Why cheese could be your secret weapon for protein and calcium

Cheese can be a nutritious addition to meals when eaten in moderation. Many varieties offer high protein, calcium, and other essential nutrients while fitting into balanced diets. From tangy feta to creamy ricotta, each type brings unique benefits and culinary uses.

Swiss cheese stands out for its low sodium and lactose levels, providing calcium with minimal dietary cholesterol. It works well in sandwiches or melted over dishes. Parmesan, another low-lactose option, delivers protein and calcium but contains more salt, so smaller servings are best.

Feta, made from sheep's milk, is naturally low in lactose and offers moderate calcium. Its crumbly texture suits salads and Mediterranean dishes. Blue cheese, though richer in flavour, still provides protein and calcium without excessive calories.

Low-fat cottage cheese is packed with protein and often includes probiotics for gut health. A half-cup of farmer's cheese contains 15 grams of protein and high calcium, making it a mild, versatile choice. Part-skim mozzarella, lower in saturated fat, pairs easily with fruit or whole-grain crackers for a quick snack. Ricotta, with its smooth texture, works as a standalone snack or in both sweet and savoury recipes.

Beyond nutrition, certain cheeses feature in traditional dishes worldwide. In France, cassoulet from Toulouse or Castelnaudary uses white beans with meats, now adapted into gourmet and vegan versions. Portugal's feijoada centres on beans with pork and beef, evolving into lighter, global fusions. Germany's Bohneneintopf relies on hearty white beans, gaining renewed interest in plant-based and farm-to-table cooking.

Including cheese in meals can boost protein and calcium intake when portions are controlled. Many types also support modern dietary trends, from probiotic-rich options to low-lactose choices. Their versatility extends from simple snacks to classic recipes, offering both nutrition and flavour.