Frederic Melton
Cheese is a beloved staple food, enjoyed for its rich flavour and creamy texture. It is made from milk, and the nutritional value of cheese varies depending on the type of milk used, how it is processed, and its age. Cheese is mostly made up of fat and protein, and is rich in calcium. The fat content of cheese ranges from low (3g or less/100g) to high (more than 17.5g/100g). A 30g portion of cheese provides 7% of your daily calories. The amount of fat in cheese per serving depends on the type of cheese, with harder cheeses generally having a higher fat content than softer cheeses. For example, a 1-ounce (28g) serving of full-fat mozzarella contains 85 calories, 5g of fat, and 14g of protein. A 1-ounce serving of hard cheese contains 120 calories, 8g of protein, 6g of saturated fat, and 180mg of calcium. A half-cup of soft cheese like 4% full-fat cottage cheese has about 120 calories, 14g of protein, 3g of saturated fat, and 80mg of calcium.
| Characteristics | Values |
|---|---|
| Serving size | A handful of cheddar is around 50g, while a pre-cut slice is 20-30g. A 30g portion provides 7% of your daily calories. A 1-ounce (28g) serving is also common. |
| Fat content | Cheese is mostly fat and its nutritional value is highly dependent on fat content. The U.S. FDA defines "low-saturated fat" as no more than 1 gram per serving. The daily guideline for saturated fat is less than 10% of calories per day. For a 2,000-calorie diet, this means less than 22 grams of saturated fat per day. |
| Low-fat cheeses | Mozzarella, feta, cottage cheese, ricotta, reduced-fat cheeses, goat cheese, Swiss cheese, and tofu are all lower in fat than other cheeses. |
| High-fat cheeses | Cheddar, American cheese, Roquefort, halloumi, and feta can be high in fat. |
| Health effects | Cheese is high in sodium, cholesterol, and calories. It can negatively impact weight loss plans. However, it is a good source of protein and calcium and may help prevent osteoporosis and lower the risk of stroke and heart disease. |
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What You'll Learn
Low-fat cheeses
Cheese is mostly made up of 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.
Some examples of low-fat cheeses include:
- Cottage cheese: This cheese comes in various fat varieties, including whole milk, 2%, and non-fat. The non-fat version is the lowest in calories while being high in protein. It also has a low cholesterol content. However, it tends to be higher in sodium.
- Part-skim ricotta cheese: This cheese has smaller curds than cottage cheese and a fresh, tangy taste. It has less saturated fat than full-fat ricotta while still being delicious. It also melts well, making it a good choice for pizza or cheesy egg dishes.
- Part-skim mozzarella: This reduced-fat cheese has a mild, creamy flavour that complements many dishes. It has less saturated fat than full-fat mozzarella and still melts well.
- Neufchâtel: This cheese is similar to cream cheese but with less fat, as cream is added to the cream cheese recipe. It is also slightly lower in cholesterol.
- Soft goat cheese: This cheese is generally lower in fat than hard goat cheese, with an ounce of soft goat cheese containing 6 grams of total fat compared to 10 grams in an ounce of hard goat cheese. It is also lower in sodium and cholesterol than many other cheeses.
- Feta: This cheese is naturally low in fat, with around 6 grams per ounce. However, it tends to be high in salt due to being cured and preserved in brine.
It is important to note that reducing the fat in cheese can affect its texture and flavour. Low-fat cheeses may be harder, gummier, or chewier, and might not taste as good as their full-fat counterparts. Additionally, they may contain more additives to improve their texture.
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Full-fat vs. reduced-fat
Cheese is a staple food that is beloved for its richness, creaminess, flavour, and satiating qualities. However, cheese is also known to be high in fat, sodium, and calories. The fat content of cheese varies depending on the type of milk used, how it is processed, and its age. Full-fat dairy foods contain a high amount of saturated fat and some cholesterol. Milk fat is about 70% saturated fat, 25% monounsaturated, and 5% polyunsaturated.
A 30-gram portion of cheese provides seven per cent of your daily calories, and there can be more salt in a portion of cheddar than in a packet of crisps. Therefore, it is recommended to keep cheese portions small and weigh them to reduce temptation. For example, instead of placing three slices of cheese on your sandwich, stick to one.
If you are concerned about your fat intake, you can opt for reduced-fat cheeses. Reduced-fat cheese contains 25% less fat than the original product, but it is important to note that this does not necessarily make it a low-fat product. To be considered "low-fat", a product must contain 3g or less of fat per 100g. Examples of low-fat cheeses include mozzarella, feta, cottage cheese, and ricotta. These cheeses can be used as substitutes for high-fat cheeses in recipes, providing a similar taste with less saturated fat.
In terms of health benefits, cheese may provide protection against metabolic syndrome, a cluster of conditions that can increase the risk of cardiovascular disease and type 2 diabetes. Additionally, a study found that replacing one serving of red meat with a serving of low-fat cheese was associated with an 11% lower risk of stroke. However, it is important to note that the dietary patterns associated with cheese intake can also have an impact on health. For example, in the US, cheese is often added to pizza or burgers, which can have an adverse health effect regardless of the amount of cheese consumed.
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Cheese and weight loss
Cheese is a delicious food that can be incorporated into a healthy diet, even when trying to lose weight. However, it is important to be mindful of the amount and type of cheese consumed. Cheese is naturally high in fat, with the fat content varying depending on the type of cheese, the fat content of the milk used, how it is processed, and its age. Full-fat dairy is high in calories, which can negatively impact weight loss.
