Frederic Melton
Cheese is a beloved dairy product, packed with protein and vitamins, but it's easy to overindulge. While it's a great source of calcium, the calories, saturated fat, and sodium can quickly add up. So, how much is too much? Let's take a look at what 200g of cheese actually looks like and explore the impact of this portion size on our health and diets. We'll delve into the visual representation of this amount across different varieties of cheese and provide some context for making informed choices about our cheese consumption.
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What You'll Learn
200g of cheese is equivalent to four servings
When it comes to cheese, portion sizes can be tricky, and it's easy to overindulge. 200g of cheese is equivalent to four servings, and it's important to keep this in mind when enjoying this delicious yet calorie-dense food. While cheese is a good source of protein and provides various vitamins and minerals, it's also high in fat and calories, which can quickly add up if you're not careful.
To put it into perspective, 200g of cheese is roughly the size of two decks of cards placed side by side. It's a substantial amount and can be a tasty treat or a part of a meal. However, it's essential to be mindful of the recommended serving sizes to maintain a healthy diet. Canada's Food Guide suggests that 50 grams of cheese counts as one full serving of milk or milk alternatives, and it's recommended to limit yourself to just two servings per day.
When you're enjoying cheese as a snack or at a party, it's a good idea to stick to around 100 to 200 calories' worth of cheese. This amount ensures you get the nutritional benefits without overdoing it. For example, an ounce of cheddar cheese, which is approximately 28g, provides nearly 7 grams of protein and covers 20% of your daily calcium needs. However, it also packs in 114 calories, 5 grams of saturated fat, and 185 mg of sodium.
To keep your portions in check, consider pairing your cheese with fruits or raw nuts instead of crackers. While crackers can be a tasty accompaniment, even healthy options can have 5 to 40 calories each and hidden sodium that can sneakily increase your intake. By opting for fruits or nuts, you avoid added ingredients like sodium and sugars, making them a healthier choice to accompany your 200g of cheese, divided into four servings.
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Cheese is packed with protein
Protein is essential for building and repairing body tissue, and it's also a great source of energy. Cheese is a great way to get protein, especially for those who don't eat meat. It's a versatile food that can be added to many dishes or enjoyed on its own.
A serving of cheese, according to Canada's Food Guide, is 50 grams, and people should aim for just two servings a day. That's because, while cheese is a great source of protein and calcium, it also contains a lot of calories and fat grams. For instance, that single ounce of cheddar has 114 calories and 5 grams of saturated fat. So, while it's a tasty treat, it's important to enjoy cheese in moderation.
If you're looking to get your protein fix from cheese, there are a few things to keep in mind. Firstly, not all cheeses are created equal when it comes to protein content. Harder, stronger-tasting cheeses tend to have higher protein levels. For example, Swiss cheese, known for its distinctive sweet taste, has a good amount of vitamin B12, calcium, phosphorus, zinc, and selenium, in addition to protein. Blue cheese, another strong-flavored variety, also contains vitamin A, riboflavin, and copper.
So, if you're looking for a protein-rich snack, a small amount of cheese can go a long way. Just remember to enjoy it in moderation and balance it out with some healthy crackers, fruit, or nuts!
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Cheese contains vitamins and minerals
Cheese is a nutrient-dense food that offers a wide array of vitamins and minerals. While the specific nutritional profile can vary depending on the type of cheese, generally, cheese is an excellent source of calcium, vitamin K2, and phosphorus, which are particularly beneficial for bone health.
Calcium is essential for bone health and muscle function, and vitamin K2 supports strong bones and may help prevent osteoporosis. The combination of calcium, vitamin K2, and phosphorus in cheese also helps protect tooth enamel and may offer protection against dental cavities.
Cheese is also a good source of protein, which aids in muscle growth and maintenance. It contains conjugated linoleic acid (CLA), which may have modest fat-burning effects, and tryptophan, which may aid in sleep. Certain cheeses that have been aged but not heated or pasteurized may contain probiotics, which are healthy bacteria that can improve gut health, lower inflammation, and protect against disease.
