The 7 Healthiest Cheeses You Can Buy

Parmigiano Reggiano, unlike what you find in the shaker cans of Parmesan cheese at the store, is often sold in large chunks or wedges. This Italian cow’s milk cheese is salty and rich, so a little goes a long way in recipes. It’s best to look for the specific name Parmigiano Reggiano (a cheese made in a specific Italian region and aged for at least 12 months) rather than relying on generic Parmesan because the pre-grated stuff in shakers tends to contain additives like cellulose, an anti-clumping agent.

It also contains a host of minerals, like phosphorus which is important for maintaining cell structure and energy levels. A 1 oz serving serves up a third of your daily value of calcium and over 10 grams protein, which the National Institutes for Health considers key players in preventing Osteoporosis. Bonus: Parmesan is considered a lactose-free cheese, so it’s more easily digestible for those with lactose intolerance.

Calories per 1-oz serving: 111

Protein: 10.1 g

Fat: 7 g

Carbs: 1 g

Sodium: 335 mg (14% DV)

Calcium: 335 mg (33.5% of the DV)

This hard cow’s milk cheese originating in Somerset, England, has now been remade across the globe. Aged Cheddars will serve up more flavor than a mild one, so a small sprinkle of cheese in a salad, on top of a sandwich, or served on a cracker will pack in a funky taste as well as some important nutrients. It is an excellent source of calcium as well as vitamins A and K, essential nutrients for vision and immune system support, as well as blood clotting. Cheddar also contains trace minerals including potassium, phosphorus, magnesium, and zinc.

Calories per 1-cup (shredded): 462

Protein: 26 g

Fat: 38 g

Carbs: 3 g

Sodium: 739 mg (32% of the DV)

Calcium: 799 mg (80% of the DV)

This soft cheese is made with goat’s milk instead of cow, which means it’s naturally lower in lactose than other types of cheese. It serves up a seriously tangy flavor and comes in multiple textures, from super smooth and spreadable to crumbly and firmer. One trial published by the National Institutes of Health also found that cheese made from goat’s milk high in omega-3 fatty acids improved the cardiovascular health of their subjects. These logs serve up a satiating combination of protein and fats, and they make for a delicious toast topper when whipped with citrus zest.

Calories per 1-oz serving: 128

Protein: 9 g

Fat: 10 g

Carbs: 1 g

Sodium: 120 mg (tk% of the DV)

Calcium: 254 mg (25% of the DV)

Curious if mozzarella cheese is healthy? The answer is, it depends. Fresh mozzarella, the tender melty topping for margherita pizzas and a key element in caprese salads, is relatively low in calories in comparison to its more processed partner part-skim mozzarella. Fresh mozzarella is made by coagulating cow or buffalo milk and serves up a host of probiotics, which is beneficial for gut health. It’s best to rely on the fresh types rather than the more processed shredded types as those are higher in sodium, calories, and saturated fat.

Calories per 1-oz serving: 80

Protein: 6 g

Fat: 5 g

Carbs: 0 g

Sodium: 90 mg (4% of the DV)

Calcium: 100 mg (10% of the DV)

Some love it, some hate it, but there’s no denying that cottage cheese has some serious health benefits. It’s high in protein: one cup serves 24 grams which is a key macronutrient for satiety, muscle function, and so much more.

Cottage cheese comes in a variety of curd sizes, flavors, and even in lactose-free versions. While higher in sodium than some other healthy cheeses, the added salt is an important ingredient to control bacteria growth and regulate the moisture and texture of cottage cheese. Balance out the sodium levels by adding toppings that are lower in salt levels, or buy low or no-sodium types, but note that it may have less flavor.

Calories per 1-cup serving: 180

Protein: 24 g

Fat: 5 g

Carbs: 9.5 g

Sodium: 706 mg (30% of the DV)

Calcium: 227 mg (23% of the DV)

RELATED: Cottage Cheese Is a Protein-Packed Superfood, According to Nutritionists

Prefer a creamier cheese? This Italian whey cheese is traditionally made by adding a coagulant, like lemon juice, to cow, sheep, or buffalo milk, and then draining to create creamy, small curds. It’s a star ingredient in classic lasagna recipes, and deserves its reputation as a healthy cheese. While higher in fat than other picks, one cup of ricotta provides over half of your daily value of calcium. Spread onto toast or blend with herbs and serve as a dip with veggies.

Calories per 1-cup serving: 408

Protein: 20 g

Fat: 28.5 g

Carbs: 18 g

Sodium: 271 mg (12% of the DV)

Calcium: 578 mg (58% of the DV)

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This moldy healthy cheese is low in calories but provides full-on flavor. There are several styles, including English Stilton and Italian Gorgonzola, but the defining feature is the lines of mold created through the introduction of Penicillium roqueforti, a food-safe spore that creates mold as the cheese ripens. One study published out of the UK found that a higher consumption of blue cheese correlated with lower rates of cardiovascular disease.

Blue cheese also contains trace amounts of potassium, a mineral important for maintaining muscle function and regulating blood pressure, among other benefits, according to Harvard’s T.H. Chan School of Public Health.

Calories per 1-oz serving: 100

Protein: 6 g

Fat: 29 g

Carbs: 2 g

Sodium: 326 mg (14% of the DV)

Calcium: 150 mg (15% of the DV)