Top 10 healthiest cheeses

<img src="https://images.immediate.co.uk/production/volatile/sites/30/2024/03/Cheese440-bbac448.jpg?quality=90&resize=620,413" srcset="https://images.immediate.co.uk/production/volatile/sites/30/2024/03/Cheese440-bbac448.jpg?quality=90&resize=360,239 360w, https://images.immediate.co.uk/production/volatile/sites/30/2024/03/Cheese440-bbac448.jpg?quality=90&resize=180,119 180w, " sizes="(max-width: 620px) 100vw, 620px" width="620" height="413" class="wp-image-874715 alignnone size-landscape_thumbnail" alt="A selection of cheeses" title="Top 10 healthiest cheeses" /> <div style="width:50%;min-height:100vh;overflow:hidden;aspect-ratio:16/9;position:relative;">
<style>
.gvtext1,
.gvtext2 {
animation-duration: 5s;
animation-iteration-count: infinite;
animation-direction: alternate;
width:100%;
}

.gvtext1 {
animation-name: gvtext1;
}

.gvtext2 {
animation-name: gvtext2;
}

@keyframes gvtext1 {
0% {
opacity: 1
}

47% {
opacity: 1
}

50% {
opacity: 0
}

100% {
opacity: 0
}
}

@keyframes gvtext2 {
0% {
opacity: 0
}

50% {
opacity: 0
}

53% {
opacity: 1
}

100% {
opacity: 1
}
}
</style>
<div style="font-family:arial;font-size:smaller;position:absolute;height:100%;width:100%;background:rgb(208, 208, 208);border-radius:30px;display:flex;text-align:center;align-items:center;">
<div class="gvtext2" style="position:absolute;">
Green Video Post Element
 Video ID: "33158207a5a0d7c1b18846a0e2d29a61eeba14a4"
 Mix ID: ""
 Player ID: "5e7JRLeY"
</div>
<div class="gvtext1" style="padding: 10px;">
If the player doesn’t appear here within a few seconds, the Player ID or Licence Key (set via IM Green Video settings) might be invalid.
</div>
</div>
<green-video embed-id="5e7JRLeY" content-id="33158207a5a0d7c1b18846a0e2d29a61eeba14a4" mix-id=""></green-video>
</div>

As the hero ingredient of a dish or a tasty finale to a meal, cheese remains ever popular. Read on to discover which varieties should take pride of place on your cheeseboard.
<h2 class="p3">What is cheese?</h2>
Produced from the milk of farm animals, cheese is made by combining milk with salt, live cultures and an acid or enzyme called rennet. There are thousands of different types of cheese with nutritional profiles that vary accordingly – from soft and semi-hard to hard. The less moisture a cheese contains, the longer its shelf life.
Often vilified for being high in saturated fat, recent <a href="https://pubmed.ncbi.nlm.nih.gov/29494487/" target="_blank" rel="noopener">studies</a> suggest fermented dairy products, such as cheese and yogurt, may not be as harmful as we once thought. This is because other nutrients in the product, or the fermentation process itself, may help moderate the effect of saturated fat in the body.
Discover our full range of <a href="/howto/guide/collection/ingredient-focus" target="_blank" rel="noopener">health benefit guides</a> or check out some of our best <a href="/recipes/collection/cheese-recipes" target="_blank" rel="noopener">cheese recipes</a>, from <a href="/recipes/cheese-oat-spring-onion-soda-bread" target="_blank" rel="noopener">cheese, oat and spring onion soda bread</a> to <a href="/recipes/tandoori-paneer-skewers-mango-salsa" target="_blank" rel="noopener">tandoori paneer skewers with mango salsa</a>.
