Andy Montoya
Cheese is a widely consumed dairy product, with hundreds of varieties and flavours, and is a great source of protein and calcium. However, many popular cheeses are made from whole milk and are high in saturated fat. 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 foods are high in calories, which can negatively impact the body and weight loss plans. While hard cheeses tend to have a higher calorie count than soft cheeses, both can be part of a balanced diet when consumed in moderation.
| Characteristics | Values |
|---|---|
| Nutritional value and calorie count | Highly dependent on the fat content of the milk used, how it's processed, and its age |
| Full-fat dairy | High in calories |
| Full-fat cheese and weight gain | Full-fat cheese has been associated with greater long-term weight gain |
| Low-fat cheese | Associated with less weight gain |
| High intake of saturated fat | Can increase LDL cholesterol levels |
| Cheese and sodium | Cheese is often high in sodium |
| Portion size | A 30g portion of cheese provides 7% of your daily calories |
| Cheese and calcium | Cheese is a good source of calcium |
| Cheese and protein | Cheese is a good source of protein |
| Goat's cheese | Goat's cheese is lower in lactose than wetter cheeses like ricotta and cottage cheese |
| Goat's cheese and lactose intolerance | Goat's cheese is better for people with lactose intolerance than soft cheeses made from cow's milk |
| Low-fat cheese | Low-fat cheese contains less saturated fat |
| Full-fat cheese | Full-fat cheese is high in saturated fat |
| Alternatives | Low-fat or non-fat cottage cheese, ricotta, mozzarella, feta, fat-free cheese, and vegan cheese |
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What You'll Learn
- Full-fat cheese is high in calories, but low-fat cheese may be a healthier option
- Calories in cheese vary depending on the type of milk used and the processing method
- Hard cheeses are higher in calories than soft cheeses
- Full-fat cheese is associated with greater long-term weight gain
- Low-calorie cheese options include Parmesan, Swiss cheese, and cottage cheese
Full-fat cheese is high in calories, but low-fat cheese may be a healthier option
Cheese is a great source of protein and calcium. However, many popular varieties are made from whole milk and are high in saturated fat. A 30g portion of cheese provides seven per cent of your daily calories, and some cheeses contain more salt than a packet of crisps. Therefore, it is recommended to consume cheese in limited amounts.
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 diet high in saturated fat can increase LDL cholesterol levels, so full-fat cheese can negatively impact the body and weight loss plans.
However, several fat-free and low-fat cheese varieties are widely available and contain far less saturated fat and cholesterol than their whole-fat counterparts. Low-fat cheeses, such as mozzarella, feta, cottage cheese, and ricotta, provide less saturated fat. Feta is also lower in calories than many other cheeses.
Research has shown that low-fat cheese is associated with less weight gain than full-fat cheese. A 2015 study found that cottage cheese increased feelings of fullness and helped decrease overall calorie intake, which may lead to weight loss. Therefore, low-fat cheese may be a healthier option than full-fat cheese.
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Calories in cheese vary depending on the type of milk used and the processing method
Cheese is a great source of protein and calcium. However, many popular varieties are made from whole milk and are high in saturated fat. The nutritional value and calorie count of cheese depend on the fat content of the milk used, the processing method, and the cheese's age.
Full-fat dairy products are high in calories, which can negatively impact weight loss plans. Highly-processed cheeses, such as cream cheese, also contain more artificial ingredients. Therefore, it is best to opt for natural varieties.
Hard and semi-hard cheeses, which have been aged longer, tend to have higher calorie counts compared to softer cheeses. However, this does not mean that they cannot be part of a balanced diet when consumed in moderation. Soft cheeses are generally considered healthier options due to their milder flavour and creamier texture.
Some types of cheese, such as mozzarella, feta, cottage cheese, and reduced-fat cheeses, provide less saturated fat. Feta, for example, is traditionally made from sheep's milk or a combination of sheep and goat's milk, resulting in lower fat content. Goat's cheese is also considered a healthier alternative to cow's milk cheese, as it is lower in lactose and contains different proteins.
Low-fat or non-fat cheeses are widely available and are excellent substitutes for their whole-milk counterparts. These varieties contain significantly less saturated fat and cholesterol. For example, low-fat or non-fat cottage cheese provides about 80 calories per 4-ounce serving.
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Hard cheeses are higher in calories than soft cheeses
Cheese is a great source of protein and calcium, but many popular varieties are made from whole milk and are high in saturated fat. While full-fat dairy is high in calories, some cheeses are higher in calories than others. Hard and semi-hard cheeses, for example, tend to have a higher calorie count than soft cheeses. This is because they have been aged longer, contain less moisture, and have a more robust flavour.
