Health Update: Health Update: Is cheese good for you? See health and nutrition details to consider – What Experts Say– What Experts Say.
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Taste, texture and flavor pairings may not be the only things running through your head when presented with a charcuterie board.
Nutrition is top of mind for many Americans when they’re faced with a food decision, whether it be at a party or in the grocery aisle. And for a food item as common as cheese, that question may come up pretty often. Cheddar or Swiss? Provolone or brie?
For those looking to cut back on calories, fat or sodium, there plenty of health-conscious cheeses that still pack a flavor punch. Here’s everything you need to know about picking a healthier cheese.
What is the healthiest cheese?
Chelsey Amer, a registered dietitian and nutritionist, shared with USA TODAY that this is not a question with a direct answer. Amer is an MS, RDN, CDN, and the owner of Chelsey Amer Nutrition.
“As a dietitian who focuses on a healthy relationship with food, there truly isn’t one ‘healthiest’ cheese,” she wrote in an email. Amer said her go-to recommendation is cottage cheese because it’s high in protein and filling fat. And it’s a great low-sodium option.
Amer also recommended ricotta cheese and mozzarella as great low-sodium, high-protein options.
Is cheese good for you?
A subjective question, for sure. Everything in moderation. While cheese has some health benefits it can also prove unhealthy in excess.
Depending on your dietary restrictions, here are some healthy options provided by Amer:
- Mozzarella cheese is rich in protein and low sodium.
- Cottage cheese is low in fat, but higher in sodium.
- Ricotta cheese is also lower in fat, but higher in sodium.
- Feta cheese is low in calories but also lower in protein and higher in sodium.
- Goat cheese is also low-calorie but higher sodium and not super protein rich.
“Most cheeses are within a slim margin of each other when it comes to protein, sodium, and fat content,” Amer said. “So prioritize flavor and satisfaction because a little bit can go a long way.”
Does cheese have protein?
Yes. “All cheese contains protein as it’s made from milk, however, not all cheese is considered equal when it comes to its protein content,” Amer says.
Cottage cheese ranks high on that list, with approximately 13 grams of protein per 100 calorie serving, Amer said. Other “cheese board” cheeses, like mozzarella, gouda, feta, or goat cheese, contain only about 4-8 grams of protein for each 100 calorie serving.
Which cheese is anti-inflammatory?
Despite commonly held beliefs, cheese and many other dairy items are not inherently inflammatory, Amer said.
Because of this, no cheese is actually “anti-inflammatory” in Amer’s book. She recommends the best way to approach anti-inflammatory eating is to instead keep an overall a healthy diet overall meaning a diet that is rich in vegetables, fruit, omega-3 fatty acids, whole grains, and dairy (including cheese.)
What are the least processed cheeses?
Amer stresses that all cheeses are processed because a draining and curdling process is required when making it. There are, of course, some cheeses which are more processed than others. These are some minimally processed options:
- Ricotta cheese
- Goat cheese
- Feta cheese
- Cottage cheese
What is the healthiest cheese for a sandwich?
When you’re at that deli counter and not sure what to choose, fresh mozzarella might be your healthiest option, Amer advises.
Mozzarella is rich in both protein and calcium and it is also lower in sodium than many other cheeses, Amer explains.
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