<h2 class="p3">What are the top 10 healthiest cheeses?</h2>
<h3 class="p3">1. Gouda</h3>
A traditional <a href="https://pubmed.ncbi.nlm.nih.gov/29274971/" target="_blank" rel="noopener">washed-curd cheese</a> made from cow’s milk and brined before ripening, gouda is instantly recognised by its signature holes that are formed by gasses released during <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8358398/" target="_blank" rel="noopener">fermentation</a>.
Being a semi-hard cheese, gouda is especially rich in the mineral calcium and an exceptionally <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5946231/" target="_blank" rel="noopener">good source of vitamin K2</a>, nutrients needed for healthy bones and teeth. It’s also a source of compounds that inhibit the angiotensin-converting enzyme (ACE) by relaxing veins and arteries with the potential to help lower <a href="https://pubmed.ncbi.nlm.nih.gov/36671770/" target="_blank" rel="noopener">blood pressure</a>.
Gouda contains <a href="https://www.sciencedirect.com/science/article/pii/S0022316622020120?via%3Dihub" target="_blank" rel="noopener">antioxidants</a> that appear to <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8956798/" target="_blank" rel="noopener">protect the cardiovascular system</a> from the effects of high levels of salt; this is especially relevant for those who are <a href="/howto/guide/spotlight-high-blood-pressure">salt-sensitive</a>.
A 25g serving of gouda provides:
<ul class="ul1">
<li class="li3">94kcals/390kJ</li>
<li class="li3">6.3g protein</li>
<li class="li3">7.7g fat</li>
<li class="li3">5.1g saturated fat</li>
<li class="li3">193mg calcium</li>
<li class="li3">0.578g salt</li>
</ul>
Check out our recipe for <a href="/recipes/roast-jerusalem-artichokes-leeks-creme-fraiche-shaved-gouda-hazelnuts" target="_blank" rel="noopener">roast Jerusalem artichokes and leeks with crème fraîche, shaved gouda & hazelnuts</a>.
<h3 class="p3">2. Edam</h3>
Originating from the Netherlands, edam is made from semi-skimmed cow’s milk. It has a lower calorie and fat content than many other cheese varieties and an impressive calcium contribution.
Like gouda, edam contains the same compounds that have a <a href="https://pubmed.ncbi.nlm.nih.gov/36671770/" target="_blank" rel="noopener">blood pressure lowering effect</a> as well as <a href="https://www.sciencedirect.com/science/article/pii/S0022316622020120?via%3Dihub" target="_blank" rel="noopener">antioxidants</a> that protect the cardiovascular system from the effects of high levels of salt.
A 25g serving of edam provides:
<ul class="ul1">
<li class="li3">85kcals/354kJ</li>
<li class="li3">6.7g protein</li>
<li class="li3">6.5g fat</li>
<li class="li3">4.0g saturated fat</li>
<li class="li3">199mg calcium</li>
<li class="li3">0.623g salt</li>
</ul>
Check out our recipes for <a href="/recipes/autumn-vegetable-soup-cheesy-toasts" target="_blank" rel="noopener">autumn vegetable soup with cheesy toasts</a> and <a href="/recipes/sweet-potato-shallot-quesadillas" target="_blank" rel="noopener">sweet potato & shallot quesadillas</a>.
