Kamil Perry
Cheese is a nutrient-dense food, providing protein, fats, and minerals. It is made from milk, which contains milk sugar or lactose, a carbohydrate. During the cheese-making process, some of the lactose is drained off with the whey, and some is used by cultures during fermentation. Cheese is calorie-dense, with about 100 calories per ounce, depending on the variety. The calorie count is highly dependent on the fat content of the milk used. Cheese is also high in saturated fat, with around 6 grams of saturated fat per ounce of hard cheese. The daily guideline for saturated fat intake is less than 10% of calories per day. While cheese is a great source of protein and calcium, the calories, saturated fat, and sodium can add up, especially when paired with refined grains and processed meats.
| Characteristics | Values |
|---|---|
| Calories per gram of fat | 9 |
| Calories per ounce of cheese | 85-114 |
| Calories per ounce of hard cheese | 120 |
| Calories per 1-ounce serving | 28 grams |
| Calories per cup of whole milk | 12.32 grams of lactose |
| Calories per cup of dairy in a 2,000-calorie diet | 3 cups |
| Calories per cup of dairy in a 2,000-calorie diet, in cheese | 1½ ounces of natural cheese or 2 ounces of processed cheese |
| Calories in low-fat cheese | 3 grams of fat or less per serving |
| Calories in reduced-fat cheese | At least 25% less fat than the regular version |
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What You'll Learn
Calorie count varies with milk fat content
Cheese is a calorie-dense food, with calories coming mostly from fat and protein. The calorie count of cheese varies with the milk's fat content, how it's processed, and its age. Full-fat dairy is high in calories, which can negatively impact health and weight loss goals.
The fat content of the milk used to make cheese directly influences its calorie count. Milk fat is composed of roughly 70% saturated fat, 25% monounsaturated fat, and 5% polyunsaturated fat. Cheese made from full-fat milk will have a higher calorie count than cheese made from reduced-fat or low-fat milk. 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 and aging of cheese also play a role in its calorie content. Hard and semi-hard cheeses, which have been aged longer, tend to have higher calorie counts compared to softer, fresher cheeses. This is because aging reduces moisture content, intensifying the flavour and making the cheese more calorie-dense. For example, aged cheddar has 114 calories and 9.4 grams of fat per ounce, while fresh ricotta or cottage cheese has about 120 calories per half-cup (4% fat).
Different varieties of cheese will have varying calorie contents due to their milk fat content. For instance, an ounce of mozzarella (6.3 grams of fat) has 85 calories, while an ounce of Brie (7.9 grams of fat) has 95 calories. Choosing lower-calorie cheeses, such as part-skim mozzarella, Swiss cheese, or feta cheese, can help manage calorie intake.
While cheese can be enjoyed as part of a healthy diet, it is recommended to consume it in moderation due to its high-calorie density. Eating cheese with refined grains or processed meats may reduce its health benefits. Instead, pairing it with healthier options like whole grains or choosing it as a replacement for red and processed meats can be beneficial.
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Calories in soft vs hard cheeses
Cheese is a calorie-dense food, with about 100 calories per ounce, depending on the variety. It is made up of mostly fat and protein, and its nutritional value and calorie count are 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 flavour. While they can have a higher calorie count compared to softer cheeses, they can still be part of a balanced diet with portion moderation. Harder cheeses, such as cheddar and Parmesan, usually have more calcium and less lactose due to the removal of whey during processing. They also tend to be good sources of important vitamins and minerals. However, they may have higher sodium content as they require more salt in the aging process.
Soft cheeses, such as Camembert, brie, and triple-crème, are characterised by a milder flavour and creamier texture. They are generally considered healthier options due to their lower calorie content. However, they fall into the "less healthy" category because of their saturated fat content. Soft cheeses like mozzarella are lower in sodium and calories than most other cheeses and contain beneficial bacteria that act as probiotics. Feta, a soft and salty white cheese, is typically lower in calories than many other cheeses, but it can be high in sodium when packaged in brine. Cottage cheese, another soft cheese, is much higher in protein than other cheeses and is often recommended for weight loss due to its ability to increase feelings of fullness and help decrease overall calorie intake. Goat cheese, also known as chevre, is a tangy and soft cheese that may be easier to digest than cheeses made from cow's milk due to its lower lactose content.
