Randy Chandler
Cheese is a beloved food worldwide, with hundreds of varieties and flavours, each with its own nutritional profile. While cheese is known for being calorie-dense, some varieties are lower in calories than others. This allows cheese lovers to indulge in their favourite snack while keeping an eye on their waistlines. So, what is the best low-calorie cheese? There are several options, including Parmesan, Swiss, cottage cheese, feta, Camembert, mozzarella, and ricotta. Each of these cheeses offers a unique taste and texture while being lower in calories compared to other varieties.
| Characteristics | Values |
|---|---|
| Calories | 20 calories per tablespoon |
| Protein | 4g of protein per 2 tablespoons |
| Ingredients | Milk, salt, and enzymes |
| Type | Hard cheese |
| Texture | Can be grated or shredded |
| Sodium Content | Higher sodium content, so compare labels |
| Feeling of Fullness | High |
| Other Low-Calorie Cheeses | Mozzarella, Swiss, Feta, Cottage Cheese, Ricotta, Camembert, Cheddar |
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What You'll Learn
Low-calorie cheese options
When it comes to cheese, calories primarily come from its fat content, with higher-fat cheeses like Brie and Gouda containing more calories per ounce than their low-fat counterparts. Thus, opting for low-fat cheeses can be a smart way to indulge in cheese while still reaping the nutritional benefits that it has to offer.
Some of the low-calorie cheese options are:
Cottage Cheese: This is often considered the healthiest cheese type as it is low in calories and fat and high in protein. A 4-ounce serving of nonfat and 1% cottage cheese provides about 80 calories, 12 to 14 grams of protein, and 0 to 0.7 grams of saturated fat. Its creamy texture and mild flavour make it a versatile ingredient that can be used in both savoury and sweet dishes.
Mozzarella: Part-skim mozzarella cheese has 70 calories, and whole milk has 85 calories per slice. Mozzarella sticks are a good, low-calorie snack option. One low-fat mozzarella stick has only 80 calories and provides 7 grams of protein and 222 mg of calcium. Mozzarella is one of the healthiest cheeses out there, making it a smart choice for those focused on weight loss.
Swiss Cheese: One slice of Swiss cheese has approximately 100 calories. It is high in protein and calcium and has a lower amount of sodium than other lunch slice options. It is also lower in fat than many other cheeses, fitting well into a balanced, protein-rich diet without significantly increasing calorie consumption.
Ricotta: This is an Italian cheese with a creamy texture and a milder flavour than cottage cheese. It is made from the watery parts of the milk of cows, goats, sheep, or Italian water buffalo that are left over from making other cheeses. It is a good source of whey protein, which contains all the essential amino acids that humans need to get from food.
Camembert: This is a soft cheese with a creamy texture and rich flavour. It offers a good source of protein and calcium, supporting bone and muscle health. Its higher fat content allows for smaller portions, helping to limit calorie intake.
Some other low-calorie cheese options include feta, parmesan, and low-fat cheddar.
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Health benefits of cheese
While cheese is often associated with being unhealthy, when consumed in moderation, it can be a great source of several essential vitamins and minerals.
Firstly, cheese is rich in calcium and protein, which are important for building strong bones and muscles. The calcium in cheese can also help to reduce blood pressure. Additionally, some cheeses contain probiotics, which can improve gut health and keep cholesterol levels in check.
Cheese is also a good source of selenium, an essential mineral that can help regulate thyroid function and boost immunity. Hard cheeses, such as cheddar, are particularly high in selenium.
Some studies suggest that eating high-protein cheeses, such as cottage cheese, can increase feelings of fullness and help with weight loss. Similarly, low-fat cheeses can aid in weight loss by increasing the amount of fat burned when the body receives sufficient calcium.
Furthermore, cheese may provide health benefits when consumed as a replacement for red and processed meats. For instance, some reports suggest that full-fat cheese may lower the risk of cardiovascular disease and type 2 diabetes.
However, it is important to note that cheese is also high in saturated fat and sodium, which have been linked to heart disease, diabetes, and high blood pressure. Therefore, it is generally recommended to consume cheese in moderation as part of a balanced diet.
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High-protein, low-calorie cheese
Cheese is a great source of protein and calcium, but some varieties are higher in fat and calories. When looking for low-calorie cheeses, it's best to opt for those made with non-fat or low-fat milk, which have significantly less saturated fat and cholesterol. Here are some examples of high-protein, low-calorie cheeses:
Parmesan
With only 20 calories per tablespoon, Parmesan is a great low-calorie cheese option. It's also high in protein, which helps keep you feeling satisfied for longer. Look for Parmesan made with just a few simple ingredients, such as milk, salt, and enzymes, and opt for grated or shredded varieties for convenience.
Mozzarella
Part-skim mozzarella cheese has 70 calories per slice, while whole milk mozzarella has 85 calories per slice. Mozzarella sticks are a great low-calorie, on-the-go or pre-workout snack, providing protein and calcium to support muscle and bone health.
Swiss Cheese
Swiss cheese has approximately 100 calories per slice and is lower in fat than many other cheeses. It's also a good source of protein and calcium and has a lower sodium content, making it a healthier option for those watching their salt intake.
