Cheese has a reputation as an indulgent food, but not all varieties deserve equal suspicion. Nutritionist Rob Hobson ranked six common types by calorie count, protein, fat, salt, and broader health value, finding significant differences between them.
Cottage cheese earns top marks
Cottage cheese scored highest in Hobson's assessment. Because the curds are not pressed, the cheese retains a high water content that keeps calories low. Per 100g, it contains 104 calories, 4.5g of fat, and 12g of protein.
Hobson said that for around 100 calories, cottage cheese delivers the same amount of protein as two eggs, which helps maintain muscle mass and keeps hunger at bay. He cautioned, however, that flavoured versions containing additions like pineapple carry excess sugar, which can contribute to tooth decay and weight gain.
Mozzarella and parmesan also score well
Full-fat mozzarella, despite its association with pizza, is lower in saturated fat, calories, and salt than most hard cheeses because of its high water content. A 30g serving contains just 71 calories, 4.5g of fat, and 0.12g of salt. Hobson noted that even a double portion yields only marginally more calories than half a serving of cheddar.
Parmesan ranked as the richest source of calcium among the cheeses reviewed, a result of its hard texture and low water content. A 30g serving provides 9.7g of protein and 0.48g of salt. Hobson said its strong flavour means people tend to use less of it, reducing the risk of overeating. The main drawback is that parmesan sits among the higher-salt cheeses.
Swiss cheese leads on vitamin B12
Swiss Emmental had a nutritional profile similar to parmesan but with considerably less salt, at 0.15g per 30g serving. Hobson highlighted an additional benefit: Swiss cheese provides more vitamin B12 than most other commonly eaten cheeses, owing to the specific bacterial cultures responsible for its characteristic holes.
Vitamin B12 helps the body release energy from food and produce healthy red blood cells. A single serving of Swiss cheese provides around half of the recommended daily intake of B12, compared with about 13 per cent from the same amount of cheddar. It is estimated that nearly one in five older adults have a B12 deficiency.
Blue cheese and cheddar carry the most risk
Danish blue scored the lowest of the six cheeses. It contains roughly one sixth of the recommended daily salt allowance in a single 30g serving, nearly double the salt content of cheddar and more than five times that of Swiss cheese or mozzarella. Hobson said that regularly consuming too much salt can raise blood pressure, increasing the risk of heart disease and stroke. Blue cheese also contains less protein than most other varieties, making it less filling.
On one count, however, blue cheese has an advantage. Hobson said it may be easier to digest for people who are lactose intolerant, since much of its lactose breaks down during the ageing process. Around one in ten Britons are estimated to be lactose intolerant.
Cheddar, one of the most widely eaten cheeses in Britain, is among the fattiest and most calorific options. A 30g serving contains 125 calories and 10.5g of fat. Hobson said it should be eaten in moderation and noted it is not as high in protein as parmesan or Swiss cheese, nor as calcium-rich.
Low-fat versions are not as bad as their reputation
Hobson pushed back against concerns about reduced-fat cheeses, saying they are generally low in calories and fat while still offering plenty of protein and, in most cases, similar amounts of calcium to full-fat versions. He said calcium is found in the protein-rich part of cheese rather than the fat, so removing fat does not significantly reduce calcium content.
While some reduced-fat products contain extra ingredients to improve texture or flavour, Hobson said this is not something shoppers should be overly concerned about, arguing that nutritional differences between products matter far more than whether one or two additional ingredients appear on the label.
