Andy Montoya
Cheese is a dairy product that comes in hundreds of textures and flavours. It is produced by adding acid or bacteria to the milk of various animals and then ageing or processing the solid parts of the milk. While cheese is often vilified for being high in saturated fat, recent studies suggest that it may not be as harmful as once thought. In fact, cheese can be healthy in moderation and is a good source of protein and calcium. However, some cheeses are more nutritious than others. So, what are the healthiest cheeses?
Characteristics of the healthiest cheese
| Characteristics | Values |
|---|---|
| Type | Mozzarella, Blue Cheese, Feta, Cottage Cheese, Ricotta, Parmesan, Swiss Cheese, Cheddar, Goat Cheese |
| Texture | Soft, White, Creamy, Mild, Tangy, Fresh, Crumbly, Soft White, Creamy White, Aged, Semihard, Mild, Off-White, Yellow, Tangy Soft, Gritty |
| Milk Source | Buffalo, Cow, Goat, Sheep, Italian Water Buffalo |
| Nutrients | Calcium, Vitamin A, Selenium, B12, Vitamin K2, Phosphorus, Probiotics, Lactobacillus casei, Lactobacillus fermentum, Vitamin B, Vitamin D, Vitamin K, Copper, Riboflavin, Medium-Chain Fatty Acids |
| Health Benefits | Bone Health, Weight Loss, Muscle Growth, Lower Blood Pressure, Reduced Risk of Heart Disease, Improved Gut Health, Lower Cholesterol, Reduced Body Fat, Lower Lactose, Lower Calories, Lower Sodium |
| Serving Size | 1-ounce, 25g, 28g, 1/4 cup, 1/2 cup, 1 slice |
Explore related products
What You'll Learn
Low-calorie and low-fat cheeses
Cheese is a beloved food worldwide, but it often gets a bad rap for its high-fat content. However, there are several low-calorie and low-fat cheese options that can be enjoyed as part of a healthy diet. Here are some of the best choices:
Mozzarella
Mozzarella is a soft, white cheese with a high moisture content, usually made from Italian buffalo or cow's milk. It is lower in sodium and calories than most other cheeses. A 1-ounce serving of full-fat mozzarella provides 6% of the Daily Value (DV) of sodium and 11% of the DV of calcium. Mozzarella also contains beneficial bacteria, such as Lactobacillus casei and Lactobacillus fermentum, which may improve gut health and boost immunity.
Feta
Feta is a soft, salty, white cheese that originated in Greece and is typically made from sheep or goat's milk. It is usually packaged in brine to preserve freshness, so it can be high in sodium. However, it is generally lower in calories than other cheeses. A 1-ounce serving of full-fat feta provides 14% of the DV of sodium and 11% of the DV of calcium. Feta also contains conjugated linoleic acid (CLA), which is associated with reduced body fat and improved body composition.
Cottage Cheese
Cottage cheese is a soft, white cheese made from the loose curds of cow's milk. It is much higher in protein and lower in calories compared to other cheeses, making it a popular choice for weight loss. A 1-ounce serving of low-fat cottage cheese has 4% of the DV of sodium and 2.3% of the DV of calcium. Studies have shown that cottage cheese can increase feelings of fullness and help reduce overall calorie intake, which may lead to weight loss.
Ricotta
Ricotta is an Italian cheese made from the watery parts of cow, goat, sheep, or Italian water buffalo milk that are left over from making other cheeses. It has a creamy texture and is often considered a lighter version of cottage cheese. A 1-ounce serving of whole milk ricotta provides 1.4% of the DV of sodium and 4.5% of the DV of calcium. The protein in ricotta is mostly whey, which is easily absorbed and may promote muscle growth, lower blood pressure, and reduce high cholesterol levels.
Parmesan
Parmesan is a hard, aged cheese with a gritty texture and a salty, nutty flavor. It is made from raw, unpasteurized cow's milk and aged for at least 12 months to kill harmful bacteria and develop its complex flavor. Parmesan is rich in calcium and phosphorus, which are essential for bone formation and health. It is also very low in lactose, making it suitable for most people with lactose intolerance. A 1-ounce serving of Parmesan provides 15% of the DV of sodium and 26% of the DV of calcium.
Goat Cheese
Goat cheese, also known as chevre, is a tangy, soft cheese made from goat's milk. It is available in various forms, including spreadable logs, crumbles, and brie-like varieties. Goat cheese is highly nutritious, with a 1-ounce serving providing 6% of the DV of sodium and 3% of the DV of calcium. Goat's milk contains more medium-chain fatty acids, which are rapidly absorbed by the body and less likely to be stored as fat. Goat cheese may also be easier to digest for those with lactose intolerance, as it contains lower levels of lactose and different proteins than cow's milk.
