Is Cheese Good for You? Nutrition Facts for Popular Cheeses
Cheese has a way of making simple foods — eggs, salads, sandwiches, pasta, tacos, snack plates — feel more satisfying. But if you love cheese, you may have also wondered: is cheese good for you, or is it something you should limit?
In this article, we’ll look at what cheese actually offers nutritionally — calories, protein, sodium, and more — and how to choose a variety that fits your goals without taking the joy out of eating it.
Is Cheese Healthy? Cheese Nutrition Facts to Know
Yes, cheese can be healthy for many people. It depends on the type, the portion, and what the rest of your diet looks like.
Cheese can provide useful nutrients, including protein, calcium, phosphorus, zinc, vitamin A, and vitamin B12. Calcium supports bone and dental health, muscle function, and nerve signaling. (1,9)
Cheese also contains sodium and saturated fat, so it’s worth looking at both what it contributes and what you may want to moderate. (8)
The goal is not to decide whether cheese is “good” or “bad.” A better question is: What does this cheese add to your meal, and does the portion make sense for you?
Cheese nutrition changes a lot from one type to another. Nutritional profiles vary significantly by type — cheddar, feta, mozzarella, Swiss, Parmesan, and cottage cheese all differ in calories, protein, and sodium. (2,3,4,5,6,7)
Sodium and fat can add up depending on the cheese and serving size. FDA Daily Values can help you put Nutrition Facts labels in context: 2,300 milligrams for sodium and 20 grams for saturated fat per day, based on a 2,000-calorie diet. (8,10)
“Cheese can absolutely fit into a balanced eating pattern. The key is choosing the type and portion that make sense for your goals, then pairing it with foods like fruit, vegetables, beans, or whole grains,” Joanna Gregg, RD, MyFitnessPal Registered Dietitian, says.
This is where tracking can be useful. Logging meals in MyFitnessPal can help you compare cheese calories, protein, saturated fat, and sodium across different brands and portions.
Cheese Calories, Protein, and Sodium by Type
The numbers below are approximate values from specific USDA FoodData Central entries. Exact nutrition can vary by brand, production method, moisture level, and whether the cheese is full-fat, part-skim, reduced-fat, or low-fat. (2,3,4,5,6,7,8)
| Cheese type | Reference amount | Approx. calories | Approx. protein | Approx. sodium | What to know |
| Cheddar cheese | 100 g | 403 | 22.9 g | 653 mg | Classic firm cheese with protein, fat, and sodium. (2) |
| Part-skim mozzarella | 100 g | 254 | 24.3 g | 619 mg | Lower in calories than cheddar in this comparison. (2,3) |
| Swiss cheese | 100 g | 393 | 27 g | 185 mg | A protein-rich firm cheese and lower-sodium option than others in this table. (4) |
| Feta cheese | 100 g | 265 | 14.2 g | 1140 mg | Strong flavor, but sodium can add up. (5) |
| Grated Parmesan cheese | 100 g | 420 | 29.6 g | 1750 mg | High in protein and flavor, but also higher in sodium. (6) |
| Low-fat cottage cheese | 100 g | 82 | 11 g | 321 mg | Lower in calories than the firm cheeses here. Typical servings tend to be larger, so it still contributes meaningful protein. (7) |
This table does not mean one cheese is always best. It shows why “healthy” depends on what you need.
For example, grated Parmesan and Swiss are among the higher-protein options per 100 g in this table. Part-skim mozzarella and low-fat cottage cheese deliver protein with fewer calories — useful if you’re watching your intake. Feta and grated Parmesan can add a lot of flavor in a smaller amount, but they also add more sodium than some other options in the table. (2,3,4,5,6,7)
How To Choose the Healthiest Cheese for You
The healthiest cheese depends on your goals. Here are a few simple ways to think about it.
If you want more protein
Look at protein per serving. In the examples above, grated Parmesan, Swiss, and part-skim mozzarella are among the higher-protein options. (3,4,6)
You can use cheese as part of a meal instead of making it the whole meal. Try cottage cheese with fruit, Swiss on a turkey sandwich, or Parmesan sprinkled over a bean and vegetable soup.
