The surprising health perks of different cheeses—explained by nutrition

Cheese can play a useful role in a balanced diet when eaten in sensible amounts. Many varieties offer high levels of protein, calcium, and other nutrients, though some contain more sodium or fat than others. From traditional choices to newer options, different cheeses bring distinct benefits to meals.

Swiss cheese stands out for its low sodium and minimal lactose content. It also provides calcium and contains little dietary cholesterol. This makes it a flexible choice for sandwiches, salads, and snacks.

Part-skim mozzarella is another low-fat option, rich in calcium and lower in saturated fat. Its mild taste works well in pizzas, pasta, and salads. Low-fat cottage cheese, often cultured with probiotics, delivers protein with minimal fat, adding a creamy texture to both savoury and sweet dishes. Ricotta, known for its soft consistency, is high in calcium and protein. It blends easily into desserts like cannoli or savoury fillings for pasta. Blue cheese, despite its strong flavour, offers calcium and protein without excessive calories or cholesterol. Feta, made from sheep’s milk, contains little lactose but has higher sodium and cholesterol levels. Its crumbly texture suits salads and Mediterranean dishes. Parmesan, though low in lactose and rich in protein and calcium, should be used sparingly due to its high sodium content. Farmer’s cheese, an emerging variety, originates from Tyrol, Austria. Produced by family farms using traditional methods, it has a mild taste, 15 grams of protein per half cup, and a high calcium content. Its versatility allows it to be used in both cooking and baking.

With a wide range of cheeses available, each brings its own nutritional strengths. Some provide more protein, others offer calcium with less fat, and a few suit specific dietary needs. Choosing the right type—and controlling portion sizes—helps make cheese a healthy addition to meals.