Health Benefits of Cheese
Medically reviewed by Kierra Brown, RDMedically reviewed by Kierra Brown, RD
Cheese is a dairy product rich in protein, fat, calcium, phosphorus, and vitamins A, K, and B. There are many types of cheese. You can choose a cheese based on taste, smell, what you cook with, how it is made, and your dietary limitations.
Cheese is one of the most consumed dairy products in the United States. Cheese consumption has been increasing almost every year since 1995, with the average person in the U.S. now eating about 39 pounds of cheese a year.
Dietary guidelines recommend cheese as part of a balanced diet. Its consumption may help lower the risk of heart disease, type 2 diabetes, and bone fractures, but the evidence is not always clear.
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Supports Bone Health
Women who’ve experienced menopause, as well as older men, are more likely to get osteoporosis, a bone disease characterized by weaker bones. Weaker bones can make you more susceptible to breaking bones.
A diet low in calcium, vitamin D, and protein can contribute to osteoporosis development. Cheese has all those nutrients, as well as phosphorus and magnesium, which are also essential for strong bones.
One study examined how dairy food affects fracture (bone breaks) among women over 24 years old. The researchers found that eating more than two servings of dairy daily, including cheese, can lower fracture risk.
May Improve Heart Health
Research has found that cheese consumption is linked to a lower risk of heart disease and death from heart disease.
The study didn't specify the types of cheese consumed. When selecting cheese with heart health in mind, keep in mind that the American Heart Association (AHA) advises eating low-fat or fat-free dairy to limit saturated fat and sodium intake since high saturated fat and sodium intake can increase the risk of heart disease.
Supports Gut Health
Cheese can have probiotics. Probiotics are living tiny organisms found in some foods. When you eat cheese, probiotics reach your gut. Probiotics are good for gut health because they help digestion, protect against harmful microorganisms, and provide nutrients.
Maintains Dental Health
Eating cheese may decrease tooth decay. A study showed that eating 25 grams (g) of the Italian Grana Padano variety of cheese can reduce bacteria that cause tooth decay. This may be because the cheese helps create a better makeup of microorganisms in the mouth.
Because cheese has high amounts of calcium, the food can also help in protecting and rebuilding tooth enamel.
May Help Manage Blood Sugar
Cheese is high in protein and fat, so it doesn't affect your blood sugar levels as much as foods with carbohydrates.
Cheese contains a fatty acid called conjugated linoleic acid (CLA). These fatty acids have been linked to decreased blood sugar and cholesterol levels, though the evidence is unclear.
How much CLA cheese has varies based on factors such as what the animals supplying the cheese eat, when they produce milk, and how long the cheese ages. Cheeses that age longer can have higher CLA.
May Support Muscle Gain
Cheese contains a good amount of protein and other nutrients that help build muscle. An older, small study examined how cheese affects muscle protein synthesis in men aged 18-35. Eating cheese concentrate equivalent to 30 g of protein after exercise increased muscle protein synthesis and recovery.
However, you’d need to eat almost 100 g to over 200 g of cheese (depending on the type of cheese) to get 30 g of protein. This isn't cost-effective or doable for many people. You can add some cheese to your post-workout meal to potentially help you build muscle and prepare for the next session.
Consider choosing high-protein cheeses such as Parmesan, Romano, Gruyère, Swiss, and Edam.
Nutrition of Cheese
The nutrition in cheese changes based on the type. Some cheeses have higher fat, protein, calcium, and sodium than others. For example, cheddar cheese has higher fat, protein, calcium, and cholesterol than feta cheese or full-fat cottage cheese. Cheddar cheese is the most consumed cheese in the U.S. Here’s the nutritional profile of one slice (1 ounce/28 g) of cheddar cheese:
Calories: 113
Fat: 9.32 g
Saturated Fat: 5.29 g
Unsaturated Fat: 2.89 g
Sodium: 183 milligrams (mg)
Calcium: 199 mg, or about 20% of the Daily Value (DV)
Selenium: 7.9 micrograms (mcg), or about 14% of the DV
Carbohydrates: 0.94 g
Fiber: 0 g
Added sugars: 0 g
Protein: 6.41 g
Cheese also contains vitamins such as A, K2, B2, B9 (folate), and B12 and minerals like calcium, phosphorus, magnesium, and sodium.
