Is Cheese Healthy? An RD Weighs In

Cheese is the ultimate savory comfort food, but it isn't always considered the healthiest choice. People often warn against its saturated fat and sodium content, but studies show that cheese boasts several health benefits as well. Fermented cheese, for example, contains probiotics, which can help with digestion and immunity. Others are powerful sources of calcium and protein. Given these findings, it's worth asking — is cheese actually healthy?

Cheese can be fairly nutritious, says Anna Kippen, MS, RDN, LD, especially in smaller servings. In fact, it's considered one of the most nutrient-dense snacks out there because it's rich in protein, “healthy fats,” and calcium. Most cheeses are also keto-friendly, because they're so low in carbs. But of course, the exact health benefits depend on the types of cheese you consume. While trendy cottage cheese recipes can pack up to 20 grams of protein, other cheddars only have five to seven grams per serving.

For more information, we asked a dietitian about all things cheesy. Read on to find out if cheese is healthy or not, plus a few expert-approved tips to help make cheese a part of your well-rounded diet.

Experts Featured in This Article:

Anna Kippen, MS, RDN, LD, is a registered dietitian and certified diabetes care and education specialist.

Is Cheese Healthy?

Great news: cheese can “absolutely” be considered healthy, Kippen tells PS. “Cheese can be a wonderful source of vitamin A, protein, and calcium,” she says. “It also can lead to increased satiety by providing us with a serving of fat.” Additionally, most cheeses are gluten-free, which means they're safe for those with celiac disease, and because cheese is low in carbs, it's unlikely to spike your blood sugar.

Still, while rich in protein and calcium, it's worth noting that cheese can raise your cholesterol due to high levels of salt and saturated fat. If you're lactose intolerant, eating too much cheese can also lead to gastrointestinal issues, Kippen says, noting that aged, hard cheese may cause less GI distress.

How to Add Cheese to Your Diet

As with all foods, Kippen says it's best not to overdo it. That's easier said than done, though, especially when it comes to cheese: warm and melted, sliced and cold — it's so easy to start and just keep on going. That's one reason why cheese has a bad reputation, Kippen says: it's a rich source of fat and calories that is easy to overindulge in.

If you're looking to incorporate cheese into your diet, the American Heart Association recommends two to three servings of fat-free or low-fat dairy products for adults. If you're a big fan of cheese, you can also consider cutting back on dairy or saturated fats in other areas of your diet. But Kippen says that the amount of cheese you eat really depends on your specific circumstances, including fitness goals and existing medical conditions. For the best personalized guidelines, consider talking to a dietitian or healthcare provider.

Which Cheeses Are Healthiest?

Kippen typically recommends a lower-fat cheese that has fewer calories and less saturated fat. “Part-skim mozzarella and reduced-fat cottage cheese are two of my favorites,” she says. But personal preference also matters. If you have trouble limiting yourself when it comes to milder cheeses, “I would recommend choosing cheese with stronger flavors so that it's easier to have an appropriate portion size,” Kippen says. “It can be a lot easier to have a pinch of parmesan or crumble of feta on your salad than just one ounce of mozzarella.” Ultimately though, it's all about balance. And at the end of the day, it's also healthy to indulge every once in a while.

Maggie Ryan was an assistant editor at PS. A longtime runner and athlete, Maggie has nearly four years of experience covering topics in the wellness space, specializing in fitness, sports, nutrition, and mental health.

Melanie Whyte was a contributing staff writer for PS. Based in NYC, she writes about LGBTQ identity, sex and relationships, pop culture hot takes, mental health, and home improvement. Her work has been featured by Refinery29, Real Simple, Apartment Therapy, Southern Living, Coveteur, NPR, and more.

Chandler Plante (she/her) is an assistant health and fitness editor for PS. She has over four years of professional journalism experience, previously working as an editorial assistant for People magazine and contributing to Ladygunn, Millie, and Bustle Digital Group.