Andy Montoya
The calorie count in 4 oz of cheese depends on the type of cheese. For example, 4 oz of mozzarella contains 347 calories, while 4 oz of Cheshire contains 430 calories. A serving of 4 oz of shredded cheddar cheese contains 440 calories. The calorie density of cheese also varies, with some types of cheese being higher in calories per gram than others. For instance, mozzarella has 308 calories per 100 grams, while Cheshire has 378 calories per 100 grams.
Characteristics and Values of 4 oz of Cheese
| Characteristics | Values |
|---|---|
| Calories in 4 oz of Mozzarella Cheese | 347 |
| Calories per 100g of Mozzarella Cheese | 308 |
| Calories in 4 oz of Cheshire Cheese | 430 |
| Calories per 100g of Cheshire Cheese | 378 |
| Calories in 4 oz of Groucho's Deli Cheddar Cheese | 440 |
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What You'll Learn
Calorie count varies by cheese type
The calorie count of cheese varies depending on the type and the fat content of the milk used. For example, 4 oz (113 g) of mozzarella cheese contains 347 calories, while 4 oz (113 g) of Cheshire cheese contains 430 calories.
Mozzarella is a soft, white cheese with a high moisture content, usually made from Italian buffalo or cow's milk. It is lower in sodium and calories than most other cheeses, making it a good choice for those watching their salt intake.
On the other hand, Cheshire cheese is a semi-hard cheese with a higher calorie density. Semi-hard cheeses tend to have a longer shelf life due to their lower moisture content, which also results in a milder aroma.
The production process and aging of cheese also influence its calorie content. Fresh cheeses, such as mozzarella, feta, and cottage cheese, are unripened and have not been aged, resulting in a slightly lower calorie count compared to other categories of cheese.
Additionally, the nutritional value of cheese can be affected by the type of milk used and the processing methods employed. Full-fat dairy is typically high in calories, which can be a concern for those on a weight loss plan. Highly processed cheeses may also contain more artificial ingredients and tend to be higher in calories.
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Calorie density and portion sizes
Calorie density is a measure of how many calories a food item contains relative to its weight or volume. It is usually expressed as calories per pound or per 100 grams. A food item with high calorie density contains a large number of calories in a small weight of food, whereas a food item with low calorie density contains fewer calories for the same weight of food. For example, a vegetable with 30 calories per 100 grams has a low calorie density, while chocolate with 550 calories per 100 grams has a very high calorie density. Similarly, wholemeal pasta, which has about 149 calories per 100g, has a lower calorie density than grapes, which contain about 60 calories per 100g.
Calorie density is a useful concept for weight management. Foods with low calorie density tend to be more filling and are usually healthier, whole foods. They also tend to be lower in fat and higher in water and fibre content. This means that one can eat larger portions of low-calorie-dense foods and still consume fewer total calories, which can lead to weight loss. On the other hand, high-calorie-dense foods tend to be highly processed and easy to overeat, which can contribute to weight gain.
Some examples of high-calorie-dense foods include fatty meats such as bacon, sausages, lamb, and fatty beef; high-fat condiments like mayonnaise, pesto, and ranch dressing; nuts; dried fruit; and sugary drinks like smoothies and milkshakes. These foods should be consumed in moderation or avoided, especially when trying to lose weight.
Cheese is an example of a food that can vary in calorie density depending on the type. For instance, 4 oz (about 113 g) of whole milk, low-moisture mozzarella cheese contains 347 calories, giving it a high calorie density of 308 calories per 100 grams. Similarly, 4 oz of Cheshire cheese contains 430 calories, yielding a high calorie density of 378 calories per 100 grams. When consuming high-calorie-dense cheeses, it is important to be mindful of portion sizes, especially if weight loss is the goal.
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Nutritional value and health
Cheese is a versatile and nutritious food, packed with calcium, protein, vitamins, and minerals. While it is high in fat and calories—there are about 347 calories in 4 oz of cheese—it also provides many health benefits when consumed in moderation.
Cheese is made from milk and contains many of the same nutrients. It is an excellent source of calcium, which is essential for building and maintaining strong bones and preventing osteoporosis. The calcium in cheese also helps to reduce blood pressure. Cheese is also a good source of vitamin A, which contributes to bone health, and vitamin B12, which is important for maintaining healthy blood and nerve cells.
