Bushra Griffith
Cheese is a tasty snack, but how many calories does a piece of cheese contain? Cheese is a great source of protein and calcium, but it's also easy to overeat. The calorie count depends on the type of cheese and the length of time it has been aged. Harder cheeses tend to have a higher calorie count than softer cheeses, but all cheese is high in fat, which can negatively impact health and weight loss plans.
| Characteristics | Values |
|---|---|
| Nutritional value | Cheese is a good source of protein and calcium. However, it is also high in fat, sodium, and calories. |
| Calories | An ounce of cheddar cheese has 114 calories. |
| Calories by type | The calorie content depends on the type of cheese, with harder cheeses generally having more calories than softer cheeses. |
| Calories by processing | The calorie content also depends on the processing of the cheese, with highly-processed cheeses containing more artificial ingredients and calories. |
| Calories by milk | The calorie content can vary based on the fat content of the milk used, with full-fat dairy having a higher calorie count. |
| Recommended intake | It is recommended to stick to 100-200 calories of cheese as a snack or at parties. |
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What You'll Learn
Calories depend on milk fat content, processing, and age
The calorie count of cheese depends on three main factors: the fat content of the milk used, the processing methods employed, and the age of the cheese.
First and foremost, the fat content of the milk used plays a significant role in determining the calorie count of cheese. Cheese is made from milk that has been processed (curdled) and solidified, resulting in a higher protein content compared to milk. However, this process also leads to a higher concentration of fat in cheese. Full-fat dairy products, including cheese made from full-fat milk, tend to have a higher calorie count. For example, milk has 42 calories per 100g, while cheese has 404 calories per 100g. This is because cheese contains 33g of fat per 100g, which constitutes 51% of the daily recommended value for fat intake. Therefore, the type of milk used, whether it is whole milk or low-fat milk, will influence the overall calorie content of the resulting cheese.
Secondly, the processing methods used during cheese production can affect the calorie count. Cream cheese, for instance, tends to be highly processed, which can increase the calorie content and the presence of artificial ingredients. Natural cheeses with less processing, such as Swiss, Colby, mozzarella, and ricotta, are often considered healthier options. These cheeses are typically lower in calories and contain fewer artificial additives.
Lastly, the age of the cheese also impacts its calorie count. Hard and semi-hard cheeses have been aged longer, resulting in lower moisture content and a more robust flavour. These aged cheeses can have a higher calorie count compared to softer cheeses. However, this does not mean that they cannot be included in a balanced diet with appropriate portion control. On the other hand, soft cheeses are generally milder in flavour and have a creamier texture. They are often considered the healthier option due to their lower calorie content.
In summary, when considering the calorie content of cheese, it is important to take into account the fat content of the milk used, the processing methods employed, and the age of the cheese. Full-fat dairy and highly processed cheeses tend to have higher calorie counts. Aged, hard cheeses may also have higher calories per serving, but they can still be part of a balanced diet when consumed in moderation. Opting for natural, less processed cheeses and softer varieties can be healthier choices.
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Hard cheeses have higher calories than soft
The calorie count of cheese depends on the type of cheese, 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 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. They also have a modest amount of fat. During the processing of hard cheeses, the whey is removed, which results in a 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 goat cheese, tend to be lower in fat and calories but higher in sodium. Mozzarella is a soft white cheese with a high moisture content. It is lower in sodium and calories than most other cheeses. Fresh mozzarella is one of the lowest in calories and sodium and also contains beneficial probiotics. Cottage cheese is another soft, white cheese that is high in protein and low in calories, making it a good choice for weight management.
While hard cheeses have higher calories than soft cheeses, they can still be part of a balanced diet with proper portion moderation. Soft cheeses are generally considered the healthier option and can be enjoyed as a flavourful addition to dishes or a snack throughout the day. To keep portions in check, it is recommended to stick to 100 to 200 calories' worth of cheese as a snack. Enjoying cheese with fruit or raw nuts is also a better option, as these foods have no added sodium or sugars and are good components of a healthy diet.
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Cheddar has 114 calories per ounce
The calorie content in cheese varies depending on several factors. These include the type of cheese, the fat content of the milk used, the processing methods employed, and the age of the cheese.
