Eight cheeses that are actually GOOD for you

If, like me, you wish it could be cheese-mas every day but fear your arteries will clog with fat like a London sewer, there is good news. 

All that left-over cheese groaning in your fridge may actually boost your health. 

A new Swedish study, published this month in the journal of Neurology, suggests that people who regularly eat high fat cheeses like cheddar, brie and gouda are less likely to get dementia.

Which must be music to all ears because, currently, the nation is on a cheese frenzy, especially for trendy 'sweet' cheeses. 

According to sales data from Waitrose, searches on its website for 'fruity cheese', 'chilli cheese' and 'cranberry cheese' are up 300 per cent, 342 per cent and 175 per cent respectively in the last month.

Unfortunately these modern fruit cheeses, while a delicious treat, are not the healthiest option and can contain up to 13g of sugar per 100g. 

But if you choose one of our traditional cheese varieties for your festive board instead, you'll be pleased to know they do come with health benefits, packed as they are with calcium, protein, probiotics, vitamins and other beneficial nutrients.

Most of us think of cheese as being bad for our hearts, but scientists say that's not necessarily true. 

In fact they describe the package of nutrients found in full fat foods like cheese as the 'dairy matrix'.

'The health effects of saturated fat depend not just on the amount we eat, but the food matrix it comes in,' explains nutritionist Rhiannon Lambert. 

'In cheese, saturated fat is packaged with calcium, protein and fermented compounds that appear to influence how it's absorbed and may have a different impact on cholesterol compared with saturated fat from red or processed meats.

'It's also worth remembering the French attitude to cheese,' she says. 

'They eat smaller portions (the recommended serving size is only 30g), rarely eat processed cheeses and eat more fruit and wholegrains [than the Brits].'

Cheese, it turns out, isn't the dietary villain we were once warned about. 

Here nutritionist Rhiannon Lambert reveals what your cheese board favourites are really doing for your body and the best cheese to pick...

Classic but surprisingly healthy

Cheddar

125 calories per 30g

As Cheddar ripens, its proteins break down into smaller beneficial compounds called bioactive peptides, which may help control blood sugar levels. 

It also contains iodine, which the thyroid gland uses to make hormones that assist with the creation of proteins and enzyme activity, specifically in the brain.

Rhiannon says: 'Cheese offers a variety of health benefits when eaten as part of a well-rounded and balanced diet. 

'It is an excellent source of calcium, which is crucial for bone health. 

'Many cheeses also provide protein, which is essential for building and repairing tissues, as well as vitamin B12, which supports energy production and proper functioning of the nervous system.

'Cheddar is rich in calcium, protein and vitamin B12, all important for bone health and energy metabolism. 

'Mature cheddar also contains bioactive peptides formed during fermentation. 

'Enjoy in recommended portions (30g is around the size of a matchbox), ideally paired with fibre-rich foods like apples, grapes or wholegrain crackers to help balance the meal.'

Good for the gut (and mood too)

Gouda

100 calories per 30g

Fermentation encourages more microbes. The holes in Swiss cheese develop because a bacterium in it releases carbon dioxide as it ferments. 

Research suggests these may help reduce gut inflammation and support vitamin B12 production.

Rhiannon says: 'Some cheeses, particularly aged cheeses, also contain probiotics which help boost gut health, benefiting immunity, digestion and even mood.

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'Gouda also contains vitamin K2 (menaquinone), particularly in aged varieties, which plays a role in supporting bone and cardiovascular health. It's a good source of calcium and protein, too. 

'Pair with fibre-rich produce (like sliced peppers or cherry tomatoes) or wholegrain bread to add fibre.'

Best for the waistline

Mozzarella

84 calories per 30g

Mozzarella and other softer cheeses including feta tend to be lower in saturated fats and thus lower in calories, and a good source of protein.

Rhiannon says: 'Mozzarella is one of the lower-sodium, lower-saturated-fat cheeses compared to many others. It provides calcium and is often easier to digest for some people. 

'Combine with tomatoes, basil, olive oil or salad leaves for a balanced plate rich in fibre and antioxidants.'

