Medically Reviewed by Christine Mikstas, RD, LD on October 05, 2020


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Lactose intolerant? Give parmesan a try. In just 1 (grated) ounce, this low-lactose choice delivers 8 grams of protein, 119 calories, and only 3 carbs, without causing tummy trouble. Plus, it’s high in calcium and phosphorus, nutrients that help build bone.

Goat Cheese

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It’s often easier to digest than cheese made from cow’s milk because it has different proteins that don’t irritate your digestive system. It also has a higher percentage of medium-chain fatty acids, which your body absorbs quickly instead of storing, the way it does with other types of fats.


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This tasty cheese is low in both calories and fat while packing a vitamin B punch. Other nutrients it brings to the table include vitamins A and K, folate, pantothenic acid, iron, and magnesium.

Vegan 'Cheese'

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In general, vegan diets can improve gut health and increase your fiber intake. Cheese made from plant-based options such as soy, nuts, seeds, or coconut can be a healthy choice, but pay attention to labels. Some vegan products are overly processed, which takes away from their healthy potential.

Blue Cheese

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This tangy, smelly treat is a solid source of calcium. Just one ounce has 15% of your daily recommended value.

Cottage Cheese

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This power cheese is packed with nutrients like protein, phosphorus, calcium, and potassium. It’s also low in cholesterol and a good source of riboflavin. But it often comes with a load of sodium, so read labels and look for brands that have a lower amount.


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If you’re looking for a low-sodium, low-calorie cheese, mozzarella is a smart pick. You also get a dose of probiotics in each serving from the healthy bacteria inside.


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The whey in creamy ricotta boasts amino acids -- the building blocks of all proteins in your body. Whey is also good for building muscle, lowering blood pressure, and reducing cholesterol.

Farmer Cheese

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Farmer cheese is cottage cheese that’s pressed to remove most of the moisture. Because it has less liquid, it also has little to no calcium. But it’s low in calories, sodium, and fat while offering a good amount of protein.

Extra-Sharp Cheddar

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When you want cheese but don’t want to go overboard on calories, opt for a high-flavor option like sharp cheddar. It can satisfy your flavor craving with just a small, bold dose.

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