Frederic Melton
Cheese is a delicious and versatile food, but it can be high in calories and fat. However, there are ways to enjoy cheese while maintaining a low-calorie diet. For example, some cheeses are naturally lower in calories, such as feta, cottage cheese, ricotta, Swiss cheese, and paneer. In addition, low-fat or skim milk cheese products are available in varieties such as cheddar, mozzarella, and parmesan. These can be great options for those watching their calorie intake, but some people find that they don't taste as good as full-fat cheeses. Finally, portion control is important; even higher-calorie cheeses can be enjoyed in moderation by sticking to the recommended serving sizes. So, whether you're snacking on string cheese or treating yourself to a grilled cheese sandwich, there are plenty of ways to make cheese a part of a low-calorie diet.
| Characteristics | Values |
|---|---|
| Cheese with low calories | Mozzarella, Parmesan, Swiss cheese, Cottage cheese, Feta, Camembert, Cheddar, Ricotta, Gouda, Edam, Babybel Original Cheese |
| Calorie count | Mozzarella: 70-85 calories per serving/72 calories per 28 grams; Parmesan: 30 calories per 28 grams; Swiss cheese: 100 calories per slice/164 calories per cup; Cottage cheese: 163 calories per 28 grams; Feta: 200 calories per 100 grams; Camembert: 85 calories per ounce; Cheddar: Cabot 75 sharp white cheddar has 50 calories per snack bar; Ricotta: 60 calories per 28 grams; Gouda: 120 calories per 28 grams; Edam: lower calorie count than many other cheese varieties; Babybel Original Cheese: 0.2 grams of trans fat |
| Other characteristics | Mozzarella is a good source of calcium; Parmesan is a good source of phosphorus, magnesium, and vitamins A and B12; Swiss cheese is high in protein and calcium and low in sodium; Cottage cheese is high in protein and low in fat; Feta has a strong flavor and can be consumed in small portions; Camembert is a good source of protein and calcium; Cheddar is available in low-calorie snack bars; Ricotta is creamy and works well in sweet and savory dishes; Gouda is rich in calcium and vitamin K2; Edam contains calcium, and compounds that have a blood-pressure-lowering effect |
| Benefits of cheese | High in protein, which helps increase satiety and prevents overeating; Good source of calcium, which is associated with healthier body weight; Contains vitamin A, vitamin B12, and zinc, which are essential for health |
| Low-calorie recipes | Mozzarella with tomato & chilli salsa, roast aubergine parmigiana, and summery stuffed squash; Spinach and Feta Turkey Burgers; Zucchini strips stuffed with ricotta and spinach pesto, topped with tomato sauce and cheese; Low-carb lasagna with "green pepper boats" |
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What You'll Learn
- Low-calorie cheese options: feta, cottage cheese, ricotta, parmesan, and mozzarella
- Low-fat cheeses: cheddar, mozzarella, feta, and ricotta
- Calorie-dense cheeses: brie, camembert, and gouda
- Health benefits: calcium, protein, vitamins, and gut health
- Serving suggestions: salads, eggs, dips, and sandwiches
Low-calorie cheese options: feta, cottage cheese, ricotta, parmesan, and mozzarella
Feta is a soft, salty white cheese that is typically made from sheep's or goat's milk. Goat's milk feta is milder, while sheep's milk gives it a tangier and sharper taste. Feta is often packaged in brine to preserve freshness, so it can be high in sodium. However, it is usually lower in calories than other cheeses. A 2019 study found that eating foods containing conjugated linoleic acid (CLA), such as feta, may help reduce body fat.
Cottage cheese is a soft, white cheese made from the loose curds of cow's milk. It is high in protein and low in fat and calories. It is often recommended for weight loss as it can help you feel full for longer and reduce your overall calorie intake. It is a versatile cheese that can be spread on toast, blended into smoothies, added to scrambled eggs, or used as a base for dips.
Ricotta is an Italian cheese made from the watery parts of the milk of cows, goats, sheep, or Italian water buffalo. This cheese is produced using the by-products of other cheeses, including mozzarella. It has a creamy texture and is often described as a lighter version of cottage cheese. It is significantly lower in fat and calories and can be used in both sweet and savoury dishes.
Parmesan is a hard, aged cheese with a gritty texture and a salty, nutty flavour. It is made from raw, unpasteurised cow's milk that is aged for at least 12 months. Parmesan is lower in lactose compared to other cheeses, making it a good option for those who are lactose intolerant. It is also a good source of calcium, phosphorus, magnesium, and vitamins A and B12.
Mozzarella is a soft white cheese with high moisture content. It is one of the healthiest cheeses, providing a good source of protein and calcium. Part-skim mozzarella has 70 calories per slice, while whole milk mozzarella has 85 calories per slice. Low-fat mozzarella sticks are a great low-calorie snack, providing 7 grams of protein and 222 mg of calcium.
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Low-fat cheeses: cheddar, mozzarella, feta, and ricotta
Low-Fat Cheeses: Mozzarella, Feta, Ricotta, and Cheddar
Mozzarella
Mozzarella is a versatile cheese that can be melted or made into sticks for a tasty, low-calorie snack. To make low-fat mozzarella at home, gently heat milk to 40°C, and once it has fully separated, put the curdle into a fine strainer and drain the liquid. Form a ball with the curdle, and add salt to the whey liquid, heating until around 55°C. Add the mozzarella ball to the whey for 4-5 seconds, then remove and smoothen it out, pressing out any excess liquid. Repeat this process 4-5 times, then transfer the mozzarella into cold water for 10-15 minutes. Finally, remove any excess moisture and wrap the mozzarella tightly.
