Randy Chandler
Cheese is a staple in many diets and is beloved for its rich, creamy flavour and satiating qualities. It is a whole food, generally considered healthy and nutritious, containing calcium, protein, vitamins A and B12, zinc, phosphorus, and riboflavin. However, cheese is also calorie-dense, with the calorie content depending on the type of cheese, the fat percentage of the milk used and the length of preservation. Harder cheeses tend to be more calorie-dense than softer cheeses, with an ounce of cheddar containing 114 calories, while mozzarella has 85 calories per ounce, and feta has 75 calories per portion. While cheese can be enjoyed in moderation as part of a balanced diet, its high-calorie content and associated health risks, such as increased LDL cholesterol levels and potential weight gain, are important considerations.
| Characteristics | Values |
|---|---|
| Calories in cheese | Depending on the variety, cheese contains about 100 calories per ounce. For example, mozzarella has 85 calories per ounce, while cheddar has 114 calories per ounce. A half-cup of soft cheese like 4% full-fat cottage cheese has about 120 calories. |
| Calories in cheese relative to other foods | Cheese is a calorie-dense food. |
| Health concerns related to cheese consumption | High intake of cheese may lead to increased LDL cholesterol levels due to its high saturated fat content. Cheese is also associated with a 10% increased risk of prostate cancer at an intake of 50 grams per day. |
| Recommended intake | It is recommended to limit cheese consumption due to its high-calorie, fat, and sodium content. A registered dietitian can help determine if cheese is appropriate for your diet. |
| Factors affecting calorie content | The number of calories in cheese depends on the length of preservation and the fat percentage of the milk used. |
| Low-calorie cheese options | Lower-calorie cheeses include part-skim mozzarella, Swiss cheese, feta cheese, and ricotta. |
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What You'll Learn
Calorie count varies by cheese type
Cheese is a whole food, generally considered healthy and a good source of calcium, fat, and protein. It also contains vitamins A and B12, zinc, phosphorus, and riboflavin. However, it is also calorie-dense, with the calorie count varying according to the type of cheese. For instance, an ounce of cheddar cheese contains 114 calories, while mozzarella has 85 calories per ounce. Brie, on the other hand, has 95 calories per ounce, and feta has 75 calories per portion.
Harder cheeses like cheddar and parmesan tend to have higher calories than softer cheeses due to their longer ageing process, more robust flavour, and lower moisture content. An ounce of parmesan, for example, has 114 calories, while a half-cup of soft cheese like 4% full-fat cottage cheese has about 120 calories.
The calorie count of cheese also depends on the fat content of the milk used and the processing methods. Cream cheese, for instance, tends to be highly processed, and its nutritional value is dependent on the fat content of the milk. Full-fat dairy foods, in general, have high amounts of saturated fat and cholesterol, which can negatively impact health and weight loss plans. Therefore, it is recommended to opt for natural cheeses with less processing, such as Swiss, Colby, mozzarella, and ricotta. Additionally, the production methods of dairy foods can have environmental implications, as they demand considerable natural resources and generate methane, a potent greenhouse gas.
While cheese can be a part of a balanced diet, it should be consumed in moderation due to its high-calorie density and potential health risks associated with high saturated fat and sodium content. The recommended portion size for cheese is about 30 grams or 1 ounce (28 grams), which is the size of a 1-inch cube or one slice of American cheese. To keep your portions in check, it is suggested to stick to 100 to 200 calories' worth of cheese as a snack. Additionally, pairing cheese with fruit or raw nuts is a healthier option, as these foods have no added sodium or sugars.
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Cheese is calorie-dense
Cheese is a calorie-dense food, with the calorie count depending on the variety of cheese consumed. Generally, harder cheeses tend to be more calorie-dense than softer cheeses. For example, cheddar cheese has 114 calories per ounce, while mozzarella has 85 calories per ounce. Brie, a harder cheese, has 95 calories per ounce, while feta, a softer cheese, has 75 calories per portion. Harder cheeses like parmesan are more calorie-dense, with two tablespoons amounting to around 45 calories.
The calorie content of cheese is influenced by factors such as the length of preservation and the fat percentage of the milk used. Full-fat dairy foods, including cheese, tend to be high in calories, which can negatively impact weight loss plans. Cream cheese, for instance, is highly processed and tends to be calorie-dense.
While cheese is calorie-dense, it is also a whole food that offers nutritional benefits when consumed in moderation. Cheese is an excellent source of protein and calcium. It also contains vitamins A and B12, along with zinc, phosphorus, and riboflavin.
To make healthier choices, it is recommended to opt for natural cheeses with less processing, such as Swiss, colby, mozzarella, or ricotta. Soft cheeses are generally considered healthier options as they have a milder flavour and a creamier texture. Additionally, pairing cheese with fruit or raw nuts is a better option as these foods have no added sodium or sugars and are good components of a healthy diet.
