The eight best cheeses for your health, ranked by a nutritionist: From bone-strengthening cheddar to sleep-boosting brie

Grated over a steaming jacket potato, smushed onto a cracker with a swipe of quince jelly, squashed between two thick slices of buttered bread with a smattering of onions… there are unlimited ways to enjoy cheese. 

But sadly for cheese fiends, due to its reputation for having high levels of saturated fat, experts have long warned to only enjoy the golden dairy product as an occasional treat, or if you’re on a diet, avoid it altogether. 

Cheese has been linked to ‘bad’ cholesterol which increases the risk of heart disease, type 2 diabetes and stroke. 

Eaten in large quantities—especially when it is a key component of a calorific meal such as pizza or macaroni cheese—cheese has been labelled a cause of weight gain, and life-limiting obesity.

But have we spent so long vilifying cheese—which is the end product of fermenting milk from cows, sheep or goats with carefully selected mould strains—that we have forgotten it can be a nutritional powerhouse? 

According to one leading nutritionist, the answer is yes—and furthermore, some studies have found that indulging in the moreish dairy product could help us live longer. 

‘Nutritionally, cheese is an excellent source of high-quality protein, calcium, phosphorus, vitamin B12 and vitamin A, which in combination are good for bone health, muscle repair and energy metabolism,’ says Rob Hobson, a registered nutritionist and author of Unprocess Your Family Life. 

‘Some traditional cheese also contain beneficial bacteria that can support gut health.’ 

Is cheese really a ticking timebomb for our wellbeing and waistline, or a misunderstood foodstuff that can improve our lives? The answer, it seems, is nuanced.

One of the main issues people take with cheese is its fat content, explains Hobson.

Whilst a small amount of fat is an essential part of a healthy balanced diet because it is a source of essential fatty acids which the body cannot make itself, saturated fat is associated with raised levels of LDL, or ‘bad’ cholesterol. 

According to the NHS, most people in the UK eat too much saturated fat—most of which come from animal sources—which has been linked to an increased risk of heart disease. 

But according to Hobson: ‘The relationship between cheese and heart health isn’t as straightforward as its saturated fat content might suggest.’ 

For example, a study published in the journal Advances in Nutrition found no significant link between cheese and heart disease, instead highlighting a neutral and even slightly protective effect. 

Whilst food experts still don’t fully understand exactly why fat in cheese may be beneficial, there has been a number of theories put forward. One of these is the ‘dairy matrix effect’. 

‘Even though cheese is relatively high in saturated fat, studies show that the “food matrix”—the combination of nutrients, calcium and milk fats—can influence how these fats are absorbed and how they affect cholesterol.’ 

Cholesterol is a waxy, fat-like substance made in the liver and found in all cells throughout the body which helps the body digest dietary fats.

Lipoproteins, the most commonly known being LDLs and HDLs, transport cholesterol around the body.  

High cholesterol occurs when LDLs dump cholesterol in the arteries, restricting blood flow to tissues and organs, increasing the risk of heart disease and stroke. 

However, as Hobson explains, overall, moderate cheese consumption hasn’t been consistently linked with a higher risk of heart disease in large-scale research. 

This could be because the dairy product contributes to a less harmful form of bad cholesterol, while raising ‘good’ HDL cholesterol, which carries excess fat back to the liver where it can be excreted. 

This ‘matrix’ can also help explain why melted cheese has been shown to raise cholesterol more than a basic slice of cheese, Hobson added, though researchers are still working out why. 

‘Either way, because some cheeses are salty and calorie-dense, portion control still matters when it comes to heart health, especially for people with high blood pressure or elevated cholesterol,’ Hobson says. 

Full-fat cheese is generally quite high in calories. For example one 30g slice of Tesco’s mature cheddar cheese contains around 125 calories and 10.5g of fat. Parmesan, grated high on bowls of pasta, contains around the same amount per 30g  serving—which many of us exceed in a single sitting. 

‘But, it can still fit into a healthy eating plan’, the nutritionist says. 

‘Because cheese is naturally high in protein and fat, it’s very satisfying, which can help with appetite control if eaten mindfully.

‘The issue usually comes down to portion size, so around 30g, a small matchbox-sized piece, is a sensible serving to add flavour without overdoing calories or salt,’ he advises. 

This is in keeping with recommendations for adults to limit their saturated fat consumption to 11 per cent of total daily calories. For those at risk of heart disease, the recommended daily amount is even lower.  

‘You could try using stronger cheeses in smaller servings to add flavour.’ 

‘Certain aged or traditionally made cheeses like brie, blue cheese, or unpasteurised cheddar can contain live bacteria that may support gut health,’ Hobson says. 

Certain strains, often found in holey cheeses, like Swiss cheese, can survive digestion, helping to ward off inflammation and regulate blood sugar levels.

The gut also contains bile acids that help break down food, but they can also cause the colon to become too acidic, raising the risk of cancer. Some prebiotic strains have been shown to help mitigate this effect, reducing the risk of bowel cancer. 

But, despite its appearance, not all blue cheese is good for the gut, Hobson warned. 

