Randy Chandler
Cheese is a beloved dairy item that can be found in many of our favourite foods, from pizza to grilled cheese. It's also an excellent source of vital nutrients such as calcium, protein and vitamin D. But which cheeses are better for you? While some cheeses are packed with protein, others are high in fat and calories. For example, cheddar, Swiss and other hard cheeses are delicious but contain over 100 calories per ounce. Blue cheese is also high in fat, with 8 grams of fat and 100 calories per one-ounce serving. On the other hand, ricotta, cottage cheese and cheddar are protein-filled cheeses that are perfect for dieters and healthy eaters alike.
| Characteristics | Values |
|---|---|
| High in protein | Cottage cheese, ricotta, cheddar |
| High in calcium | Cheddar, Swiss, other hard cheeses |
| High in vitamin B12 | Cheddar, Swiss, other hard cheeses |
| High in vitamin D | Cheddar |
| High in fat | Cream cheese, blue cheese |
| High in calories | Cream cheese, cheddar, Swiss, other hard cheeses, blue cheese |
| Lower in calories | Lower-fat cheeses |
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What You'll Learn
Cheeses that are high in protein
Cheese is a great source of nutrients such as calcium, protein and vitamin B12. Some cheeses are better for you than others, and it's important to consider both calories and serving size.
If you're looking for a cheese that's high in protein, there are several options to choose from. Ricotta, cottage cheese and cheddar are all good sources of protein. Ricotta is a lighter option, as it's made from the watery parts of milk that are left over from making other cheeses. It's a good source of whey protein, which contains all the essential amino acids that humans need to get from food. Cottage cheese is also high in protein and can help keep you full, which may support weight management.
Other hard cheeses like Swiss cheese and cheddar are delicious, but they do pack over 100 calories per ounce. If you're calorie-conscious, you might want to opt for a lower-fat cheese, or shred your cheese to make it take up more volume.
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Cheeses that are low in calories
While cheese is a great source of calcium, protein and vitamin B12, some cheeses are better for you than others.
Cheddar, Swiss and other hard cheeses are delicious, but they pack over 100 calories per ounce. Blue cheese is also high in fat, with 8 grams of fat and 100 calories per one-ounce serving. Cream cheese, often spread on bagels, has almost 10 grams of fat and 99 calories per ounce.
If you're looking for a cheese that's lower in calories, cottage cheese and ricotta are good options. Cottage cheese is loaded with protein, which can help keep you full and support weight management. Ricotta is a lighter version of cottage cheese, made from the watery parts of the milk of cows, goats, sheep or Italian water buffalo. It's a good source of whey, a milk protein that contains all the essential amino acids that humans need to get from food.
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Cheeses that are high in calcium
Cheese is a great source of calcium, protein, vitamin B12 and vitamin D. However, some cheeses are healthier than others. For example, cheddar, Swiss and other hard cheeses are delicious but pack over 100 calories per ounce. Blue cheese is also high in fat, with 8 grams of fat and 100 calories per one-ounce serving.
If you're looking for a healthier option, try cottage cheese or ricotta. These are both high in protein and low in fat. Cottage cheese is a fresh, clumpy cheese that can help keep you full and support weight management. Ricotta is an Italian cheese made from the watery parts of milk left over from making other cheeses. It has a creamy texture and is often described as a lighter version of cottage cheese.
If you're calorie-conscious, it's worth noting that the number of calories isn't the only thing to consider. Serving size and satiety are also important factors. For example, whole milk is healthier than skim milk because, despite having a similar number of calories, skim milk has a higher percentage of calories from carbohydrates and is thus less filling.
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Cheeses that are low in fat
Cheese is a great source of calcium, protein and vitamin D. However, some cheeses are better for you than others.
Ricotta, cottage cheese and cheddar are all protein-filled cheeses that are perfect for dieters and healthy eaters alike. They are also lower in fat than other cheeses. For example, cheddar has over 100 calories per ounce, but it is still a better option than cream cheese, which has almost 10 grams of fat and 99 calories per ounce.
Blue cheese is also high in fat, with 8 grams of fat and 100 calories per one-ounce serving.
If you are concerned about your fat intake, you may want to opt for lower-fat cheeses. You could also try shredding your cheese, as this makes it take up more volume.
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Cheeses that are high in vitamin B12
Cheese is a great source of calcium, protein and vitamin D. However, some cheeses are better for you than others. For example, cheddar, Swiss and other hard cheeses are delicious, but they pack over 100 calories per ounce. Cream cheese is also one to avoid, with almost 10 grams of fat and 99 calories per ounce.
If you're looking for cheeses that are high in vitamin B12, try Swiss cheese, which has the highest content of B12 among cheeses. Other vitamin B12-rich cheeses include Gjetost, Mozzarella, Tilsit, Feta, and Brie.
Gjetost is a Norwegian goat's cheese made with whey, and it has the second-highest B12 content, with 29 per cent DV per ounce. Mozzarella is third, with 27 per cent DV per ounce, and Tilsit, a Prussian-Swiss light yellow semi-hard cheese, has the fourth-highest B12 content, with 25 per cent DV per ounce. Feta has 20 per cent DV per ounce, while cheddar has 13 per cent DV per ounce.
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Frequently asked questions
Some of the healthiest cheeses include ricotta, cottage cheese, and cheddar, as they are protein-filled and low in calories.
Blue cheese and cream cheese are high in fat content, with the latter containing almost 10 grams of fat and 99 calories per ounce.
Lower-fat cheeses are a healthier option, and shredding the cheese can make it take up more volume.
