Can Cheese Be Healthy?

Cheese is one of those foods that’s hard to resist. It’s creamy, versatile, and comes in endless varieties that pair well with everything from crackers to fruit to pasta. But, can cheese be part of a healthy diet?

Maybe.

Cheese is part of the Dairy Group, along with milk, yogurt, lactose-free milk, and fortified soy milk and yogurt. However, foods like cream cheese, sour cream, and butter don’t make the cut since they offer little calcium and are high in fat.

Cheese Is Rich In:

• Protein: Protein is the building block for many tissues in the body, from muscles and hair to organs and skin. One ounce of cheddar provides about 7 grams of protein.
• Probiotics: While not technically a nutrient, probiotics (healthy bacteria) are a major plus in many cheese varieties. They boost gut health, which plays a key role in supporting your immune system, digestion, and even mental health.
• Calcium & Phosphorus: Cheese is an excellent source of calcium. Just one ounce of cheddar contains around 200 mg of calcium, which is almost the same as a full cup of milk.
• Zinc, Vitamin A, & B Vitamins: These vitamins and minerals help reduce inflammation, support your immune system, and aid in energy metabolism.

How Much Dairy Is Recommended?

• Toddlers (12-23 months): 1 2/3 – 2 cups
• Children (2-8 years): 2 – 2 1/2 cups
• Teens and Adults (9+ years): 3 cups

What Counts as a Serving?

• 1 cup of milk or yogurt
• 1 1/2 ounces of hard cheese (cheddar, mozzarella, Swiss, Parmesan)
• 2 slices of cheese
• 1/3 cup shredded cheese

The Downside: Sodium & Saturated Fat

While cheese offers many health benefits, it can also be high in sodium, saturated fat, and dietary cholesterol.

• Sodium: Cheese is known for its high sodium content, but not all cheeses are created equal. For example, one ounce of cheddar contains about 180 mg of sodium, while feta has 320 mg per ounce.
• Saturated Fat: According to the American Heart Association, it's recommended to limit saturated fat intake to about 13 grams per day (depending on calorie intake). One ounce of cheddar has 5 grams of saturated fat and 28 mg of cholesterol. Interestingly, saturated fat intake has a bigger impact on blood cholesterol levels than dietary cholesterol itself. For more on dietary cholesterol, listen to this podcast.

Best Low-Sodium Cheeses: *sodium varies by brand - so check the label 

• Swiss cheese: 54 mg sodium per ounce
• Goat cheese: 100 mg sodium per ounce
• Fresh mozzarella: 40 mg sodium per ounce

High-Sodium Cheeses:

• American cheese: 340 mg sodium per ounce
• Feta: 320 mg sodium per ounce
• Blue cheese: 395 mg sodium per ounce
• Parmesan: 510 mg sodium per ounce

Final Thoughts

So, can cheese be healthy? Absolutely—when eaten in moderation and as part of a balanced diet. Surround cheese with high fiber foods like fruits, vegetables and beans. Be mindful of the type of cheese you choose, and keep an eye on the sodium and fat content. After all, enjoying your favorite foods while still taking care of your health is totally possible!