Bushra Griffith
Cheese is a beloved dairy product that is widely used as a topping, filling, or ingredient in a variety of dishes. While it adds flavour to our meals, it's important to be mindful of the nutritional value it adds. So, how many calories are in a tablespoon of cheese?
| Characteristics | Values |
|---|---|
| Calories | 30 |
| Carbohydrates | 0% |
| Fat | 74% |
| Protein | 26% |
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What You'll Learn
Calories in a tablespoon of cheddar cheese
There are approximately 30 calories in a tablespoon of cheddar cheese, which is provided by the Hilton Garden Inn. The macronutrient breakdown of this cheese is 0% carbs, 74% fat, and 26% protein. This calorie count is relatively low, especially considering the high fat content of cheddar cheese.
When it comes to calorie content, cheese can vary significantly depending on the type and brand. For example, a tablespoon of cream cheese typically contains around 50 calories, while a tablespoon of cottage cheese may contain only 20 calories. The calorie content of cheese can also be influenced by factors such as the age and production method of the cheese.
For example, aged cheeses tend to have a higher calorie content due to the concentration of fats and proteins that occur during the aging process. The production method can also play a role, as different methods can affect the fat and moisture content of the cheese, which in turn impacts the calorie count.
It is important to note that the calorie content of cheese can vary even within the same type of cheese due to factors such as milk source, production techniques, and individual recipes. As such, it is always a good idea to check the nutrition facts and ingredient lists when assessing the calorie content of a particular cheese.
In terms of nutrition, cheese is a good source of protein and calcium, and it can also provide other essential nutrients such as phosphorus, zinc, and vitamin B12. However, it is also high in saturated fat and sodium, so it should be consumed in moderation as part of a balanced diet.
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Macronutrient breakdown of cheese
The macronutrient composition of cheese varies depending on the type of cheese and the specific recipe used to make it. However, in general, cheese is a good source of protein and fat, and it contains a small amount of carbohydrates.
For example, one ounce (28 grams) of cheddar cheese provides approximately 339 calories, with about 20.9 grams of protein, 1.1 grams of carbohydrates, and 27.8 grams of fat. This means that cheddar cheese is quite high in fat, with fat comprising about 74% of its total calorie content. Protein makes up the remaining 26% of calories in cheddar cheese.
Cheddar cheese is also a source of saturated fat, with around 6 grams of saturated fat per ounce. This amount represents about 30% of the recommended daily value based on a 2,000-calorie diet. It's important to note that consuming too much saturated fat can increase your levels of harmful LDL cholesterol, so it's recommended to consume cheddar cheese in moderation.
In addition to the major macronutrients, cheddar cheese also contains small amounts of other nutrients like potassium, vitamin D, and iron. For example, a one-ounce serving provides about 28 milligrams of potassium and 0.3 micrograms of vitamin D. However, the amounts of these nutrients in cheese are generally lower than those found in other food sources.
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Carbohydrate content in cheese
Cheese is a versatile and well-loved food, but its nutritional composition, particularly its carbohydrate content, is important to understand for those monitoring their carbohydrate intake. Cheese is primarily composed of three macronutrients: protein, fat, and a small amount of carbohydrates. The carbohydrates in cheese originate mainly from lactose, the natural sugar found in milk.
The cheese-making process involves removing most of the lactose with the whey, resulting in cheese having a relatively low carbohydrate content. The specific carbohydrate content can vary depending on the type of cheese and its processing. Generally, harder, aged cheeses have lower carbohydrate levels compared to softer, fresher varieties. This is because the ageing process allows more time for the remaining lactose to break down.
For example, cheddar cheese contains only 0.4 grams of carbohydrates per ounce, making it an excellent choice for low-carb diets. Other low-carb options include Gouda (0.6 grams of carbs per ounce), Brie (0.1 grams per ounce), Camembert (0.1 grams per ounce), and goat cheese (0.3 grams per ounce). American cheese, on the other hand, tends to have higher carbohydrate content, with 1-2 grams of carbs per ounce due to added ingredients and processing methods. Cottage cheese also stands out for its higher carbohydrate content, with about 3-4 grams of carbs per half-cup serving (113 grams).