<h3><div class="image-handler__container image-handler__container–full" style="padding-bottom: calc(100% * (350 / 700));">
<picture>
<source media="(max-width: 320px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2024/03/Goats-cheese700-9533868.jpg?webp=true&quality=90&resize=300%2C150, https://images.immediate.co.uk/production/volatile/sites/30/2024/03/Goats-cheese700-9533868.jpg?webp=true&quality=45&resize=600%2C300 2x" type="image/webp">
<source media="(max-width: 320px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2024/03/Goats-cheese700-9533868.jpg?quality=90&resize=300%2C150, https://images.immediate.co.uk/production/volatile/sites/30/2024/03/Goats-cheese700-9533868.jpg?quality=45&resize=600%2C300 2x" type="image/jpeg">
<source media="(max-width: 375px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2024/03/Goats-cheese700-9533868.jpg?webp=true&quality=90&resize=355%2C178" type="image/webp">
<source media="(max-width: 375px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2024/03/Goats-cheese700-9533868.jpg?quality=90&resize=355%2C178" type="image/jpeg">
<source media="(max-width: 425px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2024/03/Goats-cheese700-9533868.jpg?webp=true&quality=90&resize=405%2C203" type="image/webp">
<source media="(max-width: 425px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2024/03/Goats-cheese700-9533868.jpg?quality=90&resize=405%2C203" type="image/jpeg">
<source media="(max-width: 589px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2024/03/Goats-cheese700-9533868.jpg?webp=true&quality=90&resize=554%2C277" type="image/webp">
<source media="(max-width: 589px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2024/03/Goats-cheese700-9533868.jpg?quality=90&resize=554%2C277" type="image/jpeg">
<source media="(min-width: 992px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2024/03/Goats-cheese700-9533868.jpg?webp=true&quality=90&resize=620%2C310" type="image/webp">
<source media="(min-width: 992px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2024/03/Goats-cheese700-9533868.jpg?quality=90&resize=620%2C310" type="image/jpeg">
<source media="(min-width: 768px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2024/03/Goats-cheese700-9533868.jpg?webp=true&quality=90&resize=408%2C204" type="image/webp">
<source media="(min-width: 768px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2024/03/Goats-cheese700-9533868.jpg?quality=90&resize=408%2C204" type="image/jpeg">
<source media="(min-width: 590px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2024/03/Goats-cheese700-9533868.jpg?webp=true&quality=90&resize=556%2C278" type="image/webp">
<source media="(min-width: 590px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2024/03/Goats-cheese700-9533868.jpg?quality=90&resize=556%2C278" type="image/jpeg">
<img class="wp-image-874720 align size-full image-handler__image image-handler__image–full no-wrap js-lazyload" srcset="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==" data-src="https://images.immediate.co.uk/production/volatile/sites/30/2024/03/Goats-cheese700-9533868.jpg?quality=90&resize=620%2C310" width="700" height="350" alt="Goat’s cheese" title="Top 10 healthiest cheeses">
</source></source></source></source></source></source></source></source></source></source></source></source></source></source></picture>
</div></h3>
<h3>3. Goat’s cheese</h3>
This tangy, soft cheese is made from goat’s milk and has a higher <a href="https://pubmed.ncbi.nlm.nih.gov/28159270/" target="_blank" rel="noopener">medium chain fatty acid</a> content than cheese made from cow’s milk. These types of fats are more rapidly absorbed during digestion making them <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6683029/" target="_blank" rel="noopener">less likely to be stored as body fat</a>.
Goat’s milk has lower levels of the milk sugar, lactose, making it generally easier to digest for those with <a href="/howto/guide/lactose-intolerance-children" target="_blank" rel="noopener">lactose intolerance</a>. It also contains <a href="https://pubmed.ncbi.nlm.nih.gov/29070042/" target="_blank" rel="noopener">A2 casein</a>, a protein that some people find <a href="https://pubmed.ncbi.nlm.nih.gov/27039383/" target="_blank" rel="noopener">easier to digest than cow’s milk</a>, which contains A1 casein.
A 25g serving of goat’s cheese provides:
<ul class="ul1">
<li class="li3">80kcals/332kJ</li>
<li class="li3">5.3g protein</li>
<li class="li3">6.5g fat</li>
<li class="li3">4.5g saturated fat</li>
<li class="li3">33mg calcium</li>
<li class="li3">0.375g salt</li>
</ul>
Try our recipes for <a href="/recipes/goats-cheese-caramelised-onion-frittata-lemony-green-salad" target="_blank" rel="noopener">goat’s cheese & caramelised onion frittata with a lemony green salad</a> and <a href="/recipes/goats-cheese-pear-walnut-tartines" target="_blank" rel="noopener">goat’s cheese, pear & walnut tartines</a>.
