Say cheese!

Published: 19 November 2025

Whether it’s a sprinkling of parmesan on pasta, Edam melted in a toasted sandwich, or camembert on crackers, cheese adds flavour and is a great addition to many of our favourite meals or snacks.

Cheese nutrition

Cheese is a less processed, wholesome food that offers a range of health benefits, from providing valuable nutrients such as protein and calcium to supporting gut health. Cheese is also rich in other micronutrients like vitamin A, B12, zinc, and phosphorus.

But what about the fat and salt content of cheese?

The fat content of cheese is a result of milk being concentrated during the cheese-making process. It is estimated that around 9 litres of milk makes one block of cheese. Salt is an important ingredient in cheese as it adds flavour, aids in ripening and works as a natural preservative.

Comparing cheeses

There is a large variation in the fat content of cheese. For example, cottage cheese contains less than 4g of fat per 100g, whereas a triple cream Brie can have over 40g of fat per 100g. Cheeses also vary widely in their salt content, from Gouda having less than 400mg of sodium per 100g, to cheeses like parmesan or feta having over 1500mg of sodium per 100g.

Should I choose a low-fat cheese?

Full-fat dairy foods, such as cheese, are a source of saturated fat; however, they are thought to have a more neutral effect on heart disease risk compared to other saturated fat-containing foods.

The healthiest forms of fat for our heart are from plant sources such as avocado, nuts and seeds, and less processed canola and olive oils. Oily fish is also a great source of heart-healthy fats.

We recommend people choose lower fat varieties of cheese. Yet, if you have a heart-healthy diet that is low in saturated fat and have cheese occasionally, then your choice of cheese is probably less important.

If you are a lover of some of the higher fat cheeses (e.g. tasty cheddar and parmesan cheese), and have it often, then consider how much cheese you eat each week, your portions, and whether interchanging with other protein alternatives might be beneficial (e.g. hummus, nuts, seeds and vegetables).

Read more about dairy and the heart

Some great cheese options to consider

Cottage cheese and ricotta – these cheeses have gained in popularity due to their high protein content. They can be used in savoury dishes, such as lasagna, or added to the side of your favourite lunch.

Reduced-fat cheddar (e.g. Edam) – block cheeses are one of the most popular and versatile options. Edam cheese has around 25% less fat than tasty cheese, has a milder flavour and can be an excellent swap if you are after a lower fat option.

Brie and camembert – these are great options when entertaining, added to crackers as a snack or an addition to a lunch. Consider looking for the options that are not double and triple cream, and if in doubt, compare products using the 100g column of the nutrition panel.

Mozzarella – this is a famous Italian cheese with a mild flavour and wonderful texture. Fresh mozzarella can be used in salads, whereas regular mozzarella, which is often grated, is great for melting on top of pizzas.

Gouda – Gouda cheese originates from the Netherlands. It is one of the most popular cheeses produced worldwide. It often has a red or yellow rind or waxy coating. Gouda has a similar fat content to Edam.

When it comes to processed cheese, be mindful that these can have much higher sodium contents.

Delicious easy cheesy recipes

Spinach and cheese bread cases

These bread cases can be great as a weekend brunch option, or you can prepare them ahead of time and pop them into school lunch boxes. These contain spinach and spring onion but can be made with any leftover vegetables.

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Warm roasted butternut haloumi salad with sundried tomato yoghurt and fresh basil

This hearty salad combines the sweetness of roasted butternut squash with the tang of halloumi cheese. Topped with a flavourful sundried tomato yoghurt sauce and fresh basil, this dish is perfect for a warm and satisfying meal.

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Veg up macaroni cheese

Mac n cheese is the ultimate comfort food! This macaroni cheese recipe offers a healthier boost by incorporating broccoli and cauliflower into the mix, resulting in a veggie-packed version.

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Vegetarian Moussaka

A meat-free version of the Greek classic moussaka. This is a hearty dish that can be enjoyed all year round. It is even cheaper to make in summer when eggplants and courgettes are in season.

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