What are the Health Benefits of Cheese?

The health benefits of cheese include better bone health, improved dental health and blood pressure regulation. Cheese also promotes better gut health since it is a fermented food product. By including cheese in your diet within the regulated amounts, you also enjoy various other health benefits like lowered inflammation, cell regeneration and repair, and reduced risk for diabetes. Get to know more about the nutritional profile of cheese in this article. 

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18 Jan 2022

Introduction to Nutritional Benefits of Cheese

Cheese is a favourite of many. It is versatile, there is so much variety, and the taste and texture is delicious. Cheese can actually be considered a whole food, or food that undergoes little to no processing. As long as you steer away from the highly processed types of cheese and eat it in moderation, you can enjoy various health benefits of cheese thanks to the nutritional value of cheese. Here is all the information you need about cheese benefits and nutrition in cheese to make wise dietary choices.

Nutritional Facts of Cheese

If you love cheese, we have good news for you. Not all kinds of cheese are bad for your health; in fact, cheese actually contains a number of different nutrients that can be good for your health. These nutrients and their concentration depend on which type of cheese we are looking at. Here is a list of some popular cheeses:


  • Blue cheese

  • Camembert

  • Brie

  • Cheddar

  • American cheese

  • Swiss cheese

  • Feta

  • Ricotta

  • Cottage cheese

  • Cottage cheese

  • Goat cheese

  • Mozzarella

  • Gouda

  • Parmesan

Let us take a quick look at the Nutritional Value of American Cheese & Feta Cheese:

American Cheese Nutrition (28 grams)




9 g


468 mg


1 g


0 g


0.6 g


5 g


Feta Cheese Nutrition (28 grams)




4 g


360 mg


1 g


0 g


60 mg


5 g

Feta cheese is low in calories and is a great addition to salads, pizza and sandwiches. Apart from American cheese and Feta cheese, mozzarella cheese is one of the lowest-calorie varieties, and one stick or 28gms of part-skim mozzarella cheese (28g) contains 84 calories, 7 gms of protein and 6 gms of fat. Mozzarella is great as a snack, on pizza, in sandwiches and in pasta. It is also easy to add to different dishes as it melts well.

Important Macro & Micronutrients in Cheese

Cheese consists of several different nutrients and can prove to be a good addition to your diet. Even though it may have earned a bad name in the field of fitness and healthy diets, in actuality the benefits of cheese are greatly overlooked. Here are some nutrients in cheese that have a lot of advantages:


  • Cheese is an excellent source of fats, calcium, and protein.

  •  In cheese, vitamins like vitamin A, vitamin D, vitamin K, vitamin B2 or riboflavin and vitamin B12 are found in abundant quantities.

  •  In addition to that, cheese also has minerals like phosphorus, zinc and also has high amounts of vitamins A and B-12, along with zinc and phosphorus.

  •  Consuming dairy products like cheese, which are high in calcium and vitamin D, can protect your bone health as well as dental health. Studies have shown that cheese can protect your teeth from dental problems such as cavities.

  •  Notably, cheese that is made from milk from fully grass-fed cattle has the most amount of nutrients, along with vitamin K2 and omega-3 fatty acids, all of which are very good for your health.

  • Conjugated linoleic acid (CLA) is found in trace amounts in high-fat cheeses such as cheddar, brie or blue cheese and is associated with health benefits.

  • Harder cheeses typically have greater sodium content, and the nutritional value of cheese differs from brand to brand. Go for minimally processed cheeses instead of the heavily processed alternatives.

Health Benefits of Cheese

When it comes to weight loss, cheese may not be the top recommendation by dieticians but cheese can actually be beneficial for your health in different ways. If you are wondering whether cheese is good for you or if cheese is good for your heart, worry no more! Here are a few cheese health benefits that you may have missed:


1. Promotes bone health

The high calcium, protein, zinc, and magnesium content can help improve bone health. Moreover, the vitamin A, D and K concentrations aid in the development of bones in children, much like other dairy products. Eating cheese regularly and in moderation, may even help in preventing osteoporosis.

2. Protects dental health

Calcium is integral for the health and formation of teeth. Found in cheese, calcium can help in protecting your dental health and reduce the risk of cavities.

3. Promotes good gut health and manages blood cholesterol

As cheese is a fermented dairy product, the bacteria in it -when ingested- can boost your gut health by balancing the microbiota. Studies have shown that this can help in managing your blood cholesterol levels.

4. May help in blood pressure regulation

According to research, people who eat more cheese are able to maintain lower blood pressure. Thus, in spite of the fact that some cheeses are very fatty and high in sodium, there are alternative low-sodium and low-fat cheeses that can actually help you avoid high blood pressure.

5. CLA can benefit your health

Studies suggest that CLA may help in the prevention of inflammation, heart disease and obesity. Dairy products from 100% grass-fed sources have higher CLA content, and full-fat products from these origins can be highly nutritious. Fermented products with greater amounts of CLA have a significantly more positive effect on heart health.

6. Keeps your cells healthy

The protein content in cheese aids in cell formation and repair.


Cheese lovers can freely eat their favourite food but do keep in mind that moderation is key. While there are several types that are good for you, some cheeses have fewer advantages and carry more health risks. You can incorporate low-calorie, low-fat and low-sodium variants like mozzarella, feta cheese, cottage cheese in your diet. Cheese can be used in salads, sandwiches, pasta, pizza on charcuterie board, with nuts or just on its own as a small snack. Make sure to talk to your dietician or doctor about allergies or lactose intolerance if you are experiencing any health issues, and ensure that you are covered by health insurance to make sure your financial health is protected as well. 

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