Cheese is generally high in saturated fats and sodium. This can be a concern, especially for people who already have or are at risk for heart disease. The AHA recommends consuming fat-free and low-fat cheeses like cottage cheese.
Risks of Cheese
Eating cheese is generally safe for most people. However, people with specific conditions may need to be mindful of how much cheese they eat.
High Saturated Fatty Acids
Cheese, in general, contains high fat. Fat is good for your health, but the type of fat is important. Cheese contains more saturated fats (unhealthy fats) than unsaturated fats (healthy fats). Eating too much saturated fat can cause heart disease. That's why people with heart diseases or an increased risk of heart disease are advised to limit full-fat dairy products.
Mascarpone, cheddar, Parmesan, brie, soft goat cheese, Edam, and feta contain more saturated fat. Ricotta, cottage cheese, reduced-fat processed cheese, half-fat cheddar, reduced-fat cottage cheese, and quark have less saturated fats.
High Sodium
High sodium intake can cause heart disease. It’s recommended that people not eat more than 2,300 mg—and ideally no more than 1,500 mg—of sodium a day.
If you’re watching how much salt you eat, consider picking cheeses with less salt, like mozzarella and cottage cheese. Aged and processed cheeses such as feta, blue, Parmesan, American cheese, and halloumi contain more salt.
Intolerance and Allergy
Don't consume the product if you are allergic to milk used in cheese. For example, eating goat's cheese can be dangerous if you're allergic to goat milk.
Cheese also contains lactose but in different amounts based on the type of cheese. If you're lactose-sensitive or lactose-intolerant, you can choose cheeses that are either lactose-free or have lower amounts of lactose. Hard and semi-hard cheeses have lower lactose in them.
Tips for Consuming Cheese
Cheese is great all alone. It also gives flavor and texture when included as part of a meal. You can add cheese in omelets, salads (Greek salad with feta cheese), pasta (mac & cheese), desserts (cheesecake and tiramisu), vegetables (stuffing with cheese), sandwiches, and dip sauces.
Here are some more tips:
When choosing a cheese for a recipe, consider what type of flavor you want to bring to a meal: spicy (blue cheese), fresh (feta), creamy (ricotta), nutty (Parmesan), and smoky (gouda).
If you're sensitive to lactose, you can opt for cheeses that naturally contain lower lactose, such as goat's cheese, brie, and feta cheese.
While cheese is readily available at stores, you can also make your cheese at home. Although some cheeses are not easy to make, others are easy if you have milk, acidic food (vinegar or lemon), salt, and spices. Cottage cheese is one of the easiest to make at home.
Make sure you store cheese properly and use it within the proper amount of time.
Cheese is often categorized into soft and hard cheeses. You must refrigerate soft cheeses like cottage and cream cheese. Typically, cottage cheese can be stored for one week and cream cheese for two weeks.
You don’t have to refrigerate hard cheeses if they’re not opened. You can store hard cheeses such as cheddar, Parmesan, Swiss, and American cheese in their original package in a cool, dry place for six months. You can also freeze hard cheeses for six months. However, if you open the hard cheese, read the packaging information for suggested storage time. They’re often good for 3-4 weeks after opening.
A Quick Review
Cheese is a dairy food that contains protein, minerals, vitamins, and probiotics. It can have many benefits, including potentially supporting bone, heart, gut, dental, and muscle health. U.S. dietary guidelines suggest getting three servings of dairy daily, which can include cheese.
There are many types of cheese, each with its own flavor and nutritional profile. Talk with your healthcare provider about which cheeses may be best for you and how much you should have.
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