<h3 class="p3">4. Parmesan</h3>
A hard cheese, <a href="/glossary/parmesan-glossary" target="_blank" rel="noopener">parmesan</a> is made from unpasteurised cow’s milk and aged for at least 12 months. The names parmesan and <a href="https://www.gov.uk/protected-food-drink-names/parmigiano-reggiano" target="_blank" rel="noopener">Parmigiano Reggiano</a> are protected under Italian and European law, so any cheese carrying the name must originate from designated provinces in Italy.
Parmesan has mineral-binding compounds that make it an especially useful source of <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5654426/" target="_blank" rel="noopener">bone-building minerals</a>, such as calcium and phosphorus. It also contains proteins that may <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5654426/" target="_blank" rel="noopener">modulate the immune system</a> as well as having <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5654426/" target="_blank" rel="noopener">blood pressure lowering effects</a>.
Thanks to its long aging process, parmesan has very <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5654426/" target="_blank" rel="noopener">low levels of lactose</a>, making it a potential option for those with <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4586535/" target="_blank" rel="noopener">lactose intolerance</a>. However, since it contains cow’s rennet, it’s not suitable for those following a vegetarian diet.
A 25g serving of parmesan provides:
<ul class="ul1">
<li class="li3">104kcals/432kJ</li>
<li class="li3">9.1g protein</li>
<li class="li3">7.4g fat</li>
<li class="li3">4.8g saturated fat</li>
<li class="li3">256mg calcium</li>
<li class="li3">0.412g salt</li>
</ul>
This versatile cheese works in so many different recipes, our favourites include <a href="/recipes/parmesan-spring-chicken" target="_blank" rel="noopener">parmesan spring chicken</a> and <a href="/recipes/pea-mint-spring-onion-soup-parmesan-biscuits" target="_blank" rel="noopener">pea, mint & spring onion soup with parmesan biscuits</a>.
<h3 class="p3">5. Paneer</h3>
An Indian cheese made from whole cow’s milk combined with a fruit or vegetable acid such as lemon juice. Being made without the use of animal rennet makes paneer suitable for <a href="/howto/guide/vegetarian-diet-health-benefits-tips" target="_blank" rel="noopener">lacto-vegetarians</a>.
With its relatively high fat content, <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4008736/" target="_blank" rel="noopener">paneer</a> is a useful source of fat-soluble vitamins, including vitamins A and D. It’s also significantly lower in salt than most other varieties of cheese.
Eating <a href="https://pubmed.ncbi.nlm.nih.gov/1877906/" target="_blank" rel="noopener">cheese</a>, such as <a href="https://pubmed.ncbi.nlm.nih.gov/29736496/" target="_blank" rel="noopener">paneer</a>, as the final component of a meal may help reduce dental caries.
A 25g serving of paneer provides:
<ul class="ul1">
<li class="li3">82 kcals/341 kJ</li>
<li class="li3">6.5g protein</li>
<li class="li3">6.1g fat</li>
<li class="li3">3.9g saturated fat</li>
<li class="li3">34mg calcium</li>
<li class="li3">0.02g salt</li>
</ul>
Paneer is a non-aged, non-melting soft cheese with a mild flavour, and it keeps its shape when cooked making it perfect in curries and side dishes.
Check out our top paneer recipes, including <a href="/recipes/paneer-korma" target="_blank" rel="noopener">paneer korma</a>, <a href="/recipes/spiced-broccoli-paneer-peas-garam-masala-cashews" target="_blank" rel="noopener">spiced broccoli, paneer and peas with garam masala cashews</a>, and <a href="/recipes/spiced-broccoli-paneer-peas-garam-masala-cashews" target="_blank" rel="noopener">paneer with broccoli and sesame</a>.
