Kamil Perry
Cheese is a beloved food product, packed with protein, vitamins, and minerals. However, it is also high in calories, saturated fat, and sodium. Counting calories is a common way to maintain a healthy weight, and 100 calories can look very different depending on the type of food. This is what 100 calories of cheese looks like, along with some healthier alternatives to crackers.
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Portion sizes
Understanding Portion Sizes
Canada's Food Guide recommends that a single serving of cheese be limited to 50 grams, which counts as one full serving of milk or milk alternatives. It is suggested that you consume no more than two servings per day. This recommendation underscores the importance of treating cheese as a snack or an accent to a meal rather than a primary component.
Visualizing 100 Calories of Cheese
To put this into perspective, 100 calories of cheese is a relatively small amount. The specific quantity will vary depending on the type of cheese:
- For a hard, salty cheese often grated over pasta, 100 calories is a modest portion.
- A French "blue" cheese made from sheep's milk will yield a similar amount at 100 calories.
- A light-flavoured cheese with a bit of a bite can be enjoyed at 100 calories.
- Swiss cheese, known for its sweeter taste due to extended ageing, falls into the same category.
Pairing Cheese Wisely
It's important to consider what you pair with cheese. Even healthy crackers can add 5 to 40 calories each, and some contain significant amounts of sodium. A better option is to enjoy cheese with fruit or raw nuts, which are free from added sodium, sugars, and other ingredients. For instance, a large apple, which provides 100 calories without high levels of salt, sugar, or saturated fat, can be a wise choice to accompany your cheese.
Calorie Awareness
Counting calories can help maintain a healthy weight, but it's important to remember that 100 calories can look very different depending on the food. Cheese, while delicious, can be calorie-dense, so it's easy to exceed your desired intake if you're not mindful of portion sizes.
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Nutritional value
Cheese is a good source of protein, vitamins, and minerals. However, it is also easy to overeat, and the calories and fat can quickly add up. For example, an ounce of cheddar cheese has around 114 calories, 5 grams of saturated fat, and 185 mg of sodium, providing 20% of your daily calcium needs.
Canada's Food Guide recommends limiting cheese consumption to two servings per day, with one serving being 50 grams of cheese. This recommendation aligns with the suggestion of Amy Keating, a registered dietitian, who advises keeping cheese snacks to 100–200 calories.
To visualize what 100 calories of cheese looks like, it helps to consider the type of cheese. Harder cheeses, such as a sharp, salty cheese grated over pasta, or a French blue cheese made from sheep's milk, can be shredded or crumbled to measure out 100 calories. Softer cheeses, like marbled cheddar or a light-flavored cheese with a bit of bite, can be sliced or spread to portion out a 100-calorie serving.
It's important to note that the calories in cheese can add up quickly, especially when paired with crackers or other high-calorie foods. Choosing healthier pairings, such as fruit or raw nuts, can help create a more balanced snack while still enjoying the nutritional benefits of cheese.
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Healthier alternatives
Cheese is a great source of protein and supplies calcium, vitamins, and minerals. However, it is also a calorie bomb, and it is easy to overindulge. Here are some healthier, low-calorie alternatives to cheese:
Nutritional Yeast
Nicknamed "nooch", nutritional yeast is a complete protein that is rich in B vitamins, fibre, and amino acids. It can be used in place of cheese in many recipes, such as lasagna, mac and cheese, gravy, and pesto. It is usually sold in flake or powder form and can be purchased online or at health and natural food stores.
Plant-Based Recipes
There are several plant-based recipes that replicate the savory, umami nature of cheese without the high calorie and fat content. These recipes may even help keep your arteries healthier over time.
Part-Skim Mozzarella
If you're using a lot of cheese, consider cooking with part-skim mozzarella. It has about 70 calories per ounce and is an excellent source of calcium.
Camembert
Camembert is similar to Brie but with 10 fewer calories per serving. It can be enjoyed with crackers and fruit or baked in a Portobello mushroom for a tasty meal.