Brain boosting blues

Stilton

123 calories per 30g

Arguably the king of Christmas cheese, Stilton contains a compound called spermidine that could well promote cellular renewal, reduce inflammation and boost cognitive function.

Research on blue-veined cheeses in general suggests that compounds formed during fermentation, including bioactive peptides and fermentation metabolites, could well be linked with positive effects on heart health.

Rhiannon says: 'Blue cheese offers strong flavour with smaller portions and contains bioactive compounds from mould cultures that may support gut and metabolic health. 

'Serve with pears, figs, walnuts or roasted vegetables; the fibre helps balance its richness and supports digestion.'

Spicy stress busters

Flavoured cheeses eg. chilli cheese

125 calories per 30g

In addition to the cheesy benefits, varieties with added spice pack an extra health-boosting punch. 

Chilli peppers are rich in bioactive compounds including flavonoids and the heat-producing capsaicinoids, which potentially protect against oxidative stress.

Rhiannon says: 'Chilli cheeses offer the same protein and calcium benefits as other cheeses, with the addition of capsaicin - the chemical compound that gives chillis their kick. 

'Enjoy in moderation due to higher salt in some varieties. Pair with fibre-rich sides like crudités or beans.'

Best for strong bones

Hard cheeses eg. Parmesan, Pecorino

129 calories per 30g

Hard cheeses are nutrient-dense, offering phosphorus and vitamin K2 for strong bones and heart health, plus essential vitamins A and B12, and zinc and selenium, which support immunity, brain function and energy.

And the not-so-healthy cheeses... 

Not all cheeses come with health halos however. There are some seductive troublemakers nestled in the traditional festive cheeseboard. Step forward Brie and Camembert. They may look wholesome, sitting there in their rustic wooden boxes, all French and pastoral, but they're very high in saturated fat, relatively low in protein, and easy to overeat.

While they do contain some beneficial compounds from fermentation, they're calorie-dense and light on fibre-supporting nutrients, making them cheeses to enjoy in small amounts, not lean on, if health is the goal.

And then there's the stuff that barely deserves the name cheese. The plasticy cheese strings, cheese slices, and ready-grated cheese. These products are often ultra-processed, stripped of the natural dairy matrix that gives real cheese its benefits, and padded out with emulsifiers, stabilisers and anti-caking agents. The result is something that looks like cheese, melts like cheese, but behaves more like junk food.

Rhiannon says: 'Hard cheeses contain concentrated calcium and protein. Parmesan is naturally lactose-free due to long fermentation, while also supporting gut health. 

'Grate over vegetable-based dishes, soups or salads for flavour without large portions.'

Unsung healthy hero

Ricotta

52 calories per 30g

Not as fancy as mascarpone, but once described by Vogue no less as 'the underrated high-protein cheese', ricotta is the hero of healthy cheeses. 

It's low in salt, with only 10 per cent fat, of which 6 per cent is saturated. 

It's easily digestible and has a low-glycaemic index, meaning it won't spike your blood sugar. It also contains vitamins K and B12. 

Vitamin K is essential for blood clotting and also beneficial for heart, bone and brain health.

Rhiannon says: 'Ricotta is naturally lower in fat than many cheeses and is high in calcium and whey proteins, which are easily digested. 

'Spread on wholegrain toast, use in pasta dishes with vegetables or pair with berries for a nutritious snack.'

Muscle-building all-rounder

Cottage cheese

29 calories per 30g

Viral TikTok trends for high-protein recipes have caused a massive surge in cottage cheese sales globally, with some producers seeing increases of more than 40 per cent. 

One 2025 study into its health benefits concluded that cottage cheese 'could impose a myriad of benefits across health outcomes including cardiometabolic, gastrointestinal, body composition, appetite regulation and nutrient status'.

Rhiannon says: 'Cottage cheese is high in protein, relatively low in saturated fat and a source of calcium. It's popular for post-exercise recovery. 

'Add to fruit, wholegrain toast, baked potatoes or salads for a nutrient-dense meal that boosts your daily fibre intake.'

Rhiannon Lambert is founder of the Rhitrition Clinic and co-host of The Wellness Scoop podcast. Her new book, The Fibre Formula, is available to pre-order now