<div class="image-handler__container image-handler__container–full" style="padding-bottom: calc(100% * (350 / 700));">
<picture>
<source media="(max-width: 320px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2024/03/Mozzerella700-788a7ef.jpg?webp=true&quality=90&resize=300%2C150, https://images.immediate.co.uk/production/volatile/sites/30/2024/03/Mozzerella700-788a7ef.jpg?webp=true&quality=45&resize=600%2C300 2x" type="image/webp">
<source media="(max-width: 320px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2024/03/Mozzerella700-788a7ef.jpg?quality=90&resize=300%2C150, https://images.immediate.co.uk/production/volatile/sites/30/2024/03/Mozzerella700-788a7ef.jpg?quality=45&resize=600%2C300 2x" type="image/jpeg">
<source media="(max-width: 375px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2024/03/Mozzerella700-788a7ef.jpg?webp=true&quality=90&resize=355%2C178" type="image/webp">
<source media="(max-width: 375px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2024/03/Mozzerella700-788a7ef.jpg?quality=90&resize=355%2C178" type="image/jpeg">
<source media="(max-width: 425px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2024/03/Mozzerella700-788a7ef.jpg?webp=true&quality=90&resize=405%2C203" type="image/webp">
<source media="(max-width: 425px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2024/03/Mozzerella700-788a7ef.jpg?quality=90&resize=405%2C203" type="image/jpeg">
<source media="(max-width: 589px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2024/03/Mozzerella700-788a7ef.jpg?webp=true&quality=90&resize=554%2C277" type="image/webp">
<source media="(max-width: 589px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2024/03/Mozzerella700-788a7ef.jpg?quality=90&resize=554%2C277" type="image/jpeg">
<source media="(min-width: 992px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2024/03/Mozzerella700-788a7ef.jpg?webp=true&quality=90&resize=620%2C310" type="image/webp">
<source media="(min-width: 992px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2024/03/Mozzerella700-788a7ef.jpg?quality=90&resize=620%2C310" type="image/jpeg">
<source media="(min-width: 768px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2024/03/Mozzerella700-788a7ef.jpg?webp=true&quality=90&resize=408%2C204" type="image/webp">
<source media="(min-width: 768px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2024/03/Mozzerella700-788a7ef.jpg?quality=90&resize=408%2C204" type="image/jpeg">
<source media="(min-width: 590px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2024/03/Mozzerella700-788a7ef.jpg?webp=true&quality=90&resize=556%2C278" type="image/webp">
<source media="(min-width: 590px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2024/03/Mozzerella700-788a7ef.jpg?quality=90&resize=556%2C278" type="image/jpeg">
<img class="wp-image-874718 align size-full image-handler__image image-handler__image–full no-wrap js-lazyload" srcset="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==" data-src="https://images.immediate.co.uk/production/volatile/sites/30/2024/03/Mozzerella700-788a7ef.jpg?quality=90&resize=620%2C310" width="700" height="350" alt="Mozzarella being sliced on a board" title="Top 10 healthiest cheeses">
</source></source></source></source></source></source></source></source></source></source></source></source></source></source></picture>
</div>
<h3 class="p3">6. Mozzarella</h3>
A soft, white <a href="https://pubmed.ncbi.nlm.nih.gov/33300482/" target="_blank" rel="noopener">fresh cheese</a> with a high moisture content, this Italian cheese is typically made from buffalo’s or cow’s milk. It has a low calorie, fat and salt content, and is a source of beneficial microbes, although this may vary depending on the <a href="https://pubmed.ncbi.nlm.nih.gov/26304391/" target="_blank" rel="noopener">milk source</a> used.
A 25g serving of mozzarella provides:
<ul class="ul1">
<li class="li3">64 kcals/267kJ</li>
<li class="li3">4.7g protein</li>
<li class="li3">5.1g fat</li>
<li class="li3">3.4g saturated fat</li>
<li class="li3">90mg calcium</li>
<li class="li3">0.30g salt</li>
</ul>
Mozzarella works well in cooked foods because of its ability to <a href="https://pubmed.ncbi.nlm.nih.gov/29085119/" target="_blank" rel="noopener">melt, stretch and brown</a> when heated.
