Cheese and Your Health
Cheese is one of the most nutritionally dense foods available — packed with protein, calcium, essential fats, and vital micronutrients. It has sustained communities across Europe for millennia. But like all rich foods, understanding how it fits into your diet helps you enjoy it wisely.
Nutritional Profile
The Good News
- Protein — Cheese is a concentrated protein source. 30g of Cheddar contains around 7g of protein — comparable to an egg
- Calcium — Essential for bone health. Hard cheeses are among the richest dietary sources of calcium. A 30g portion of Cheddar provides around 220mg — roughly 25% of the adult daily requirement
- Vitamin B12 — Found in all dairy cheese, essential for nerve function and red blood cell formation
- Vitamin A — Present in good amounts, especially in cheese from grass-fed cattle (beta-carotene gives cheese its yellow colour)
- Vitamin K2 — Emerging research suggests K2, found in aged cheeses, plays a role in directing calcium to bones rather than arteries
- Phosphorus — Works with calcium for bone health
- Zinc — Important for immune function
- Conjugated Linoleic Acid (CLA) — A beneficial fatty acid found in dairy from grass-fed animals
The Considerations
- Saturated fat — Cheese contains significant saturated fat. Current NHS guidance recommends limiting saturated fat intake. However, research increasingly suggests that saturated fat in dairy may not carry the same cardiovascular risks as saturated fat from processed meat
- Salt — Many cheeses are high in salt (sodium). Blue cheeses and hard aged cheeses tend to be the saltiest. If you're monitoring sodium intake, check labels
- Calories — Cheese is calorie-dense. A 30g portion of Cheddar contains approximately 120 calories. Portion awareness matters
Lactose and Cheese
Good news for the lactose-sensitive: most aged cheese contains very little lactose. The bacteria used in cheesemaking consume lactose during fermentation, and more is lost with the whey. By the time a Cheddar has aged for several months, its lactose content is negligible.
Lactose Content Guide
- Very low (safe for most lactose-intolerant people): Aged Cheddar, Parmesan-styles, aged Gouda, Stilton, Gruyere
- Low: Brie, Camembert, most semi-hard cheeses
- Moderate: Fresh mozzarella, ricotta, cottage cheese, cream cheese
- Higher: Processed cheese, cheese spreads
If you have lactose intolerance, you may well be able to enjoy aged hard and blue cheeses without symptoms. Start with small amounts and see how you respond.
The French Paradox (and British Evidence)
For decades, nutritionists were puzzled by the "French Paradox" — the observation that France has relatively low rates of heart disease despite a diet rich in cheese, butter, and cream. More recent large-scale studies (including the PURE study of 135,000+ people across 21 countries) have found that dairy intake, including cheese, is associated with lower risk of cardiovascular disease and mortality.
This doesn't mean cheese is a health food to be consumed without limit. But it does suggest that moderate cheese consumption as part of a balanced diet is not the health risk it was once thought to be.
Cheese in the NHS Eatwell Guide
The NHS Eatwell Guide places cheese in the "dairy and alternatives" group and recommends:
- Choose lower-fat versions where possible
- Eat cheese in moderate portions (a portion is about 30g — roughly matchbox size)
- Cheese counts towards your protein and calcium intake
For most adults, a portion of cheese a day as part of a varied diet is compatible with healthy eating guidelines.
Cheese for Specific Groups
Children
Cheese is an excellent food for growing children — high in calcium and protein, and most children enjoy it. Hard cheeses are a good lunchbox option. Avoid raw (unpasteurised) milk cheese for children under 5 (NHS guidance) and check salt content for very young children.
Pregnant Women
The NHS advises that hard cheeses are safe during pregnancy, including those made from unpasteurised milk (the hard texture and low moisture content make them safe). However, soft mould-ripened cheeses (Brie, Camembert-types) and blue cheeses should be avoided unless cooked through, due to the risk of Listeria.
Older Adults
Cheese is valuable for older adults at risk of osteoporosis — the calcium, protein, and vitamin K2 content supports bone maintenance. The calorie density is also helpful for those with reduced appetite.
Athletes and Active People
Cheese provides high-quality protein for muscle recovery, electrolytes (including sodium, which is lost through sweat), and concentrated energy. It's a practical post-exercise food and a useful component of high-energy meal plans.
Raw Milk Cheese and Safety
Raw (unpasteurised) milk cheese has been made safely in Britain for centuries. The cheesemaking process — acidification, salting, and long aging — creates conditions that are hostile to harmful bacteria. Hard and semi-hard raw milk cheeses aged for 60+ days have an excellent safety record.
UK regulations require raw milk cheese to be clearly labelled. Current guidance advises that vulnerable groups (young children, pregnant women, elderly, immunocompromised) should avoid raw milk soft cheeses but notes that raw milk hard cheese is generally safe.
The flavour argument for raw milk is compelling — the natural bacterial diversity creates complexity that pasteurised milk simply cannot match. This is why many of Britain's finest cheeses are made with raw milk.
Enjoying Cheese Wisely
The sensible approach to cheese and health:
- Quality over quantity — One piece of outstanding cheese is more satisfying than a large amount of bland cheese
- Savour, don't scoff — Eat cheese slowly, at room temperature, to maximise flavour and satisfaction
- Pair with plants — Cheese with fruit, vegetables, and whole grains creates balanced meals
- Variety — Rotate between different types to benefit from different nutrient profiles
- Read labels — When buying supermarket cheese, check sodium and fat content if these are concerns for you
This information is for general guidance only and does not constitute medical or nutritional advice. Consult your GP or a registered dietitian for personalised dietary guidance.