Patrick Oconnell
Cheese is a delicious and nutritious food, composed mostly of fat and protein, as well as calcium, which is great for bone and teeth health. The calorie content of cheese varies depending on the type of cheese and the fat content of the milk used. Harder cheeses tend to have higher calories compared to softer cheeses, and full-fat dairy has a greater caloric impact. For example, 1 oz of cheddar cheese contains 115 calories, so 3 1/8 oz would be approximately 416 calories.
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What You'll Learn
Calories in 8 oz of cheddar cheese: 914-921
There are approximately 914-921 calories in 8 ounces (oz) of cheddar cheese. This calorie count constitutes a substantial proportion of the general 2,000-calorie daily diet recommended for weight loss efforts or diet regimens.
The calorie content of cheddar cheese varies slightly depending on the specific type and brand. The nutritional value of cheese also depends on various factors, including the cheese-making process, the milk source, and the fat content.
The macronutrient breakdown of cheddar cheese is predominantly fat, with smaller amounts of protein and carbohydrates. Specifically, 1 oz of cheddar cheese contains approximately 115 calories, comprising 1% carbs, 75% fat, and 24% protein.
When considering the nutritional value of cheddar cheese, it is essential to note that the fat content includes various types of fats, such as saturated, trans, polyunsaturated, and monounsaturated fats. Additionally, cheese provides vitamins and minerals like vitamin D, calcium, iron, potassium, and vitamin A.
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Calories vary based on milk fat content
Cheese is a dairy product made from milk. The milk is processed by adding bacteria or acid to it, causing it to curdle and solidify. Different types of milk and production methods will result in cheese with varying nutritional profiles.
Cheese is composed of mostly fat and protein, with negligible amounts of carbohydrates. The nutritional value and calorie count of cheese are highly dependent on the fat content of the milk used. Full-fat dairy is high in calories, which can negatively impact a weight loss plan.
For example, an 8-ounce serving of cheddar cheese contains 921 calories, with a macronutrient breakdown of 1% carbs, 75% fat, and 24% protein. On the other hand, milk has a lower calorie density, with 42 calories per 100 grams.
Some cheeses are made with goat's or sheep's milk, which can result in lower lactose content and different protein structures. These types of cheese may be easier for some people to digest and can offer additional health benefits, such as improved gut health and decreased risk of heart disease.
When choosing a healthy cheese, it is important to consider the fat content of the product. Natural cheeses with less processing, such as Swiss, Colby, mozzarella, and ricotta, are generally healthier options. Soft cheeses, such as mozzarella, feta, and goat cheese, are also considered healthier choices due to their mild flavor and creamy texture.
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Cheddar is high-fat, high-protein
Three 1-ounce servings of cheddar cheese would contain 600 calories, 75% of which come from fat and 24% from protein. Cheddar is a high-fat, high-protein food, and like all high-fat foods, it should be consumed in moderation. Cheddar is a semi-hard cheese that is matured for several months and can be white, off-white, or yellow in colour. Its distinct sharpness can range from mild to extra sharp.
Cheddar is a good source of protein, with 7 grams per ounce. Protein is essential for several bodily functions, including building muscle, producing enzymes, providing structure to cells, and maintaining fluid balance. Cheddar also has a high calcium content, with 200 mg of calcium per ounce, providing 20% of the daily recommended value. Calcium is critical for maintaining bone health and preventing osteoporosis.
The high-fat content of cheddar has some health benefits. Despite its saturated fat content, consuming cheddar cheese in moderation may help lower cholesterol levels, especially for middle-aged adults. In one study, participants who consumed full-fat cheese had more success lowering their cholesterol than those who ate reduced-fat cheese or butter. This effect is attributed to the "cheese matrix," referring to the arrangement of proteins and calcium in cheese, which offers various health benefits.
Cheddar is also a source of vitamin K2, which, along with calcium, plays a valuable role in promoting bone strength. Additionally, its low lactose content makes it a suitable option for lactose-intolerant individuals, as they can often consume it without experiencing unpleasant symptoms like bloating or gas. However, it's important to note that cheddar is relatively high in sodium, with 190 mg per ounce, and it contains casein and whey, which can trigger an immune response in people with dairy allergies.
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Soft cheeses are lower calorie
Three 1-ounce servings of cheese will vary in calories depending on the type of cheese. For example, three slices of Swiss cheese, at approximately 100 calories per slice, would contain 300 calories in total. On the other hand, a full cup of cottage cheese is only 164 calories, making it a lower-calorie option.
Soft cheeses tend to be lower in calories. For example, ricotta, a soft white cheese, is significantly lower in fat and calories, yet has a creamy texture. Similarly, feta, a soft, salty white cheese, is typically lower in calories than many other cheeses. Cottage cheese, another soft cheese, is also low in calories and high in protein, making it a good choice for weight management.
Paneer is another example of a soft cheese that is lower in calories, fat, and salt. It is a non-aged, non-melting cheese with a mild flavor, often used in curries and side dishes. Camembert, a soft cheese with a rich flavor, also allows for smaller portions, helping to reduce calorie intake.
Mozzarella is a low-calorie cheese, with part-skim mozzarella sticks providing 70 calories and whole milk mozzarella slices containing 85 calories. Parmesan is another low-calorie option, with only 20 calories per tablespoon.
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Natural cheese is healthier
Three 1-ounce servings of cheese provide about 276 calories, depending on the type of cheese. For example, an ounce of cheddar cheese contains about 115 calories.
In addition to being a good source of calcium, cheese can also help prevent heart disease. For example, gouda, a semi-hard cheese, is rich in calcium and vitamin K2, which are needed for healthy bones and teeth. It also contains compounds that may help lower blood pressure. Hard cheeses like Parmesan, which is made from cow's milk and aged for at least 12 months, are naturally lower in lactose, so they may be a good option for people with lactose sensitivities.
While some people are concerned about the high fat content of cheese, recent studies suggest that fermented dairy products may not be as harmful as once thought. Other nutrients in the product or the fermentation process may help moderate the effect of saturated fat in the body. For example, paneer, an Indian cheese made from whole cow's milk, is a useful source of fat-soluble vitamins A and D. It is also significantly lower in salt than most other varieties of cheese. Soft cheeses like ricotta or mozzarella are also good options as they are made from low-fat or skim milk, so they tend to be lower in saturated fat.
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Frequently asked questions
The number of calories in 3 1/8 oz of cheese depends on the type of cheese. For example, 3 oz of cheddar cheese contains 345 calories, so 3 1/8 oz would be approximately 402 calories.
The calorie count of cheese is influenced by the fat content of the milk used, the processing methods, and the age of the cheese.
Natural cheeses with less processing tend to be healthier options. Some examples include Swiss, colby, mozzarella, and ricotta. Soft cheeses are generally milder in flavor and creamier in texture, and they are considered lower in calories compared to harder cheeses.
There are approximately 115 calories in 1 oz of cheddar cheese.
