Patrick Oconnell
While cheese is a good source of protein and calcium, some varieties are healthier than others. When it comes to sliced cheese from the deli, it's important to be mindful of the high sodium and saturated fat content. Swiss cheese, for example, has twice the protein of American cheese but also 50% more calories and fat. Provolone and cheddar are lower in calories but higher in salt. Freshly sliced cheese from the deli counter is generally a better option than pre-packaged cheese, which tends to have more preservatives and salt. When it comes to the healthiest deli cheeses, options like mozzarella, ricotta, cottage cheese, and goat cheese stand out for their lower lactose content and health benefits like weight management support and gut health. Blue cheese and Parmesan also offer nutritional benefits but are high in sodium.
| Characteristics | Values |
|---|---|
| Deli cheese characteristics | High in calcium and protein |
| May be high in sodium, saturated fat, and calories | |
| Freshly sliced cheese may be healthier than pre-packaged | |
| Examples of healthy deli cheeses | Mozzarella |
| Parmesan | |
| Cottage cheese | |
| Ricotta | |
| Edam | |
| Gouda | |
| Goat's cheese | |
| Blue cheese |
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What You'll Learn
Low-fat and non-fat cheeses
Cheese is a widely consumed dairy product that comes in hundreds of varieties and flavours and has different nutritional benefits. While cheese is packed with nutrients that support overall health, including calcium and protein, many varieties can contain large amounts of saturated fat, which, when consumed in excess, is linked to some unfavourable health outcomes.
Low-fat cheeses are a great alternative as they contain no more than 1 gram of saturated fat per serving and include non-fat and low-fat versions of cheeses like cheddar, Swiss, cottage cheese, ricotta, mozzarella, and parmesan. These cheeses are also a good source of protein and calcium.
Cottage cheese, in particular, is an excellent choice for those looking to lose weight or maintain muscle. It is low in calories and packed with protein. Its high protein content promotes satiety, helping to control appetite, while being low in fat and carbs. A 4-ounce serving of nonfat and 1% cottage cheese provides about 80 calories, 12 to 14 grams of protein, and 0 to 0.7 grams of saturated fat.
However, it is important to note that reducing the fat in cheeses often results in a less palatable texture. They can be too hard, gummy, or chewy, affecting both flavour and the cooking experience.
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High-protein cheeses
Cheese is a widely consumed dairy product and a great way to boost your protein intake. It is rich in protein, calcium, and several micronutrients. However, some cheeses contain more protein than others.
- Cottage Cheese: This cheese is well-known for its high protein content, with a half-cup containing around 14 grams of protein. It is also low in calories, fat, and carbs, making it ideal for weight management and overall health.
- Mozzarella: Mozzarella is a versatile cheese that can be enjoyed in many dishes, including salads, pizzas, and caprese. Part-skim mozzarella or string cheese is a great option for snacking on the go, providing 7 grams of protein per stick.
- Parmesan: Parmesan, also known as Parmigiano Reggiano, is a popular high-protein cheese with 10.1 grams of protein per ounce or 9.1 grams per 100 calories. It has a strong nutty flavor and is lower in lactose than many other varieties, making it suitable for those with lactose sensitivities.
- Swiss Cheese: Swiss cheese contains 7.7 grams of protein per ounce or 6.9 grams per 100 calories. It has a mild, sweet, and nutty flavor, making it perfect for fondue, soups, sandwiches, and crackers.
- Gruyere: Gruyere is a firm cheese made from cow's milk that originated in Switzerland. It contains 8.5 grams of protein per ounce or 7.2 grams per 100 calories. It has a decadent, nutty flavor and is a good melting cheese, making it great for grilled cheese sandwiches, soups, and omelets.
- Provolone: Provolone is an Italian semi-firm cheese with a creamy texture and a sweet taste. It provides 7.3 grams of protein per ounce and is also rich in vitamin B12, making it a nutritious choice.
When choosing high-protein cheeses, it is important to consider the nutritional label as some cheeses are surprisingly low in protein per serving. Aged and firmer cheeses tend to have higher protein content. Additionally, for lactose-intolerant individuals, aged cheeses like Parmesan, Swiss, and Cheddar are recommended as they are naturally lower in lactose.
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Pre-packaged vs fresh-sliced
When it comes to buying deli cheese, you may be faced with the choice between pre-packaged and fresh-sliced options. Here are some things to consider when making your decision:
Pre-packaged deli cheeses are convenient and can be easily purchased at supermarkets or grocery stores. They have a longer shelf life compared to fresh-sliced cheeses, which is useful if you want your cheese to last longer in the fridge. However, pre-packaged cheeses often contain higher levels of salt and preservatives to ensure they remain fresh over an extended period. These additional preservatives may be undesirable for health-conscious consumers.
