We Asked 5 Dietitians Which Cheese Is the Healthiest—They All Said the Same Thing

# We Asked 5 Dietitians Which Cheese Is the Healthiest—They All Said the Same Thing

Cheese. For many, it’s a non-negotiable food group. It’s the savory topping on pizza, the gooey center of a grilled cheese, and the perfect partner for a glass of wine. But with a reputation for being high in fat and sodium, it often gets a bad rap in health-conscious circles. This leaves many of us wondering: can cheese actually be part of a healthy diet? And if so, which cheese is the healthiest?

To settle the debate once and for all, we went straight to the experts. We surveyed five registered dietitians and nutritionists with a simple question: “If you had to pick one, what is the healthiest cheese?” We expected a variety of answers—maybe a case for feta, a nod to fresh mozzarella, or a defense of Parmesan. Instead, we got a surprisingly unified response. While they all stressed that many cheeses can fit into a balanced diet, one option was the clear and unanimous winner.

## The Big Reveal: The Healthiest Cheese, According to Dietitians

So, what’s the verdict? The cheese that every single one of our experts crowned as the healthiest choice is **cottage cheese**.

It might not be the most glamorous cheese on the charcuterie board, but its nutritional profile is unmatched. “From a pure macronutrient standpoint, cottage cheese is a powerhouse,” explains registered dietitian Maria Lipton, R.D. “It delivers a massive dose of protein with minimal fat and calories, making it incredibly versatile for everything from a filling breakfast to a post-workout snack.”

Before you write it off as your grandmother’s diet food, let’s break down exactly why this humble cheese earned the top spot.

### Why Cottage Cheese Wins the Top Spot

Cottage cheese stands out from the pack for several key reasons, making it the undeniable champion in the quest for the healthiest cheese.

#### 1. It’s Packed with Protein
This is the number one reason our experts love it. A single one-cup serving of low-fat (2%) cottage cheese can contain a staggering 25-28 grams of protein. That’s more protein than four large eggs or a standard chicken breast. This high protein content is crucial for building and repairing muscle, keeping you full and satisfied, and stabilizing blood sugar levels. The protein in cottage cheese is primarily casein, a slow-digesting protein that provides a steady release of amino acids, making it especially beneficial for satiety.

#### 2. It’s Lower in Fat and Calories
Compared to its harder, aged cousins, cottage cheese is a lightweight in the calorie and fat department. A cup of 2% cottage cheese has around 180 calories and 5 grams of fat. Compare that to a cup of shredded cheddar, which packs over 400 calories and more than 30 grams of fat. This favorable ratio makes it an excellent tool for weight management without sacrificing flavor or fullness.

#### 3. It’s Rich in Essential Nutrients
Beyond its impressive macro profile, cottage cheese is a good source of several vital micronutrients. These include:
* **Calcium:** Essential for strong bones and teeth.
* **Phosphorus:** Works with calcium to maintain bone health and helps with energy metabolism.
* **Selenium:** A powerful antioxidant that protects cells from damage and supports thyroid function.
* **Vitamin B12:** Crucial for nerve function and the formation of red blood cells.
* **Riboflavin (B2):** Helps convert food into energy.

## Honorable Mentions: Other Healthy Cheese Choices

While cottage cheese was the unanimous winner, the dietitians were quick to point out that it’s not the *only* good option. If cottage cheese isn’t for you, these other cheeses also earned high marks for their nutritional benefits.

### Ricotta Cheese
Similar to cottage cheese, ricotta is a fresh, soft cheese with a mild flavor. It’s particularly high in whey protein, which is easily absorbed by the body and contains all the essential amino acids. Part-skim ricotta is lower in fat and serves as a fantastic, creamy base for both sweet and savory dishes, from lasagna filling to a topping for toast with berries.

### Feta Cheese
This tangy Greek cheese is naturally lower in calories and fat than many other cheeses. Because of its strong, salty flavor, a little goes a long way, which helps with portion control. It provides a good amount of calcium and phosphorus. One thing to watch is its sodium content. If you’re mindful of your salt intake, you can rinse feta in cold water before serving to remove some of the excess brine.

### Fresh Mozzarella
Made from buffalo or cow’s milk, fresh mozzarella is softer and contains more moisture than the processed, low-moisture blocks you find in the dairy aisle. It’s lower in sodium and calories than most other cheeses. Additionally, it contains beneficial bacteria that can act as probiotics, supporting gut health. Pair it with tomatoes and basil for a classic Caprese salad.

### Hard, Aged Cheeses (in moderation)
This might be surprising, but intensely flavored cheeses like Parmesan and Pecorino Romano can be a healthy choice when used correctly. Because their flavor is so concentrated, you only need a small amount to make a big impact on a dish. They are also excellent sources of calcium. A single ounce of Parmesan contains about 30% of your daily calcium needs. Furthermore, the aging process breaks down much of the lactose, making them easier to digest for people with lactose intolerance.

## What Makes a Cheese “Healthy,” Anyway?

To make informed choices in the dairy aisle, it helps to know what to look for. Our experts highlighted a few key factors that separate a healthier cheese from a less-healthy one.

* **Protein Content:** Higher protein generally means a more satisfying and nutritionally dense cheese.
* **Sodium Levels:** Cheese can be a major source of hidden sodium. Always check the label and aim for options with less than 200 mg of sodium per serving.
* **Saturated Fat:** While some fat is fine, many cheeses are high in saturated fat. Look for options made with part-skim milk or use full-fat cheeses more sparingly.
* **Processing:** Minimally processed cheeses like ricotta, feta, and fresh mozzarella are generally better than highly processed cheese products like American singles or cheese spreads, which often contain artificial ingredients and preservatives.

## How to Fit Any Cheese Into a Healthy Diet

The real secret to enjoying cheese guilt-free isn’t about finding the single “perfect” cheese but about incorporating it into your diet mindfully.

* **Mind Your Portions:** A standard serving of hard cheese is one ounce, which is about the size of a pair of dice or your thumb. Use a food scale or measuring cups to get a feel for proper portion sizes.
* **Pair It Wisely:** Instead of pairing cheese with processed crackers and cured meats, combine it with nutrient-dense foods. Think apple slices with cheddar, feta on a green salad, or cottage cheese with fresh berries and nuts. The fiber and nutrients from the produce create a more balanced and satisfying snack.
* **Grate It:** When you grate hard cheese like Parmesan, you cover more surface area with less product, giving you maximum flavor for fewer calories and fat.

## The Final Verdict on the Healthiest Cheese

While the world of cheese is vast and delicious, the expert consensus points to cottage cheese as the healthiest cheese you can buy. Its unbeatable combination of high protein, low calories, and essential nutrients makes it a true superfood in the dairy aisle.

However, the best diet is one you can stick to. If you can’t stand cottage cheese, don’t force it. Options like ricotta, feta, and fresh mozzarella are also fantastic choices. Even your favorite indulgent cheddar or brie can have a place in a healthy lifestyle when you practice portion control and mindful eating. The key is to choose wisely, read labels, and enjoy every savory bite.