Cheese: it’s the food that unites us, whether we’re melting it on toast, crumbling it over salads, or sneaking a slice straight from the fridge.
But if you’re watching your waistline, cholesterol, or just trying to make healthier choices, you might wonder: is there such a thing as a ‘healthy’ cheese?
The answer, according to leading dietitians, is a resounding yes—if you know what to look for.
Let’s face it, cheese has a bit of a reputation. It’s delicious, yes, but it’s also known for being high in fat and calories.
The average cheddar or creamy brie can clock in at 30–40 per cent fat, which means that for many of us, cheese is a treat best enjoyed in moderation. But here’s the good news: not all cheeses are created equal, and some supermarket favourites are surprisingly nutritious.
Why cheese deserves a place on your plate
Before we get into the healthiest picks, let’s give cheese its due. It’s a powerhouse of protein, calcium, magnesium, and Vitamin B12—all essential nutrients, especially as we age.
Calcium and Vitamin D are crucial for bone health, protein helps maintain muscle mass, and B12 supports nerve function and energy.
Cheese can also be a satisfying snack that keeps you fuller for longer, helping to curb those mid-afternoon cravings.
Of course, the key is balance. If you love a rich, creamy cheese, portion control is your friend. But if you’re looking for everyday options that won’t blow your daily fat or calorie budget, there are plenty of lighter choices on supermarket shelves.
The dietitian’s top 10 healthiest supermarket cheeses
We’ve scoured the shelves and crunched the numbers (so you don’t have to). Here are the top picks for healthy cheeses you can find at your local Woolworths or Coles, with a little help from dietitian Susie Burrell.
1. Brancourts Low Fat Cottage Cheese
Per 100g: 86 cal, 1.7 g fat, 11.9 g protein
Cottage cheese is a nutritional superstar. It’s high in protein, low in fat, and versatile enough for breakfast, lunch, or a snack. Try it on wholegrain toast, mixed into salads, or dolloped onto baked potatoes.
2. Woolworths Creamed Cottage Cheese
Per 100g: 92 cal, 2.4 g fat, 11.3 g protein
Even the regular version is still a lean choice, making it a great fridge staple for those looking to up their protein without too much fat.
3. Woolworths Ricotta Light Cheese
Per 100g: 101 cal, 5.9 g fat, 8.6 g protein
Light ricotta is creamy, mild, and lower in fat than most cheeses. Spread it on crackers, add to lasagne, or use as a base for healthy dips.
4. Perfect Italiano Original Ricotta Cheese Tub
Per 100g: 142 cal, 10.6 g fat, 8.8 g protein
Regular ricotta is still a lighter option compared to most cheeses, and it’s a fantastic substitute for cream in recipes.
5. Kraft Singles Light 25 per cent Less Fat
Per 100g: 216 cal, 14 g fat, 19g protein
If you love a classic cheese toastie, these portion-controlled slices are a lighter alternative to regular cheddar.
6. Jarlsberg Lite Cheese Slices
Per 100g: 266 cal, 16 g fat, 31 g protein
Jarlsberg Lite is one of the lowest-fat sliced cheeses, but still packs a punch in the flavour department.
7. Woolworths Swiss Light Cheese Slices
Per 100g: 271 cal, 17 g fat, 31 g protein
Swiss cheese is naturally lower in fat than many other hard cheeses, and the light version is even better for your health.
8. La Casa Del Formaggio Fresh Mozzarella
Per 100g: 266 cal, 20 g fat, 18 g protein
Mozzarella is a lighter option for pizza and pasta, and you can find even lighter versions if you’re really watching your intake.
9. Coles Dairy Cheese Fetta Danish Style
Per 100g: 239 cal, 21 g fat, 10 g protein
Danish fetta is tangy, tasty, and contains about 30 per cent less fat than many creamy cheeses. Crumble it over salads or roasted veggies for a flavour boost.
10. Meredith Dairy Goat’s Cheese Chevre Plain
Per 100g: 264 cal, 22.5 g fat, 15 g protein
Goat’s cheese is rich and creamy, but you only need a little for a lot of flavour. It’s a great addition to cheese boards or salads.
Bonus: Coles Dairy Tasty Light Cheese Block
Per 100g: 336 cal, 24 g fat, 30 g protein
If you can’t go past a classic cheddar, the light version is a smart swap that still delivers on taste.
How to choose the healthiest cheese for you
When you’re browsing the cheese aisle, keep these tips in mind:
Check the nutrition label: Look for cheeses with lower fat and sodium content, and higher protein.
Watch your portions: Even the healthiest cheese can add up if you eat too much. A serve is usually 30g (about the size of a matchbox).
Go for flavour: Stronger cheeses (like parmesan or blue) mean you can use less and still get plenty of taste.
Mix it up: Try using cottage cheese or ricotta as a spread instead of butter or cream cheese.
Cheese and your health: The big picture
For most people, cheese can be part of a healthy, balanced diet.
If you have high cholesterol, high blood pressure, or are watching your weight, opt for the lighter varieties and keep an eye on your portions.
And remember, cheese is just one part of your overall eating pattern—pair it with plenty of veggies, wholegrains, and lean proteins for the best results.
Your turn: What’s your favourite healthy cheese?
Do you have a go-to cheese that’s both delicious and good for you? Have you tried any of the options above, or do you have your own supermarket favourite?
Share your tips, recipes, and cheesy confessions in the comments below—we’d love to hear from you!
And if you’re looking for more healthy food swaps and nutrition advice, let us know what you’d like us to cover next. After all, life’s too short not to enjoy a little cheese—the healthy way!
Also read: ALDI’s $3 cheese crisps crowned ‘product of the year’—here’s why everyone’s talking