In addition to these, cheese contains high amounts of zinc, phosphorus, and riboflavin. Zinc supports the immune system and aids in wound healing, while phosphorus plays a crucial role in bone health and energy production. Riboflavin, also known as vitamin B2, helps the body convert food into fuel and is important for maintaining healthy skin, eyes, and nervous system function.
Cheese also contains probiotics, which are beneficial bacteria that support gut health and promote healthy cholesterol levels. Certain types of cheese, such as Swiss, feta, part-skim mozzarella, and cottage cheese, are lower in fat and sodium and can be a nutritious addition to a balanced diet. Hard cheeses, like cheddar, are rich in selenium, which boosts immunity and regulates thyroid function.
While cheese offers many nutritional benefits, it is important to consume it in moderation due to its high-fat content. High-fat cheeses, such as blue cheese, Brie, and cheddar, contain conjugated linoleic acid (CLA), which has potential health benefits. CLA is associated with reduced inflammation and may help prevent obesity, heart disease, and diabetes. However, diets high in saturated fat and sodium have been linked to negative health outcomes. Therefore, it is recommended to enjoy cheese in moderation and opt for low-fat or grass-fed cheese varieties when possible.
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Macronutrient breakdown
The calorie content of 4 oz (about 113 g) of cheese varies depending on the type of cheese. For example, 4 oz of mozzarella contains 347 calories, while 4 oz of Cheshire cheese contains 430 calories.
The macronutrient composition of cheese varies depending on the type, but generally, cheese is high in fats and medium in proteins, with a variable amount of carbohydrates. For example, mozzarella is very low in carbohydrates, with only 2 grams of net carbohydrates per 100 grams, while Cheshire cheese has 4 grams of net carbohydrates per 100 grams.
When it comes to the macronutrient breakdown of calories from fat, protein, and carbohydrates, Cheddar cheese, for instance, contains 74% fat, 26% protein, and 0% carbohydrates. This means that out of the 440 calories in 4 oz of Cheddar cheese, 74% are derived from fat, 26% from protein, and none from carbohydrates.
Cheese is a nutrient-dense food, providing a range of essential nutrients in addition to its macronutrient content. It is an excellent source of calcium, which is important for bone health. Cheese also contains other minerals, such as phosphorus, zinc, and magnesium, as well as several vitamins, including vitamin A, vitamin B12, and riboflavin.
However, it is important to note that cheese is also high in saturated fat and sodium, which can have negative health impacts if consumed in excess. Therefore, while cheese can be a part of a healthy diet, it should be consumed in moderation as part of a balanced and varied diet that includes plenty of whole foods, such as fruits, vegetables, whole grains, lean proteins, and healthy fats.
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Keto diet considerations
There are about 347 calories in 4 oz (113 grams) of whole milk, low-moisture mozzarella cheese. This is considered a high-calorie density food, with 308 calories per 100 grams. Mozzarella is very low in carbohydrates, medium in proteins, and high in fats, making it a good choice for a keto diet.
The keto diet is a high-fat, low-carbohydrate eating program designed to force the body to burn fats instead of carbohydrates for fuel. This involves depriving the body of carbs, limiting intake to less than 20 to 50 grams daily. The diet focuses on fat intake, with up to 90% of daily calories derived from fat sources. This shift in fuel sources is intended to change the body's metabolic state, promoting weight loss, especially in the short term.
Cheese is a popular food choice for those on the keto diet. It is high in fat, moderate in protein, and typically low in carbohydrates. Harder cheeses like cheddar and parmesan tend to have lower carb counts, while softer cheeses like ricotta have higher carb content. Full-fat cheeses are recommended over low-fat varieties, as they have lower lactose content and minimal carbs. Cream cheese, goat cheese, and parmesan are considered keto-friendly, with high-fat content and minimal carbs.
When selecting cheese for a keto diet, it is important to avoid processed cheese, which often contains added sugars, preservatives, and other ingredients detrimental to the keto diet. Pre-shredded cheeses may also contain added starches, increasing the carb content. Instead, opt for whole blocks of cheese and check nutrition labels to ensure no unwanted additives are included.
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Frequently asked questions
There are 347 calories in 113 grams (4 oz) of whole milk, low-moisture mozzarella cheese.
There are 430 calories in 113 grams (4 oz) of Cheshire cheese.
There are approximately 440 calories in 113 grams (4 oz) of shredded Cheddar cheese.
Yes, the calorie content varies with different types of cheese. For example, 4 oz of Mozzarella has 347 calories, while 4 oz of Cheshire has 430 calories.
