Kamil Perry
Cheese is a beloved staple food, enjoyed for its rich, creamy flavour and satiating qualities. It is also a good source of protein and calcium. However, cheese is also calorie-dense, and its consumption has been linked to an increased risk of prostate cancer. The calorie count of cheese depends on the type of cheese, the fat content of the milk used, the processing methods employed, and the age of the cheese. In general, hard cheeses tend to have a higher calorie count compared to softer cheeses. For example, one ounce of hard cheese (about the size of your thumb) contains about 120 calories, while a half-cup of soft cheese like 4% full-fat cottage cheese has about 120 calories.
| Characteristics | Values |
|---|---|
| Nutritional value and calorie count | Depends on the fat content of the milk used, how it's processed, and its age. |
| Recommended daily intake | 3 servings of dairy per day, e.g. a matchbox-sized piece of cheese (30g). |
| Calories in a serving | 1 ounce (28g) of hard cheese: 114-120 calories |
| 1 ounce (28g) of cheddar: 114 calories | |
| 1/2 cup (113g) of soft cheese: 120 calories | |
| Health benefits | Excellent source of protein and calcium. |
| Health risks | High intake may increase LDL cholesterol levels and increase the risk of prostate cancer. |
| Healthy alternatives | Natural cheeses with less processing, e.g. Swiss, colby, mozzarella, ricotta. |
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What You'll Learn
Calorie count depends on milk fat content
The calorie count of cheese depends on various factors, one of the most significant being the fat content of the milk used in its production. Cheese is made from milk, which is then heated with active cultures and a coagulant. The resulting curds are drained, and the cheese is aged. The type of milk, the processing methods, and the aging time all influence the nutritional profile of the final product.
Milk and dairy products, in general, contain a balance of fat, carbohydrates, and protein. However, the calorie content can vary significantly depending on the fat content of the milk. Full-fat dairy products, for example, tend to be higher in calories, which can be a concern for those watching their weight. On the other hand, low-fat or reduced-fat milk options have lower calorie counts.
When it comes to cheese, the same principle applies. Cheeses made from full-fat milk will generally have a higher calorie count than those made from reduced-fat or low-fat milk. For instance, mozzarella, a soft white cheese, is typically lower in calories when made with full-fat milk. Similarly, feta cheese, made from sheep's or goat's milk, tends to have fewer calories than other cheeses.
Additionally, the processing methods used to make cheese can also impact its calorie content. Highly processed cheeses often contain more artificial ingredients and may have a higher calorie count. Natural cheeses, such as Swiss, Colby, mozzarella, and ricotta, are generally better options as they undergo less processing.
It's worth noting that while calorie content is important, it's not the only factor to consider when choosing a cheese. Cheese is a good source of protein and calcium, and some varieties offer additional health benefits. For example, certain cheeses may promote gut health, aid weight loss, improve bone health, and reduce the risk of heart disease. Therefore, when selecting a cheese, it's essential to consider both the calorie count and the overall nutritional profile to make an informed decision.
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Harder cheeses have higher calories
Cheese is a tasty treat, but it's important to be aware of its calorie content. Harder cheeses tend to have higher calories due to their aging process, which results in lower moisture content and a more robust flavour. While a specific number of calories per gram of cheese is hard to pinpoint due to variations in cheese types and their preparation methods, we can still examine the calorie content of cheese in broader terms.
Cheese is a dairy product made from milk, active cultures, and a coagulant. The leftover whey curds are then drained and aged, resulting in different types of cheese with varying textures and flavours. The nutritional value and calorie count of cheese depend on factors such as the fat content of the milk used, the processing methods employed, and the length of aging.
Hard cheeses, such as Parmesan, are aged for longer periods, resulting in a lower moisture content. This aging process contributes to their higher calorie content compared to softer cheeses. For example, a 28-gram serving of full-fat mozzarella (a softer cheese) contains 85 calories, while a 28-gram serving of Parmesan (a harder cheese) will likely have a higher calorie count due to its more concentrated form.
When it comes to calorie intake, it's important to remember that cheese can be enjoyed in moderation as part of a balanced diet. The key is portion control. A good guideline is to stick to 100–200 calories' worth of cheese as a snack or when indulging at parties. Additionally, opting for natural cheeses with less processing, such as Swiss, Colby, mozzarella, or ricotta, can be a healthier choice.
While harder cheeses may have higher calories, they also offer nutritional benefits. Cheese is a good source of protein and calcium, and certain types, like Parmesan, are rich in phosphorus, promoting bone health. However, it's important to be mindful of the potential downsides, including high saturated fat and sodium content. Therefore, enjoying harder cheeses in moderation and pairing them with healthier options, such as low-fat yoghurt or crackers, can be a sensible approach to maintaining a balanced diet while savouring the flavour of cheese.
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Cheese is high in protein and calcium
The number of calories in a gram of cheese depends on several factors, including the type of cheese, the fat content of the milk used, the processing methods, and the age of the cheese. Generally, hard cheeses tend to have a higher calorie count compared to softer cheeses. For example, one ounce of hard cheese contains about 120 calories, while a half-cup of soft cheese has a similar calorie count.
Cheese is indeed high in protein and calcium, with most varieties providing these essential nutrients. For instance, an ounce of hard cheese provides 8 grams of protein and 180 milligrams of calcium. Similarly, a half-cup of soft cheese like 4% full-fat cottage cheese offers 14 grams of protein and 80 milligrams of calcium.
