Cheese can be surprisingly good for you. Just don’t eat too much.

Few food obsessions are more universally understood than cheese. Whether it’s documenting the perfect “cheese pull” on Instagram, quoting Kevin McCallister’s love of “a lovely cheese pizza” or entire communities coming together to celebrate the dairy product at one of more than a dozen cheese festivals held annually across the country, cheese has a way of bringing people together. 
This is further evident by the fact that the global cheese market has been valued at more than $187 billion, per one analysis, and is projected to grow another $100 billion by 2032. 
As tasty as it can be to eat by itself, at a wine tasting or as an ingredient or topping in any number of popular dishes, cheese can also be good for you. So long as you enjoy it in moderation. 
Cheese is a dairy product that is made from raw or pasteurized animal milk – cow milk is the most common, but goat and sheep milk are also used – which is then processed any number of ways “depending on the type of cheese you want to make,” says Jen Messer, a nutrition consultant and registered dietitian at Jen Messer Nutrition.
Nearly always, though, bacteria is added to the milk to convert its lactose (milk sugar) into lactic acid before an enzyme known as rennet is added to help coagulate it. This process forms a solid product known as curds and a liquid product known as whey. After the curds are cut, stirred and cooked, they are separated from the whey and are then pressed into molds, “to give the cheese its shape and to expel any remaining whey,” says Amy Goodson, a nutritionist and registered dietitian at The Sports Nutrition Playbook.
Salt is then added to act as both a preservative and a flavor enhancer, and the cheese is then aged under controlled conditions of temperature and humidity. “During this time, complex biochemical processes occur which develop the cheese’s flavor, texture and aroma,” Goodson explains. She adds that the aging process can range from “a few days to several years, depending on the type of cheese.” 
Once the cheese has reached its desired maturity, it’s packaged for distribution and sale. “The specific methods and variations in each of these steps result in the wide variety of cheeses including soft, fresh cheeses like ricotta and mozzarella and hard, aged cheeses like cheddar and parmesan,” Goodson says. 
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No matter which variety you enjoy, cheese has many nutrients that can be good for you. These include calcium, nitrogen, iron, vitamin B12, zinc, phosphorus, riboflavin and magnesium, per the U.S. Department of Agriculture. These nutrients help strengthen and maintain bone and teeth health, boost immunity, improve nerve function, increase energy levels and help with cognitive functioning. 
“Cheese is also considered a high-quality source of protein, which can increase satiety, help stabilize blood sugars and build, maintain and repair muscle tissue,” says Messer. She adds that some cheeses labeled with “live” or “active” cultures are fermented and consequently contain beneficial bacteria known as probiotics, which can support gut health.
“Cheese is also high in vitamin A, which is good for healthy skin and eyesight,” says Kristina Cooke, a licensed nutritionist and registered dietitian with the Academy of Nutrition and Dietetics.
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But it isn’t all good news. A single ounce of hard cheese contains more than 120 calories and other varieties are also calorie dense, “so eating cheese frequently and in large amounts can lead to weight gain,” cautions Messer. This is especially important to be mindful of because cheese has been shown to be mildly addictive. 
Cheese can also be high in saturated fats, “which can lead to hardening and thickening of arteries, increase cholesterol and is known to contribute to heart disease when consumed excessively,” says Cooke.  
Messer adds that the dairy product is also often high in sodium, which can present issues for people with high blood pressure. And certain cheese varieties can lead to digestive issues in people with lactose intolerance. Such issues may include bloating, gas or diarrhea. “However, certain aged and natural cheeses like cheddar, Swiss, colby jack, mozzarella, parmesan and asiago are lower in lactose and are therefore usually well-tolerated,” says Goodson. 
To avoid negative outcomes, Goodson says it’s important to opt for lower-fat or reduced-sodium cheeses and to be mindful of portion sizes and quantity consumed. “And be sure to incorporate cheese into a balanced diet with plenty of fruits, vegetables, whole grains and lean proteins,” she advises. “Cheese is a great partner for other nutrient-rich foods.”