Bushra Griffith
Cheese is a beloved food, enjoyed for its rich, creamy flavour and satiating qualities. It is also a great source of calcium, protein, and vitamins A and B12. However, cheese is also high in calories, with the calorie count varying depending on the type of cheese and the milk used. For example, an ounce of cheddar has 114 calories, while Brie has 95 calories per ounce. The average recommended calorie allowance is 2,000 for women and 2,500 for men, so while cheese can be enjoyed in moderation, it's important to be mindful of its calorie content.
| Characteristics | Values |
|---|---|
| Calories | The calories in cheese vary depending on the type of cheese. Mozzarella has 85 calories per ounce, Brie has 95, Cheddar has 114, and an average hard cheese has 120 calories per ounce. |
| Fat | Cheese is made up of mostly fat and protein. The fat content depends on the type of milk used and how it is processed. Whole milk cheese is high in saturated fat. |
| Protein | Cheese is a good source of protein, with an ounce of hard cheese containing around 8 grams of protein. |
| Calcium | Cheese is rich in calcium, with an ounce of hard cheese containing around 180 milligrams of calcium. |
| Sodium | Most cheeses are high in sodium, with an average of 300-450 milligrams per serving. Harder cheeses tend to have higher sodium levels. |
| Vitamins | Cheese contains high amounts of vitamins A and B12. |
| Other Nutrients | Cheese also contains zinc, phosphorus, and riboflavin. |
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What You'll Learn
Calories depend on milk fat content
The calorie content of cheese depends on the milk fat content, the type of processing, and the age of the cheese. Full-fat dairy is high in calories, which can negatively impact the body and weight loss plans. For example, an ounce of hard cheese, or a wedge about the size of your thumb, 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 similar calories at about 120, but with higher protein at 14 grams, less saturated fat at 3 grams, and less calcium at 80 milligrams.
The fat content of the milk used to make the cheese plays a crucial role in determining the calorie count. Milk fat typically consists of around 70% saturated fat, 25% monounsaturated fat, and 5% polyunsaturated fat. Therefore, cheeses made from whole milk tend to have higher calories. For instance, cheddar cheese, which is an aged cheese, has 114 calories and 9.4 grams of fat per ounce. Other aged cheeses include Parmesan and Swiss cheese.
Low-fat and reduced-fat cheeses are available for those who want to limit their calorie and fat intake. In the United States, cheeses labelled “low-fat” must contain 3 grams of fat or less per serving, while “reduced-fat” cheese has at least 25% less fat than its regular version. For lower-calorie options, part-skim mozzarella, Swiss cheese, and feta cheese are good choices.
The processing method also influences the calorie content of cheese. Cream cheese and highly-processed cheeses tend to be highly processed, which can affect their nutritional value. Natural varieties are generally recommended. During the processing of some cheeses, bacteria are added during the fermentation stage, which may positively impact blood cholesterol levels.
Lastly, the age of the cheese can also determine its calorie content. Aged cheeses are stored before selling, allowing time for the flavors to mature and intensify. However, the aging process can also increase the salt content in the cheese, as salt is used to prevent bacterial growth. Softer cheeses like cream cheese, cottage cheese, goat cheese, and shredded cheese have high moisture content and are more susceptible to bacterial growth, so they are typically refrigerated.
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Calories vary by cheese type
The calorie content of cheese varies depending on the type. For example, mozzarella contains 85 calories per ounce, while Brie has 95 calories per ounce, and cheddar has 114 calories per ounce. In general, harder cheeses tend to have a higher calorie count than softer ones. An ounce of hard cheese has around 120 calories, while a half-cup of soft cheese like 4% full-fat cottage cheese has about 120 calories.
The calorie count of cheese is influenced by several factors, including the type of milk used, its processing, and age. Cheeses made from whole milk tend to have higher calorie content, as they are made from regular, unskimmed milk. Low-fat and reduced-fat cheeses, on the other hand, have lower calorie content by definition. For example, in the United States, cheeses labelled "low-fat" must contain 3 grams of fat or less per serving, while "reduced-fat" cheese has at least 25% less fat than its regular version.
The processing method also affects the calorie count. Highly processed cheeses, such as cream cheese, tend to have higher calorie content and more artificial ingredients. Additionally, aged cheeses, such as cheddar, Parmesan, and Swiss, undergo a maturation process that contributes to their firmer texture and stronger flavour. This ageing process can impact the calorie content and nutritional profile of the cheese.
It is worth noting that the nutritional value of cheese goes beyond calories. Cheese is a good source of calcium, protein, vitamins A and B12, zinc, phosphorus, and riboflavin. Some studies suggest that specific nutrients in cheese may have protective effects on heart health, such as calcium and conjugated linoleic acid. However, it is generally recommended to consume cheese in moderation due to its high sodium and saturated fat content, which can have negative health effects, especially for those with cardiovascular disease or high cholesterol.