When choosing a healthy cheese, it is important to consider the fat content. Low-fat and reduced-fat cheeses are available, with the latter containing at least 25% less fat than the regular version. Fresh cheeses, such as ricotta and cottage cheese, are generally high in moisture and soft in texture. They are ready to eat without aging. Processed cheese products like American cheese are blends of cheeses mixed with other ingredients. It is recommended to opt for natural cheeses with less processing, such as Swiss, colby, mozzarella, and ricotta.
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Low-fat cheese options
Cheese is a great source of protein and calcium, but it is also high in calories and fat. The calorie and fat content of cheese varies depending on the type of cheese, with softer cheeses generally being lower in calories than harder cheeses. However, harder cheeses tend to have a stronger flavour, so a small amount can go a long way.
If you're looking for low-fat cheese options, there are several varieties to choose from. Here are some suggestions:
- Ricotta: A soft Italian cheese made from whey protein, which has been shown to significantly decrease cholesterol, including harmful LDL cholesterol. It is also much lower in calories and fat than other cheeses.
- Mozzarella: A relatively low-fat and low-calorie cheese, making it a healthier option compared to other varieties. Part-skim mozzarella is also a good option if you're looking for something lower in fat and calories.
- Swiss Cheese: A low-calorie cheese, making up only 4% of a person's daily calorie allowance. It is also relatively low in fat and sodium, and a good source of protein.
- Cottage Cheese: Often considered the healthiest cheese, cottage cheese is low in calories and the best low-fat, high-protein cheese. A 4-ounce serving of non-fat or 1% cottage cheese provides about 80 calories, 12 to 14 grams of protein, and 0 to 0.7 grams of saturated fat.
- Goat Cheese: Goat cheese, or chèvre, is a soft French cheese with a tangy taste and a soft texture. It is lower in calories than other cheeses, but relatively high in fat. However, goat milk provides beneficial bacteria that can help protect the body against illnesses.
- Feta: Feta is a soft, brined cheese that is lower in calories and fat than some other varieties. However, it is high in sodium, containing 323 milligrams per ounce.
- Babybel Rounds: Babybel cheeses tend to be lower in fat and are made with real cheese. In the EU, they also have a Babybel Protein variety, which is even lower in fat.
- Low-Fat Gouda: Gouda is a naturally lower-fat cheese, and some varieties have 40% less fat and salt but still have incredible flavour.
When choosing a cheese, it's important to consider not just the fat content but also the processing and ingredients. Highly processed cheeses tend to contain more artificial ingredients, so it's best to opt for natural cheeses. Additionally, full-fat dairy products have been shown to provide greater nutrition and have anti-inflammatory properties.
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Full-fat cheese and weight loss
Cheese is a widely consumed dairy product made from milk. It is produced using either pasteurized or raw milk that has been heated with active cultures and a coagulant. The leftover whey curdles are then drained, and the product is left to age. This process results in a food that is high in fat and calories, with about 100 calories and 6-8 grams of fat per ounce, depending on the variety of cheese.
Full-fat cheese, in particular, has been associated with a high-calorie count, which can negatively impact weight loss plans. However, recent studies have suggested that full-fat cheese may not be as detrimental to health as previously thought. For example, research in 2016 showed that consuming a diet high in regular-fat cheese compared to reduced-fat cheese did not significantly affect LDL cholesterol, cardiovascular, or type 2 diabetes risk factors. Additionally, full-fat dairy products have been found to provide greater nutrition and exhibit anti-inflammatory properties.
