Healthiest cheese: 33 cheeses ranked
Cheeses ranked per ounce by nutrient density (NRF9.3 per 100 calories), with sodium and saturated fat as tiebreakers. Fresh and soft cheeses score well on calories; hard aged cheeses deliver the most protein and calcium per ounce.
Top 10
- Cheese, mozzarella (part skim milk)1 oz (28 g) · 72 kcal · protein 6.9 g · calcium 222 mg17.6score
- Cheese, parmesan (hard)1 oz (28 g) · 111 kcal · protein 10.1 g · calcium 336 mg16.8score
- Cheese, swiss1 oz (28 g) · 111 kcal · protein 7.7 g · calcium 252 mg15.3score
- Cheese, mozzarella (low moisture, part-skim, shredded)1 oz (28 g) · 86 kcal · protein 6.7 g · calcium 203 mg14.6score
- Cheese, mozzarella (low moisture, part-skim)1 oz (28 g) · 84 kcal · protein 6.7 g · calcium 196 mg11.9score
- Cheese, gruyere1 oz (28 g) · 117 kcal · protein 8.4 g · calcium 287 mg10.1score
- Cheese, ricotta (whole milk)1 oz (28 g) · 43 kcal · protein 2.2 g · calcium 64 mg10score
- Cheese, parmesan (shredded)1 oz (28 g) · 118 kcal · protein 10.7 g · calcium 355 mg9.6score
- Cheese, low-sodium (cheddar or colby)1 oz (28 g) · 113 kcal · protein 6.9 g · calcium 199 mg7.7score
- Cheese, provolone1 oz (28 g) · 100 kcal · protein 7.2 g · calcium 214 mg5.7score
All 33 cheeses
| # | Cheese | Serving | Calories (kcal) | Protein (g) | Calcium (mg) | Sodium (mg) | Saturated fat (g) | Score | NRF9.3 |
|---|---|---|---|---|---|---|---|---|---|
| 1 | Cheese, mozzarella (part skim milk) | 1 oz (28 g) | 72 | 6.9 | 222 | 175 | 2.9 | 17.6 | 21 |
| 2 | Cheese, parmesan (hard) | 1 oz (28 g) | 111 | 10.1 | 336 | 333 | 4.2 | 16.8 | 20 |
| 3 | Cheese, swiss | 1 oz (28 g) | 111 | 7.7 | 252 | 52 | 5.2 | 15.3 | 18 |
| 4 | Cheese, mozzarella (low moisture, part-skim, shredded) | 1 oz (28 g) | 86 | 6.7 | 203 | 193 | 3.2 | 14.6 | 18 |
| 5 | Cheese, mozzarella (low moisture, part-skim) | 1 oz (28 g) | 84 | 6.7 | 196 | 198 | 3.3 | 11.9 | 15 |
| 6 | Cheese, gruyere | 1 oz (28 g) | 117 | 8.4 | 287 | 202 | 5.4 | 10.1 | 13 |
| 7 | Cheese, ricotta (whole milk) | 1 oz (28 g) | 43 | 2.2 | 64 | 30 | 2 | 10 | 13 |
| 8 | Cheese, parmesan (shredded) | 1 oz (28 g) | 118 | 10.7 | 355 | 481 | 4.9 | 9.6 | 14 |
| 9 | Cheese, low-sodium (cheddar or colby) | 1 oz (28 g) | 113 | 6.9 | 199 | 6 | 5.9 | 7.7 | 10 |
| 10 | Cheese, provolone | 1 oz (28 g) | 100 | 7.2 | 214 | 206 | 4.8 | 5.7 | 9 |
| 11 | Cheese, mozzarella (whole milk) | 1 oz (28 g) | 85 | 6.3 | 143 | 138 | 3.9 | 4.5 | 8 |
| 12 | Cheese, cottage (creamed, large or small curd) | 1 oz (28 g) | 28 | 3.3 | 25 | 99 | 0.7 | 3.6 | 6 |
| 13 | Cheese, brick | 1 oz (28 g) | 105 | 6.6 | 191 | 159 | 5.3 | 3.4 | 7 |
| 14 | Cheese, muenster | 1 oz (28 g) | 104 | 6.6 | 203 | 178 | 5.4 | 3 | 6 |
| 15 | Cheese, cottage (creamed, with fruit) | 1 oz (28 g) | 28 | 3 | 15 | 98 | 0.7 | 2.9 | 6 |
| 16 | Cheese, cheddar (sharp, sliced) | 1 oz (28 g) | 116 | 6.9 | 202 | 183 | 5.5 | 2.2 | 5 |
| 17 | Cheese, monterey | 1 oz (28 g) | 106 | 6.9 | 211 | 170 | 5.4 | 2 | 5 |
| 18 | Cheese, colby | 1 oz (28 g) | 112 | 6.7 | 194 | 171 | 5.7 | 0.9 | 4 |
| 19 | Cheese, gjetost | 1 oz (28 g) | 132 | 2.7 | 113 | 170 | 5.4 | 0.6 | 3 |
