Deli Cheese: Which Has The Fewest Calories?

When it comes to choosing the healthiest deli cheese, there are a few factors to consider, such as calorie count, fat content, and nutritional benefits. While cheese is a great source of protein and calcium, it can also be high in sodium, cholesterol, and saturated fat. For those watching their weight, opting for low-calorie cheeses like Swiss cheese, feta, cottage cheese, ricotta, and mozzarella can be a good idea. These cheeses also offer additional benefits, such as probiotics in mozzarella, which may improve gut health and immunity. Camembert, with its rich flavor, allows for smaller portions, helping to reduce calorie intake. For those focused on lowering cholesterol and saturated fat, low-fat cheeses, such as part-skim mozzarella, are recommended.

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Low-calorie cheeses

Cheese is a tasty and versatile food, with over 1,750 types available worldwide. While it is mostly composed of fat and protein, the nutritional value and calorie count of cheese depend on the fat content of the milk used, how it's processed, and its age.

Some cheeses are lower in calories than others, making them a healthier option for those watching their weight or maintaining a balanced diet. Here are some examples of low-calorie cheeses:

Cottage Cheese

Cottage cheese is a soft, white cheese made from the loose curds of cow's milk. It is low in calories, with only 28 calories per ounce, and it is also high in protein, which helps keep you full longer. It has a unique texture that may not be for everyone, but it is often enjoyed with fruit or nuts. A 4-ounce serving of nonfat or 1% cottage cheese provides about 80 calories and 12 to 14 grams of protein.

Ricotta Cheese

Ricotta is an Italian cheese with a spreadable texture, making it great for fillings, dips, and sauces. It has 49 calories per ounce, and it is a popular ingredient in pasta dishes, salads, scrambled eggs, and lasagna.

Feta Cheese

Feta is a crumbly cheese commonly used in Mediterranean dishes and salads. It has 75 calories per ounce, and because it is often packaged in brine, it can be high in sodium. However, it is typically lower in calories than many other cheeses, and a 2019 study suggested that eating CLA-containing foods like feta may help reduce body fat.

Camembert Cheese

Camembert is a soft, creamy French cheese similar to Brie. It offers a good source of protein and calcium, supporting bone and muscle health. While it is higher in fat, its rich flavour allows for smaller portions, helping to keep calorie intake low. Lower-fat varieties are also available.

Mozzarella Cheese

Mozzarella is a delicious Italian cheese made from cow's milk. It is lower in sodium and calories than most other cheeses, with 85 calories per ounce for whole milk mozzarella and 70 calories per ounce for part-skim mozzarella. It also contains probiotics that may improve gut health and immunity.

Swiss Cheese

Swiss cheese is a unique, low-calorie option with a sweeter, slightly nuttier flavour. It is high in protein and calcium, supporting muscle maintenance and bone strength. It is also lower in fat and sodium than many other cheeses, making it a good choice for those watching their salt intake.

In addition to these options, some other low-calorie cheeses include Parmesan, goat cheese, and low-fat or fat-free varieties of popular cheeses. Remember that even full-fat cheeses can be enjoyed in moderation as part of a balanced diet.

Nutritional value

Soft cheeses, such as cottage cheese, ricotta, feta, and Camembert, tend to have milder flavours and creamier textures compared to harder cheeses. They are generally considered the healthier option due to their lower calorie content. For example, cottage cheese has only 28 calories per ounce, making it the lowest-calorie cheese per ounce. It is also high in protein, which helps keep you full longer, and low in fat and carbs when choosing the low-fat variety. Ricotta, with 49 calories per ounce, is another healthy option that can be used in various dishes. Feta, with 75 calories per ounce, is lower in calories than many other cheeses, and a 2019 study suggested that its CLA content may help reduce body fat. Camembert, with 85 calories per ounce, has a higher fat content, but its rich flavour allows for smaller portions, helping to keep calorie intake in check.

Mozzarella is another low-calorie cheese option, with part-skim mozzarella containing 70 calories per slice and whole milk mozzarella containing 85 calories per slice. It is also lower in sodium than most other cheeses and contains probiotics that may improve gut health and boost immunity.

Hard and semi-hard cheeses, such as Parmesan, Swiss cheese, and Gouda, have been aged longer, resulting in a more robust flavour and drier texture. While they may have a higher calorie count than softer cheeses, they can still be part of a balanced diet when consumed in moderation. Parmesan, with its strong flavour, can be used sparingly to enhance dishes, and it is also a good source of calcium and phosphorus, which are important for bone health. Swiss cheese, with approximately 100 calories per slice, is a good option for those watching their sodium intake, as it has a lower sodium content than other cheeses. Gouda, with 101 calories per ounce, melts well and can be used in warm dishes or enjoyed cold.