When selecting cheese for weight loss, it is important to consider the different varieties and their nutritional profiles. Soft cheeses, such as mozzarella, ricotta, and cottage cheese, tend to have lower fat and calorie content than hard cheeses. For example, mozzarella contains 85 calories and 6.3 grams of fat per ounce, while cheddar has 114 calories and 9.4 grams of fat. Ricotta, a soft white cheese, has a deliciously creamy texture with significantly lower fat and calorie content. Cottage cheese, another soft cheese, has a high protein-to-calorie ratio, making it a good choice for weight management.
In addition to fat and calorie content, other nutrients in cheese may also impact weight loss. Cheese is a good source of protein, which can promote satiety and aid in weight management. Certain cheeses, such as Swiss, Cheddar, Gouda, and cottage cheese, also contain probiotics that may improve gut health and contribute to overall health. Furthermore, goat cheese, a type of soft cheese, may be easier to digest than cheeses made from cow's milk due to its lower lactose content.
While full-fat cheese may not need to be completely avoided when aiming for weight loss, it is important to practice portion control and moderation. Cheese can be included as part of a balanced diet, providing valuable nutrients such as protein, calcium, and vitamins. However, it is essential to monitor intake, especially for those with specific health conditions or dietary needs.
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Daily intake recommendations
Cheese is a nutrient-dense food, packed with protein, calcium, vitamin D, and phosphorus. However, it is also high in calories, saturated fat, and sodium. The nutritional value of cheese varies depending on the type, with hard cheeses generally having higher calories and fat content than soft cheeses.
According to the Dietary Guidelines for Americans and MyPlate.gov, individuals aged 14 and older consuming 2,000 calories per day should include three servings from the dairy group, which can include cheese. One serving of cheese is equivalent to 1.5 ounces of hard cheese (such as cheddar, mozzarella, Swiss, or Parmesan), 1/3 cup of shredded cheese, 1 ounce of processed cheese, 1/2 cup of ricotta cheese, 2 cups of cottage cheese, or 2 ounces of queso fresco.
For those watching their sodium intake due to medical concerns such as high blood pressure, it is recommended to choose lower-sodium cheeses. Aged cheeses, such as cheddar, Parmesan, and Swiss, tend to be higher in sodium due to the aging process. Fresh cheeses like ricotta and cottage cheese are generally softer and have a higher moisture content.
The daily guideline for saturated fat intake is less than 10% of calories from saturated fat. For a 2,000-calorie diet, this equates to limiting saturated fat to fewer than 22 grams per day. Cheese can be included in a healthy diet, but it is important to be mindful of portion sizes and choose lower-fat options if necessary.
In terms of calcium intake, adults between the ages of 19 and 50 are recommended to consume 1,000 milligrams of calcium daily. Calcium plays a crucial role in bone development, maintenance of healthy bones, blood circulation, and muscle and nerve functions. Most cheeses are rich in calcium, with hard cheeses containing higher amounts than soft cheeses. For example, a 1-ounce serving of cheddar cheese provides about 200 mg of calcium, while a 1-ounce serving of Brie contains 52 mg. Consuming higher-calcium cheese may offer protective benefits against obesity, high blood pressure, and type 2 diabetes.
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Frequently asked questions
Depending on the variety of cheese, there are about 100 calories per ounce. For example, mozzarella contains 85 calories per ounce, while cheddar has 114 calories per ounce.
This varies depending on the type of cheese. One ounce of mozzarella has 6.3 grams of fat, while one ounce of cheddar has 9.4 grams.
Soft cheeses are generally considered healthier than hard cheeses. This is because they are lower in fat and calories. Examples include mozzarella, feta, and Swiss cheese.
The recommended daily intake of dairy is three cups as part of a 2,000-calorie diet. One cup of dairy is equal to 1.5 ounces of natural cheese or 2 ounces of processed cheese.
Cheese is a nutrient-dense food that provides protein, fats, and minerals like calcium. It may have anti-inflammatory properties and positive effects on cardiovascular health. However, it is also high in calories, saturated fat, and sodium, which may be a concern for people with high blood pressure.
