Dietitians Share the Healthiest Cheese for Everyday Eating

Cheese is a popular addition to many meals and snacks, offering more than just flavor. It provides protein, calcium and other nutrients that support overall health, making it a reasonable fit in a balanced eating pattern. However, cheeses can vary widely in sodium, saturated fat and calorie content.

To find options that deliver the most nutritional value for everyday eating, we asked registered dietitians to weigh in on what they consider the healthiest cheese. While the best choice can vary based on individual needs and goals, feta consistently stood out as top choice for its balance of nutrition, versatility and bold flavor.

Why Feta Is the Best

When dietitians describe feta as one of the healthiest cheeses, they are not suggesting it’s “perfect” on every metric. It isn’t the highest in protein, and it’s not a low-sodium cheese. What makes feta a strong everyday option is how easily it fits into real-life eating habits.

“When I make recommendations, I focus on nutrient density, portion satisfaction and how a food fits into daily eating, not just the numbers on a label,” says Talia Follador, RDN, LDN. Feta often checks those boxes because it’s flavorful enough that a little goes a long way.

It’s a Source of Protein

Though feta isn’t the highest-protein cheese, it still provides a meaningful amount. One ounce contains roughly 4 grams of protein. Since feta is often used as a finishing touch on meals that already contain other protein sources, this can offer a helpful protein boost.

Follador adds that feta can make protein-forward meals more appealing, especially salads, grain bowls, egg dishes and beans. If adding cheese makes you more likely to enjoy a meal built around vegetables and protein, that real-world benefit matters, she explains. 

It’s Rich in Calcium

Cheese is a well-known source of calcium, a nutrient essential for bone health as well as normal muscle and nerve function. One ounce of feta provides about 140 milligrams of calcium, or roughly 14% of the 1,000-mg daily calcium recommendation for most adults.

Amanda Godman Roll, M.S., RD, CDN, notes that harder cheeses—like Parmesan—often deliver more calcium per serving, offering more “bang for your bite.” Still, feta’s strength lies in how easily it fits into everyday meals. For many people, the best calcium source is the one they actually eat consistently, Follador adds.

It’s Lower in Calories and Fat

Compared to many aged cheeses, feta is generally lower in calories and total fat per ounce. Just as important, it’s typically eaten in smaller portions. Its bold, salty flavor and crumbly texture make it more of a finishing touch than the main feature of a dish, which can naturally help keep added calories in check.

It’s Satisfying in Small Amounts

One of feta’s biggest advantages has less to do with its nutrient profile and more to do with how people experience it when they eat. “Because feta is so flavor-forward, smaller portions tend to feel satisfying,” says Follador. Research suggests that sensory qualities—such as flavor intensity, taste and texture—can shape eating behaviors and influence how much people eat before feeling satisfied. In other words, a little goes a long way with feta, meaning you may eat less than with other cheeses while still feeling fully satisfied.

Hardy also notes that portion perception plays a meaningful role. While 1 ounce is the standard serving size for cheese, that amount can look quite different depending on the type. Crumbled feta, for example, can make portions look larger on the plate, which research suggests can increase perceived satisfaction.

When meals feel enjoyable and complete, it can be easier to maintain balanced eating patterns without feeling restricted.

How to Enjoy Feta Cheese

• Crumble it over salads with vegetables, beans and olive oil. 
• Add a small amount to grain bowls with roasted vegetables and a protein like chicken, lentils or tofu.
• Sprinkle it onto scrambled eggs or an omelet with spinach, peppers and mushrooms. 
• Use it as a finishing touch on soups, especially lentil, tomato or vegetable soups. 
• Stir it into pasta at the end of cooking with lemon, herbs and a big handful of greens. 
• Mix it with strained (Greek-style) yogurt, herbs and lemon juice to make a dip. 

Our Expert Take

Feta isn’t the “healthiest” cheese because it wins every nutrition category. It stands out because it delivers bold flavor in small portions, which can boost satisfaction and make balanced meals easier to maintain. It also contributes calcium and protein, and its versatility makes it easy to add to meals you’re already eating—supporting nutrition without requiring major changes.

The healthiest cheese still depends on your needs. If sodium is a concern, feta may not be the best choice. If bone health is a top priority, a more calcium-dense cheese could be a better fit. But for many people, feta can be a smart middle ground. It’s flavorful, flexible and easy to use in a way that supports healthy, sustainable eating.