Cheese is often a popular choice for those following a ketogenic diet due to its high-fat content, moderate protein levels, and low carbohydrate count. However, it is important to note that while cheese can be a good source of fat and protein for Keto-friendly meals, it should not be the primary basis of a meal plan. Additionally, flavoured and sweetened cream cheeses, as well as some plant-based cheeses, may contain more carbohydrates, so it is always advisable to check nutrition labels.
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Fat content in cheese
Cheese is a nutrient-dense food that provides protein, fats, and minerals. The fat content in cheese varies depending on the type of cheese. For example, soft goat's cheese contains about 26g of fat per 100g, classifying it as a "high-fat" product. Other cheeses that are considered high in fat include Brie, Edam, Camembert, and Cheddar. Mozzarella, ricotta, and feta are lower in fat. Full-fat dairy foods, including cheese, contain a high amount of saturated fat and some cholesterol. Milk fat typically consists of around 70% saturated fat, 25% monounsaturated fat, and 5% polyunsaturated fat.
The impact of saturated fat from cheese on health has been a subject of debate. While high intake of saturated fat can increase LDL cholesterol levels, some studies suggest that specific nutrients in cheese, such as calcium and conjugated linoleic acid, may have protective effects on the heart. Additionally, the types of saturated fatty acids in cheese may have a different impact on the heart compared to those found in red meat. However, it is generally recommended to consume cheese in limited amounts due to its potential negative health effects when consumed in excess.
The sodium content in cheese also varies, with most cheeses being high in sodium due to the use of salt as a key ingredient to control moisture and prevent bacterial overgrowth. However, some cheeses like goat cheese, whole-milk mozzarella, and Swiss cheese are low in sodium, containing only 50-100 mg per serving. To control sodium intake, it is recommended to limit cheese servings to one or two ounces.
When considering the fat content in cheese, it is important to distinguish between "reduced-fat" and "low-fat" varieties. "Reduced-fat" cheese contains 25% less fat than the original version, but it may still be considered high in fat. To identify the fat level in a product, one should refer to the label, which indicates whether the fat content is high (more than 17.5g/100g), medium (3.1–17.5g/100g), or low (3g or less/100g).
In summary, the fat content in cheese varies depending on the type of cheese, and it is important to consider both the saturated fat and sodium content when making dietary choices. While cheese can be a part of a healthy diet, it should be consumed in moderation, especially for individuals with high cholesterol or blood pressure.
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Protein content in cheese
Cheese is a nutrient-dense food, providing protein, fats, and minerals. The protein content varies depending on the type of cheese. For instance, one ounce of hard cheese, or a wedge about the size of your thumb, contains about 8 grams of protein. A half-cup of soft cheese like 4% full-fat cottage cheese has about 14 grams of protein.
Mozzarella, a popular cheese with a mild taste and creamy texture, offers 6.9 grams of protein per ounce or 9.6 grams per 100 calories. Cheddar, another common household cheese, also provides high-quality protein.
Some other notable high-protein cheeses include Romano, with 9 grams of protein per ounce or 8.2 grams per 100 calories, and Gruyere, with 8.5 grams of protein per ounce or 7.2 grams per 100 calories. Swiss cheese contains 7.7 grams of protein per ounce or 6.9 grams per 100 calories, while Provolone offers 7.3 grams per ounce or 100 calories. Lastly, Edam and Gouda are mild-flavoured cheeses with around 7 grams of protein per ounce or 100 calories.
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Frequently asked questions
There are approximately 30 calories in a tablespoon of cheddar cheese.
It is made up of 0% carbs, 74% fat, and 26% protein.
Yes, cheese is a decent source of protein, with protein accounting for about a quarter of its calorie composition.
The calorie count of cheese can vary depending on the type of cheese and its fat content, but it tends to be higher in calories compared to other dairy products like milk and yogurt due to its high fat content.
