The 10 Healthiest Types Of Cheese, According To A Dietitian

Originating in Switzerland, Swiss cheese is a semi-hard cheese made from cow's milk with a nutty, mildly funky taste. Fun fact: Its signature holes are a result of carbon dioxide being released by bacteria during the aging process. 

Swiss cheese tends to be lower in sodium than most other cheeses and high in calcium, with just one ounce packing 25% of the RDA. But what really sets it apart is its high levels of vitamin B12, a nutrient that's crucial for the health of your nerves, red blood cells, and DNA.

Cottage cheese is a fresh cheese made from cow's milk consisting of loose curds. Like mozzarella, it doesn't undergo an aging process to develop flavor, so it's quite mild. It's also a protein powerhouse: "Cottage cheese is a fantastic source of protein at up to 15 g of protein per half-cup," says Largeman-Roth. "And several brands contain live active probiotic strains." (Look for "cultured cottage cheese" if probiotics are your goal.)

Keep in mind, cottage cheese does tend to be a bit higher in sodium, but low-sodium options are available if that's a concern.

Relatively new to the cheese scene in the U.S., quark is a soft, cultured cheese hailing from Germany. It's made like other cheeses, but during the curdling phase, it's continually stirred to give it a creamy texture. Quark is somewhat similar to plain Greek yogurt or Icelandic skyr in texture and flavor, but it's a bit less tart. Depending on its moisture level, quark can be eaten with a spoon (like yogurt) or used as more of a spread. 

Because quark is cultured, it can be a good source of probiotics. It's also high in protein, with 13 grams per half-cup serving. Compared to other cheeses, quark is a bit higher in carbs—so if you're on a low-carb or keto diet, take note.

Sure, blue cheese may be an acquired taste, but before you write off this creamy, funky, mold-striped cheese, you should know that it packs quite the nutritional punch. Compared to other cheeses, blue cheese (particularly the Stilton variety) has even higher levels of vitamin K2 than cheddar. Vitamin K2 is the vitamin that helps keep calcium from building up in soft tissues surrounding the heart so it can be used to build strong bones and power other bodily processes. 

Speaking of strong bones, blue cheese is also a good source of calcium, containing about 150 mg per ounce, or 15% of the RDA. It's a bit higher in sodium than some of these other varieties, but a little blue cheese goes a long way, so you probably won't overdo it.

Just a little bit of feta is one of the best ways to add a big punch of flavor to your salads, grain bowls, and omelets. This Mediterranean staple is typically made of sheep and/or goat cheese that's been molded into a brick and then soaked in a salty brine. And while it is a bit high in sodium, a little feta goes a long way. Compared to other cheeses, feta is lower in calories, which might make it appealing for some. It also contains around 14% of the RDA for calcium.

Pro tip: "Greek feta is always the most expensive, so I usually buy Bulgarian feta, which is about $5 cheaper per pound," says Largeman-Roth.

Most nutrition experts agree that cheese can be a part of a healthy diet, contributing big flavor along with some protein, calcium, and other key nutrients like vitamins A and K2—depending on the type. And while the cheese varieties mentioned above have some standout qualities that make them extra deserving of a spot on your charcuterie board, you can feel good about almost any cheese provided it's made from high-quality ingredients (think organic, grass-fed milk) and you enjoy it in moderation.