New York, December 23, 2025 — When staring at a charcuterie board, most people debate flavor. Increasingly, the real argument is nutrition. To cut through the cheese haze (and the sodium fog), registered dietitian Chelsey Amer (MS, RDN, CDN) tells USA TODAY there is no single winner — but there are clear contenders depending on your health goals.
Cheese Nutrition Comparison (per 100 g)
| Cheese | Calories (kcal) | Total Fat (g) | Sodium (mg) | Protein (g) | Notes |
|---|---|---|---|---|---|
| Cottage Cheese (low-fat) | 72–98 | 1–4 | 350–400 | 11–14 | High protein, satiating, can be low sodium if unsalted |
| Ricotta (part-skim) | 130–174 | 9–13 | 84–120 | 7–11 | Mild, creamy, sandwich-friendly, low sodium |
| Mozzarella (fresh, part-skim) | 200–250 | 15–19 | 80–100 | 18–22 | Best for sandwiches, high calcium, low sodium |
| Swiss | 350–380 | 27–31 | 50–75 | 25–28 | Lowest sodium among aged cheeses |
| Cheddar | 400–420 | 33–35 | 620–680 | 24–26 | Flavorful but high fat & sodium |
| Gouda | 350–380 | 27–30 | 600–819 | 24–25 | Rich, smoky versions increase sodium |
| Feta | 260–300 | 21–24 | 900–1,160 | 14–16 | Low calorie, very high sodium |
| Goat Cheese | 260–364 | 21–30 | 300–500 | 18–22 | Low calorie, tangy, moderate-high sodium |
| Brie | 300–334 | 24–28 | 629–700 | 19–21 | Creamy, indulgent, high fat |
| Provolone | 350–370 | 26–27 | 876–1,000 | 25–26 | Good protein, high sodium |
Healthiest Picks by Goal
- Lowest Sodium: Swiss (50–75 mg) and Fresh Mozzarella (80–100 mg)
- Lowest Calories: Cottage (≈72–98 kcal), Feta & Goat (≈260–300 kcal)
- Lowest Fat: Low-fat Cottage (1–4 g)
- Highest Protein per Calorie: Cottage cheese (≈13 g per 100-cal serving)
- Best Sandwich Option: Fresh Mozzarella — high protein, high calcium, lower sodium
Read More: India’s Dairy Sector at an Inflection Point: From Milk Surplus Cycles to Value-Added Growth
Is Cheese Inflammatory?
Dietitian Amer debunks the myth: cheese isn’t inherently inflammatory, and none is technically “anti-inflammatory.” The real anti-inflammatory strategy is a diet rich in fruits, vegetables, whole grains, omega-3 fats, and dairy in moderation — cheese included.
Least Processed? Trick Question.
All cheese is processed by definition — curdling and draining don’t happen by accident. However, ricotta, feta, goat, and cottage cheese sit on the minimal processing side of the spectrum. Think of them as “crafted,” not “chem-labbed.”
Verdict
If health were a crown, fresh mozzarella would wear it for sandwiches, Swiss would run away with the sodium medal, and low-fat cottage cheese would win the protein Olympics.
But Amer’s final note is worth framing: “Prioritize satisfaction — a small amount of cheese you enjoy beats a ‘healthy’ cheese you tolerate.”
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Disclaimer
I do my best to share reliable and well-researched insights but occasional errors or omissions may slip through. Please view all content as informational.
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