Soft cheeses, on the other hand, are characterised by a milder flavour and a creamier texture. They are generally considered the healthier option. For example, a half-cup of soft cheese like 4% full-fat cottage cheese has about 120 calories, 14 grams of protein, 3 grams of saturated fat, and 80 milligrams of calcium. Cottage cheese is often recommended for weight loss because it is high in protein and low in calories.
Hard cheeses, such as aged cheddar, pecorino, and manchego, have a stronger flavour and are often paired with full-bodied wines. An ounce of hard cheese (about the size of your thumb) contains about 120 calories, 8 grams of protein, 6 grams of saturated fat, and 180 milligrams of calcium. While hard cheeses can have a higher calorie count, they can still be part of a balanced diet when consumed in moderation.
To reduce calorie intake, one can opt for low-fat or non-fat cheeses, which have fewer calories and less saturated fat. Examples include mozzarella, feta, cottage cheese, and ricotta. These cheeses can be added to recipes in place of high-fat cheeses, providing similar taste and texture without the extra calories.
In summary, while hard cheeses tend to have a higher calorie count than soft cheeses, both can be enjoyed as part of a balanced diet when consumed in moderation. For those watching their calorie intake, low-fat or non-fat cheeses are excellent alternatives that can help satisfy cheese cravings without compromising flavour.
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Full-fat cheese is associated with greater long-term weight gain
Cheese is a widely consumed dairy product that is a great source of protein and calcium. However, it can be high in sodium and fat, so it's important to monitor your intake. 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 products are high in calories, which can negatively impact weight loss plans.
A 30-gram portion of cheese provides seven percent of your daily calories, and some types of cheese can be saltier than seawater. While you don't have to cut cheese out of your diet completely, it's important to keep portions small and opt for low-fat or reduced-fat cheeses when possible. These include mozzarella, feta, cottage cheese, and ricotta.
Research has shown that full-fat cheese is associated with greater long-term weight gain, while low-fat cheese is associated with less weight gain. This was observed in a study that followed changes in protein food intake and weight changes over 16-24 years in three large cohorts of men and women who were free of chronic diseases and obesity at the start of the study.
In addition to choosing lower-fat cheeses, there are other ways to include cheese in your diet while maintaining a healthy weight. Opting for thin, pre-sliced cheeses can help reduce cholesterol and saturated fat intake. When adding shredded cheese, use a measuring cup or spoon instead of portioning by hand. Choosing harder and more flavourful cheeses, such as aged Parmesan or Asiago, allows you to grate just a small amount onto your pasta or salad to satisfy your cheese craving.
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Low-calorie cheese options include Parmesan, Swiss cheese, and cottage cheese
Cheese is a great source of protein and calcium, but many popular cheeses are made from whole milk and are high in saturated fat. Full-fat cheeses are also high in calories. For example, a 30g serving of cheese provides 7% of your daily calories, and a generous handful of cheddar (around 50g) adds over 230 calories to your meal.
However, there are many low-calorie cheese options that can be enjoyed as part of a healthy, balanced diet. These include Parmesan, Swiss cheese, and cottage cheese.
Parmesan is a hard, aged cheese with a gritty texture and a salty, nutty flavour. It is made from raw, unpasteurised cow's milk and aged for at least 12 months. Parmesan is very low in lactose, making it a good option for those with lactose intolerance. It is also a good source of calcium, phosphorus, magnesium, and vitamins A and B12. With only 20 calories per tablespoon, Parmesan is a healthy addition to pasta dishes or soups.
Swiss cheese is a semi-hard cheese, typically made from cow's milk, with a mild, nutty taste. It is lower in fat and sodium than many other cheeses, making it a good choice for those watching their salt intake. Swiss cheese is also high in protein and calcium, supporting muscle maintenance and bone strength. At just 164 calories per cup, it fits well into a balanced, protein-rich diet without significantly increasing calorie consumption.
Cottage cheese is a soft, white cheese made from the loose curds of cow's milk. It is high in protein and low in calories, making it a popular choice for weight loss. Studies suggest that eating cottage cheese can increase feelings of fullness and help decrease overall calorie intake. It is also high in phosphorus, which aids bone health, and contains all nine amino acids. Low-fat and non-fat varieties are recommended to reduce fat intake while still enjoying the creamy texture of cottage cheese.
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Frequently asked questions
Yes, full-fat cheese is high in calories. A 30g portion of cheese provides seven per cent of your daily calories.
Cheddar, American cheese, goat's cheese, brie, edam, camembert, and blue cheese are all full-fat cheeses.
Some lower-calorie cheese options include cottage cheese, ricotta, mozzarella, feta, and parmesan.
To reduce your calorie intake, opt for low-fat or reduced-fat cheeses, use smaller portions, and choose thinner pre-sliced cheeses.
Cheese is a good source of protein and calcium, and certain cheeses may provide nutrients that promote gut health, aid weight loss, improve bone health, and decrease the risk of heart disease.
