Say cheese to the best

Plain pasta is turned into a comforting bowl of macaroni cheese, and boring cauliflower becomes a family favourite when it is added. But while most of us would prefer our dairy products in the form of gooey melted Emmenthal rather than a glass of milk, experts are split over the merits of cheese.

Recent research has brought into question its bone-building benefits because cheese leaves an acid residue in the body after it has been digested (milk is neutral or slightly alkaline). Excessive consumption of foods that make the body over-acidic can leach calcium from the bones, in order to bring the body back into pH balance, leaving women at increased risk of brittle bones.

But there's no need to give up on the pleasures of a glass of port and a chunk of stilton just yet. Dietitian Dr Wendy Doyle says: 'Cheese is an acid-producing food, but so are meat and wheat, and the problem is not balancing these with sufficient alkaline-producing fruit and vegetables.'

Provided you eat cheese in moderation, it can be counted as a bone-friendly food. Though high in saturated fats, it provides many essential nutrients including protein, vitamin D and zinc as well as calcium.

Here's a round up of your favourite cheeses and how healthy they are. All figures are based on a healthy portion size of 30 grams (a matchbox-size chunk).

Swiss

120 calories, 9g fat, 290mg calcium

Very high protein, with a matching high-mineral content. A 30g portion of Emmenthal provides more than a third of the Recommended Daily Allowance (RDA) of calcium and nearly a tenth of the RDA for zinc - essential for healthy skin, reproductive health and the immune system.

Health score: 8/10

Brie

96 calories, 8g fat, 162mg calcium

Most people assume it is one of the fattiest cheeses, but it has lower levels than cheddar or stilton and a good quantity of calcium. It is also a reasonable source of zinc and the rind is rich in vitamin B1 - essential for cells to release energy. Brie does carry a listeria risk as it is mould ripened - so it is not suitable for pregnant women.

Health score: 6/10

Camembert

89 calories, 7g fat, 105mg calcium

Camembert has a third less fat and a quarter fewer calories than hard cheeses. It is high in folic acid which the body needs to make red blood cells, though pregnant women (who need a higher intake of folic acid) should avoid Camembert as it is mould-ripened like Brie.

Health score: 5/10

Cottage cheese

29 calories, 1.2g fat, 22mg calcium

This is the only truly low-fat cheese, making it ideal for slimmers. But the downside is a low calcium content, which reduces its nutritional rating compared with other cheeses.

Health score: 5/10

Cheddar

124 calories, 10.3g fat, 216mg calcium

One of the highest-fat cheeses, but it's also a good source of calcium and zinc. A national favourite, nonetheless.

Health score: 6/10

Half-fat cheese

78 calories, 4.5g fat, 252mg calcium

Also higher in protein, calcium and zinc than normal cheddar. But on the downside, it's a bit lower in vitamins A and D.

Health score: 9/10

Cream cheese

132 calories, 14.2g fat, 29mg calcium

The unhealthiest cheese as it is close to 50 per cent pure fat and has only a fraction of the calcium content of many hard cheeses. A 30g portion provides nearly half of a woman's daily guideline intake of cholesterol-raising saturates.

Health score: 2/10

Edam

100 calories, 7.6g fat, 231mg calcium

Contains a medium amount of fat, is rich in calcium, but high in salt so is not advisable for high blood pressure sufferers.

Health score: 8/10

Goat's Cheese

59 calories, 4.7g fat, 57mg calcium

Low in calories and richer in vitamin D (an important bonestrengthener) compared with cow's milk cheeses, although it is not a great source of calcium or zinc.

Health score: 6/10

Processed cheese slices

78 calories, 5.6g fat, 213mg calcium

Rich in calcium and lower in unhealthy saturated fats than unprocessed cheese. Gets its dubious 'plastic appeal' from added milk proteins, modified starch, preservatives and emulsifiers. Mild cheddar is better for children.

Health score: 6/10

Feta

75 calories, 6g fat, 108mg calcium

Made with sheep's milk, it has a moderate amount of calcium and fewer calories than half-fat cheddar. Feta is also a better source of vitamin D than cow's milk cheese, but is also the saltiest variety - a 30g portion has a fifth of the daily guideline intake for women.

Health score: 7/10

Mozzarella

90 calories, 7.5g fat, 155mg calcium

A medium-fat cheese which can be disproportionately high in unhealthy saturates. However, it has a good calcium content.

Health score: 7/10

Parmesan

136 calories, 9.8g fat, 360mg calcium

Extremely high in calcium, just a tablespoon of Parmesan grated over pasta supplies 15 per cent of the RDA. It is also the best cheese for zinc, although it is high in salt.

Health score: 9/10

Ricotta

56 calories, 4.4g fat, 63mg calcium

Fairly low in fat and salt, and contains low to medium amounts of calcium.

Health score: 7/10

Stilton

123 calories, 10.7g fat, 96mg calcium

Similar to cheddar in fat and calories, but has a much lower calcium content. It is high in folic acid, though, like all blue-veined cheese, it is not suitable for pregnant women as it carries a listeria risk.

Health score: 4/10