Fresh-sliced deli cheeses, on the other hand, are sliced to order, providing a more personalised experience. They are typically found at the deli counter or kiosk within a store. While you may have to wait in line for your cheese to be sliced, the benefit is that you can often request specific types of cheese, thicknesses, and quantities. This customisation allows you to better control your cheese intake and choose options with lower sodium and fat content.
In terms of nutritional value, both pre-packaged and fresh-sliced deli cheeses can be part of a healthy diet when consumed in moderation. Cheese is a good source of protein and calcium, and certain varieties offer additional health benefits. For example, blue cheese and mozzarella are high in calcium, contributing to bone health. Ricotta, cottage cheese, and Camembert are lower in calories and fat, making them suitable options for weight management.
However, it is important to be mindful that cheese can also be high in sodium and saturated fats. When selecting deli cheese, look for low-sodium and low-fat versions. Opt for cheeses with the highest concentration of nutrients and the fewest calories to make the healthiest choice. Additionally, consider the type of cheese and its flavour intensity, as a stronger-tasting cheese may require fewer slices for your sandwich or salad, resulting in a healthier overall option.
Ultimately, the decision between pre-packaged and fresh-sliced deli cheeses depends on your personal preferences, convenience, and health considerations. If you value convenience and longer shelf life, pre-packaged cheese may be preferable. However, if you prioritise customisation, reduced preservatives, and the ability to select healthier options, fresh-sliced deli cheese may align better with your needs.
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High-sodium cheeses
While cheese is a good source of protein and calcium, it often contains high levels of sodium and fat. The older and harder a cheese is, the higher its sodium content. For example, fresh cheese like ricotta has a lower sodium content, whereas aged hard cheeses like Parmesan have a high sodium content. The saltiest of this group is Parmesan, with an FDA sodium target of 1820mg/100g, which is 80% of the daily sodium allowance.
Brine-stored cheeses like feta and halloumi are also in the high-sodium tier, with feta having an FDA sodium target of 1240mg/100g. Blue cheeses, including Gorgonzola and Stilton, are another member of the high-sodium group, with an FDA-recommended sodium target of 1450mg/100g. This is similar to the sodium target for pretzels and cured ham.
When buying sliced cheese from the deli, it is important to be aware that pre-packaged cheese often contains more salt and preservatives than freshly sliced cheese. Swiss cheese has less salt than American cheese, and provolone and cheddar are usually lower in calories than Swiss but higher in salt.
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Health benefits of cheese
Cheese is a widely consumed dairy product that comes in hundreds of varieties and flavours, each with different nutritional benefits. While cheese is often high in saturated fat and sodium, it is also rich in calcium and protein, and some types contain probiotics.
Bone and Muscle Health
The calcium and protein in cheese are great for building strong bones and muscles. Calcium is a nutrient necessary for optimal bone health, and adding it to your diet may help prevent bone-related health issues and osteoporosis as we age. Parmesan, blue cheese, mozzarella, and Camembert are all good sources of calcium.
Blood Vessel Protection
Research shows that cheese could be a good source of glutathione, an antioxidant that helps maintain brain health and may help blood vessels work better.
Gut Health
Fermented foods like cheese contain probiotic bacteria, which can help keep cholesterol levels healthy.
Weight Loss
Some studies suggest that low-fat cheeses can aid in weight loss because the body burns more fat when it gets enough calcium. Cottage cheese, for example, is low in calories and packed with protein, making it ideal for a low-calorie, high-protein diet.
Blood Pressure
The high levels of calcium in cheese can help reduce blood pressure. Lower-fat, low-sodium cheeses, eaten in moderation as part of a healthy diet, can help lower blood pressure.
Stroke Prevention
Some research suggests that cheese might have some benefit in stroke prevention, specifically when replacing red meat in the diet.
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Frequently asked questions
While cheese is often vilified for being high in saturated fat, some types of cheese can be a nutritious addition to a healthy, balanced diet. Here are some healthier cheeses you can buy from the deli:
- Mozzarella
- Parmesan
- Goat's cheese
- Swiss cheese
- Provolone
- Cheddar
- Blue cheese
- Camembert
Cheese is a good source of protein and calcium, and some types of cheese may provide additional health benefits. For example, blue cheese is high in calcium, which is necessary for optimal bone health. Parmesan is also rich in calcium and phosphorus, which play a role in bone formation. Gouda is a good source of vitamin K2, which is needed for healthy bones and teeth, and it also contains antioxidants that can protect the cardiovascular system from the effects of high salt levels.
Sliced cheese from the deli can come with a hefty dose of saturated fats and salt. Pre-packaged cheese often contains even more salt and preservatives to keep it fresh. When possible, opt for low-sodium and low-fat versions of cheese.
Cottage cheese is a low-calorie, high-protein option that is ideal for weight management. Ricotta is another healthy option that can be added to salads, scrambled eggs, pasta, and lasagna.
When selecting cheese, balance is key. Look for cheese with the highest concentration of nutrients and the fewest calories. If you are sensitive to lactose, choose cheeses with lower lactose content, such as Parmesan or goat's cheese.
