The Healthiest Types Of Cheese: What To Buy & What To Avoid
"Cheese, wine, and friends must be old to be good."
—Proverb
Contrary to popular belief, enjoying cheese doesn't have to be associated solely with guilty pleasures. In fact, certain types of cheese can offer a host of health benefits, making them a valuable addition to a balanced diet.
In this article, we’ll explore the healthiest cheeses available by looking at how they’re made, their nutritional profile, and why exactly they are among the healthiest. We’ll also look at how to use them and what makes them delicious.
It’s worth noting that when you buy cheese, there are certain things to look for. The best type of dairy to eat is grass-fed and organic. The next best option is to choose organic instead of grass-fed since the standards are higher and toxicity concerns are lower. If you’re going the full healthy route then also buy raw, full-fat dairy that is fermented.
Enjoy.
The Healthiest Types Of Cheese
Gouda
Gouda cheese is a semi-hard cheese that originated in the Netherlands and is named after the city of Gouda. It is made from cow's milk and has a smooth, creamy texture and a rich, buttery flavor. Gouda cheese is known for its versatility and can be enjoyed in various forms, ranging from young and mild to aged and robust.
The production of Gouda cheese begins with pasteurized cow's milk, which is heated and combined with starter cultures and rennet to initiate the curdling process. The curds are then cut into small pieces, heated, and stirred to release whey. The whey is drained, and the curds are shaped into large wheels or blocks. The cheese is then pressed and aged for varying periods of time. Young Gouda cheese, typically aged for a few weeks to a few months, has a mild and creamy flavor. As it ages, the cheese develops more complex flavors and becomes firmer in texture.
Taste and uses
Aged Gouda can be aged for a year or more, resulting in a crumbly texture and a pronounced, nutty taste. In general, gouda cheese is versatile in both cooking and snacking. It can be enjoyed on its own, sliced for sandwiches, melted in grilled cheese, or used in various dishes, such as macaroni and cheese or cheese boards. Gouda cheese pairs well with fruits, crackers, and bread. Whether young or aged, Gouda cheese offers a great combination of flavors and textures that make it a favorite among cheese lovers worldwide.
Why it's healthy
Gouda has a high vitamin K2 content and antioxidants. The antioxidants found in gouda appear to protect the cardiovascular system from high levels of salt intake. And in one study comparing gouda to five other cheeses, it came out as the winner for having the best blood pressure-lowering effects.
Nutrition facts (1 oz.)
Calories: 100-120 calories
Protein: 6-7 grams
Fat: 8-9 grams
Carbohydrates: <1g
Calcium: 200-250 milligrams
Sodium: 150-300 milligrams
Feta
Feta cheese is a crumbly and tangy cheese with origins in Greece. It is made from sheep's milk, or a combination of sheep's and goat's milk, and has been enjoyed for centuries. Feta cheese has a distinctive salty flavor and a creamy yet crumbly texture.
The production of feta cheese begins with the milk being heated and cultured with lactic acid bacteria. The milk is then coagulated using rennet, which causes it to curdle. The curds are cut into small pieces and left to drain in cheesecloth or molds, allowing the whey to separate. After draining, the curds are salted and placed in brine, which contributes to the characteristic salty taste of feta cheese.
Taste and uses
Feta cheese is aged for a period of time, typically a few weeks to several months, during which it develops its unique flavor and texture. The aging process gives feta cheese its crumbly consistency while maintaining its creamy mouthfeel.
Feta cheese is a versatile ingredient used in various Mediterranean and international cuisines. It is commonly used in salads, crumbled over vegetables or pasta dishes, and even baked in pastries. Feta cheese pairs well with flavors like olive oil, tomatoes, olives, and fresh herbs. Its tangy and salty taste adds a distinct and flavorful element to dishes.
Why it's healthy
Feta is high in key nutrients such as riboflavin, (vitamin B2), calcium, phosphorous, B12, and selenium. Riboflavin works as a coenzyme to help your metabolism, it’s important for eye health, and it is involved in the production of glutathione, a powerful antioxidant in the body
Nutrition facts (1 oz.)