When trying to lose weight, it is recommended to be mindful of portion sizes and opt for low-fat cheese options to stay within your daily calorie goals. The recommended serving size for cheese is 40 grams, but it is easy to exceed this amount when grating cheese onto dishes. To manage portion sizes, it is suggested to use a measuring cup or spoon instead of portioning by hand.
Some cheeses that are commonly recommended for weight loss include cottage cheese, mozzarella, Swiss cheese, and feta. Cottage cheese is a good source of protein and calcium, which can help with muscle building and maintaining bone health. It also has a high casein content, a type of protein that keeps you full for longer, aiding in weight management. Mozzarella is a semi-soft cheese that is relatively low in calories compared to other cheeses with similar protein content. Swiss cheese has a slightly higher protein content, making it more filling, and it is also low in sodium. Feta is a soft cheese with a range of culinary uses and is lower in calories and fat compared to some other cheeses.
In addition to portion control and choosing lower-fat options, it is beneficial to opt for vegan cheese, which lacks the saturated fat found in full-fat dairy products. It is also recommended to cook from scratch, as convenience foods often contain higher-fat cheeses. Sustainable weight loss is achieved through long-term lifestyle changes, including a healthy eating pattern, regular physical activity, and adequate sleep.
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Salt content
While cheese can be a part of a healthy, well-balanced diet, it is important to remember that the nutritional value and calorie count of cheese depend on the fat content of the product itself. Full-fat dairy is high in calories, which can negatively impact the body and weight loss plans. Cheese is made mostly of fat and protein, with some carbohydrates, and is rich in calcium, which strengthens bones and teeth.
Salt is one of the four main ingredients in cheese, along with cultures, rennet, and milk. Salt is added to cheese for several reasons. Firstly, it helps to stop bacteria from growing. Secondly, it pulls moisture from the curds, improving the texture and helping to create the rind. It also acts as a natural preservative and enhances the flavour. Salt can be added to cheese in several ways: the cheese can be brined in a salt solution, the salt can be mixed in with the curd, or it can be added to the outside of the cheese.
Some cheeses are saltier than others. For example, some types of Roquefort, halloumi, feta, and cheese singles are saltier than seawater. Cheddar also tends to be high in salt, with a portion containing more salt than a packet of crisps. In general, hard and semi-hard cheeses, which have been aged longer, tend to have a higher calorie count than soft cheeses. However, this does not mean that they cannot be part of a balanced diet, as long as portion sizes are moderate.
Cheeses that are often lower in sodium include cottage cheese, ricotta, cream cheese, fresh mozzarella, parmesan (although this depends on how much is used), and Swiss cheese. When choosing a cheese, it is worth checking the label to see whether the fat content is high (more than 17.5g/100g), medium (3.1–17.5g/100g), or low (3g or less/100g). Low-fat cheeses contain no more than 1 gram of saturated fat per serving and include non-fat and low-fat versions of cheeses like cheddar and Swiss, as well as cottage cheese, ricotta, and mozzarella.
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Health benefits
Cheese is often associated with being high in fat, sodium, and calories. However, cheese can be a good source of protein, calcium, and several other nutrients. A standard portion size is 30 grams, which is the size of a small matchbox or two-and-a-half dominoes. A 28-gram serving of cheese (about the size of a 1-inch cube) can offer health benefits such as:
Improved bone health
Cheeses like blue cheese, Parmesan, and cheddar are high in calcium, a nutrient necessary for optimal bone health. A diet high in calcium and phosphorus has been linked to better bone mass in certain parts of the body, including the femur. Eating cheese has also been linked with higher bone mineral density and a lower fracture risk.
Decreased risk of heart disease
Cheeses like mozzarella, goat cheese, and Swiss cheese are low in sodium. A diet high in sodium can increase the risk of high blood pressure, heart disease, and stroke. Eating cheese may help prevent heart disease, especially when replacing red meat in the diet.
Improved gut health
Cheeses like mozzarella contain bacteria that act as probiotics, including strains of Lactobacillus casei and Lactobacillus fermentum. These probiotics may improve gut health and regularity, promote immunity, and decrease inflammation.
Weight loss
Goat cheese may be easier to digest than cheeses made from cow’s milk due to its lower lactose content. Certain cheeses may provide nutrients that aid in weight loss. A 2019 study found that taking a CLA supplement was associated with decreased body fat mass.
It is important to note that while cheese can be part of a healthy diet, it should be consumed in moderation as part of a balanced diet.
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Frequently asked questions
The fat content in cheese varies depending on the type of cheese, with softer cheeses generally having lower fat content than harder cheeses. A 1-ounce (28-gram) serving of full-fat mozzarella contains 6 grams of saturated fat. A 1-ounce serving of low-fat cottage cheese provides 0 to 0.7 grams of saturated fat. A 30-gram portion of cheese, such as cheddar, provides 7% of your daily calories.
Low-fat cheeses include cottage cheese, ricotta, mozzarella, and feta. These cheeses typically contain no more than 1 gram of saturated fat per serving.
Cheese is a good source of protein, calcium, and other nutrients. However, it is also high in fat, sodium, and calories. Eating too much saturated fat can increase LDL cholesterol levels, leading to a higher risk of heart disease and stroke. Therefore, it is recommended to consume cheese in moderation as part of a balanced diet.
