Fresh cheeses – ricotta, cottage cheese, feta – sit at one end of the spectrum. Higher in moisture, they tend to be lower in fat and calories than a standard block cheese, and tend to spoil more quickly.

Aged, hard cheeses – cheddar, edam, Parmesan – sit at the other end. Time and evaporation concentrate flavour and nutrients, meaning higher protein and calcium, but also more fat and sodium. That intensity can work in your favour, though: stronger flavours mean you typically need less.

Soft aged cheeses such as brie, camembert and blue sit somewhere in between – higher in fat than fresh options but softer than hard aged varieties, with slightly lower protein and calcium because of that higher moisture.

Then there’s processed cheese, which is a different category altogether. Made by blending cheese with oils, emulsifiers and stabilisers, these products are designed for texture, meltability and shelf life.

“These cheeses have been designed for texture, melt and shelf life rather than nutrition,” says dietitian Lily Henderson.

What cheese gives you

When eaten in sensible portions, cheese earns its place nutritionally. It contributes calcium for bone health, protein, vitamin B12 and zinc – and the combination of fat and protein helps with satiety. The catch is that most cheeses are energy-dense and high in saturated fat and sodium, so portion size matters.

Rather than treating cheese as the centrepiece of a meal, Henderson suggests thinking of it as a complement – something that adds flavour alongside vegetables, whole grains or other protein sources.

Reading the label

One of the quickest ways to assess any cheese is to flip the pack over. A traditionally made, minimally processed cheese should have a short ingredient list: milk, salt, starter cultures and rennet (or a microbial enzyme). That’s it.

“A longer ingredient list usually means something is more processed,” says Sekula, with common additions including emulsifiers, vegetable oils, stabilisers and artificial flavours.

Pay attention to the wording, too. Products labelled “cheese product” rather than simply “cheese” are required to disclose how much actual cheese they contain – often less than you’d expect.

And if it melts into a smooth, glossy puddle? It’s likely been engineered to do so.

Block, grated or sliced?

Nutritionally, these formats are often near-identical – particularly when they’re the same type of cheese. The differences are largely about cost and convenience.

Block cheese is the best value option: cheaper per kilo and free of additional ingredients. Grated cheese typically contains anti-caking agents to keep it free-flowing, which doesn’t dramatically alter its nutritional value, but can make it easier to use more than you intended – and you’re paying for the convenience. Pre-sliced cheese varies: if it’s simply sliced from a block, it’s much the same, though pricier; if it’s processed slices, the picture changes, with higher sodium, more additives and less protein.

The better everyday options

Because nutritional differences between cheese brands within the same type tend to be negligible, it makes more sense to think in terms of cheese type rather than brand – that’s where the meaningful differences lie.

Cottage cheese

Nutritionally closer to milk than most cheeses, it’s notably higher in protein and lower in fat, making it a versatile addition to meals from eggs to pasta.

Ricotta

Another fresh, lower-fat option that works well as a spread or stirred through dishes to boost protein without adding much fat.

Fresh mozzarella

Lighter than many cheeses and typically used in smaller amounts, making it a practical everyday choice.

Edam

A reliable allrounder. Typically more than 25% lower in fat than Colby or Tasty, it melts well and suits a wide range of dishes.

Feta

Good for adding flavour, though higher in sodium, so best used in smaller amounts as a finishing touch rather than a main ingredient.

Stronger-flavoured cheeses

Parmesan or aged cheddar can also earn a regular place – not because they’re lower in fat, but because a little goes a long way.

“The best everyday option is one you enjoy, use in small to moderate amounts, and fits within your overall eating pattern,” says Sekula.

What to limit

Processed slices and spreadable cheese products sit at the top of the limit list – higher in sodium and additives, lower in protein. The same goes for heavily processed “cheese-flavoured” products, which may contain surprisingly little actual cheese.

Very high-fat cheeses such as brie or cream cheese aren’t off the table, but are better treated as occasional rather than everyday staples, particularly if choosing generous portions.

And low-fat versions aren’t always the straightforward swap they seem. While they contain less fat, they can include additional ingredients to compensate for the loss of flavour. For many people, a smaller amount of regular cheese is more satisfying – and no more problematic – than a larger serving of a reduced-fat alternative.

The final verdict

The short answer to whether cheese gets the green nutritional light is that it can absolutely be part of a balanced diet – but it’s not a free-for-all.

Cheese works best when it’s treated as an addition rather than a centrepiece and chosen with a quick glance at the ingredient list. Or, as Henderson puts it, it’s a topping – not the base.

Herald contributor Nikki Birrell has worked in food and travel publishing for nearly 20 years.