of low-fat cottage cheese contains about 183 calories, 5 grams of fat, and 23 grams of protein.
“Cottage cheese is packed with casein protein providing a higher protein content that supports muscle repair and recovery,” says Burke. It’s also “low in fat and carbohydrates making it a good option for weight management as well as those on lower carbohydrate diets,” she adds.
Jennie Stanford, MD, FAAFP, DipABOM, family physician and medical contributor for Drugwatch, adds that its high amount of protein and low fat is helpful for those trying to lose weight. “As a bonus, cottage cheese takes on a very creamy texture when it is blended, so it can be added to dishes in which creaminess is desired without using full-fat cream or heavy cheeses.”
Mozzarella
If you thought you had to ditch mozzarella to be healthy, think again! It’s another soft cheese and is “lower in fat and calories compared to many other cheeses,” says Chris Mohr, PhD, RD, fitness and nutrition advisor at Fortune Recommends Health.
Mozzarella also has a high protein content and is good for bone strength due to its calcium. Mohr suggests avoiding processed varieties and going for fresh mozzarella instead. “For those concerned with heart health, look for cheeses labeled as ‘part-skim’ or those with reduced fat content.”
Goat Cheese
As a standout cheese on this list, goat cheese offers a unique health benefit. A 2017 study published in Nutrients found that goat cheese is perfect for controlling a person’s appetite compared to cheeses made with cow’s milk. The author of the study believes this is due to types of fatty acids found in goat’s milk.
Goat cheese isn’t exactly a healthy food, but it can offer a few benefits. “It is lower in lactose, which may help those who have trouble digesting milk sugar,” says Dr. Stanford. “Some evidence suggests goat cheese may help promote satiety (fullness), as compared to dairy cheese because its pungent flavor helps a little bit go a long way.”
Ricotta
Similar in texture to cottage cheese, ricotta is “naturally lower in fat than some other cheeses, and it is also very creamy, which helps a little bit go a long way,” says Dr. Stanford.
This cheese is also lower in sodium and calories, which Mohr notes is key when deciding which cheese to eat or buy. Ricotta also contains phosphorus, zinc, vitamin A, and B vitamins.
Parmesan
Experts agree that while not a creamy cheese, parmesan is one of the healthiest cheeses. It’s a little higher in sodium but Dr. Stanford says this goes a long way which may allow people to use less resulting in less fat and calories.
Parmesan can also help keep you satiated. How so? It’s full of protein! “Parmigiano Reggiano has the most protein, ounce for ounce, and even more than chicken, pork or beef,” shares Mohr.
What should you look for when eating cheese?
Ingredients are key when it comes to selecting cheese. “When considering cheese as part of a balanced diet, choose cheeses that are lower in sodium and contain minimal ingredients other than those necessary to make cheese including milk, salt and cultures,” says Burke.
In addition to your taste preferences, you should also focus on cheeses that will support your health goals. Burke says the cheeses listed can “help support muscle recovery and weight management.” They’re also full of vitamins which make them heart-healthy options.
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