Cheese is one of life’s simple pleasures. The delicious dairy product offers satisfying protein, and with so many diverse varieties to choose from, it’s easy to enjoy cheese on its own or incorporate it into recipes. Cheese is a staple food in the American diet. Research suggests about 68% of U.S. adults in consume cheese on any given day. However, cheese can be high in fat and calories, which is why it tends to fall into a nutritional grey area. So, is it healthy to eat cheese every single day? How much cheese is too much? We asked dietitians about how to incorporate cheese into your diet in a healthful way. Is cheese good for you? If you love cheese, good news — it can be part of a healthy diet along with whole, nutritious foods, according to experts. However, moderation is key, and there are potential downsides. Benefits of cheese Cheese offers a variety nutrients that are beneficial to health, Julia Zumpano, a registered dietitian with the Cleveland Clinic’s Center for Human Nutrition, tells TODAY.com. Most notably, cheese is rich in protein, providing around 5–14 grams per serving. “It’s a quick and easy source of high-quality, complete protein containing all (nine) essential acids to support muscles,” says Zumpano. Protein is also important for a healthy metabolism and weight management — along with the fats in cheese, it’s very satiating, curbing hunger between meals. Cheese is also a good source of calcium, B vitamins, magnesium and phosphorous, as well as some vitamin A and K, Jennifer Nasser, Ph.D., registered dietitian and spokesperson for The Obesity Society, tells TODAY.com. “Calcium and phosphorus are essential minerals that build and maintain strong bones and teeth,” says Zumpano. Cheese is an excellent food to support bone density, especially in mid-life. The vitamin A and B12 in cheese can also help support immune function red blood cell formation, Zumpano adds. Eating certain cheeses in moderation has been linked with a lower risk of heart disease, stroke and cardiovascular-related death, according to 2023 meta-analysis of research published in the Advances of Nutrition. “It can be easily added to a meal or snack to enhance the flavor and nutritional profile,” says Zumpano. Downsides of cheese Many cheeses are high in calories for a relatively small portion of food, says Nasser. “It’s high energy density and low volume per weight. That means a large amount of cheese can be consumed before it triggers stretch receptors signaling fullness in the stomach,” Nasser explains. Consuming a lot of cheese can increase your calorie and fat intake very quickly, which may contribute to weight gain. Cheese can also be high in saturated fats, “which can lead to elevated levels of LDL cholesterol, therefore increasing the risk of cardiovascular disease,” says Zumpano. The salt content of cheese varies, but many varieties are high in sodium, which can lead to elevated blood pressure values. Depending on how processed the cheese is, it may contain many additives and preservatives, Nasser adds. (Hint: those shiny, bright yellow slices.) Finally, cheese does have some lactose. “It can be bothersome for people who are lactose intolerant,” Zumpano notes. Is it healthy to eat cheese every day? Depending on the serving size and type of cheese, it can be healthy to enjoy cheese daily, the experts note. “Most healthy individuals can safely eat 1–1.5 ounces of cheese per day,” says Zumpano. What that portion actually looks like will vary depending on the type of cheese. For hard cheeses, it amounts to a piece roughly the size of a matchbox, for example. A portion of shredded cheese is one-fourth cup, says Natalie Rizzo, dietitian and TODAY nutrition editor. When it comes to high-moisture varieties like cottage cheese or ricotta, the serving is one half-cup. It’s important to note that serving size applies to both cheese consumed on its own and as part of another dish, like pizza, pasta or sandwiches. All that cheese can quickly add up, so the experts capping intake at less than 2 ounces per day. Watch the sodium, too — the daily total intake limit for optimal health is about 2,300 milligrams per day. The latest Dietary Guidelines for Americans (2025-2030) recommend Americans eat three servings of dairy per day, prioritizing sources like milk, yogurt and cheese. However, it’s important to vary your dairy sources and not rely on cheese alone, the experts note. Who should limit their cheese intake? Some people may need to watch their cheese intake if they have certain underlying heath conditions. “It also depends upon which cheeses you’re eating,” says Nasser. “If you have high cholesterol, you should limit your cheese to about 3-4 ounces per week,” says Zumpano — and opt for cheeses lower in saturated fat, like fat-free cottage cheese. The experts recommend individuals with high blood pressure look for low-sodium cheeses — like fresh mozzarella or ricotta — and avoid processed cheeses, Zumpano says. People who have kidney disorders should also limit cheese due to the high sodium and phosphorous content, says Nasser. “As a general rule, anyone with a metabolic illness should discuss their diet and food choices with their primary care clinician and a registered dietitian,” says Nasser. What cheeses are healthiest to eat regularly? “Cheese is a very foundational food in American diet, but a majority of the cheese that Americans eat is highly processed,” says Zumpano. If you’re eating cheese daily, choosing healthier varieties can offset the potential health downsides. Look for cheeses that are naturally lower in fat and sodium, made with part-skim milk and minimally processed, the experts note. Some of the healthiest cheeses to eat include: Cottage cheese Fresh mozzarella Swiss Parmesan Feta Cottage cheese is an excellent choice to eat daily for breakfast or a protein-packed snack, the experts note. If you see “live and active cultures” on the label, it’ll provide some gut-healthy probiotics. Cheese made with 2% milk fat is generally considered healthiest for the widest group of people, Nasser explains. “Fermented cheeses (like Swiss or feta) also have the advantage of containing not only protein and minerals but also probiotics and bioactive compounds,” Nasser adds. Most nutritious way to eat cheese daily You can enjoy cheese on its own, but pairing it with another nutritious food will give you the most benefits, the experts note. Look for sources of added protein, fiber and healthy fats to combine with your cheese. Cottage cheese or ricotta can be topped with fresh berries or unsweetened applesauce, says Zumpano. You can also blend cottage cheese into sweet and savory recipes, like high-protein scrambled eggs. Pair hard cheeses with fresh vegetables, fruit, seeded crackers or nuts, says Nasser. You can add slices of Swiss to a protein-packed sandwich with lean meat, hummus or smashed avocado. Crumbled feta and shaved parmesan are delicious in a salad — and if you’re enjoying pizza, opt for fresh mozzarella as a topping, says Zumpano.  This story first appeared on TODAY.com. More from TODAY: Dunkin’s 48-Ounce Beverage Buckets Are Back — Along With a New Car Cup Holder Burger King’s ‘Whopper Promise’ Could Get You a Free Burger: Here’s How The Internet Reacts to Raising Cane’s AI Chuck Norris Ads: ‘Dystopian’ ...read more read less