Low-Calorie Cheese Options
Some other low-calorie cheese options include low-calorie sliced cheese from Go Veggie (40 calories per slice), vegan parmesan (25 calories per serving), and fat-free cottage cheese (67 calories per 100g).
In addition to choosing lower-calorie cheese options, it is also important to consider what you pair with the cheese. Instead of crackers, which can have hidden calories and sodium, try enjoying cheese with fruit or raw nuts, which are good components of a healthy diet.
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Calorie counting
Cheese is a popular dairy product that is widely consumed and enjoyed. However, it is also calorie-dense, and portions can quickly add up. To put it into perspective, an ounce of cheddar cheese, which is roughly 28 grams, provides about 114 calories. This amount also supplies almost 7 grams of protein and 200 mg of calcium, covering 20% of the recommended daily calcium intake.
When it comes to visualizing what 100 calories of cheese looks like, it can vary depending on the type of cheese. Harder cheeses, such as Swiss cheese, tend to be denser and have a higher calorie count per gram compared to softer cheeses. As a general guideline, 28 grams of cheddar cheese is approximately 114 calories, so 100 calories would be slightly less than this amount.
It is important to note that while cheese can be a good source of protein and calcium, it can also be high in saturated fat and sodium. Therefore, it is often recommended to enjoy cheese in moderation and to be mindful of portion sizes. For example, Canada's Food Guide suggests that 50 grams of cheese counts as one full serving of milk or milk alternatives, and individuals should aim for just two servings per day.
To aid in portion control, some sources provide visual representations of what 100 calories of various cheeses look like. These visuals can help individuals quickly assess appropriate serving sizes without needing to measure or weigh their food each time. This approach encourages a balanced approach to cheese consumption, ensuring individuals can enjoy their favorite cheeses while maintaining a healthy diet.
In summary, calorie counting can be a useful tool for those seeking to understand their energy intake and manage their weight. Cheese, while nutritious and tasty, is calorie-dense, and visualizing portions of 100 calories can help individuals make informed choices about their cheese consumption within the context of a balanced diet.
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Similar foods
While cheese may be packed with protein, vitamins, and minerals, it's important to remember that it also contains a lot of calories. So, what are some similar foods to cheese in terms of calorie count?
Firstly, let's consider hummus. Hummus is made with olive oil, which is a healthier type of fat. However, it's still high in calories, so it's important to be mindful of portion sizes. Oatcakes, often paired with hummus, contain fibre but also have more saturated fat than you might expect.
Fruits like oranges and apples are excellent alternatives to cheese when it comes to calories. You'd need to eat around 2.5 oranges to consume 100 calories, making them an ideal snack or addition to a salad. Similarly, one large apple will give you 100 calories without the high levels of salt, sugar, or saturated fat found in other snacks.
If you're craving something sweet, it's important to remember that cakes, chocolate muffins, and milk chocolate contain lots of sugar and saturated fat. So, while 100 calories may not seem like much, it won't fill you up for long. Instead, opt for fruit or raw vegetables to satisfy your hunger and keep you feeling fuller for longer.
In summary, while cheese may be a tasty treat, there are plenty of other foods that can provide similar nutritional benefits with fewer calories. So, the next time you're snacking, consider reaching for some hummus and oatcakes, fruit, or raw vegetables instead!
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Frequently asked questions
It depends on the type of cheese. For example, a serving of 50 grams of cheese is equivalent to 100 calories and is considered a full serving of milk or milk alternatives.
Brightly coloured peppers are very low in calories, so you can pack plenty into a heart-healthy meal. You'd need to eat around 2.5 oranges to consume 100 calories, so they're an ideal snack as well.
Many people believe that peanut butter is a good snack, but it is actually very high in fat and calories, so you can only have a small amount for 100 calories. Olives are also often considered a healthy snack, but they are often prepared with salt or brine, resulting in high salt content.
Enjoy cheese with fruit or raw nuts, as these foods have no added sodium or other added ingredients and are good components of a healthy diet.
