Kamil Perry
Cheese is a beloved food, but it often gets a bad rap for being high in fat and calories. However, not all cheeses are created equal, and some varieties offer a more nutritious profile than others. For those watching their waistlines, there are indeed low-calorie cheese options available that can satisfy cravings without derailing diet plans. From familiar favourites like mozzarella and cheddar to more exotic choices such as feta and ricotta, cheese lovers can explore a range of options that deliver on taste while keeping calories in check.
| Characteristics | Values |
|---|---|
| Low-calorie cheese options | Parmesan, Mozzarella, Swiss, Feta, Cottage, Ricotta, Camembert, Cheddar, Goat, Gouda, Edam |
| Calories per serving | Parmesan: 20 calories per tablespoon; Mozzarella: 70-85 calories per slice/stick/ounce; Swiss: 100 calories per slice; Feta: 337 calories per 100g; Cottage: 100 calories per serving; Ricotta: 60 calories per 28g; Camembert: 85 calories per ounce; Cheddar: varies; Goat: 21g portion low in calories; Gouda: varies; Edam: varies |
| Other characteristics | Parmesan: high in protein, low lactose; Mozzarella: high in protein and calcium, low in fat; Swiss: high in protein and calcium, low in fat and sodium; Feta: high in sodium; Cottage: high in protein, vitamin B-12, and calcium; Ricotta: high in whey protein, calcium, and vitamin B-12, low in fat; Camembert: high in protein and calcium, higher in fat; Cheddar: high in fat, calories, sodium, and vitamin content; Goat: high in fat, sodium, and vitamin A; Gouda: semi-hard, rich in calcium and vitamin K2, low in salt; Edam: semi-skimmed, rich in calcium, low in calories and fat |
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What You'll Learn
Low-calorie cheese options
Cheese is a beloved food, but it can be high in calories. The good news is that there are several low-calorie cheese options to satisfy your cravings without derailing your diet. Here are some tasty and nutritious cheeses to consider:
Parmesan
Parmesan is a hard, aged cheese with a gritty texture and a salty, nutty flavour. It has only about 20 calories per tablespoon, making it a perfect low-calorie addition to pasta dishes or soups. It is also high in protein, which helps keep you feeling full and satisfied for longer. Look for Parmesan made with simple ingredients like milk, salt, and enzymes, and opt for grated or shredded varieties for convenience.
Mozzarella
Part-skim mozzarella is a great low-calorie option, with only 70-85 calories per slice or stick. It is also high in protein and calcium, making it a nutritious choice. Mozzarella sticks are a convenient grab-and-go snack, perfect for pre-workout fuel.
Camembert
Camembert is a soft cheese with a creamy texture and a rich flavour. It has about 85 calories per ounce, making it a good choice for those who want the soft texture of Brie but with fewer calories. Camembert is a good source of protein and calcium, supporting bone and muscle health. Look for reduced-fat Camembert options to enjoy the creamy texture with less saturated fat.
Feta
Feta is a traditional Greek cheese made from sheep's or goat's milk. It has a sharp, tangy flavour and is often packaged in brine to preserve freshness, which can make it high in sodium. However, it is typically lower in calories than many other cheeses. Feta is a good source of protein and can be crumbled over salads, added to eggs, or whipped into dips.
Cottage Cheese
Cottage cheese is high in protein and low in calories, making it a popular choice for weight loss. Studies suggest that it can increase feelings of fullness and help reduce overall calorie intake. It is versatile and can be spread on toast, blended into smoothies, added to scrambled eggs, or used as a base for dips.
Ricotta
Ricotta is an Italian cheese made from the watery parts of cow, goat, sheep, or Italian water buffalo milk. It has a creamy texture and is often described as a lighter version of cottage cheese. It is high in whey protein, which may promote muscle growth and help lower blood pressure and cholesterol levels. Ricotta can be enjoyed in salads, scrambled eggs, pasta, or lasagna, or served with fruit for a sweet-and-salty snack.
In addition to these options, some brands offer reduced-fat or \"lite\" versions of various cheeses, such as Swiss cheese, cheddar, and Brie, which can also help reduce your calorie intake. So, if you're a cheese lover, there are plenty of low-calorie options to choose from to fit your dietary needs.