Some common vitamins and minerals found in different types of cheese include vitamin A, riboflavin (B2), vitamin B12, zinc, selenium, and copper. The amount of these vitamins and minerals can vary depending on the type of cheese. For example, goat cheese is rich in vitamins A and K, while aged gouda is particularly high in vitamin K2. Blue cheese is high in calcium and contains beneficial mold cultures, and manchego, made from sheep's milk, is high in calcium and contains CLA.
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200g of cheese has a lot of calories
200g of cheese is equivalent to four servings of milk or milk alternatives according to Canada's Food Guide. This amount of cheese also contains a lot of calories. While cheese is a good source of protein, vitamins, and minerals, it can be high in fat grams, which can quickly add up.
To put it into perspective, 200g of cheese is about the size of a small bar of soap or a deck of cards. This amount of cheese can look like a small block or a few slices of cheddar, a handful of grated parmesan, or a few small wedges of a softer cheese like brie or camembert.
As a visual, 200g of cheese is also roughly equivalent to the size of a standard smartphone or a small wallet. It can be a helpful guide to imagine these everyday items to understand the portion size and visualize the calorie intake.
While cheese can be a delicious and nutritious part of a meal, it's important to be mindful of the calorie content and recommended serving sizes. For those watching their weight or managing their calorie intake, 200g of cheese can be a significant contribution to their daily calorie budget.
It's always a good idea to check the nutrition label on the cheese packaging to get an accurate understanding of the calorie content and make informed choices about portion sizes. Additionally, pairing cheese with healthier options like apple slices or crackers can help balance the calorie intake while still enjoying the delicious taste of cheese.
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Pair 200g of cheese with fruit or nuts
200g of cheese is roughly the size of a computer mouse or a small bar of soap. This amount of cheese can be paired with fruit or nuts to create a delicious and nutritious snack. Here are some ideas:
- Apple slices and cheddar cheese: Slice up a crisp apple and pair it with thin slices of cheddar cheese. The sweetness of the apple complements the sharpness of the cheddar, creating a harmonious flavour combination.
- Pear and blue cheese: Try pairing a juicy pear with a creamy blue cheese. The sweetness of the pear balances the salty, tanginess of the blue cheese. For added crunch and flavour, you can also pair blue cheese with walnuts.
- Grapes and cream cheese: Sweet and juicy grapes go well with a mild and creamy cheese, such as a soft cream cheese or a mild Brie. You can also try spreading the cheese on crackers for a more filling snack.
- Almonds and cheddar cheese: Almonds have a crunchy texture and a nutty flavour that pairs well with sharp cheddar cheese. You can enjoy this combination as a simple snack or add them to a cheese platter.
- Cashew-based cheese and crackers: For a dairy-free option, you can pair cashew-based cheese with crackers. Nuts For Cheese™ offers a variety of dairy-free, vegan cheeses that are handcrafted and made with high-quality ingredients. Their products are certified organic, gluten-free, and 100% dairy-free.
When pairing 200g of cheese with fruit or nuts, it's important to consider the flavour profiles and textures that will complement each other. The sweetness of fruit can balance the saltiness of cheese, while the crunch of nuts can add a pleasing texture contrast. Feel free to experiment with different combinations to find your favourite pairings!
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Frequently asked questions
200g of cheese is equivalent to four servings, as 50g of cheese is considered one full serving.
Depending on the type of cheese, 100 calories of cheese can be anywhere between 28g and 43g, so 200 calories of cheese would be between 56g and 86g. Therefore, 200g of cheese would be between 400 and 560 calories.
Cheese is an excellent source of protein and calcium, but it is also easy to overeat. The calories, saturated fat, and sodium can add up quickly.
Cheddar cheese has approximately 7 grams of protein per ounce, so 200g (7 ounces) would contain around 49 grams of protein.
Instead of crackers, which can have 5-40 calories each and added sodium, pair cheese with fruit or raw nuts, which have no added sodium or sugars and are good components of a healthy diet.