Cottage Cheese
Cottage cheese is often considered the healthiest cheese due to its low-calorie, high-protein content. A 4-ounce serving of non-fat or 1% cottage cheese provides about 80 calories and 12 to 14 grams of protein. It has a creamy texture and mild flavour, making it a versatile ingredient that can be used in both savory and sweet dishes.
Feta
Feta cheese is a sharp and salty Greek cheese that pairs well with other foods like eggs or wraps. It's typically lower in calories than many other cheeses and offers a good amount of protein. However, because it's often packaged in brine, it can be high in sodium.
In addition to these options, some other low-calorie cheeses to consider are Camembert, Ricotta, and low-fat versions of popular cheeses like Cheddar and Brie.
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Fullness and low-calorie cheese
When it comes to cheese, calories primarily come from its fat content. Thus, choosing low-fat cheeses is a smart way to indulge in this dairy delight without worrying about its impact on your waistline.
Cottage cheese is often considered the healthiest cheese because it is low in calories and fat and high in protein. A 4-ounce serving of nonfat and 1% cottage cheese provides about 80 calories, 12 to 14 grams of protein, and 0 to 0.7 grams of saturated fat. Several studies suggest that eating high-protein foods like cottage cheese can increase feelings of fullness and help decrease overall calorie intake, which may lead to weight loss.
Ricotta is another fresh, unaged cheese with a creamy texture and a mild flavour. It is made from the watery parts of the milk of cows, goats, sheep, or Italian water buffalo that are left over from making other cheeses. The protein in ricotta cheese is mostly whey, a milk protein that contains all the essential amino acids that humans need to get from food. Whey is easily absorbed and may promote muscle growth, help lower blood pressure, and reduce high cholesterol levels.
Mozzarella is another one of the healthiest cheeses out there, not to mention flavorful too! One slice of part-skim mozzarella has 70 calories, while whole milk mozzarella has 85 calories per slice. Mozzarella is a high-protein, low-calorie cheese option, making it a smart choice for those focused on weight loss.
Parmesan is a hard, aged cheese with a sharper taste. It has only 20 calories per tablespoon, making it the perfect healthy cheese addition to enhance your pasta dish or hearty soups! Not only is parmesan low in calories, but it’s high in protein, which helps to keep you satisfied longer. The combination of protein and healthy fats in parmesan can help promote a feeling of fullness, which is beneficial for weight management.
Feta is a soft, salty white cheese originally from Greece. It is typically lower in calories than many other cheeses and can be crumbled over salads, added to eggs, or whipped into a dip to eat with fresh vegetables.
Swiss cheese is another low-calorie cheese option with a sweeter, slightly nuttier flavour. It is high in protein and calcium, which support muscle maintenance and bone strength, and lower in fat than many other cheeses.
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Low-calorie cheese alternatives
Cheese is a beloved dairy product enjoyed worldwide, but some varieties are packed with more calories and fat than others. If you're looking to cut down on calories, there are several low-calorie cheese alternatives to choose from that will still satisfy your cheese cravings.
One option is cottage cheese, which is often recommended for weight loss due to its high protein and low-calorie content. It's also low in fat and carbohydrates, making it a versatile ingredient that can be used in both savoury and sweet dishes. Another low-calorie cheese option is ricotta, which is made from the watery parts of cow, goat, sheep, or Italian water buffalo milk. It has a creamy texture and is often described as a lighter version of cottage cheese. Ricotta is also a good source of whey protein, which has various health benefits.
If you're looking for a harder cheese, Swiss and Parmesan are good options as they are lower in fat and calories while still offering robust flavours. Mozzarella is another low-calorie cheese that is high in protein and calcium, making it a smart choice for those focused on weight loss or maintaining a balanced diet. For a soft cheese option, Camembert has a similar texture to Brie but with fewer calories. It's higher in fat, but its creamy texture and rich flavour allow for smaller portions, so you can still indulge in moderation.
Other low-calorie cheeses to consider include feta, Velveeta, and Laughing Cow. Feta is a sharp and salty cheese that pairs well with eggs or wraps, and it's typically lower in calories than many other cheeses. Laughing Cow cheese triangles are also a good option, with only 26 calories per triangle, and Velveeta offers low-fat shreds that are great for melting.
In addition to these low-calorie options, you can also explore low-fat or fat-free versions of your favourite cheeses, which are widely available in supermarkets. These can help you reduce your saturated fat and cholesterol intake while still enjoying the taste of cheese.
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Frequently asked questions
There are several low-calorie cheeses to choose from, including:
- Parmesan
- Cottage cheese
- Swiss cheese
- Mozzarella
- Feta
Parmesan has only 20 calories per tablespoon, making it a healthy addition to pasta dishes or soups. It is also high in protein, which helps to keep you satisfied for longer.
Cottage cheese is often recommended for weight loss as it is high in protein and low in calories and fat. It also has a mild flavour and creamy texture, making it a versatile ingredient.
Mozzarella, Camembert, and Swiss cheese are all good sources of protein and calcium, which support muscle and bone health.
Feta is a sharp and salty cheese that pairs well with other foods like eggs or wraps. It is also lower in calories than many other cheeses.
