5 Healthy Cheese Options to Help You Stay on Track

Who doesn’t love cheese, even the people who are lactose intolerant do?

However, most cheeses can ruin an otherwise sound diet. Therefore, many people believe they must avoid the delicious offering at all cost

But it doesn’t have to be that way. There are many cheese options that are healthy, providing you with many vital nutrients such as calcium, vitamins D and A, along with certain B vitamins, zinc, potassium and protein, without sabotaging your healthy lifestyle.

Enjoy the five cheeses, but don’t overdo it, Manga!!!

Cottage Cheese

Cottage Cheese has long been a staple on dieters’ go-to food list when restricting caloires. And for good reason. It’s down right healthy, as it’s low in calories while being high in nutritional content, and among the lowest of cheeses in sodium content.

1 ounce: (1serving):
27 calories
1 g fat
3 g protein
1% DV vitamin A
44.5 mg phosphorus
4% DV selenium
Also contains calcium, vitamin B12, potassium, and sodium

Goat Cheese, aka Chevre


If you have trouble digesting cow’s milk, then goat’s milk is a suitable alternative.

Goat’s milk’s protein makeup is different then animal’s milk, as the fat droplets are smaller and easier to digest.

This milk protein is called A2 casein and doesn’t produce inflammatory results that are associated with dairy.

Additionally, goat cheese is a cook’s delight, as it can be added to salads, sprinkled into tacos, and used in sandwiches and soups.

1 ounce:
102 calories
6 grams saturated fat
6 grams protein
8% DV vitamin A
11% DV vitamin B2
83 mg calcium
Source of iron, phosphorus, potassium, vitamin B12 and D.

Feta Cheese


Feta cheese is a zesty, savory offering, made from sheep or goat’s milk, or often a combination of both. You’ll often find it in delicious Mediterranean dishes around the globe, and since it’s not derived from Cow’s milk, people with lactose intolerance are able to enjoy it.

Nutritionally speaking, it contains ample amounts of calcium, vitamins A and B12 and protein while being relatively low in fat.

Feta cheese also boats friendly bacteria probiotics to keep the gut (intestinal floral) healthy — especially if you’re on anti-biotics–and solid amounts of calcium for bone health.

1 ounce:
74 calories
6g fat, 4g saturated
4 g protein
2% DV vitamin A
14% DV riboflavin
8% DV vitamin B12
14% DV calcium

Also contains sodium, selenium, zinc, phosphorus, and vitamin B6.

Mozzarella Cheese

Being an Italian-American, I can’t help but love this tasty, mouthwatering cheese. I mean, come on, what would pizza be sans mozzarella? Just bread and sauce, basically. And please it the right way…MOOZARELLA!

Originally from Southern Italy, mozzarella is typically made with water buffalo milk, and the fashioned with name mozzarella di bufala. If you’re in the New York City/New Jersey area, you can find it at most authentic Italian delis.

However, it may be tough to score this awesome, gooey delight if you’re out of the area. But I am sure locate it if you look hard enough, and do so.

Why don’t you try an artisnal cheese shop?

As with buffalo milk, mozzarella is commonly crated from cow’s milk.

It’s low in calories if you can limit your consumption, high in protein, B12 for red blood cell production, calcium, phosphorus, digestive-healthy probiotics.

1 ounce:
85 calories
6.3 g protein
6.3 g fat, 3.73g saturated
6% DV Vitamin A
27% V Vitamin B12
14% DV calcium
100 mg phosphorus
Also contains zinc, selenium, sodium, and iron

Blue Cheese

Blue cheese or bleu cheese is cheese made with cultures of the mold Penicillium, giving it blue spots or veins.

There are different types of blue cheese such as Roquefort, Danablu, Cabrales, Gorgonzola, and Blue Stilton.

Nutrition-wise, blue cheese contains a good amount of protein, B12, calcium, and gut friendly probiotics.

One thing, though, blue cheeses are a bit salty, so limit your intake if you have high blood pressure, or just want to limit salt’s body-bloating effect.

One ounce:
100 calories
6.1 g protein
8.1 g fat, 5.29 saturated
6% DV vitamin A
10% DV vitamin B5
14% DV vitamin B12
15% DV calcium
22% DV sodium
16% DV phosphorus
Also contains selenium, zinc, folate, and vitamin B6.

— Jerry Del Priore


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