Use mozzarella to make our <a href="/recipes/mozzarella-tomato-chilli-salsa" target="_blank" rel="noopener">mozzarella with tomato and chilli salsa</a>, <a href="/recipes/roast-aubergine-parmigiana" target="_blank" rel="noopener">roast aubergine parmigiana</a> and <a href="/recipes/summery-stuffed-squash" target="_blank" rel="noopener">summery stuffed squash</a>.
<h3 class="p3">7. Ricotta</h3>
This creamy Italian cheese is made from the watery by-product of other cheeses, including mozzarella. The <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8626695/" target="_blank" rel="noopener">easily digestible protein</a> in <a href="/glossary/ricotta-glossary" target="_blank" rel="noopener">ricotta</a> comes mostly in the form of <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5149046/" target="_blank" rel="noopener">whey</a>, which studies suggest may play an <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7835905/" target="_blank" rel="noopener">immune-supportive role</a>.
A 25g serving of ricotta provides:
<ul class="ul1">
<li class="li3">36kcals/150kJ</li>
<li class="li3">2.4g protein</li>
<li class="li3">2.8g fat</li>
<li class="li3">1.7g saturated fat</li>
<li class="li3">60mg calcium</li>
<li class="li3">0.06g salt</li>
</ul>
Ricotta is significantly lower in fat and calories, yet has a deliciously creamy texture that works well in both sweet and savoury dishes.
Enjoy ricotta in our <a href="/recipes/herb-ricotta-chicken-mushroom-rice" target="_blank" rel="noopener">herb and ricotta chicken with mushroom rice</a>, <a href="/recipes/fig-nut-seed-bread-ricotta-fruit" target="_blank" rel="noopener">fig, nut and seed bread with ricotta</a> and <a href="/recipes/white-chocolate-ricotta-cheesecake">fruit and white chocolate and ricotta cheesecake</a>.
<h3 class="p3">8. Cottage cheese</h3>
A soft, white cheese made from the loose curds of cow’s milk, cottage cheese has a unique protein-to-calorie ratio. It’s this high protein combined with low-calorie content that makes cottage cheese a good choice for weight management, with studies suggesting it may even be <a href="https://pubmed.ncbi.nlm.nih.gov/25772196/" target="_blank" rel="noopener">as satiating as eating an egg</a>.
<a href="https://www.researchgate.net/publication/333834331_Cottage_cheese_in_a_diet_-_a_review" target="_blank" rel="noopener">Cottage cheese</a> is a valuable addition to the diet of women at risk of osteoporosis, for those whose diet is generally low in calcium and athletes looking to increase their protein intake through whole food.
A 25g serving of cottage cheese provides:
<ul class="ul1">
<li class="li3">26kcals/108kJ</li>
<li class="li3">2.4g protein</li>
<li class="li3">1.5g fat</li>
<li class="li3">0.8g saturated fat</li>
<li class="li3">32mg calcium</li>
<li class="li3">0.15g salt</li>
</ul>
Find inspiration with our tasty recipes, including <a href="/recipes/cottage-cheese-fritters" target="_blank" rel="noopener">cottage cheese fritters</a>, <a href="/recipes/spicy-tuna-cottage-cheese-jacket" target="_blank" rel="noopener">spicy tuna and cottage cheese jacket</a>, and <a href="/recipes/open-cottage-cheese-pepper-sandwich" target="_blank" rel="noopener">open cottage cheese and pepper sandwich</a>.
