Fresh cheese is a familiar food in many healthy diets thanks to its rich nutritional content. According to an article by Anna Giorgi, published on February 5, 2026 and medically verified by Melissa Nieves, a licensed nutritionist in New York (USA), eating fresh cheese every day can bring significant health benefits if used properly.
Each glass of fresh cheese provides about 25 grams of protein, higher than Greek yogurt or eggs. In addition, this food also contains calcium, phosphorus, riboflavin and potassium, important micronutrients for bones, energy metabolism and body function.
Supports the gut and controls weight
Some fresh cheeses contain living and active bacterial strains, acting as probiotics. According to Melissa Nieves, these beneficial bacteria help balance the gut microbiome, support digestion and reduce the risk of digestive disorders. "When the gut is healthy, the body's ability to absorb nutrients and control inflammation is also improved," she said.
In addition, high protein content helps fresh cheese create a feeling of fullness for a long time, thereby limiting overeating and supporting weight loss. Studies show that a protein-rich diet can help reduce fat and improve body composition, especially when combined with exercise.
Strengthen bone health but should not be abused
Calcium and phosphorus in fresh cheese play an essential role in forming and maintaining bone density. Regularly supplementing dairy products can help bones become stronger and reduce the risk of osteoporosis in old age.
However, experts warn against following a diet based only on fresh cheese. Melissa Nieves emphasizes that focusing on a single type of food can lead to nutrient deficiencies and long-term inability. Consumers should choose fresh cheese with low sodium, low saturated fat and no added sugar. For people with lactose tolerance, alternatives such as ground tofu or egg whites are suitable solutions.
Fresh cheese is only really good for health when it is part of a balanced and diverse diet.
