Patrick Oconnell
Cheese is a beloved staple food, known for its rich, creamy flavour and satiating qualities. It is also a source of essential nutrients like calcium, protein, and vitamins A and B12. The nutritional value of cheese varies depending on the type, with some cheeses being lower in calcium and higher in sodium and saturated fat. For example, softer cheeses like Brie have a lower calcium content, with only 52 mg per ounce, while Parmesan is the richest source of calcium among cheeses, containing 242 mg per ounce. Cheddar cheese, a popular variety, provides 200 mg of calcium per ounce, but it also contains 190 mg of sodium and 6 grams of saturated fat. While cheese can be a part of a healthy diet, it is generally recommended to consume it in moderation due to its high-calorie count and potential negative health effects associated with excessive intake.
| Characteristics | Values |
|---|---|
| Calories in one ounce of semi-soft cheese | 101 kcal |
| Calories in one ounce of hard cheese | 120 kcal |
| Calories in one ounce of cheddar cheese | 200 kcal |
| Calcium in one ounce of cheddar cheese | 200 mg |
| Calcium in one ounce of Parmesan cheese | 242 mg |
| Calcium in one ounce of Brie | 52 mg |
| Protein in one ounce of hard cheese | 8 g |
| Protein in one ounce of cheddar cheese | 7 g |
| Saturated fat in one ounce of hard cheese | 6 g |
| Saturated fat in one ounce of cheddar cheese | 6 g |
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What You'll Learn
Hard cheese: 120 calories, 180mg calcium
Cheese is a versatile food that provides various nutrients and contributes to overall health. It is rich in calcium, fats, carbohydrates, and proteins, making it a good source of essential nutrients. While cheese can be enjoyed as part of a healthy diet, it should be consumed in moderation due to its high saturated fat content. The recommended daily intake varies depending on individual dietary needs, but it is generally suggested to limit cheese consumption to one to three ounces per day.
Hard cheeses, such as cheddar, gouda, and provolone, are a good source of calcium. One ounce of hard cheese contains about 120 calories and 180 milligrams of calcium. This amount of cheese also provides 8 grams of protein and 6 grams of saturated fat. Hard cheese is a rich source of calcium, contributing about 20% of the daily recommended value.
Cheddar cheese, in particular, has a high calcium content, providing 200 milligrams of calcium per ounce. This amounts to 20% of the daily recommended value. Cheddar cheese also offers other nutritional benefits, including 10% of the daily recommended value of vitamin A and 14% of phosphorus. Additionally, cheddar contains small amounts of zinc, selenium, and riboflavin.
While hard cheese and cheddar cheese offer nutritional benefits, they also have high-calorie counts and saturated fat content. Whole-milk cheddar, for example, contains 10 grams of total fat and 6 grams of saturated fat per ounce. The high-fat content contributes to its calorie density, making it satiating and compatible with high-fat diets like keto. However, due to the high-fat content, it is important to consume these cheeses in moderation as part of a balanced diet.
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Soft cheese: 120 calories, 80mg calcium
Cheese is a versatile food that provides various nutrients and contributes to overall health. It is rich in calcium, fats, carbohydrates, and proteins, making it a good source of essential nutrients. However, it is also high in saturated fat and sodium, so it should be consumed in moderation as part of a balanced diet.
Soft cheese, such as 4% full-fat cottage cheese, is a good source of calcium, providing 80 mg per half-cup serving (4 ounces). This means that one ounce of soft cheese provides approximately 20 mg of calcium. In addition to calcium, soft cheese also contains other important nutrients such as protein and vitamins.
While soft cheese has a lower calcium content compared to hard cheeses like cheddar, it still contributes to your daily calcium intake. Calcium is essential for maintaining bone health and preventing osteoporosis, which is the harmful degeneration of bone density. By including soft cheese in your diet, you can benefit from its calcium content, as well as the other nutrients it provides.
It's important to note that the calcium content in cheese can vary depending on the type and brand. For example, semi-soft cheeses like Colby and Havarti have an average calorie count of 101 kcal per 1-ounce serving, but their calcium content may differ. Harder cheeses like cheddar, gouda, and provolone offer a higher calcium content, ranging from 700-800 mg per 100 grams.
When incorporating soft cheese into your diet, it's crucial to practice portion control and moderation. Excessive consumption of cheese, especially full-fat varieties, can contribute to increased saturated fat and sodium intake, which may have negative health effects. The recommended daily intake of cheese is generally around 1 to 2 ounces, depending on individual dietary needs and health considerations.
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Cheddar: 200mg calcium, 7g protein
Cheese is a versatile food that can provide various nutrients and contribute to overall health. It is rich in calcium, fats, proteins, and carbohydrates, making it a good source of essential nutrients. The nutrients in cheese vary depending on the type of cheese. For example, one ounce of hard cheese contains about 120 calories, 8 grams of protein, 6 grams of saturated fat, and 180 milligrams of calcium. On the other hand, a half-cup of soft cheese like 4% full-fat cottage cheese has about 120 calories, 14 grams of protein, 3 grams of saturated fat, and 80 milligrams of calcium.
Cheddar cheese, in particular, provides 200mg of calcium and 7 grams of protein per ounce. This equates to 20% of your daily calcium value and over 30% of cheddar cheese's calories. Cheddar also provides 10% of your daily vitamin A recommendation and 14% phosphorus, plus small amounts of zinc, selenium, and riboflavin. While cheddar cheese can be a good source of these nutrients, it is also relatively high in sodium, containing 190mg per ounce.
