Kamil Perry
Cheese is a beloved food, with 95% of 2000 American adults reporting that they had eaten cheese in the past three months. However, cheese is a food with a high-calorie count, and its calorie count depends on the type of cheese and the fat content of the milk used. For example, one ounce of hard cheese has about 120 calories, while a half-cup of soft cheese like 4% full-fat cottage cheese has about the same number of calories. While cheese is often associated with health benefits, such as a reduced risk of stroke, it is generally recommended to consume it in limited amounts due to its high sodium and saturated fat content.
| Characteristics | Values |
|---|---|
| Nutritional value and calorie count | Dependent on the fat content of the milk used, how it's processed, and its age |
| Calories in 1 oz of hard cheese | 120 |
| Calories in 1/2 cup of soft cheese | 120 |
| Calories in a slice of Cheddar cheese | 68 |
| Health effects | High intake of saturated fat can increase LDL cholesterol levels |
| Cheese may have some benefit in reducing stroke risk |
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What You'll Learn
Calories depend on milk fat content, processing, and age
The calorie count of cheese is influenced by several factors, primarily the fat content of the milk used, the processing methods employed, and the ageing process.
Milk Fat Content
The fat content of the milk used in cheese production significantly impacts its calorie count. Full-fat dairy products, including cheese, tend to be high in calories, which can be detrimental to weight management. On the other hand, lower-fat cheeses, such as mozzarella, feta, cottage cheese, and reduced-fat varieties, offer less saturated fat and can be better options for those conscious of their calorie intake. Soft goat's cheese, for instance, has about 26g of fat per 100g, similar to Brie and Edam.
Processing
Processing methods also play a role in the calorie content of cheese. Highly processed cheeses often contain more artificial ingredients and tend to have higher calorie counts. Natural cheeses with less processing, such as Swiss, Colby, mozzarella, and ricotta, are generally lower in calories and considered healthier choices. Cream cheese, for example, is typically highly processed and has a calorie count that depends on the fat content of the milk used.
Age
The ageing process affects both the flavour and the calorie content of cheese. Hard and semi-hard cheeses, which have been aged longer, tend to have higher calorie counts compared to softer cheeses. This is because they contain less moisture and have a more robust flavour. However, that doesn't mean they can't be part of a balanced diet when consumed in moderation. Softer cheeses, on the other hand, are generally considered healthier options due to their milder flavour and creamier texture.
In summary, when considering the calorie content of cheese, it's important to take into account the milk's fat content, the processing methods, and the ageing process. Making informed choices about the type of cheese and its place in a balanced diet can help individuals maintain a healthy relationship with this delicious and versatile food.
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Hard cheeses have higher calories than soft cheeses
Cheese is a beloved food, with 95% of 2000 adults surveyed by market research firm Mintel reporting that they had eaten cheese within the past three months. But how many calories does it contain, and do harder cheeses have more calories than softer ones?
Cheese is made up of mostly fat and protein, and is rich in calcium. The nutritional value and calorie count of cheese depend 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 cheeses, such as cheddar and parmesan, tend to be lower in lactose and provide a good source of important vitamins and minerals such as calcium and vitamin A. During the processing of hard cheeses, the whey is removed, resulting in lower lactose content. This makes hard cheeses a better option for those with lactose sensitivity or irritable bowel syndrome.
On the other hand, soft cheeses, such as mozzarella, feta, and cottage cheese, tend to be lower in fat and calories but higher in sodium. Mozzarella is one of the lowest in calories and sodium and also contains beneficial bacteria. Cottage cheese, another soft cheese, is high in protein and low in calories, making it a good choice for weight management. Goat cheese, or chevre, is another soft cheese that has higher medium-chain fatty acid content than cow's milk, making it less likely to be stored as body fat.
In summary, while hard cheeses have a higher calorie count compared to softer cheeses, they also provide more calcium and vitamin A. Soft cheeses, on the other hand, tend to be lower in fat and calories but higher in sodium. Ultimately, the healthiest cheese will depend on individual dietary needs and preferences.
