The Good Cheese Guide: Is Your Favorite Cheese on the List?

Good cheese is a high-fat cheese that is actually beneficial for your health. You probably think you should say goodbye to your favorite cheese if you want to drop a few pounds or eat healthier. But don’t totally restrict yourself from the slushy goodness just yet. High-fat cheese may get a bad rap for being high in fat or calories, but scientists say it’s actually an amazing source of vitamin D, protein, and calcium.

The Good Cheese Guide

The Good Cheese Guide

Here is a roundup of your favorite cheeses and how vigorous they are. All facts are based on a healthy serving size of 30 grams.

  • Brie

96 calories, 162mg calcium, 8g fat

Many people assume it’s one of the fattiest cheeses, but it has lower levels than stilton or cheddar and a good amount of calcium. It’s also a good source of zinc and the rind is rich in vitamin B1 – vital for cells to release energy.

Health score: 6/10

  • Swiss cheese

120 calories, 290mg calcium, 9g fat

Very high protein and high-mineral content. A 30g serving of Emmenthal delivers more than 1/3 of the Recommended Daily Allowance (RDA) of calcium and almost a 1/10 of the RDA for zinc – crucial for reproductive health, healthy skin, and the immune system.

Health score: 8/10

  • Camembert

89 calories, 105mg calcium, 7g fat

Camembert has 1/3 less fat and 1/4 fewer calories than many hard kinds of cheese. It’s high in folic acid that our bodies need to make red blood cells, although pregnant women (that require a higher intake of folic acid) need to avoid Camembert.

Health score: 5/10 


  • Cheddar

124 calories, 216mg calcium, 10.3g fat

Cheddar is one of the highest-fat cheeses, however, it is also a great source of zinc and calcium. A national favorite, nevertheless.

Health score: 6/10

  • Cottage Cheese

29 calories, 22mg calcium, 1.2g fat

This is the only really low-fat cheese, making it perfect for slimmers. However, the disadvantage is a low calcium content that reduces its nutritious rating compared with other cheeses.

Health score: 5/10

  • Parmesan

136 calories, 360mg calcium, 9.8g fat

Abundant in calcium, just 1 tablespoon of Parmesan grated over pasta provides 15% of the RDA. It’s also the finest cheese for zinc, though it’s high in salt.

Health score: 9/10

  • Half-fat cheddar

78 calories, 252mg calcium, 4.5g fat

Also higher in zinc, calcium, and protein than normal cheddar. However, on the downside, it is a bit lower in vitamins D and A.

Health score: 9/10

  • Cream cheese

132 calories, 29mg calcium, 14.2g fat

The unhealthiest cheese as it’s close to 50% pure fat and has just a segment of the calcium content of many hard kinds of cheese.

Health score: 2/10 

  • Edam

100 calories, 231mg calcium, 7.6g fat

Edam is rich in calcium and contains a medium quantity of fat. But it’s high in salt, therefore, is not recommendable for people who suffer from high blood pressure.

Health score: 8/10 

  • Feta

75 calories, 108mg calcium, 6g fat

Feta is originally made with the milk of sheep. This cheese has a moderate quantity of calcium and fewer calories than cheddar. It’s also a superior source of vitamin D than cow’s milk cheese, however, is the saltiest variety as well – a 30g serving has 1/5 of the daily guideline intake for women. Feta cheese has amazing health benefits for treating many illnesses. Find out more: LINK

Health score: 7/10

  • Goat’s cheese

59 calories, 57mg calcium, 4.7g fat

It’s richer in vitamin D (an essential bone strengthener) compared with cow’s milk cheeses. Goat’s cheese is low in calories and therefore, is not a good source of zinc and calcium.

Health score: 6/10

  • Processed cheese slices

78 calories, 213mg calcium, 5.6g fat

It is rich in calcium and poorer in unhealthy saturated fats than many unprocessed kinds of cheese. Gets its doubtful ‘plastic appeal’ from modified starch, added milk proteins, emulsifiers, and preservatives.

Health score: 6/10 

  • Mozzarella

90 calories, 155mg calcium, 7.5g fat

Mozzarella is a medium-fat cheese that can be excessively high in unhealthy saturates. Though, it has a great calcium content.

Health score: 7/10

  • Stilton

123 calories, 96mg calcium, 10.7g fat

Related to cheddar in calories and fat, however, has a much lower content of calcium. It’s high in folic acid, however, like all blue-veined cheese, it’s not appropriate for pregnant women as it carries a risk of listeria.

Health score: 4/10


  • Ricotta

56 calories, 63mg calcium, 4.4g fat

Fairly low in salt and fat, and contains low to medium quantities of calcium.

Health score: 7/10




Many people shy away from good cheese, but there are other essential nutrients this dairy can provide. High-fat cheese is an incredible source of calcium, protein, and Vitamin D. Plus, it may benefit your weight loss process, improve your immune system, and prevent diabetes. Italians are big fans of cheese – especially parmesan and mozzarella – that are a great part of the Mediterranean diet.




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