Hard and semi-hard cheeses, for instance, are aged longer and tend to have lower moisture content, resulting in a more robust flavour and a higher calorie count compared to softer cheeses. However, this doesn't mean that they can't be part of a balanced diet when consumed in moderate portions.
Cheddar, a popular variety of cheese, contains approximately 114 calories per ounce. This serving size also provides nearly 7 grams of protein and 200 mg of calcium, which equates to 20% of the recommended daily calcium intake.
While cheese is a good source of protein and calcium, it's important to be mindful of the associated calories, saturated fat, and sodium content. Dietitian Amy Keating recommends limiting cheese consumption to 100 to 200 calories as a snack or when indulging at parties. Additionally, pairing cheese with fruit or raw nuts instead of crackers can help reduce sodium and added sugar intake.
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Cheese is high in protein and calcium
The calorie content of cheese varies depending on the type of cheese, the fat content of the milk used, its processing, and its age. For example, an ounce of hard cheese (about the size of your thumb) contains about 120 calories, while a half-cup of soft cheese like 4% full-fat cottage cheese has about the same number of calories. An ounce of cheddar has 114 calories, while a 30g serving of any cheese accounts for seven per cent of your daily calories.
Cheese is a great source of protein and calcium. An ounce of hard cheese provides about 8 grams of protein and 180 milligrams of calcium. A half-cup of soft cheese like cottage cheese has about 14 grams of protein and 80 milligrams of calcium. Cheddar, specifically, provides 20% of your daily calcium needs. Other cheeses, like Parmesan, are also rich in calcium and phosphorus.
In addition to being a good source of protein and calcium, cheese may provide other health benefits. Certain cheeses may promote gut health, aid weight loss, improve bone health, and decrease your risk of heart disease. For example, one review of 22 studies found that whey protein supplements lowered levels of triglycerides, total cholesterol, and "bad" LDL cholesterol. While this review focused on whey supplements, similar benefits may be found in whole foods like ricotta cheese.
However, it's important to remember that cheese can also be high in saturated fat and sodium, which can increase your risk of cardiovascular disease if consumed in excess. Therefore, it's recommended to consume cheese in moderation as part of a balanced diet. Low-fat yoghurt, tinned fish, tofu, lentils, and beans are good alternatives that provide calcium and protein with less fat and sodium.
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Enjoy with fruit or nuts, not crackers
The calorie count of cheese depends on the type of milk used, how it's processed, and its age. Full-fat dairy is high in calories, which can negatively impact weight loss plans. An ounce of cheddar, for example, has about 114 calories. Even healthy crackers can add 5 to 40 calories to your snack, along with 50 mg of sodium per cracker.
So, if you're looking for a healthier option, it's best to enjoy cheese with fruit or raw nuts. These foods have no added sodium or sugars and are good components of a healthy diet. For instance, a mix of clementines, ricotta salata, and pistachios makes a great winter snack. Bosc or D'Anjou pears, parmesan, and hazelnuts are perfect for fall, while persimmon, mild blue cheese, and pecans are a great combination for spring. During summer, you can enjoy a refreshing mix of figs, honey-toasted walnuts, and Manchego cheese.
When creating a fruit and nut cheese platter, slice some fruit and arrange it on one side of the board, leaving some whole fruit on another part of the board. Add a variety of nuts in between the cheeses and fruit, alternating colors to make it visually appealing. You can also sprinkle the fruit with salt and drizzle it with vinegar.
If you're making a salad, cut the fruit into wedges or rounds and place them on a platter. Add pieces of broken or thinly sliced cheese, and spoon dressing over the salad. Let it sit for 15 minutes before serving so that the fruit juices can mix with the dressing.
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Frequently asked questions
The number of calories in a piece of cheese depends on the type of cheese, the fat content of the milk used, how it's processed, and its age. In general, hard cheeses tend to have a higher calorie count compared to softer cheeses.
Examples of hard cheeses include Swiss, Colby, and cheddar.
An ounce of cheddar cheese contains approximately 114 calories.
Mozzarella, ricotta, and other soft cheeses are generally considered healthier options due to their lower fat content and milder flavor.
