Most cheeses are high in calcium, protein and phosphorous. These nutrients are considered to be the building blocks of strong bones and muscles. Vitamins that can be found in cheese include vitamin A, vitamin B-12, vitamin D, riboflavin and selenium. However, cheese also tends to be high in saturated fat and sodium, which have been linked to heart disease. Many kinds of cheese are also high in calories.
The nutritional advantages or disadvantages of cheese are largely dependent on the type of cheese, the amount that is eaten and the particular dietary requirements of the individual, explains Medical News Today. There are thousands of different varieties of cheese that come from different species including cows, sheep and goats.
Diets high in animal protein, such as those found in cheese, have been shown to increase the risk of cardiovascular disease and cancer, according to Healthline. It is recommended that natural, healthy cheeses (brie, Parmesan, Swiss) should be enjoyed in moderation, whereas highly processed, unhealthy cheese (nacho cheese, Kraft singles, cheese strings) are avoided.
Per 1-ounce serving, whole milk cheese contains 6 to 10 grams of fat, of which 4 to 6 grams are saturated. Cream cheese has 84 calories, 8 grams of fat and 2 grams of protein. Cheddar cheese has 115 calories, 10 grams of fat and 7 grams of protein. Feta cheese has 75 calories, 6 grams of fat and 4 grams of protein per 1-ounce serving.