Your guide to cheese

Assortment of cheeses on a round wooden block sitting on a table.

Cheese is the food logged most often by our users. Our guide will help you enjoy this favorite food and stay balanced. Bonus: 5 delicious cheese recipes!

What is cheese?

Cheese is made from four basic ingredients: milk, salt, a “good bacteria,” and an enzyme. Cheese makers can use different techniques and ingredients to make the variety of cheeses we eat. If you love cheese, you’re not alone. “Cheese” is the food most logged by Teladoc Health users!

Assorted cheeses on a grey table

Is cheese healthy?

Cheese is a nutrient-dense food. Each type of cheese is a little different. Most provide protein, calcium, and other important nutrients. Many cheeses, however, can also be high in nutrients that many people need to limit, like saturated fat, sodium, and calories. Cheese can be a part of a healthy eating pattern, as long as you consume it in moderation. Make sure any cheese you choose fits onto your balanced plate. One ounce of cheese is equal to one serving of protein.

Stacked slices of Swiss cheese garnished with parsley

Should I buy reduced-fat cheese?

Reduced- or low-fat cheeses are a great way to cut back on saturated fat and calories without sacrificing flavor. There are many different varieties you can try. Non-fat cheeses are even lower in fat and calories. They tend not to have the same mouthfeel or meltability of regular cheese, but may work well in certain recipes.

Cottage cheese, mozzarella, and blue cheese arranged on a white wooden table.

What’s the deal with non-dairy cheese?

Nutrition-wise, non-dairy cheese is pretty different from regular cheese. Take a close look at the ingredients and nutrition facts of a non-dairy cheese before you buy it. Some are made from better-for-you ingredients like nuts, while others are made with less nutritious ingredients like coconut oil and tapioca flour. In general, there’s no reason to choose a non-dairy cheese unless you are avoiding dairy.

One large block and two small blocks of parmesan cheese next to a pile of shredded parmesan cheese.

Five tips for enjoying cheese

Mozzarella slices and tomato slices with leaves as garnish on top.

Choose reduced-fat if it’s your lean protein

While cheese can be a good source of protein, it can also have a lot of calories. If you’re using cheese as the “lean protein” on your balanced plate, opt for a reduced-fat cheese. This will give you all of the flavor with less saturated fat and calories.

Hand holding shredder and shredding a block of cheese with cheese falling onto a plate of food.

Consider it a condiment

Another approach to using cheese is to go for full-fat varieties, but use them sparingly. This works well with flavorful varieties like Parmesan, feta, and blue cheese. You can get the flavor you crave, and a little goes a very long way. Think sprinkled on a bowl of soup, salad, or veggie side.

A block of cheese next to a pear and a bunch of grapes with a few almonds on a black table.

Upgrade your pairings

Maybe your favorite way to eat cheese is with a pile of crackers or atop a doughy deep-dish pizza. Instead, try a partner that lets the cheese shine. Swap low-fiber, high-sodium crackers with a fruit or veggie like pear slices or cherry tomatoes. This will help fill you up and squeeze more produce into your day. If it’s cheesy pizza you crave, experiment with a thinner whole grain crust, or even a cauliflower-based one.

Package of cheese sticks on a red plate.

Buy portion-controlled snacks

If it’s hard to stop at one serving of cheese, try buying cheese that comes in preportioned servings. Mozzarella string cheese, Babybel cheeses, and goat cheese medallions are all delicious options that come in single-serving packages.

A wooden bowl and spoon filled with cottage cheese are placed on a rustic wooden surface, garnished with small green leaves.

Try (naturally) lower-sodium cheeses

Cheese can be loaded with sodium, which can increase your blood pressure. Certain varieties, though, are less salty than others. If you’re a cheese fan, be sure to include lower-sodium options like ricotta cheese, no-salt cottage cheese, fresh mozzarella, and swiss cheese in your rotation.

5 healthy and delicious cheese recipes

A glass cup filled with yogurt, blueberries, and strawberries sits on a table next to bowls of fresh strawberries and blueberries.
Ricotta & fresh berry parfait
Prep Time 5 minutes
Cook Time 0 minutes
Servings 1 serving

Soft and spreadable, ricotta is naturally lower in sodium than other cheeses. It’s still a good source of protein and calcium. This can be a refreshing breakfast or snack, depending on when you eat it.