Cheddar cheese, a popular semi-hard variety, is an excellent source of both protein and calcium. It also contains vitamin K2, which is important for preventing heart disease by inhibiting the buildup of calcium in artery and vein walls. This vitamin ensures adequate calcium absorption, promoting heart and bone health.
Other types of cheese, such as ricotta, may offer additional health benefits. One review suggests that whey protein supplements can positively impact people with metabolic syndrome and related conditions by reducing levels of triglycerides, cholesterol, and hemoglobin A1C, which is a marker of long-term blood sugar regulation. While the review focused on supplements, ricotta cheese may provide similar advantages due to its whey content.
In summary, while cheese can be a part of a balanced diet, it is important to be mindful of its fat and sodium content. Opting for natural cheeses with less processing, such as Swiss, Colby, mozzarella, or ricotta, can be healthier choices. Enjoying cheese in moderation and pairing it with the right foods, such as replacing processed meats with cheese, can help maximize its nutritional benefits.
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Full-fat dairy has high saturated fat
There are around 9 calories in a gram of cheese, though this varies depending on the type of cheese. Cheese is made up of mostly fat and protein and is rich in calcium. While cheese is a great source of protein and calcium, it's easy to over-consume, and the calories, saturated fat, and sodium can add up.
Full-fat dairy products have high levels of saturated fat, which has been linked to an increased risk of cardiovascular disease (CVD) due to its effect on cholesterol levels. Saturated fat can raise blood levels of low-density lipoprotein (LDL) cholesterol, commonly referred to as "'bad'" cholesterol. High levels of LDL cholesterol can increase the risk of heart disease and stroke. For this reason, national health organizations have recommended limiting saturated fat to less than 10% of daily calories.
However, newer research suggests that the relationship between dairy consumption and heart health is more complex. Some studies have found that full-fat milk, cheese, and yogurt may not negatively impact heart or vascular health as previously thought. For example, one study showed that despite being a significant source of saturated fat, full-fat dairy consumption in a large group of French adults was not associated with an increased risk of heart disease or stroke.
Additionally, while reducing total fat intake, people may inadvertently increase their consumption of refined carbohydrates and sugar, which can create other health risks. Whole dairy products may also have benefits, such as providing essential micro and macronutrients, high-quality protein, vitamins, and minerals. Some studies have even shown that dairy food reduced the risk of certain types of cancers, CVD, stroke, metabolic syndrome, and type II diabetes.
In conclusion, while full-fat dairy does contain high levels of saturated fat, the health implications are complex and may be dependent on other factors, such as overall diet and individual responses to dietary fats. More research is needed to fully understand the relationship between full-fat dairy consumption and health outcomes.
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Cheese is best eaten in moderation
Cheese is a beloved staple food, enjoyed for its rich, creamy flavour and satiating qualities. It is a good source of protein and calcium, but it is also easy to overeat. Cheese is calorie-dense, and its fat content can negatively impact health and weight-loss goals.
The calories in cheese vary depending on the type. One ounce of hard cheese (about the size of your thumb) contains around 120 calories, while an ounce of cheddar has 114 calories. Soft cheeses tend to be lower in calories; for example, half a cup of 4% full-fat cottage cheese has about 120 calories.
The fat content of cheese is a critical factor in its calorie count. Full-fat dairy is high in calories and saturated fat, which can increase LDL cholesterol levels. Cheese is also often high in sodium, with most varieties containing 300-450 mg per serving. Therefore, it is generally recommended to consume cheese in moderation to avoid potential negative health effects.
The "planetary health diet" sets a target of 250 grams of dairy per day, with a range of 0 to 500 grams, to achieve a dietary pattern that is both healthy for people and sustainable for the planet. Eating cheese in moderation can be part of a balanced diet. For example, a small piece of cheese (30g, or the size of a matchbox) is one serving of dairy. Opting for natural cheeses with less processing, such as Swiss, colby, mozzarella, or ricotta, is also recommended.
While cheese can be enjoyed as a snack, it is important to be mindful of portion sizes. A registered dietitian recommends limiting cheese snacks to 100 to 200 calories. Additionally, pairing cheese with refined grains (like white pasta, bread, or crackers) or processed meats may reduce its health benefits. Instead, consume cheese as a replacement for red and processed meats, or choose nuts as a healthier snack option.
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Frequently asked questions
The number of calories in a gram of cheese depends on the type of cheese. Hard cheeses tend to have a higher calorie count than soft cheeses. For example, one ounce (28 grams) of hard cheese contains about 120 calories, while a half-cup (113 grams) of soft cheese like 4% full-fat cottage cheese has about 120 calories.
The calorie count of cheese depends on the fat content of the milk used, how it's processed, and its age. Full-fat dairy is high in calories, so opting for low-fat or reduced-fat cheeses can be a way to reduce calorie intake.
Cheese is a good source of protein and calcium. However, it is also high in saturated fat, sodium, and calories, which can negatively impact health if consumed in large quantities. Additionally, a high intake of dairy products may increase the risk of certain types of cancer.
It is recommended to consume cheese in moderation as part of a balanced diet. The "planetary health diet" suggests a target of 250 grams of dairy per day, with a range of 0 to 500 grams per day.
Natural cheeses with less processing tend to be healthier options. Some examples include Swiss, Colby, mozzarella, and ricotta. Soft cheeses also tend to have lower calorie counts compared to hard cheeses.