| 20 | Cheese, parmesan (grated) | 1 oz (28 g) | 119 | 8.4 | 251 | 496 | 4.4 | 0.3 | 4 |
| 21 | Cheese, edam | 1 oz (28 g) | 101 | 7.1 | 207 | 276 | 5.3 | -0.2 | 4 |
| 22 | Cheese, mozzarella (whole milk, low moisture) | 1 oz (28 g) | 90 | 6.1 | 163 | 201 | 4.4 | -1 | 2 |
| 23 | Cheese, gouda | 1 oz (28 g) | 101 | 7.1 | 198 | 232 | 5 | -1.7 | 2 |
| 24 | Cheese, goat (soft type) | 1 oz (28 g) | 75 | 5.2 | 40 | 130 | 4.1 | -2.3 | 1 |
| 25 | Cheese, cheshire | 1 oz (28 g) | 110 | 6.6 | 182 | 198 | 5.5 | -2.7 | 1 |
| 26 | Cheese, fontina | 1 oz (28 g) | 110 | 7.3 | 156 | 227 | 5.4 | -4.3 | -1 |
| 27 | Cheese, camembert | 1 oz (28 g) | 85 | 5.6 | 110 | 239 | 4.3 | -5.7 | -2 |
| 28 | Cheese, feta | 1 oz (28 g) | 75 | 5.6 | 105 | 293 | 3.2 | -7.9 | -4 |
| 29 | Cheese, blue | 1 oz (28 g) | 100 | 6.1 | 150 | 325 | 5.3 | -11 | -7 |
| 30 | Cheese, neufchatel | 1 oz (28 g) | 72 | 2.6 | 33 | 95 | 3.6 | -11.7 | -9 |
| 31 | Cheese, brie | 1 oz (28 g) | 95 | 5.9 | 52 | 178 | 4.9 | -11.8 | -8 |
| 32 | Cheese, roquefort | 1 oz (28 g) | 105 | 6.1 | 188 | 513 | 5.5 | -14.5 | -10 |
| 33 | Cheese, cream | 1 oz (28 g) | 99 | 1.6 | 28 | 104 | 5.6 | -19.8 | -16 |
How the score works. Score = NRF9.3 nutrient density per 100 kcal (sum of %DV for protein, fiber, vitamins A, C and E, calcium, iron, potassium and magnesium, each capped at 100%, minus %DV for saturated fat, added sugars (total sugars used as a proxy) and sodium), minus 10% of the %DV per 100 kcal for sodium and saturated fat as a category-specific tiebreaker. Per-100 kcal scoring favours foods that deliver nutrients for few calories; a food's absolute amounts per serving are in the table. Items are from USDA FoodData Central SR Legacy (2018) and reflect the products USDA analysed; current retail formulations may differ. Full methodology.
Frequently asked questions
What is the healthiest cheese?
By nutrient density per 100 calories (NRF9.3) Cheese, mozzarella (part skim milk) ranks first of 33 cheeses in the USDA database, with 72 calories per 1 oz. Cheese, parmesan (hard) and Cheese, swiss follow. The score rewards protein, fiber, vitamins and minerals and penalises saturated fat, sugar and sodium.
How are these cheeses ranked?
Cheeses ranked per ounce by nutrient density (NRF9.3 per 100 calories), with sodium and saturated fat as tiebreakers. Fresh and soft cheeses score well on calories; hard aged cheeses deliver the most protein and calcium per ounce. Every value comes from USDA FoodData Central; see the methodology page for the formula.
Which cheese should I avoid?
Cheese, cream ranks last of 33 on this measure, with 99 calories per 1 oz. 'Last' here means lowest nutrient density per calorie, not that a food is harmful.
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Nutrient values are from USDA FoodData Central (SR Legacy, April 2018; Foundation Foods, April 2026) and shown per serving as described on each page. %DV uses the FDA Daily Values for adults and children aged 4 and over. This is nutrition data for general information, not medical or dietary advice; talk to a clinician or registered dietitian about your own needs. How the numbers are calculated.