Calories: 70-80 calories
Protein: 4-5 grams
Fat: 6-7 grams
Carbohydrates: <1 gram
Calcium: 140-200 milligrams
Sodium: 300-400 milligrams
Cheddar
Cheddar cheese is a widely popular and versatile cheese that originated in the English village of Cheddar in the 12th century. It is a firm and smooth cheese with a rich, creamy texture and a tangy, slightly sharp flavor. Cheddar cheese is made from cow's milk and goes through a complex production process.
To make cheddar cheese, fresh cow's milk is first pasteurized to ensure food safety. The milk is then heated and starter cultures are added to initiate fermentation. This process converts lactose into lactic acid, which aids in curd formation. Once the milk is acidified, rennet is added to further coagulate it. The curds are cut into small pieces to release whey, and then they are heated and stirred to release more moisture. The curds are then pressed into blocks or wheels and left to age. Cheddar cheese is typically aged for several months, during which it develops a sharper flavor and a firmer texture. The aging process can range from a few months to several years, resulting in different flavor profiles and textures.
Taste and use
Cheddar cheese is known for its versatility in cooking and is used in a wide array of dishes. It can be enjoyed on its own, sliced for sandwiches, shredded for melting, or grated for toppings. Cheddar cheese comes in various forms, ranging from mild and creamy to extra sharp and crumbly. Its flavor can range from mild and buttery to intense and nutty, depending on the age and quality of the cheese.
Why it's healthy
Cheddar is high in protein and calcium and is a good source of vitamin K2. Vitamin K2 is important for regulating calcium absorption, improving cardiac health by preventing the build-up of calcium in arterial walls, and improving oral health.
Nutrition facts (1 oz.)
Calories: 110-120 calories
Protein: 7-8 grams
Fat: 9 grams
Carbohydrates: <1 gram
Calcium: 200-220 milligrams
Sodium: 150-250 milligrams
Goat
Goat cheese, also known as chèvre, is a type of cheese made from the milk of goats. It has been enjoyed for centuries and is known for its distinct flavor and creamy texture. Goat cheese can come in various forms, ranging from soft and spreadable to semi-soft or aged varieties.
The production process of goat cheese involves curdling and coagulating the goat's milk. The milk is first pasteurized and then an acid or rennet is added to promote curdling. This causes the milk to separate into curds and whey. The curds are then drained, molded, and often aged to develop their unique flavors.
Taste and use
Goat cheese can have a tangy and slightly acidic taste, but the flavor can vary depending on factors such as the goat breed, diet, and the aging process. It is commonly used in both savory and sweet dishes, including salads, sandwiches, pastas, and desserts, and pairs well with ingredients like fruits, nuts, and herbs. Goat cheese offers a versatile option for cheese lovers looking for a distinct and flavorful culinary experience.
Why it's healthy
When compared to cow's milk, goat milk has been shown to improve iron absorption, bone formation, and bioavailability of a variety of minerals, including calcium. Goat cheese is also a popular choice for those with lactose sensitivities, as goat's milk is naturally lower in lactose compared to cow's milk.
Nutrition facts (1 oz.)
Calories: 70-80 calories
Protein: 5-6 grams
Fat: 6-7 grams,
Carbohydrates: <1 gram
Calcium: 50-100 milligrams
Sodium:80-200 milligrams
Parmesan
Parmesan, also known as Parmigiano-Reggiano, is a hard, aged Italian cheese that is widely revered for its distinctive flavor and texture. It is traditionally made from cow's milk and hails from the regions of Parma, Reggio Emilia, Modena, and parts of Bologna and Mantua in Italy. The production of Parmesan follows strict guidelines to maintain its exceptional quality. The cheese is crafted using raw, partially skimmed milk, which is heated and mixed with rennet to promote coagulation. After curdling, the resulting curds are cut into small granules and cooked in whey. The curds are then molded into large, round forms, pressed, and immersed in a brine solution.
Once removed from the brine, the cheese wheels are aged for a minimum of 12 months, with some varieties maturing for up to 36 months. During this time, the cheese develops its signature crumbly texture and rich, nutty flavor. The external rind of Parmesan becomes hard and darkens, protecting the cheese within. When sliced or grated, Parmesan reveals a pale yellow interior with a slightly grainy texture.
Taste and uses
Its taste is complex and robust, with savory, fruity, and caramelized notes that intensify with age. Parmesan is a versatile cheese used in numerous culinary applications, from grating over pasta dishes and risotto to adding depth of flavor to soups, salads, and even desserts. Its distinctive taste and texture make it a beloved ingredient in Italian and international cuisine alike.