In summary, when considering the nutritional value of deli cheese, it is important to choose lower-calorie options, such as cottage cheese, ricotta, feta, mozzarella, and Camembert, and to consume hard and semi-hard cheeses in moderation. Additionally, opting for low-fat or fat-free cheeses, reducing portion sizes, and choosing natural varieties over highly processed cheeses can help improve the nutritional profile of your cheese selections.

Calorie intake

When it comes to calorie intake, cheese can be a concern for some, especially as it is mostly made up of fat and protein. However, there are ways to enjoy cheese as part of a healthy, balanced diet. Firstly, it is important to remember that not all cheese is created equal when it comes to calories. Some cheeses are naturally lower in calories, such as cottage cheese, which has just 28 calories per ounce, or 80 calories per 4-ounce serving. Other low-calorie options include ricotta, feta, Camembert, and mozzarella. These cheeses have between 49 and 85 calories per ounce.

One way to reduce your calorie intake when eating cheese is to opt for low-fat or fat-free versions of your favourite cheeses. These can be found in most supermarkets and contain far less saturated fat and cholesterol than their whole-fat counterparts. For example, part-skim mozzarella has 70 calories per slice, while whole milk mozzarella has 85 calories per slice. Similarly, opting for hard cheeses can be a good way to reduce calorie intake, as you can grate a small amount of a strong-flavoured cheese like Parmesan, which has just 20 calories per tablespoon, onto your dish to add a lot of flavour without many calories.

Another way to reduce your calorie intake is to use smaller portions of cheese. Instead of adding three slices of cheese to a sandwich, for example, you could stick to one. You could also swap out high-fat cheeses for lower-fat options like ricotta or cottage cheese, or even try a plant-based cheese substitute. Finally, choosing softer cheeses can be a good way to reduce calorie intake, as they generally have a milder flavour than harder cheeses, so you can use less to get the same impact.

It is worth noting that while some cheeses are lower in calories, they may be higher in sodium, such as feta, which is often packaged in brine. Additionally, while cheese can be a nutritious addition to a healthy diet, some cheeses are highly processed and contain more artificial ingredients, so it is always important to check the labels and be mindful of your cheese consumption.

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Health benefits

While cheese is often vilified for being high in saturated fat, studies suggest that fermented dairy products may not be as harmful as once thought. In fact, cheese can be a nutritious addition to a healthy, balanced diet. Here are some health benefits of low-calorie cheese:

Weight Management

Cottage cheese, ricotta, Edam, and mozzarella are good options for weight management as they are high in protein and low in calories. This combination increases feelings of fullness, helping to decrease overall calorie intake, which may lead to weight loss. Mozzarella, in particular, is lower in sodium than most other cheeses.

Bone Health

Cheeses such as Parmesan, blue cheese, Gouda, Edam, and Swiss cheese are rich in calcium, a nutrient necessary for optimal bone health. Parmesan also contains phosphorus, which plays a role in bone formation. Consuming these cheeses may help prevent bone-related health issues and promote bone strength.

Gut Health

Mozzarella contains bacteria that act as probiotics, including strains of Lactobacillus casei and Lactobacillus fermentum, which may improve gut health and regularity, promote immunity, and decrease inflammation.

Heart Health

Goat cheese is lower in lactose and contains different proteins, making it easier to digest than cow's milk cheese. It also contains nutrients that may decrease the risk of heart disease. Gouda and Edam contain compounds that have a blood pressure-lowering effect and antioxidants that protect the cardiovascular system from the effects of high salt levels.

High-calorie cheeses

While many cheeses are low in calories, some varieties do contain a higher calorie count. Swiss cheese, for example, has approximately 100 calories per slice. While this is still considered relatively low, it is higher in calories when compared to cheeses like mozzarella, which has 70-85 calories per slice, or Parmesan, which has only 20 calories per tablespoon.

Camembert is another cheese that is slightly higher in calories. While it offers a good source of protein and calcium, it is also higher in fat, which can contribute to a higher calorie count. A softer cheese, Camembert has a creamy texture and rich flavor, allowing you to enjoy a smaller portion without significantly increasing your calorie intake.

Brie, Camembert's cousin, has a similar soft texture and is higher in calories than some other cheeses, with 85 calories per ounce.

Feta cheese is another variety that can be higher in calories. While it is often lower in calories than many other cheeses, it is often packaged in brine, which can increase its sodium content and, therefore, its calorie count.

Overall, while these cheeses may have a slightly higher calorie count, they can still be enjoyed as part of a balanced diet. They offer various nutritional benefits, including protein and calcium, which support bone and muscle health.

Frequently asked questions