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Full-fat dairy is high-calorie
Cheese is a whole food, generally considered healthy and a good source of calcium, protein, and other nutrients. However, it is also calorie-dense, with the calorie count depending on the type of cheese and the fat content of the milk used. Full-fat dairy is high in calories, which can negatively impact the body and weight loss plans.
Full-fat dairy foods contain high amounts of saturated fat and some cholesterol. Milk fat is about 70% saturated fat, 25% monounsaturated, and 5% polyunsaturated. Cheese is also usually loaded with sodium, which can be an issue for people with high blood pressure. The sodium content varies with the type of cheese, with harder cheeses generally having higher sodium content due to the aging process.
The calorie count of cheese varies with the type of cheese, the fat content of the milk used, and the length of preservation. For example, mozzarella contains 85 calories and 6.3 grams of fat per ounce, while Brie has 95 calories and 7.9 grams of fat per ounce. Cheddar has a higher calorie count of 114 calories and 9.4 grams of fat per ounce. 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 mg of calcium.
The high intake of saturated fat in full-fat dairy can increase LDL cholesterol levels, and the high sodium content of cheese may exert negative health effects. Therefore, it is generally recommended to consume cheese in limited amounts. However, there is an ongoing debate about the impact of cheese on health, and it can be enjoyed in moderation as part of a balanced diet.
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Cheese contains important nutrients
Cheese is a calorie-dense food, with the calorie count depending on the type of cheese and the fat content of the milk used. For instance, an ounce of cheddar has 114 calories, while mozzarella has 85 calories per ounce. Harder cheeses tend to have a higher calorie count compared to softer cheeses. However, despite being calorie-dense, cheese contains important nutrients.
Cheese is a whole food, which is generally considered good for health when consumed in moderation. It is a great source of calcium, with an ounce of cheddar providing 20% of the daily calcium requirement. Calcium is essential for maintaining strong bones and teeth. Cheese also contains high amounts of vitamins A and B12, as well as zinc, phosphorus, and riboflavin. These nutrients have various benefits for the body, such as supporting immune health, maintaining healthy skin and eyes, and promoting energy metabolism.
In addition to these nutrients, cheese is also a good source of protein. The protein content in cheese varies depending on the type, with soft cheeses like cottage cheese providing 14 grams of protein per half-cup, and harder cheeses like cheddar offering 7 grams per ounce. Protein is essential for muscle growth and repair, and it helps to keep you feeling full and satisfied after meals.
While cheese can be a nutritious part of a balanced diet, it is important to be mindful of the high-fat content, especially saturated fat. Full-fat dairy foods tend to have higher amounts of saturated fat, which can increase LDL cholesterol levels when consumed in excess. Additionally, cheese is usually loaded with sodium, which can be a concern for individuals with high blood pressure. However, there are lower-sodium cheese options available, such as Swiss cheese.
When incorporating cheese into your diet, it is recommended to opt for natural varieties with less processing. Enjoying cheese with fruits or raw nuts is also a healthier option, as these foods do not contain added sodium or sugars. Portion control is crucial when it comes to cheese, as the calories, fat, and sodium can quickly add up. Sticking to a snack portion of 100 to 200 calories of cheese is a good guideline.
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Cheese is high in saturated fat
Cheese is a whole food, generally considered healthy and nutritious. It is a good source of calcium, protein, vitamins A and B12, and other nutrients. However, cheese is also high in calories and fat, particularly saturated fat. The calorie and fat content depend on the type of cheese and the milk used. For example, cheddar cheese has 114 calories and 9.4 grams of fat per ounce, while mozzarella has 85 calories and 6.3 grams of fat per ounce.
Full-fat dairy foods, including cheese, contain high amounts of saturated fat. Milk fat is made up of around 70% saturated fat. A diet high in saturated fat can increase LDL cholesterol levels, which may negatively impact cardiovascular health. Therefore, those with heart disease or high cholesterol may need to limit their intake of saturated fat from cheese and other dairy sources.
The production methods and ingredients used can also affect the calorie and fat content of cheese. Hard cheeses, for instance, are typically aged longer, resulting in lower moisture content and a more concentrated flavour and density. This means you are likely to consume smaller amounts, and they tend to have higher calories than softer cheeses. However, softer cheeses can still be high in calories and fat. For example, a half-cup of 4% full-fat cottage cheese has about 120 calories and 14 grams of protein but also contains 3 grams of saturated fat.
While cheese can be a tasty and nutritious addition to a meal, it is important to be mindful of portion sizes and the type of cheese consumed, especially if you are watching your calorie or saturated fat intake. Enjoying cheese with fruits or raw nuts is a healthier option, as these foods have no added sodium or sugars.
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Frequently asked questions
Yes, cheese is a calorie-dense food. Depending on the variety, an ounce of cheese contains about 100 calories.
Lower-calorie cheeses include part-skim mozzarella, Swiss cheese, feta cheese, and mozzarella.
Higher-calorie cheeses include cheddar, brie, camembert, halloumi, and parmesan.
Cheese is a whole food that can be beneficial to health in moderation. It is a great source of calcium, protein, vitamins A and B12, zinc, phosphorus, and riboflavin.