If you want fewer calories
Compare serving sizes first. A 100g serving of part-skim mozzarella has fewer calories than a 100g serving of cheddar or grated Parmesan in the USDA entries used above. (2,3,6)
Another option is to use a smaller amount of a stronger cheese. A little feta, sharp cheddar, or Parmesan can add flavor without needing a large portion.
If you want less sodium
Sodium varies significantly by cheese type and product. Checking the Nutrition Facts label is the most reliable way to compare options. (8,10)
Among the examples in the table, Swiss is the lowest-sodium option — a practical swap if sodium is a concern. Feta and Parmesan are the highest, though their strong flavors mean smaller amounts often go further. (2,3,4,5,6,7)
If you have lactose intolerance
You may not need to avoid all cheese. Some people with lactose intolerance may be able to tolerate hard cheeses over other milk products because they contain less lactose than milk. (11)
“Having lactose intolerance doesn’t mean you have to avoid cheese entirely. Aged cheeses like Swiss and cheddar are naturally much lower in lactose, and many people are surprised by how well they tolerate them. Start small and pay attention to how your body responds,” Gregg says. (11)
Easy Ways To Eat Cheese in a Balanced Way
Cheese works best when it adds flavor, texture, or protein to a meal you already enjoy.
Try these simple ideas:
- Sprinkle Parmesan over pasta, soup, or roasted vegetables.
- Add shredded cheddar to tacos, eggs, or a bean bowl.
- Use part-skim mozzarella on sandwiches, salads, or homemade pizza.
- Crumble feta or goat cheese over a salad or grain bowl.
- Pair string cheese with fruit for an on-the-go snack.
- Add cottage cheese to toast, breakfast bowls, or smoothies (cottage cheese blends smoothly and adds protein).
“Even a small amount of cheese added to your favorite foods can make a balanced meal more satisfying and easier to repeat, ” Gregg says.
You might also like
3 Surprising Cottage Cheese Perks (Beyond All the Protein)
Frequently Asked Questions (FAQs)
- Is cheese good for you?
Cheese can be healthy when it fits your overall eating pattern. It can provide protein, calcium, and other nutrients, but it can also contain sodium and fat, so the type and portion matter. (1,8)
- Does cheese have protein?
Yes — protein ranges from 11 grams per 100g in low-fat cottage cheese to 29.6 grams per 100g in grated Parmesan. (6,7)
- What is the healthiest cheese?
There is no single healthiest cheese. For more protein per 100 g, compare options like grated Parmesan, Swiss, and part-skim mozzarella. For fewer calories, low-fat cottage cheese or part-skim mozzarella may fit well. For lower sodium, Swiss is the lowest-sodium option in this table. (2,3,4,5,6,7)
- What is the lowest calorie cheese?
In the table above, low-fat cottage cheese is the lowest at 82 calories per 100g. Part-skim mozzarella is the next lowest among the examples listed. (2,3,4,5,6,7)
- Can people with lactose intolerance eat cheese?
Some people with lactose intolerance can tolerate small amounts of dairy foods. Aged hard cheeses like cheddar and Swiss tend to be lower in lactose and are often a good starting point. (11)
Bottom Line
So, is cheese healthy? It can be.
The best approach is simple: choose cheese you enjoy, pay attention to serving size, and compare Nutrition Facts labels when sodium or saturated fat matters to you. MyFitnessPal can make that comparison easier across brands and portions. (10)
Have a favorite way to work cheese into a balanced meal? Share it with the MyFitnessPal Community—we’d love to hear how you make it fit your goals.
Consider reading next
Is Oat Milk Bad for You? Get The Full Health Picture
Originally published July 1, 2020; Updated August 26, 2026
The post Is Cheese Good for You? Nutrition Facts for Popular Cheeses appeared first on MyFitnessPal Blog.
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