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Full-fat dairy has high saturated fat and cholesterol
The calorie count of cheese depends on the type of milk used, its processing, and its age. Full-fat dairy products, including cheese, have long been associated with high saturated fat and cholesterol content. Saturated fat can increase low-density lipoprotein (LDL) or "bad" cholesterol, which is a risk factor for cardiovascular disease and stroke. As a result, health organizations have recommended limiting saturated fat to less than 10% of daily calories, leading to the promotion of low-fat or fat-free dairy options.
However, recent studies have challenged this notion, suggesting that full-fat dairy may not negatively impact heart health as previously thought. For example, a study on a large group of French adults found that full-fat dairy consumption was not linked to an increased risk of heart disease or stroke, despite being a significant source of saturated fat. Additionally, some fats in dairy products may even have beneficial effects in preventing these conditions.
While the relationship between dairy and heart health is complex, it's important to consider the whole diet and its net effect on overall health. Some health professionals recommend a balanced approach, including both low-fat and full-fat dairy options in moderation. For those with a history of cardiovascular disease or high cholesterol, the American Heart Association advises limiting saturated fat intake to 5-6% of daily calories, which equals about 2 grams per serving.
Full-fat dairy products, including cheese, have been a subject of debate due to their high saturated fat content. While saturated fat can raise "bad" cholesterol levels, newer research suggests that full-fat dairy may not increase the risk of heart disease or stroke. The relationship between dairy and heart health is multifaceted, and it's essential to consider the overall diet and its impact on health. A balanced approach to dairy consumption, including moderation and variety, is recommended by some experts. For those with specific health concerns, further restrictions on saturated fat intake may be necessary.
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Cheese with fruit or nuts is a healthier option
Cheese is a widely consumed dairy product that is mostly made up of fat and protein, and is rich in calcium. The nutritional value and calorie count of cheese depend on the type of milk used, its processing, and its age. Harder and aged cheeses tend to have higher sodium content, while softer cheeses are generally considered healthier. Full-fat dairy is high in calories, which can negatively impact the body and weight loss plans.
Some cheeses, including Swiss, are lower in sodium than others. Swiss cheese and other alpine cheeses, such as Emmental and Gruyere, are lower in carbs, which may be beneficial for people with diabetes or those following a ketogenic diet. Parmesan is another healthy option, as it is rich in calcium and phosphorus, which promote bone health.
Cheese can be a nutritious addition to a healthy, balanced diet. It offers protein, calcium, phosphorus, potassium, and vitamin B12. Eating moderate amounts of cheese as part of a balanced meal pattern may be protective against heart disease.
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Replacing red meat with low-fat cheese lowers stroke risk
The calorie count of cheese depends on the fat content of the milk used, how it's processed, and its age. Full-fat dairy is high in calories and can negatively impact the body and weight loss plans. However, newer research suggests that consuming milk, cheese, and yogurt, regardless of fat content, is not directly linked to a higher risk of heart disease or stroke.
A large-scale study found that red and processed meat lovers were up to 16% more prone to suffer a stroke. Just one serving of processed meat each day increased the risk by 12%. Those who ate more vegetable fat and polyunsaturated fat, found in fish and nuts, saw their stroke risk drop by 12%.
Professor Alice Lichtenstein, a nutritionist at Tufts University, states that "research shows that replacing processed meat with other protein sources, particularly plant sources, is associated with lower death rates." She further adds that a heart-healthy diet pattern involves balancing calorie intake with calorie needs to achieve and maintain a healthy weight, choosing whole grains, lean and plant-based proteins, and a variety of fruits and vegetables, while limiting salt, sugar, animal fat, processed foods, and alcohol.
In support of this, a 2023 review of more than 1,400 participants found little evidence that a higher dairy intake, including full-fat dairy, increased blood pressure or cholesterol. Additionally, researchers analyzed data from nearly 148,000 adults across 21 countries and concluded that a diet with higher amounts of fruits, vegetables, nuts, legumes, fish, and dairy was associated with lower cardiovascular disease and mortality rates worldwide.
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Frequently asked questions
There are about 120 calories in one ounce of hard cheese.
Yes, a half-cup of soft cheese like 4% full-fat cottage cheese also has about 120 calories.
Soft cheeses tend to have fewer calories than hard cheeses. Some lower-calorie options include Swiss, colby, mozzarella, and ricotta.
Cheddar cheese contains 68 calories per serving.