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Nutritional benefits of cheese
Cheese is a nutrient-rich food that offers several health benefits. While the nutritional profile varies across the hundreds of varieties of cheese, most cheeses are a good source of calcium, a nutrient that is lacking in the diets of most Americans.
Bone Health
The calcium content in cheese makes it beneficial for maintaining healthy bones and teeth. Other nutrients in cheese, such as phosphorus and vitamin A, also contribute to bone health. Increasing calcium and protein intake through cheese consumption can help prevent osteoporosis and support bone strength.
Muscle Growth and Repair
Cheese is a good source of protein, which is essential for muscle repair and growth. The protein in ricotta cheese, for example, is mostly whey, which contains all the essential amino acids that humans need to obtain from food.
Immune Support
Cheese contains nutrients like vitamin B12 and selenium, which help support a healthy immune system. Selenium, in particular, can boost immunity by counteracting the development of viruses and regulating thyroid function.
Weight Management
Certain types of cheese, such as cottage cheese, are high in protein and low in calories, which can aid in weight management. High-protein foods increase feelings of fullness, helping to reduce overall calorie intake and promote weight loss.
Low Lactose Options
Some cheeses, such as Parmesan, contain lower levels of lactose compared to other cheeses, making them suitable for individuals with lactose intolerance.
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High-protein, low-calorie cheeses
Cheese is a tasty treat, but it can be high in calories and fat. However, there are some cheeses that are lower in calories and higher in protein, which can be a great option for those watching their weight. Here are some high-protein, low-calorie cheeses to consider:
Parmesan
Parmesan is a tasty, healthy cheese that is low in calories and high in protein. With only 20 calories per tablespoon, it is a perfect addition to pasta dishes or soups. It is also a good source of calcium, phosphorus, magnesium, and vitamins A and B12. Look for Parmesan made with simple ingredients like milk, salt, and enzymes, and opt for grated or shredded for convenience.
Mozzarella
Part-skim mozzarella is a great low-calorie, high-protein cheese option. One ounce (about the size of your thumb) has 70-85 calories and provides 7 grams of protein. It is also a good source of calcium, making it a healthy and flavorful snack option.
Camembert
Camembert is a soft cheese with a creamy texture and rich flavor. It has about 85 calories per ounce and is a good source of protein and calcium. While it is higher in fat, its strong flavor allows for smaller portions, so you can enjoy its taste without significantly increasing your calorie intake.
Swiss Cheese
Swiss cheese is a low-calorie option, making up only 4% of a person's daily calorie allowance. It is relatively low in fat and sodium and is a good source of protein and calcium, supporting muscle and bone health. It also contains Lactobacillus helveticus, a type of lactic acid bacteria with anti-inflammatory and antioxidant properties.
Feta
Feta is a traditional Greek cheese made from sheep's or goat's milk. It is typically packaged in brine, which makes it higher in sodium, but it is lower in calories than many other cheeses. Feta is a good source of phosphorus and calcium and can be a tasty addition to salads, eggs, or dips.
Cottage Cheese
Cottage cheese is often recommended for weight loss as it is low in calories and high in protein. Studies suggest that it can increase feelings of fullness and help decrease overall calorie intake. It is a versatile cheese that can be spread on toast, blended into smoothies, added to eggs, or used as a base for dips.
Ricotta
Ricotta is an Italian cheese made from the leftover whey protein in milk. It is much lower in calories and fat than other cheeses and has been shown to significantly decrease cholesterol, including harmful LDL cholesterol. The protein in ricotta is easily absorbed and may promote muscle growth, lower blood pressure, and reduce high cholesterol levels. It is a delicious addition to salads, scrambled eggs, pasta, or lasagna.
So, there you have it! A list of delicious, high-protein, low-calorie cheeses to enjoy without the guilt. Remember to always check the nutritional content to ensure it aligns with your health goals.
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Healthiest types of cheese
Cheese is a source of nutrients and can be included in a healthy diet. While cheese is often associated with being high in fat, sodium, and calories, some cheeses are more nutritious than others. Here are some of the healthiest types of cheese:
Parmesan
Parmesan is a hard Italian cheese commonly enjoyed in pasta dishes and salads. It has a sharp, salty, complex flavor and is naturally low in lactose, making it a good option for those who are lactose intolerant. Parmesan is also high in protein, calcium, selenium, and vitamin B12. Calcium supports bones, nerves, muscles, and hormone function, while vitamin B12 is essential for neurological function, red blood cell production, metabolism, and DNA synthesis.