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Calories in low-fat cheese
The number of calories in cheese depends on several factors, including the fat content of the milk used, the type of processing, and the age of the cheese. Full-fat dairy products tend to be high in calories, which can negatively impact weight loss plans.
Cheese is made up mostly of fat and protein and is a good source of calcium, which strengthens bones and teeth. An ounce of cheddar cheese, for example, provides 20% of your daily calcium needs, but it also contains about 114 calories, 5 grams of saturated fat, and 185 mg of sodium. To put that in perspective, it's recommended to stick to 100 to 200 calories' worth of cheese as a snack.
When it comes to low-fat cheese options, there are some varieties available that can help reduce calorie intake. For example, shredded reduced-fat sharp cheddar cheese is a lower-fat alternative to regular cheddar. By reducing the fat content, the calorie count is also likely to be lower, although the exact number of calories will depend on the specific product and its ingredients.
Some natural cheeses tend to be lower in fat and calories compared to highly processed cheeses, which often contain more artificial ingredients. Opting for natural, low-fat varieties can be a healthier choice. Additionally, pairing cheese with fruits or raw nuts instead of crackers can be a better option, as crackers can add extra calories and sodium to your snack.
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Calories in full-fat cheese
The calorie content of cheese is highly dependent on the fat content of the milk used, how it's processed, and its age. Full-fat dairy is high in calories, which can negatively impact the body and weight loss plans.
Hard and semi-hard cheeses have been aged longer, contain less moisture, and have a more robust flavor. Hard cheeses can have a higher calorie count compared to softer cheeses, but this doesn't mean they can't be part of a balanced diet with portion moderation. Soft cheeses, such as cottage cheese, are generally considered healthier options as they are lower in calories and have a milder flavor.
Goat's cheese, or chevre, is a soft cheese with a tangy flavor made from goat's milk. It's available in spreadable logs, crumbles, and varieties resembling brie. Goat's cheese contains about 26g of fat per 100g, similar to Brie and Edam, and is considered a "high-fat" product. However, goat's cheese may be easier for some people to digest due to its lower lactose content compared to cow's milk cheeses.
Cream cheese tends to be highly processed, so it's recommended to opt for natural varieties. The calorie count of cream cheese depends on the fat content of the milk used.
When choosing healthier cheese options, it's important to consider the fat content of the product. Reduced-fat cheese doesn't necessarily mean reduced flavor, and experimenting with different brands can help find tasty options. It's also beneficial to watch portion sizes, as it's easy to consume too much cheese, especially when grated or in small, edible leftovers.
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Calories in cheese snacks
The calorie content of cheese snacks depends on several factors, including the type of cheese, the amount consumed, and any accompanying foods. Cheese is primarily composed of fat and protein, with its nutritional value and calorie count influenced by the fat content of the milk used, the processing methods employed, and the age of the cheese.
Cheese spreads, a common choice for snacks, tend to be high in sodium and calories. For instance, an ounce of Sargento Cracker Snacks' "American Cheese with Pimiento" contains 110 calories, with 74% of those calories derived from its nine grams of fat. Similarly, Weight Watchers' port wine cheese offers 70 calories and three grams of fat per serving, but it also contains a substantial 190 milligrams of sodium.
When selecting crackers to accompany cheese, it is important to be mindful of their potential calorie and fat content. Crackers marketed as "rich," "buttery," or "flaky," or those flavoured with meat or cheese, are likely to be high in calories and fat. Even healthy crackers can contribute an additional 5 to 40 calories per cracker, and some varieties can contain up to 50 mg of sodium each.
To make cheese snacks healthier, consider pairing cheese with fruits or raw nuts instead of crackers. These options offer the benefit of containing no added sodium or other ingredients, such as sugars, that may be detrimental to a balanced diet. Additionally, opting for natural varieties of cheese, such as those with lower processing levels, can help reduce artificial ingredient intake.
In general, it is recommended to limit cheese snacks to 100 to 200 calories to maintain a balanced diet and avoid exceeding daily calorie limits. This amount can provide essential nutrients like protein and calcium while mitigating the negative impacts of excessive calorie consumption.
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Frequently asked questions
The number of calories in cheese varies depending on the type of cheese, the fat content of the milk used, and how it's processed. For example, an ounce of cheddar has 114 calories, while Brie has 95 calories per ounce.
Yes, some cheeses are lower in calories than others. For example, part-skim mozzarella, Swiss cheese, and feta cheese are lower-calorie options.
Cheese is a great source of calcium, protein, and vitamins A and B12. Some reports suggest that full-fat dairy, including cheese, may lower the risk of cardiovascular disease and type 2 diabetes. However, it's important to consume cheese in moderation as part of a balanced diet.