Feta
Feta is a crumbly, tangy cheese that pairs well with chicken, bacon, spinach, and strawberries in a salad. It can also be used in a brine to prevent chicken breasts from drying out during cooking. Feta has fewer calories and less fat per ounce than many other cheeses, including cheddar, blue cheese, and mozzarella.
Ricotta
Ricotta is a soft cheese that can be used in both sweet and savoury dishes. It is a key ingredient in lasagne and can be used as a topping for pizzas, stuffed into pasta, or spread on toast.
Cheddar
Cheddar is a versatile cheese that can be used in many dishes. It is a good source of calcium and protein, which support muscle and bone health.
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Calorie-dense cheeses: brie, camembert, and gouda
While cheese is often considered a high-calorie food, it can be enjoyed as part of a healthy, balanced diet when consumed in moderation. In fact, studies show that full-fat cheese may be as healthy as low-fat cheese. Cheese is a good source of protein, which helps increase satiety and prevents overeating. It is also a source of calcium, which is associated with a healthier body weight. Additionally, cheese contains vitamin A, vitamin B12, and zinc, which are all essential nutrients.
However, some cheeses are more calorie-dense than others. Brie, for example, has a mild flavour with buttery, creamy notes and a soft, bloomy, edible rind. It contains 300 calories per 100 grams, making it a high-calorie option. Camembert, often described as Brie's cousin, has a similar texture to Brie but with a denser consistency and a more intense flavour profile featuring deeper earthy notes. It contains 334 calories per 100 grams, placing it in the category of calorie-dense cheeses.
Gouda is another cheese variety that is higher in calories. Gouda light, a specific type of Gouda cheese, has a distinctive nutty flavour and provides 120 calories per 28 grams. This variety is also a good source of calcium, making it a suitable snack option for those watching their calorie intake.
When it comes to storing these cheeses, soft cheeses like Brie and Camembert should be kept in the refrigerator in their original packaging or wrapped in wax paper to prevent them from drying out.
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Health benefits: calcium, protein, vitamins, and gut health
While cheese is often high in saturated fat and sodium, it can be enjoyed as part of a healthy diet in moderation. It is a good source of calcium, which is important for bone health and can help prevent osteoporosis. Cheese also contains vitamins A, D, K, and zinc, which contribute to bone health. In addition, the high levels of calcium in cheese can help reduce blood pressure.
Cheese is also a source of protein, which supports muscle maintenance and can increase feelings of fullness, aiding weight loss. Some cheeses, such as cottage cheese, are particularly high in protein. Whey protein, found in cheese, is the same type of protein used in many powdered muscle-building supplements.
Certain cheeses may provide nutrients that promote gut health. For example, some fermented types of cheese contain probiotics, which have been linked to healthy cholesterol levels. Goat cheese, in particular, may be easier to digest for those who are lactose intolerant, as goat's milk is lower in lactose and contains different proteins.
When choosing a low-calorie cheese, look for low-fat or skim milk cheese products. Examples include cheddar, parmesan, mozzarella, and feta. Swiss cheese is also a good option, as it is lower in fat and sodium while being high in protein and calcium.
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Serving suggestions: salads, eggs, dips, and sandwiches
Salads:
To make a low-calorie salad, you can use low-fat cheeses such as mozzarella, feta, cottage cheese, or Swiss cheese. Mozzarella is a great option for a caprese salad, and feta can be crumbled over any salad. Swiss cheese has a sweeter, slightly nuttier flavor and is high in protein and calcium, making it a healthy choice. Cottage cheese is also a healthy option, as it is high in protein and low in calories, and can be added to a salad with fruit.
Eggs:
For a low-calorie egg dish, you can make scrambled eggs with lite mozzarella cheese. You can also add ricotta cheese to scrambled eggs, or make an omelet with cottage cheese.
Dips:
There are several low-calorie dip options that can be made with cheese. A simple option is to mix crumbled feta cheese with vegetables to make a dip. Cottage cheese is also a great base for a creamy dip, and you can add vegetables or fruit to this. If you want a high-protein dip, you can make a one-pan dip with fat-free or low-fat cream cheese, and serve it with low-calorie tortilla chips.
Sandwiches:
To make a low-calorie grilled cheese sandwich, you can use low-calorie bread, such as Sara Lee bread, which has 45 calories per slice. You can then add a thin slice of cheese and cook the sandwich in a skillet on medium-high heat until the bread is toasted and the cheese is melted. You can also add a slice of Swiss cheese to a sandwich, as it is lower in calories and fat than other cheeses, and high in protein and calcium.
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Frequently asked questions
Some cheeses that are lower in calories include mozzarella, feta, cottage cheese, ricotta, Swiss cheese, gouda light, parmesan, and cheddar.
You can use low-calorie cheeses in a variety of dishes such as quesadillas, omelettes, salads, sandwiches, or as a dip for fruits or vegetables.
Yes, low-calorie cheeses can be a good option for those focused on weight loss or maintaining a balanced diet. They can provide important nutrients like protein and calcium while helping to control calorie intake.
Yes, some brands that offer low-calorie cheese options include Kraft, Babybel, Kiri, The Laughing Cow, Sargento, and Black Diamond.
Cheeses that are typically higher in calories include Brie, Camembert, and full-fat varieties of other cheeses. While these cheeses may be enjoyed in moderation, they may not align with a low-calorie diet.