Why it's healthy
Parmesan has bioactive peptides, such as phosphopeptides, which are linked to mineral-binding activity, modulating the immune system, and lowering blood pressure. Parmesan is also high in phosphorous (~220mg per ounce). One study found that those who ate a diet with a good calcium-to-phosphorous ratio (generally thought to be 1:1) had a significant improvement in bone mass making it a good option for those with osteopenia. Parmesan also has low levels of lactose due to its long aging process, making it a good option for those with lactose intolerance.
Nutrition facts (1 oz.)
Calories: 110-120 calories
Protein: 10 grams
Fat: Around 7-8 grams, including both saturated and unsaturated fats
Carbohydrates: <1 gram
Calcium: 330-350 milligrams
Sodium: 400-450 milligrams
Cottage
Cottage cheese is a fresh cheese known for its creamy texture and mild flavor. It is made from the curds of cow's milk and goes through a simple production process. To create cottage cheese, milk is first pasteurized and then acidified by adding an acid such as vinegar or lemon juice. This causes the milk to curdle and form solid curds. The curds are then gently heated, and any excess liquid, known as whey, is drained off. The remaining curds are then rinsed, cooled, and mixed with cream to give the cottage cheese a rich and creamy consistency.
Taste and uses
The texture of cottage cheese can vary, with options ranging from small curds to large curds, and even creamy or whipped varieties. It has a mild, slightly tangy taste that pairs well with both sweet and savory dishes. Cottage cheese is a versatile ingredient commonly enjoyed on its own, mixed with fruits, or used as a topping for salads, baked goods, and other recipes.
Why it's healthy
Research has found that cottage cheese is as satiating as eating an omelet.
Nutrition facts (1 oz.)
Calories: 25-30 calories
Protein: 4-5 grams, making cottage cheese a good source of protein
Fat: 1-2 grams
Carbohydrates: 1-2 grams, with minimal amounts of sugars
Calcium: 30-40 milligrams
Sodium: 100-300 milligrams
Cheese To Avoid
When it comes to choosing cheeses that align with a focus on whole foods and optimal health, it's important to be mindful of certain types that may not offer the same nutritional benefits as others. Processed cheeses, pasteurized varieties, low-fat or fat-free options, sweetened cheeses, and those laden with hormones are generally considered less healthy choices.
Processed cheeses often undergo significant modifications, including the addition of artificial ingredients, preservatives, and flavor enhancers. These alterations can diminish the natural taste and nutritional value of the cheese.
Examples: American cheese, Velveeta, Cheese singles, Cheez Wiz
A good rule of thumb is to avoid any product that doesn’t have the word “cheese” in it. In the United States, the Food and Drug Administration (FDA) requires that a product be at least 51% cheese in order to be labeled as "cheese." This means that a product that is less than 51% cheese must be labeled as something else, such as "cheese product" or "processed cheese food." We often see them disguised as “Cheez Wiz” and “Kraft Singles.”
Pasteurized cheeses, while widely available and considered safe for consumption, may have undergone heat treatment that can affect their overall nutrient content.
Low-fat or fat-free cheeses, although marketed as healthier alternatives, often lack the richness and satisfaction that comes with natural fat content. Fat is a valuable energy source and plays a crucial role in maintaining stable blood sugar levels. By opting for fat-reduced or fat-free cheeses, we risk depriving our bodies of these essential nutrients and potentially compromising our overall well-being. Since fat is flavorful, these cheeses often remove the fat and add in the sugar to replace the deliciousness.
Cheeses that are sweetened or loaded with hormones may not contribute to a balanced and nutritious diet. Sweetened cheeses often contain added sugars, which can negatively impact blood sugar levels and contribute to excessive calorie intake. Hormone-loaded cheeses may contain synthetic hormones given to dairy cows, which some individuals may prefer to avoid due to concerns about potential health effects.
In essence, prioritizing whole, unprocessed cheeses and embracing their natural fat content can provide a more satisfying and nourishing experience. By selecting cheeses that are minimally processed, made from high-quality ingredients, and sourced from reputable producers, you are selecting the healthiest types of cheese and you get to reap the flavor and nutrition that cheese has to offer.
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