Cheese plate: Emmental, Camembert cheese, blue cheese, bread sticks, walnuts, hazelnuts, honey, grapes on wooden table

The Healthiest Options When it Comes to Cheese


Cheese is delicious. It’s also one of those foods that most of us don’t want to overdo it on since it can be high in fat and calories, but dairy also has its health benefits so you don’t need to shy away completely. But like many foods there are some versions that are going to be healthier than others.


Feta is a cheese that is both low in calories and high in taste so you can limit the amount you’re using and still get a good flavor boost. It’s crumbly nature makes it great for everything from salad to topping pasta. Feta has 75 calories per ounce, which is about the size of a one inch cube. Additionally, feta is made from goat’s milk not cow’s milk, so it can be a good alternative if you’re sensitive to lactose.

Goat Cheese

Goat cheese is another low calorie option that comes from goat’s milk, that is actually a pretty good protein source at 5 grams in each ounce. It’s a creamier option than feta so it’s great for spreading on things and melting into hot food.


Provolone is a good option for sliced cheese when compared to others like cheddar or Swiss because a great source of calcium. If you’re going to eat it you might as well get as many nutrients as possible while you do.


Ricotta is a cheese made from sheep’s milk and you’re probably most familiar with it in lasagna, but it can be used in a lot of different ways. Even the whole milk version is pretty low calorie at 49 calories per ounce, and the low fat option comes in at 39 calories per ounce.


Neufchatel is a cheese that is very similar to cream cheese…except that it has about one third of the fat. Substitute it in when you do bagels or need cream cheese in a recipe to save some calories. It’s also pretty tasty as a spread of crackers or sliced vegetables.


Parmesan cheese comes in a variety of different forms but the version that you can grate will keep it fresh and easy to portion control. Since parmesan can be spread so finely it is easy to go light on it but still get a lot of coverage on your favorite foods. Parmesan is a little higher in calories than the others on this list with 112 calories in each ounce, but it also has 8 grams of protein in that amount as well, which will help keep you filled up after a meal.

Cottage Cheese

Cottage Cheese is probably not what you think of when you think of gooey cheese, but it is a really great option when you feel like eating a lot of some sort of cheese, and it’s also good for topping salads and used as a protein rich dip. Just a half cup of cottage cheese has 16 grams of protein. Cottage cheese is a good source of casein which helps with muscle recovery after hitting the gym.


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