The History and Making of Gouda Cheese
You may want to see also
Cheeses with high calcium content
Cheese is produced from the milk of farm animals, such as cows, goats, and sheep, and is a combination of milk, salt, live cultures, and an acid or enzyme called rennet. There are thousands of different types of cheese, with varying nutritional profiles. The less moisture a cheese contains, the longer its shelf life.
Cheese is often criticised for its high saturated fat content. However, recent studies suggest that fermented dairy products, like cheese and yoghurt, may not be as harmful as once thought. This is because the nutrients in these products or the fermentation process may help moderate the effect of saturated fat in the body.
Gouda
A semi-hard cheese, gouda is rich in calcium and vitamin K2, which are needed for healthy bones and teeth. Gouda also contains compounds that have a blood pressure-lowering effect and antioxidants that protect the cardiovascular system from the effects of high levels of salt.
Edam
Originating from the Netherlands, edam is made from semi-skimmed cow's milk. It has a lower calorie and fat content than many other cheeses and is an impressive source of calcium. Like gouda, edam contains compounds that lower blood pressure and antioxidants that protect the cardiovascular system.
Cheddar
Cheddar is a semi-hard cheese made from cow's milk. It is rich in protein and calcium and is a good source of vitamin K2, which is important for healthy bones and teeth. Vitamin K2 also prevents calcium from being laid down in arteries and veins, which can inhibit blood flow and lead to an increased risk of heart disease.
Parmesan
A hard cheese, parmesan is made from unpasteurised cow's milk and aged for at least 12 months. Parmesan has mineral-binding compounds that make it a useful source of bone-building minerals such as calcium and phosphorus. It also contains proteins that may modulate the immune system and have blood pressure-lowering effects. Parmesan is also a good option for those with lactose intolerance, as it has very low levels of lactose.
Feta
Feta is a Greek cheese typically made from sheep's or goat's milk. It is packaged in a brine solution to preserve its freshness and is comparatively high in salt. As a full-fat dairy product, feta is a source of conjugated linoleic acid (CLA), which is associated with improvements in body mass composition and a reduced risk of cardiovascular disease.
Cottage Cheese
Cottage cheese is a soft white cheese made from the loose curds of cow's milk. It has a unique protein-to-calorie ratio, with high protein and low-calorie content. This makes it a good choice for weight management and for those who are at risk of osteoporosis or have a calcium-deficient diet.
The Real Texture and Taste of Eden Cheese
You may want to see also
Cheeses with high vitamin content
Cheese is a nutrient-dense food that can be enjoyed as part of a healthy, balanced diet. While some varieties are high in fat, sodium, and calories, most cheeses are packed with protein, calcium, and several other vitamins and minerals. Here are some cheeses that are particularly high in vitamins:
Parmesan
Parmesan, or Parmigiano Reggiano, is a hard Italian cheese made from unpasteurized cow's milk and aged for at least 12 months. It is rich in calcium and phosphorus, which are essential for building strong bones and teeth. Parmesan also contains proteins that may modulate the immune system and have blood pressure-lowering effects. It is a good option for those with lactose intolerance, as the aging process significantly reduces its lactose content.
Gouda
Gouda is a semi-hard cheese made from cow's milk. It is an excellent source of calcium and vitamin K2, which are important for bone and teeth health. Gouda also contains compounds that may help lower blood pressure and protect the cardiovascular system from the effects of high salt intake.
Edam
Originating from the Netherlands, Edam is another semi-hard cheese made from cow's milk. Like Gouda, it is rich in calcium and contains compounds that may lower blood pressure and protect the cardiovascular system from the effects of high salt intake. Edam also has a lower calorie and fat content compared to other cheese varieties.
Cottage Cheese
Cottage cheese is a soft, white cheese made from the curds of cow's milk. It is high in protein and low in calories, making it a good choice for weight management. Cottage cheese is also a good source of calcium, vitamin B12, vitamin A, and selenium. However, it tends to be high in sodium, so it is important to opt for low-sodium varieties if you are watching your salt intake.
Cheddar
Cheddar is a semi-hard cheese that is typically made from cow's milk. It is rich in protein, calcium, and vitamin K2, which plays a crucial role in heart and bone health by preventing the buildup of calcium in arteries and veins. Cheddar also contains amino acids like leucine, which stimulates muscle synthesis and promotes muscle repair.
Goat Cheese
Goat cheese, also known as chevre, is a soft cheese made from goat's milk. It is a good source of protein and contains zero carbs, making it popular among those following low-carb diets. Goat cheese is lower in calcium compared to other cheeses but is rich in copper and riboflavin (vitamin B2). Goat cheese may also be easier to digest for those with lactose intolerance, as goat's milk contains lower levels of lactose and different proteins than cow's milk.