It is important to note that cheese should be consumed in moderation as part of a healthy diet. The high saturated fat content of cheese has been linked to an increased risk of cardiovascular disease. However, some studies suggest that full-fat dairy may lower the risk of CVD and type 2 diabetes. Additionally, the types of saturated fatty acids in cheese may have a different effect on the heart than those found in red meat.
The Guidelines for Americans suggest three servings of dairy daily for adults, which is approximately 1.5 to 2 ounces of cheese per serving. For those who consume dairy regularly, experts recommend having unsweetened yogurt and cheese daily for better cardio-metabolic benefits. Ultimately, enjoying cheese in moderation can provide essential nutrients without causing significant harm.
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Parmesan: 242mg calcium
Cheese is a versatile food that can provide various nutrients and contribute to overall health. It is rich in calcium, fats, carbohydrates, and proteins, making it a good source of essential nutrients. However, it is important to consume cheese in moderation due to its high-calorie count and saturated fat content.
Parmesan cheese stands out for its exceptional calcium content. With 242 milligrams of calcium per ounce (28 grams), it is the richest source of calcium among cheeses. This amount of calcium contributes to 19% of the Daily Value, ensuring a significant boost to your calcium intake.
When compared to other cheeses, Parmesan's calcium content is notably higher. For example, softer cheeses like Brie have a much lower calcium content, providing only 52 milligrams (4% DV) per ounce. Even other hard cheeses, such as cheddar, gouda, and provolone, offer a slightly lower amount of calcium, ranging from 700 to 800 milligrams per 100 grams.
In addition to its high calcium content, Parmesan cheese also provides other nutritional benefits. It is a good source of protein, offering 8 grams per ounce. This amount of protein contributes to various bodily functions, including building muscle and maintaining fluid balance. However, it's important to be mindful of the overall dietary considerations when consuming Parmesan cheese.
While Parmesan cheese offers valuable nutrients, it is essential to consume it in moderation as part of a balanced diet. The high-calorie count and saturated fat content of cheese are often the subject of health concerns. Full-fat dairy products, including cheese, contain significant amounts of saturated fat, which can impact cardiovascular health. Therefore, it is generally recommended to limit cheese intake, with suggestions ranging from one ounce of high-quality cheese daily to two to three ounces for those with a diet low in saturated fats and sodium.
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Health concerns: high in saturated fat
Cheese is a rich source of calcium, fats, proteins, and other nutrients. However, health concerns have been raised about its high saturated fat content. For instance, one ounce of hard cheese contains approximately 120 calories and 6 grams of saturated fat. While cheese can be a part of a healthy diet when consumed in moderation, its high saturated fat levels can have negative health implications if eaten in excess.
The high saturated fat content in cheese has been linked to increased cardiovascular disease (CVD) risk. Traditionally, nutritional guidelines have recommended a low-fat diet to reduce CVD risks. However, recent studies suggest that full-fat dairy may lower the risk of CVD and type 2 diabetes. These studies indicate that specific nutrients in cheese, such as calcium and conjugated linoleic acid, and certain types of saturated fatty acids, may have beneficial effects on heart health. Nevertheless, the general recommendation is to consume cheese in limited amounts due to its potential negative impact on cholesterol levels.
Cheese is also associated with a higher body mass index (BMI). Research suggests that higher cheese intake may lead to a lower BMI at the 5-year mark, but this effect disappears by the 10-year mark. Additionally, a meta-analysis found that consuming 50 grams of cheese per day (approximately 2 ounces) increased the risk of prostate cancer by 10%. This risk may be attributed to the potential for high dairy intake to elevate blood levels of insulin-like growth factor I (IGF-1), which has been linked to prostate cancer and the growth of cancer cells.
Despite these concerns, cheese can be enjoyed as part of a healthy diet when consumed in moderation. Experts suggest that if your overall diet is low in saturated fats and sodium, having two to three ounces of cheese daily may be acceptable. However, for those with heart concerns or health-conscious individuals, limiting intake to one ounce of high-quality cheese per day or less a few times a week is advisable. It's important to note that the recommended daily intake may vary depending on individual dietary needs.
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Frequently asked questions
This depends on the type of cheese. Hard cheese contains about 120 calories per ounce, while soft cheese has slightly fewer calories, with about 100 calories per ounce.
This also depends on the type of cheese. Hard cheeses like cheddar, gouda, and provolone are rich in calcium, with about 180-200 mg of calcium per ounce. Softer cheeses like brie and goat cheese have a much lower calcium content, with only about 50 mg per ounce.
Cheese is high in saturated fat and sodium, which can increase LDL cholesterol levels and negatively impact heart health. However, some reports suggest that full-fat dairy may lower the risk of cardiovascular disease and type 2 diabetes. It is recommended to consume cheese in moderation as part of a balanced diet.
Cheese is a good source of essential nutrients like calcium, protein, and vitamins A, B12, and phosphorus. It can help maintain bone health and may have cardio-metabolic benefits when consumed in moderation.
The recommended daily intake of cheese varies depending on individual dietary needs. For those with heart concerns, it is advised to limit intake to one ounce of high-quality cheese per day or less a few times a week. The Guidelines for Americans suggest 1.5 to 2 ounces of cheese per serving, with a total of three servings of dairy per day for adults.