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Ingredients

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Preparation

  1. In a small bowl, whisk together ricotta, vanilla, honey, and lemon zest.
  2. In another small bowl, toss together strawberries and blueberries. Spoon half of the ricotta mixture into a tall glass. Follow with half of the berry mixture. Repeat with ricotta and berries.

Nutrition

(per serving)
  • 175 Calories
  • 5g Total Fat
  • 3g Saturated Fat
  • 79mg Sodium
  • 19mg Cholesterol
  • 25g Total Carbs
  • 3g Fiber
  • 17g Sugars
  • 8g Protein
  • 250mg Potassium
Open-faced sandwich with melted cheese, sliced avocado, tomato, and fresh basil on an English muffin. Sliced tomatoes and basil leaves are in the background.
Tomato-basil english muffin melt
Prep Time 3 minutes
Cook Time 5 minutes
Servings 1 serving
Serving Size 2 halves

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Ingredients

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Preparation

  1. On each muffin half, place 2 basil leaves, 2 tomato slices, and ½ slice of cheese.
  2. Heat in toaster oven or broiler until cheese melts.
  3. Top with avocado slices.

Nutrition

(per serving)
  • 256 Calories
  • 12g Total Fat
  • 4g Saturated Fat
  • 352mg Sodium
  • 18mg Cholesterol
  • 32g Total Carbs
  • 12g Fiber
  • 3g Sugars
  • 13g Protein
  • 396mg Potassium
A fresh salad with arugula, figs, cheese, and lentils is served on a white plate. A fork and a small glass of olive oil are placed beside it on a gray surface.
Fig & feta salad
Prep Time 5 minutes
Servings 1 serving
Serving Size 2¼ cups

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Ingredients

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Preparation

  1. Toss mixed greens, figs, and feta with olive oil and balsamic vinegar.
  2. Top with lentils.

Nutrition

(per serving)
  • 314 Calories
  • 12g Total Fat
  • 3g Saturated Fat
  • 351mg Sodium
  • 5mg Cholesterol
  • 44g Total Carbs
  • 11g Fiber
  • 20g Sugars
  • 12g Protein
  • 513mg Potassium
Creamy cauliflower soup garnished with chopped chives in a white ceramic bowl with a lid, set on a rustic wooden surface. Chives and cauliflower pieces are beside it.
Cauliflower cheddar soup
Prep Time 4 minutes
Cook Time 15 minutes
Servings 30 servings
Serving Size Around 1¼ cups

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Ingredients

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Preparation

  1. In a large pot over a medium flame, heat olive oil.
  2. Add onion and cook until softened. Add cauliflower and cook until browned. Add broth. Bring to a boil.
  3. Reduce to a simmer until cauliflower is soft, around 20 minutes.
  4. Blend soup to a puree using a hand blender. Add water if soup appears too thick. Stir in cheese until melted.
  5. Distribute into bowls and top with chopped chives.

Nutrition

(per serving)
  • 148 Calories
  • 9g Total Fat
  • 2g Saturated Fat
  • 179mg Sodium
  • 5mg Cholesterol
  • 11g Total Carbs
  • 4g Fiber
  • 5g Sugars
  • 8g Protein
  • 502mg Potassium
Bowl of cannellini beans garnished with herbs sits on a wooden table. A red napkin and fresh greens create a fresh, inviting atmosphere.
Parmesan white beans
Prep Time 5 minutes
Cook Time 8 minutes
Servings 4 servings
Serving Size ½ cup

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Ingredients

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Preparation

  1. In a skillet, warm oil over a low heat. Add garlic and sauté until soft. Add rosemary and blend with garlic for a few moments until fragrant.
  2. Add beans and stir. Sauté for 1-2 minutes, then turn off heat.
  3. Pour into a serving bowl and top with Parmesan. Serve immediately.

Nutrition

(per serving)
  • 181 Calories
  • 9g Total Fat
  • 2g Saturated Fat
  • 87mg Sodium
  • 4mg Cholesterol
  • 19g Total Carbs
  • 7.2g Fiber
  • 0g Sugars
  • 8g Protein
  • 329mg Potassium

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