<div class="image-handler__container image-handler__container–full" style="padding-bottom: calc(100% * (350 / 700));">
<picture>
<source media="(max-width: 320px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2024/03/Cheddar700-a165370.jpg?webp=true&quality=90&resize=300%2C150, https://images.immediate.co.uk/production/volatile/sites/30/2024/03/Cheddar700-a165370.jpg?webp=true&quality=45&resize=600%2C300 2x" type="image/webp">
<source media="(max-width: 320px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2024/03/Cheddar700-a165370.jpg?quality=90&resize=300%2C150, https://images.immediate.co.uk/production/volatile/sites/30/2024/03/Cheddar700-a165370.jpg?quality=45&resize=600%2C300 2x" type="image/jpeg">
<source media="(max-width: 375px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2024/03/Cheddar700-a165370.jpg?webp=true&quality=90&resize=355%2C178" type="image/webp">
<source media="(max-width: 375px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2024/03/Cheddar700-a165370.jpg?quality=90&resize=355%2C178" type="image/jpeg">
<source media="(max-width: 425px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2024/03/Cheddar700-a165370.jpg?webp=true&quality=90&resize=405%2C203" type="image/webp">
<source media="(max-width: 425px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2024/03/Cheddar700-a165370.jpg?quality=90&resize=405%2C203" type="image/jpeg">
<source media="(max-width: 589px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2024/03/Cheddar700-a165370.jpg?webp=true&quality=90&resize=554%2C277" type="image/webp">
<source media="(max-width: 589px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2024/03/Cheddar700-a165370.jpg?quality=90&resize=554%2C277" type="image/jpeg">
<source media="(min-width: 992px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2024/03/Cheddar700-a165370.jpg?webp=true&quality=90&resize=620%2C310" type="image/webp">
<source media="(min-width: 992px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2024/03/Cheddar700-a165370.jpg?quality=90&resize=620%2C310" type="image/jpeg">
<source media="(min-width: 768px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2024/03/Cheddar700-a165370.jpg?webp=true&quality=90&resize=408%2C204" type="image/webp">
<source media="(min-width: 768px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2024/03/Cheddar700-a165370.jpg?quality=90&resize=408%2C204" type="image/jpeg">
<source media="(min-width: 590px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2024/03/Cheddar700-a165370.jpg?webp=true&quality=90&resize=556%2C278" type="image/webp">
<source media="(min-width: 590px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2024/03/Cheddar700-a165370.jpg?quality=90&resize=556%2C278" type="image/jpeg">
<img class="wp-image-874726 align size-full image-handler__image image-handler__image–full no-wrap js-lazyload" srcset="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==" data-src="https://images.immediate.co.uk/production/volatile/sites/30/2024/03/Cheddar700-a165370.jpg?quality=90&resize=620%2C310" width="700" height="350" alt="Cheddar cheese with grapes" title="Top 10 healthiest cheeses">
</source></source></source></source></source></source></source></source></source></source></source></source></source></source></picture>
</div>
<h3 class="p3">9. Cheddar</h3>
An English semi-hard cheese, <a href="/glossary/cheddar-glossary" target="_blank" rel="noopener">cheddar</a> is made from cow’s milk. It’s rich in protein and calcium, and a good source of <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5946231/" target="_blank" rel="noopener">vitamin K2</a>, which we need for healthy bones and teeth. This <a href="https://pubmed.ncbi.nlm.nih.gov/34785587/" target="_blank" rel="noopener">vitamin</a> also plays an important role in how we use calcium and prevents it from being laid down in arteries and veins, which can inhibit blood flow and lead to an <a href="https://pubmed.ncbi.nlm.nih.gov/27494446/" target="_blank" rel="noopener">increased risk of heart disease</a>.
High in the amino acid <a href="https://pubmed.ncbi.nlm.nih.gov/33668674/" target="_blank" rel="noopener">leucine</a> that stimulates muscle synthesis, cheese like cheddar <a href="https://pubmed.ncbi.nlm.nih.gov/35020907/" target="_blank" rel="noopener">increases muscle protein manufacture</a> both at rest and during recovery from exercise.
