Kamil Perry
Cheese is a beloved dairy product that comes in hundreds of textures and flavours. However, it is often associated with high levels of fat, sodium, and calories. While cheese can be a part of a healthy, well-balanced diet, the type of cheese and quantity consumed matter. Cheddar, for instance, is a popular semi-hard cheese that is rich in vitamin K2 but also contains high amounts of fat, calories, and sodium. Blue cheese, on the other hand, is known for its strong flavour and provides a good source of calcium. This comparison raises the question: which of these two popular cheeses contains less fat?
| Characteristics | Values |
|---|---|
| Calories | Blue cheese: 353 per 100g, Cheddar cheese: 403 per 100g |
| Protein | Blue cheese: 21.4g per 100g, Cheddar cheese: 22.9g per 100g |
| Saturated Fat | Both cheeses are high in saturated fat. Cheddar cheese is higher in fat and calories compared to other cheeses. |
| Potassium | Blue cheese: 256mg per 100g, Cheddar cheese: 76mg per 100g |
| Omega-3 Fatty Acids | Blue cheese has more alpha-linoleic acid, Cheddar cheese has more dpa per 100g |
| Cholesterol | Both cheeses are among the highest in cholesterol and saturated fat. |
| Vitamin K2 | Cheddar cheese is rich in vitamin K2. |
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What You'll Learn
Blue cheese is higher in fat and calories but also in calcium
Blue cheese and cheddar cheese are both high in calories and saturated fat. Cheddar cheese has 14% more calories than blue cheese, with 403 calories per 100 grams compared to 353 calories in blue cheese. Cheddar also has a slightly higher protein content, with 22.9g per 100 grams, while blue cheese has 21.4g.
However, blue cheese stands out for its higher calcium content, providing 11% of the daily recommended amount for adults aged 19-50 in just one slice. Calcium is essential for maintaining healthy bones and promoting bone strength as a person ages. Blue cheese also contains more potassium, with 256mg per 100 grams compared to 76mg in cheddar.
When it comes to omega-3 fatty acids, blue cheese has a higher content of alpha-linolenic acid (ALA), while cheddar cheese contains more dpa. Cheddar cheese is also a good source of vitamin K2, which helps prevent calcium buildup in arteries and veins, thereby reducing the risk of heart disease.
While both cheeses have their nutritional benefits, blue cheese is higher in fat and calories but also provides more calcium, which is essential for bone health.
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Cheddar is a good source of vitamin K2 and calcium
While it is a popular choice, cheddar is among the highest in cholesterol and
The amount of vitamin K2 in cheddar cheese varies depending on several factors, including the production method, aging, and fat content. Traditional cheddar cheese, made with raw or fermented milk, contains higher levels of vitamin K2 than industrialized cheese. Aged cheddar cheese generally has more vitamin K2 than younger cheese, and full-fat cheddar has higher levels than reduced-fat or non-fat varieties.
While cheddar is a good source of vitamin K2 and calcium, it is important to consume it in moderation as part of a balanced diet due to its high saturated fat content. To reduce fat intake, one can opt for reduced-fat cheddar, which contains 30% less fat than the standard variety, or choose fat-free or low-fat cheeses made with nonfat or skim milk.
In summary, cheddar cheese is a valuable source of vitamin K2 and calcium, offering health benefits such as improved bone health, cardiovascular support, and proper blood clotting. However, it is important to be mindful of the fat content and make appropriate choices to maintain a healthy diet.
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Blue cheese is a strong flavour, so you may use less
Blue cheese and cheddar cheese are both high in saturated fat and calories. Cheddar cheese has 14% more calories than blue cheese, with 403 calories per 100 grams compared to 353 calories in blue cheese. Cheddar also has a higher fat content, at 35% fat compared to blue cheese's macronutrient ratio of 24:3:73.
Blue cheese has a strong flavour and is very rich, so you may find that you are satisfied using less of it than you would with a milder cheese. This means that, despite having similar fat contents, you may end up consuming less fat overall when using blue cheese.
If you are looking to reduce your fat intake, there are a few things to keep in mind. Firstly, hard cheeses tend to be more flavoursome, so you can use less of them. You can grate a small amount of aged Parmesan or Asiago onto your pasta, for example. You can also look for thin, pre-sliced cheeses, which will give you a full slice of cheese with less fat and cholesterol. Finally, there are reduced-fat versions of many popular cheeses, including cheddar, which contain 30% less fat than the standard variety. These can be a good swap if you don't want to compromise on flavour.
It's worth noting that, while cheese can be a part of a healthy, well-balanced diet, it's important to consider which cheeses you choose and how much you eat. Some cheeses, like mozzarella, ricotta, and cottage cheese, are relatively low in fat and calories and can be healthier options.
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Cheddar is the most popular cheese in the UK
Cheddar is a versatile cheese that pairs well with fruits like apples, pears, and grapes, as well as savoury options like onion chutneys. It is also a rich source of vitamin K2, which helps prevent calcium buildup in arteries and veins, thereby reducing the risk of heart disease. While it is a popular choice, Cheddar is among the highest in cholesterol and saturated fat, with standard Cheddar containing about 35% fat (22% saturated). For those watching their cholesterol and fat intake, reduced-fat versions of Cheddar are available, containing 30% less fat than the standard variety.
Cheddar's popularity in the UK is evident in its history and cultural significance. During World War II and the decade following, most milk in Britain was used to make "government Cheddar" as part of the war economy and rationing, leading to a decline in other cheese production in the country. Cheddar's versatility and rich flavour have made it a staple in British cuisine, with mass-produced blocks readily available in supermarkets alongside more artisanal varieties.
While Cheddar is the UK's favourite, other popular cheeses in the UK include Red Leicester, mozzarella, halloumi, and brie. These cheeses offer different flavours, textures, and pairings, contributing to the diverse and evolving landscape of cheese preferences in the UK.
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Blue cheese is a good source of calcium
In addition to its calcium content, blue cheese offers several other health benefits. It is a good source of protein, providing 6.1 grams of protein per 1-ounce serving. Blue cheese also contains a compound called spermidine, which has been linked to potential anti-aging effects and a reduced risk of cardiovascular disease. The presence of spermidine contributes to what is known as the "French Paradox," where lower rates of cardiovascular disease are observed despite a higher consumption of saturated fat.
Furthermore, blue cheese has anti-inflammatory properties and can help control blood pressure and prevent cholesterol buildup. It is also a source of vitamins and minerals, including phosphorus, potassium, sodium, vitamin A, vitamin D, vitamin K2, and antioxidants. These nutrients contribute to a stronger immune system and overall health.
While blue cheese is a good source of calcium and offers various health benefits, it is important to consume it in moderation as it is high in salt and saturated fat. Additionally, those taking certain medications, such as antidepressants, anti-Parkinson's, or antibiotics, should exercise caution in consuming blue cheese. Nevertheless, when enjoyed in moderation, blue cheese can be a tasty and nutritious addition to a balanced diet.
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Frequently asked questions
Blue cheese has less fat than Cheddar cheese. Blue cheese has about 100 calories per ounce, whereas Cheddar cheese is higher in fat, calories, and sodium compared to other cheeses.
Yes, there are low-fat and fat-free versions of Cheddar cheese available in supermarkets. These contain about 25% less fat than their whole-milk counterparts.
Other low-fat cheese options include Mozzarella, Swiss cheese, Cottage cheese, and Ricotta.
Some ways to consume cheese while being mindful of the fat content include grating cheese over food, using low-fat cheese, and choosing soft cheeses with strong flavors.
