Cheese Ranked - Nutrition Tier Lists

Wellness / Health Takeaways from the Cheese Nutrition Tier List

• Cheese as a nutrient-dense “treat,” not a health food

  • Generally high in calories and saturated fat (often ~55–65% saturated fat noted for typical cheese).
  • Still provides useful micronutrients like calcium, phosphorus, B12, vitamin A/B2, selenium, zinc.

• Choose cheeses based on tolerance and specific dietary needs

  • Lower lactose cheeses are generally easier for lactose intolerance.
  • Those with milk protein allergy should be more cautious (goat vs cow notes below).

• Consider fermentation/aging effects (digestibility + “probiotic” potential)

  • Aged cheeses convert lactose into lactic acid, which can be easier to digest.
  • Consistently fermented cheeses may provide more probiotic effects (source-dependent).

• Grass-fed options for omega-3/CLA

  • Grass-fed cheese tends to have more omega-3s and conjugated linoleic acid (CLA).

• Watch sodium and “ultra-processed” ingredients

  • The video flags American cheese as:
    • Very sodium-dense
    • Lower nutrient value due to being designed for shelf stability
    • Potentially higher risk associations when consumed regularly (e.g., inflammation, digestive issues, kidney damage mentioned)
  • General takeaway: more additives/preservatives can increase health trade-offs.

• Pasteurization as a key safety step for soft cheeses

  • Pasteurization recommended, particularly to reduce risks like listeria.
  • The speaker notes pasteurization may slightly reduce nutritional/probiotic quality, but safety is emphasized.

• Use “micro-variables” to tailor the choice

  • The video suggests you can manipulate/choose for:
    • Protein types (e.g., casein vs whey; A2 vs A1)
    • Lactose content
    • Fermentation/aging level

Cheese Ranking (Health-Oriented Highlights)

Higher-priority choices (best overall on the list)

• Swiss (A tier): very strong micronutrients (notably B12, zinc, calcium/phosphorus, selenium), lower lactose, lower sodium, higher CLA, and K2 mentioned.
• Feta (A tier): best per calorie “true feta,” often grass-fed, higher CLA/omega-3, strong B6, good probiotic profile; pasteurization recommended.
• Parmesan (A tier): selenium and zinc/phosphorus/calcium; aged → typically lower lactose; high casein may support satiety but can be an issue for some sensitivities.

• Romano (A tier): extremely nutrient-dense (protein + key minerals calcium/phosphorus), often K2, and can be strong on healthy fats (MCT noted) depending on milk source; lower B12 possible and allergy caution noted.

• Probiotic/CLA-forward “top” vibe

  • Blue cheese: fermented/probiotic potential + often more CLA, but still high sodium and mold allergy considerations.

Solid mid-tier picks

• Cheddar (B tier): good vitamin/mineral profile (vitamins and K2 noted), generally aged/fermented → lower lactose; grass-fed versions increase omega-3.
• Gouda (B tier): “average” but steady minerals, including phosphorus and zinc.
• Mozzarella (B tier): strong B12, probiotic potential, lower sodium (fresh cheeses need less sodium).
• Provolone (B tier): good protein, lower lactose, B12; lower vitamin A noted.
• Ricotta (B tier): lower calorie, good B12 per calorie, lower sodium; but low vitamin A and zinc.
• Colby (C/D-ish by category in video framing): calcium/phosphorus and probiotic effect noted; main drawback is lower nutrient density.

Lower-tier or more caution

• American (D tier): highest overall fat in this framing but less nutritious, exceptionally high sodium, and heavy additive profile; “less risky in moderation,” but not favored for regular use.
• Brie (C tier): decent B vitamins and probiotics, but lower calcium/phosphorus concentration and generally “below average” micronutrients.
• Blue cheese (C tier): probiotic/CLA potential, but very high sodium, mold/pasteurization safety considerations, and overall not as nutrient-dense as top cheeses.
• “Beeing/Toast Brew…” (C tier; “Gjetost”): highest carbs/sugar per gram on the list; strong in certain B vitamins and micronutrients but higher sugar trade-off.
• Goat cheese “chevre” (B tier): potentially useful if you want A2 casein vs A1; noted anti-inflammatory/antibacterial MCTs; but lower B12/selenium/zinc than many cow cheeses.

Self-Advocacy / Behavior Tips Mentioned

• Don’t stress about rankings too much
  • Use the “right cheese for the job” within your dietary needs.
• Do your own research and advocate for your body
  • Especially if you have allergies/intolerances or specific nutrition goals.

Presenters / Sources

• Presenter: Talon (host/creator of the “Cheese Ranked” nutrition tier list series)
• Primary source: YouTube video titled “Cheese Ranked - Nutrition Tier Lists” (auto-generated subtitles; no external sources cited in the subtitles).