Whilst some varieties like Stilton are known to contain gut friendly bacteria, called lactobacillus, the mould present in blue cheese can produce toxic compounds called mycotoxins which can wreak havoc on our health. 

In theory, unpasteurised cheese is also better for your health for this reason, says Hobson. 

However, there are some added safety concerns when it comes to unpasteurised cheeses due to the presence of bacteria, making them unsuitable for pregnant women, young children, elderly people and those with weakened immune systems. 

With this in mind, we asked Hobson to share the supermarket cheeses with the most (and least) health benefits… 

Cheddar

With around 222mg of calcium per serving, cheddar is one of the best sources of dietary calcium, proving around one-third of an adult’s daily requirement in a single slice. 

Hard cheeses also tend to be the highest in protein, so a great option for all ages, supporting bone growth in teenage years and bone density and repair for women going through the menopause and older people at risk of osteoporosis—a health condition that weakens bones, making them fragile and more likely to break.     

‘Mature cheddar has a stronger flavour, so you tend to use less, and it’s also lower in lactose than many other cheeses, which can make it easier to digest,’ Hobson added.

Hard cheeses in general tend to contain almost no lactose—a type of sugar found in dairy products—thanks to the ageing process, making it a fairly safe option for people who are lactose intolerant. 

However, cheddar is very high in salt, packing in around 0.54g per serving, which is roughly 10 per cent of the daily recommended amount.

Eating too much salt can cause high blood pressure, which increases the risk of heart attacks and strokes. 

And because it’s so widely consumed, it’s one of the UK’s top contributors to dietary salt intake. 

Brie and camembert 

Soft cheeses like brie are slightly lower in calcium and protein than harder cheeses because they are higher in moisture, meaning they pack less nutrients per bite, Hobson says.

But despite its relatively low protein punch, brie is one of the best dietary sources of glycine, an amino acid which according to one 2015 study, can promote deeper sleep in menopausal women. 

It also contains high levels of spermidine which Cancer Research claims can help prevent damaged liver cells replicating. 

Recent preliminary research published in the journal Neuroscience Research has also linked a fatty acid found in camembert called myristamide with improved brain function and memory, by boosting levels of a protein called brain-derived neurotrophic factor (BDNF) . 

The Greek cheeses: Feta and Halloumi 

Brined cheeses like feta and halloumi (which is often dubbed squeaky cheese), are high in protein but among some of the saltiest cheeses out there, so best enjoyed in moderation, Hobson says. 

Feta, though still on the saltier side, is lower in calories than many hard cheeses making it a good option for people watching their waistlines. 

It is also traditionally made from sheep or goat’s milk, which contains more vitamins and minerals per serving than cow’s milk. 

Sheep’s milk is particularly rich in calcium, magnesium, zinc and vitamins A, B2, B12 and D, helping prop up the immune system and support bone health. 

To enjoy the full benefits of this cheese, Hobson recommends crumbling it over salads full of fibre-rich ingredients, like vegetables, pulses and wholegrains, which can help slow digestion and promote feelings of fullness. 

Blue cheese

‘Rich and tangy, with live mould cultures that may benefit gut bacteria, yes, but blue cheeses are also higher in saturated fat and salt and lower in protein,’ Hobson said. 

That being said, French cheese Roquefort, known for its mould and blue veins, has been found to have certain anti-inflammatory properties. 

And this could provide clues to the so-called ‘French paradox’ whereby people who live there enjoy good health despite favouring a diet high in saturated fat. 

Blue cheeses are high in andrastins A-D, which have been shown to lower cholesterol, mitigating the effects of saturated fat.  

Babybels and cheese strings

When it comes to processed cheeses, produce ranges from mildly processed cheese designed for convenience, to heavily processed, additive laden slices.  

‘Contrary to popular belief, Babybels don’t actually fall under the ultra-processed foods category,’ Hobson says. 

‘A Babybel is simply pasteurised cheese with added cultures and a wax coating for preservation. 

‘It’s actually a good, portion-controlled way to include cheese in both your and your child’s diet, high in calcium and protein, and lower in salt than many other cheeses.’ 

It’s a similar deal when it comes to Cheese Strings. 

‘They are not as bad for you as you may think,’ Hobson said. 

‘They’re made from real cheese that’s been heated and stretched, so they’re not as ultra-processed as people often assume. 

‘They contain a few additives like acidity regulators, which are harmless and commonly used to main flavour and texture.

‘Even the pizza flavour version includes natural herbs such as oregano, basil and parsley, along with tomato powder, garlic and paprika so most of the added ingredients are ones you’d fond in a home kitchen.

‘They’re also fortified with vitamins B6, B12, and D, which adds some nutritional value.’

He continued: ‘Of course, there are healthier snacks and I would probably choose a slice of real cheddar over these but as far as convenience foods go, these are far from the worst option and certainly a better choice than a chocolate bar or other sugary snack.’

Conversely, things like Dairylea Dunkers and Lunchable slices are considered ultra-processed and provide very little in the way of protein and calcium. 

They can also contain emulsifiers which have raised concerns about gut health and even cancer risk.