Mozzarella, ricotta, brie or cottage? Nutrition expert says your healthiest cheese choice may not be what you think

When a charcuterie board arrives at the table, flavour and texture often take centre stage. But for many people today, nutrition matters just as much. With cheese being a staple in sandwiches, salads and party platters, a common question keeps resurfacing. Which cheese is actually the healthiest?

A recent report by USA Today explored this everyday dilemma with inputs from registered dietitian and nutritionist Chelsey Amer, offering clarity on how to choose cheese without turning it into a guilt-filled decision.

There is no single healthiest cheese

According to Amer, who runs Chelsey Amer Nutrition, the idea of one universally healthy cheese is misleading. She told USA Today that cheese choices should depend on individual dietary needs rather than rigid rules. From a nutrition standpoint, most cheeses fall within a narrow range when it comes to fat, protein and sodium.


That said, Amer often recommends cottage cheese because it delivers high protein with relatively low fat and sodium, making it both filling and versatile. Ricotta and mozzarella also made her list of smarter picks due to their protein content and comparatively lower salt levels.

Protein, sodium and what really matters

All cheeses contain protein because they are derived from milk, but the quantity varies. Amer noted that cottage cheese stands out with about 13 grams of protein per 100 calorie serving. Popular cheese board options such as mozzarella, feta, goat cheese and gouda usually provide around 4 to 8 grams of protein for the same calories.

Sodium is another factor to watch. While mozzarella is lower in sodium, cheeses like feta, ricotta and goat cheese tend to be higher, despite being lower in calories. This balance becomes important for people managing blood pressure or heart health.

Is cheese inflammatory or overly processed

Contrary to popular belief, Amer explained that cheese is not inherently inflammatory. She stressed that no cheese qualifies as anti-inflammatory on its own. Instead, inflammation is influenced by overall diet quality. A balanced eating pattern rich in vegetables, fruits, whole grains, omega-3 fats and dairy can support long-term health.

As for processing, Amer pointed out that all cheeses undergo some level of processing. However, options such as ricotta, feta, goat cheese and cottage cheese are among the least processed choices.

For sandwiches and daily meals, fresh mozzarella emerged as a practical option. Amer told USA Today that it offers protein and calcium while keeping sodium levels lower than many deli-style cheeses. Her final advice is simple. Choose flavours you enjoy and practise moderation. When satisfaction is high, smaller portions often go further, making cheese both enjoyable and nutritionally manageable.