Feta
Feta is a tangy, soft cheese traditionally made from goat's or sheep's milk. It is often packaged in brine to preserve freshness, which can make it high in sodium. However, it is typically lower in calories than many other cheeses. Feta is high in several nutrients, including calcium and vitamin B12.
Cheddar
Cheddar is a widely popular semi-hard cheese from England, made from cow's milk. It is a source of calcium, vitamin B12, selenium, zinc, vitamin A, and vitamin K2. Vitamin K2 is important for preventing heart disease, as it helps to prevent calcium buildup in the body. Cheddar also contains protein and is rich in flavor, so a little goes a long way.
Mozzarella
Mozzarella is a soft white cheese with a high moisture content, originating from Italy. It is usually made from Italian buffalo or cow's milk. Mozzarella is lower in sodium and calories than most other cheeses, and it contains bacteria that act as probiotics, which may improve gut health and boost immunity.
Swiss Cheese
Swiss cheese is lower in sodium than most other cheeses, making it a good option for those monitoring their salt intake, including people with high blood pressure. It is also lower in carbs, which may be beneficial for those with diabetes or following a ketogenic diet. Swiss cheese is high in protein and calcium, supporting muscle maintenance and bone strength.
Cottage Cheese
Cottage cheese is high in protein and low in calories, making it a popular choice for weight loss. It is also a source of selenium, a powerful antioxidant that supports thyroid function. However, cottage cheese is relatively high in sodium, so it is best to consume it in smaller portions or choose reduced-sodium products.
Ricotta
Ricotta is an Italian cheese made from the watery parts of cow, goat, sheep, or Italian water buffalo milk left over from making other cheeses. It has a creamy texture and a mild taste, making it versatile for both sweet and savory dishes. The protein in ricotta cheese is mostly whey, which contains all the essential amino acids that humans need to get from food.
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Low-calorie, high-satisfaction cheeses
Cheese is a tasty treat, but it can be calorific. However, there are plenty of low-calorie options for those who are conscious of their intake but don't want to compromise on flavour.
One of the lowest-calorie options is cottage cheese, which has just 28 calories per ounce. It's high in protein, which can increase feelings of fullness and help reduce overall calorie intake. It's a versatile cheese, working well in both sweet and savoury dishes. Try it spread on toast, blended into a smoothie, added to scrambled eggs, or used as a base for dips.
Another great option is ricotta, with 49 calories per ounce. It's an Italian cheese with a creamy texture, often used in pasta dishes, dips, and sauces. It's also a good source of whey protein, which can promote muscle growth, help lower blood pressure, and reduce high cholesterol levels.
Feta is another low-calorie cheese, with 75 calories per ounce. It's a Greek cheese with a sharp, tangy flavour, often packaged in brine to preserve freshness. It's a tasty addition to salads, eggs, and dips.
Camembert is a French cheese with a similar texture to Brie, but with a little extra bite. It has 85 calories per ounce, and its creamy texture and rich flavour mean a little goes a long way.
Mozzarella is another cheese with 85 calories per ounce. It's a popular choice for pizza, creating that signature cheese pull. Low-fat mozzarella sticks are a great low-calorie snack, with only 80 calories, and they provide 7 grams of protein and 222 mg of calcium.
Other low-calorie cheeses include Swiss cheese, Parmesan, and Sargento thin slices.
So, there are plenty of low-calorie cheese options to choose from, allowing you to enjoy the flavour and health benefits of cheese without compromising your dietary goals.
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Frequently asked questions
Some cheeses that are lower in calories include mozzarella, feta, cottage cheese, ricotta, parmesan, and Swiss cheese.
Low-calorie cheeses can be part of a nutrient-dense diet, providing essential nutrients while helping to maintain calorie intake. For example, ricotta cheese is made from whey protein, which has been shown to decrease cholesterol and may have anti-cancer effects.
Yes, there are several low-calorie alternatives to regular cheese, including fat-free cheese slices and "lite" versions of popular cheeses.
Low-calorie cheeses can be incorporated into a variety of dishes, such as salads, scrambled eggs, pasta, and dips. They can also be enjoyed on their own as a snack or paired with fruits or crackers.
