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Healthy cheese may sound like an oxymoron, but the dairy boasts some health benefits that might surprise you. Cheese packs in healthy nutrients, many of which you may not get enough of — like calcium and vitamin B12. But this isn’t a license to gorge. The Academy of Nutrition and Dietetics suggests keeping a serving of cheese to 1. 5 ounces, which is about the size of four dice. Cottage cheese is very versatile: Eat it plain, top with fruit or use in cooking. Cottage cheese tops the list because of its high protein content.

In fact, half a cup of low-fat cottage cheese contains 14 grams of the muscle-building macro. Since casein is digested more slowly than whey, that’s likely why cottage cheese showed the largest reduction in blood sugar levels. You may find quark with the yogurts, but it’s technically a cheese. Quark may be something you’ve recently seen in the yogurt aisle, but it’s actually a soft fermented cheese that’s common in European countries.

It’s also known for its high protein and low lactose content. National Library of Medicine recommends quark as a low-lactose option for those with lactose intolerance. You can substitute quark for sour cream for a higher-protein alternative or serve it with fresh fruit. Ricotta cheese is a versatile, low-sodium cheese. Ricotta cheese is a traditional Italian cheese that’s sometimes called “whey cheese” because it’s made of whey left over from the cheese-making process. It can be used in baking, as a spread on a baguette or served with fruit and honey.

Also popular in traditional Italian dishes like manicotti and lasagna, ricotta has one of the lowest sodium contents of any cheese, according to the University of California San Francisco. Here’s one more reason to love Swiss cheese — gut health! The next time you’re choosing cheese for a sandwich, do your gut a favor and grab a slice of Swiss. Swiss cheese is one of the most popular fermented cheeses and has an unmistakable appearance.

Fermented cheeses like Swiss contain probiotic bacteria that are beneficial to our health. Cheese from goat milk and ones made from cow’s milk have different amounts of medium-chain fatty acids. As the name implies, goat cheese, or chevre, is made from goat’s milk and is a tangy cheese that’s gained popularity due to its versatility in cooking. It’s delicious as a simple spread, or you can use it as an ingredient in stuffed chicken breasts or in a healthy salad. Goat cheese is often thought of as a healthier cheese because it has a slightly lower caloric content than cheese made from cow’s milk. But it may also offer other benefits.

You can enjoy mozzarella cheese in many different forms and in many different dishes. Mozzarella cheese comes in many forms, including fresh, shredded and part-skim. Known for its high calcium content, mozzarella contains 333 milligrams of calcium in a single 1. Calcium is important for building and maintaining strong bones.