Cheese Made Backward: Unraveling the Mystery of Reverse Production
You may want to see also
Explore related products
Cheeses with low sodium content
Cheese is made by combining milk with salt, live cultures, and an enzyme called rennet. Salt is a preservative, so the longer a cheese is aged, the higher its salt content. Therefore, fresh cheeses tend to be lower in sodium. According to the FDA, anything under 140mg of sodium per serving is considered low sodium. Here are some cheeses with low sodium content:
- Fresh mozzarella
- Ricotta
- Goat cheese
- Swiss cheese
- Cream cheese made from skim or low-fat milk
- Fresh cheese curds
- Cottage cheese (some brands)
- Parmesan (in small amounts)
- Blue cheese (some brands)
- Feta (some brands)
- Edam (some brands)
- Gouda (some brands)
- Maaslander
- Marscapone
- Emmentaler
- Gruyere
In addition to being lower in sodium, some of these cheeses are also lower in fat and calories, such as ricotta, mozzarella, cottage cheese, and Swiss cheese.
Cheese and Protein: Which Types Offer the Most?
You may want to see also
Cheeses with low lactose content
Cheese is a beloved food product that comes in thousands of varieties. While it is often vilified for being high in saturated fat, recent studies suggest that cheese and other fermented dairy products may not be as harmful as once thought. In fact, cheese can be a nutritious addition to a healthy, balanced diet.
Some cheeses are lower in lactose than others, making them a good option for people with lactose intolerance. Here are some cheeses with low lactose content:
Parmesan
Parmesan, or Parmigiano Reggiano, is a hard Italian cheese made from unpasteurized cow's milk and aged for at least 12 months. The long aging process means that Parmesan has very low levels of lactose, making it suitable for those with lactose intolerance. It is also rich in calcium and phosphorus, which are important for bone health. Parmesan has a strong, salty flavour and is often grated or shaved over dishes like pasta and salads.
Goat's Cheese
Goat's cheese, or chèvre, is a soft cheese made from goat's milk. Goat's milk has lower levels of lactose than cow's milk, making it easier to digest for those with lactose intolerance. Goat's cheese is also higher in medium-chain fatty acids, which are more rapidly absorbed during digestion and less likely to be stored as body fat. Goat's cheese has a mild, tangy taste and can be added to salads, pizzas, and eggs, or whipped into a dip for fruit or vegetables.
Cheddar
Cheddar is a semi-hard cheese that originated in England and is usually made from cow's milk. Aged cheddar is low in lactose and is generally well-tolerated by people with lactose intolerance. Cheddar is rich in calcium, vitamin B12, selenium, zinc, and vitamin A. It also contains vitamin K2, which is important for preventing calcium buildup in arteries and veins, thus reducing the risk of heart disease. Cheddar has a sharp, tangy flavour and can be added to charcuterie plates, vegetable dishes, burgers, and eggs.
Manchego
Manchego is a sheep's milk cheese from Spain that is naturally low in lactose. It has a crumbly texture and a tangy, slightly sweet flavour. Manchego is a good source of protein and calcium, and its high calcium and protein content may help reduce the risk of bone-related conditions. It is also relatively low in sodium, making it a healthy choice overall. Manchego is often used in traditional Spanish dishes like pisto, a vegetable-based stew topped with shaved manchego.
Swiss Cheese
Swiss cheese, as the name suggests, originated in Switzerland and is typically made from cow's milk. It is a semi-hard cheese with a mild, nutty flavour. Swiss cheese has a lower sodium content than most other cheeses, making it a good option for people with high blood pressure or those monitoring their salt intake. It is also lower in carbs, which may be beneficial for people with diabetes or following a ketogenic diet. Swiss cheese can be enjoyed with fruit or added to sandwiches, egg bakes, burgers, or French onion soup.
Queso Fresco: Understanding This Fresh Mexican Cheese
You may want to see also
Frequently asked questions
Parmesan is a good option for those who are lactose intolerant. It is a hard cheese that is often easier to digest than cheese made from cow's milk. It also has a higher percentage of medium-chain fatty acids, which are quickly absorbed by the body.
There are many plant-based options for vegans, such as cheese made from soy, nuts, seeds, or coconut. However, it is important to read labels as some vegan cheese can be overly processed, reducing their health benefits.
Cottage cheese is a good option for weight loss as it is high in protein and low in calories and fat. Other options include ricotta, edam, mozzarella, and feta.
Cheddar cheese is a good option as it is rich in protein and calcium. It is also a source of vitamin K2, which is important for heart and bone health.