A 25g serving of cheddar provides:
<ul class="ul1">
<li class="li3">104kcals/431kJ</li>
<li class="li3">6.3g protein</li>
<li class="li3">8.7g fat</li>
<li class="li3">5.4g saturated fat</li>
<li class="li3">185mg calcium</li>
<li class="li3">0.453g salt</li>
</ul>
Try cheddar in our easy recipes <a href="/recipes/courgette-potato-cheddar-soup" target="_blank" rel="noopener">courgette, potato and cheddar soup</a>, and <a href="/recipes/tomato-harissa-stew-cheddar-dumplings" target="_blank" rel="noopener">tomato and harissa stew with cheddar dumplings.</a>
<h3 class="p3">10. Feta</h3>
Typically made from sheep’s or goat’s milk combined with rennet, this Greek cheese is soft and tangy to taste. Typically packaged in a brine to help preserve its freshness, <a href="/glossary/feta-glossary" target="_blank" rel="noopener">feta</a> is comparatively high in salt.
Like other full-fat dairy products, feta is a source of <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7401241/" target="_blank" rel="noopener">conjugated linoleic acid (CLA)</a> which is associated with improvements in body mass composition and cardiovascular disease. However, although <a href="https://pubmed.ncbi.nlm.nih.gov/23288564/" target="_blank" rel="noopener">CLA levels</a> increase during ripening, they decrease as the cheese ages.
A 25g serving of feta provides:
<ul class="ul1">
<li class="li3">62kcals/259kJ</li>
<li class="li3">3.9g protein</li>
<li class="li3">5.0g fat</li>
<li class="li3">3.4g saturated fat</li>
<li class="li3">90mg calcium</li>
<li class="li3">0.625g salt</li>
</ul>
Check out our favourite feta recipes: <a href="/recipes/baked-feta-sesame-honey" target="_blank" rel="noopener">baked feta with sesame and honey</a>, and <a href="/recipes/crispy-grilled-feta-saucy-butter-beans" target="_blank" rel="noopener">crispy grilled feta with saucy butter beans</a>.
<h2 class="p3">Enjoyed this? Now read…</h2>
<a href="/howto/guide/health-benefits-feta-cheese" target="_blank" rel="noopener">Top health benefits of feta</a> 
<a href="/howto/guide/halloumi-healthy" target="_blank" rel="noopener">Is halloumi healthy?</a> 
<a href="/howto/guide/health-benefits-kefir#" target="_blank" rel="noopener">Top 10 health benefits of kefir</a> 
<a href="/howto/guide/full-fat-vs-low-fat-how-to-choose-the-best-dairy-products-for-your-health" target="_blank" rel="noopener">Full fat vs low fat: how to choose the best dairy products for your health</a> 
<a href="/howto/guide/which-milk-right-you" target="_blank" rel="noopener">Which milk is healthiest?</a>
Get recipe inspiration with these comforting creations: 

<a href="/howto/guide/cheese-recipes-our-gooiest-most-indulgent-creations-ever" target="_blank" rel="noopener">Top 10 melted cheese recipes</a>
Love cheese? Check out our <a href="/howto/guide/bbc-good-food-cheese-club" target="_blank" rel="noopener">cheese club</a>.
<hr>
This page was reviewed on 12 February 2024 by Kerry Torrens.
Kerry Torrens BSc. (Hons) PgCert MBANT is a registered nutritionist with a post graduate diploma in personalised nutrition & nutritional therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including BBC Good Food. Follow Kerry on Instagram at <a style="font-weight: inherit" href="https://www.instagram.com/kerry_torrens_nutrition_/?hl=en" target="_blank" rel="noopener">@kerry_torrens_nutrition_</a>
All health content on bbcgoodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website <a title="http://www.immediate.co.uk/terms-and-conditions" href="http://www.immediate.co.uk/terms-and-conditions" target="_blank" rel="noopener">terms and conditions</a> for more information.