Frederic Melton
Cheese is a beloved dairy product enjoyed worldwide, but it is often vilified for its high calorie and fat content. However, this is a misconception, as not all cheese is unhealthy. Some cheeses are low in calories and fat, and can be enjoyed in moderation as part of a balanced diet. This paragraph will introduce the topic of low-calorie cheeses and provide an overview of the different types of cheeses that fall into this category.
| Characteristics | Values |
|---|---|
| Lowest calorie cheese | Cottage cheese (28 calories per oz) |
| Ricotta (23 calories per serving for fat-free) | |
| Fat-free cream cheese (30 calories per oz) | |
| Swiss cheese (30 calories per slice for fat-free) | |
| Parmesan (30 calories per 28 grams) | |
| Feta (75 calories per oz) | |
| Mozzarella (80-85 calories per oz) | |
| Leerdammer Light (52 calories per slice) | |
| Cabot Lite 50 Sharp Cheddar Cheese (50 calories per snack bar) | |
| Labneh (60 calories per oz) | |
| Sargento thin slices (45 calories per slice) | |
| Light mozzarella (90 calories for 30g) | |
| Brie (95-100 calories per oz) | |
| Cheddar (110 calories per slice) |
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What You'll Learn
Calorie counts of different cheeses
Cheese is a beloved dairy product that comes in a variety of types, each with its own unique flavour profile and nutritional content. While cheese is often vilified for its high-calorie content, not all cheese is created equal. Some cheeses are indeed high in fat and calories, but there are plenty of low-calorie options available. Here is a list of some cheeses with their respective calorie counts:
Cottage Cheese
Cottage cheese is a soft, fresh cheese with a unique texture that is enjoyed by many with fruit or nuts. It is a great low-calorie option, with approximately 28 calories per ounce or 100 calories per 100-gram serving. It is also high in protein, making it a filling and nutritious choice.
Ricotta Cheese
Ricotta is another soft, fresh Italian cheese that is popular in pasta dishes, desserts, and dips. The fat-free kind has only 23 calories per serving, while the full-fat kind is still relatively low in calories, with 49 calories per ounce.
Feta Cheese
Feta is a sharp and crumbly cheese made from sheep's milk, commonly used in Mediterranean dishes and salads. It has a strong flavour, so a little goes a long way. It typically has around 75 calories per ounce or 200 calories per 100 grams.
Camembert Cheese
Camembert is a soft, creamy French cheese similar to Brie. It has about 85 calories per ounce.
Mozzarella Cheese
Mozzarella is a mild, stretchy Italian cheese typically made from cow's milk. It is known for its ability to create the perfect "cheese pull". It is a popular low-fat option, with around 85 calories per ounce or 90 calories for 30 grams.
Parmesan Cheese
Parmesan is a hard, aged cheese with a strong flavour. A little goes a long way, making it a good low-calorie option with only 30 calories per 28 grams.
Other Low-Calorie Options
Other cheeses that are typically lower in calories include Swiss cheese, fat-free cheddar cheese, labneh or yogurt cheese, light brie, and gouda light.
In conclusion, by choosing low-calorie and low-fat cheese options and consuming them in moderation, you can enjoy cheese as a delicious and nutritious part of a balanced diet.
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Low-calorie cheese options
Cheese is often vilified for its high calorie and fat content. However, consuming cheese in moderation and choosing low-calorie and low-fat options can be a smart way to indulge while maintaining a healthy diet. Here are some low-calorie cheese options to consider:
Cottage Cheese
Cottage cheese is a great low-calorie option, with approximately 28 calories per ounce or 100-calorie serving, depending on the source. It is high in protein and filling fat, making it a nutritious and satisfying choice. It has a unique texture that may not be for everyone, but it can be enjoyed with fruit or nuts.
Ricotta Cheese
Ricotta cheese is a fresh, unaged Italian soft cheese with a mild flavour. It has a spreadable texture, making it ideal for fillings, dips, sauces, and pasta dishes. The fat-free kind has only 23 calories per serving, while even the full-fat kind is relatively low in calories, with 49 calories per ounce.
Feta Cheese
Feta is a crumbly sheep's milk cheese commonly used in Mediterranean dishes and salads. Its sharp flavour means a little goes a long way, making it a good option for those watching their calorie intake. It has 75 calories per ounce, or 200 calories per 100 grams.
Mozzarella Cheese
Mozzarella is a popular choice for those seeking a lower-fat cheese option. It is known for its stretchy texture and mild taste. A serving of mozzarella string cheese has only 80 calories, and it is also rich in protein.
Parmesan Cheese
Parmesan is a hard, aged cheese with a strong flavour. A little goes a long way in terms of flavour, and it has a very low-calorie content of only 30 calories per 28 grams.
Other Options
Other low-calorie cheese options include Swiss cheese, fat-free cheddar cheese, labneh or yogurt cheese, light brie, and light gouda. Additionally, some people recommend vegan cheese as a good option for fewer calories and more flavour.
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High-calorie cheeses to avoid
While cheese is a great source of calcium, it is also high in cholesterol and saturated fat. Thus, it is important to be mindful of your cheese consumption.
Cottage cheese is a healthy option as it is low in calories and fat but high in calcium. It is also high in protein, which can increase feelings of fullness and help decrease overall calorie intake. A 100-calorie serving of cottage cheese has 13 grams of protein, which is much higher than other cheeses.
Mozzarella is another low-calorie option, with 85 calories per ounce. It is also rich in protein and calcium, making it a great choice for those focused on weight loss.
Feta is a Greek cheese that is typically lower in calories than other varieties. It is also a good source of phosphorus, providing 337 mg per 100 grams. However, feta can be high in sodium, so it should be consumed in moderation.
Swiss cheese is also a low-calorie option, with only 100 calories per slice. It is high in protein and calcium, while being relatively low in fat and sodium.
On the other hand, some cheeses are high in calories and should be consumed in moderation. These include:
- Camembert: While Camembert is a good source of protein and calcium, it is higher in fat, with 85 calories per ounce.
- Provolone: This Italian cheese has 98 calories per ounce.
- Gorgonzola: With 100 calories per ounce, Gorgonzola has a strong flavour and is often used in small quantities.
- Pepper Jack: This spicy cheese also has 100 calories per ounce.
- Gouda: With 101 calories per ounce, Gouda is a great melting cheese but can also be enjoyed cold.
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Nutritional value of low-calorie cheeses
Cheese is a widely consumed dairy product that comes in hundreds of varieties and flavours, with different nutritional benefits. While cheese can be a nutritious addition to a healthy, balanced diet, it can also be high in sodium and fat, so it's important to monitor your intake.
Cottage cheese is a popular low-calorie option, with approximately 28 calories per ounce. It is also high in protein, with 13 grams of protein per 100-calorie serving, and is a great low-sodium option.
Ricotta is another low-calorie cheese, with 49 calories per ounce. It has a creamy, spreadable texture and is often described as a lighter version of cottage cheese.
Mozzarella is also relatively low in fat and calories, with 70-85 calories per slice or stick. It is also a good source of protein, with 7 grams of protein per low-fat mozzarella stick.
Feta is a Greek cheese that is typically lower in calories than many other cheeses. It is a very nutritious cheese, providing 337 mg of phosphorus per 100 grams, which is important for bone and dental health. However, feta is often packaged in brine to preserve freshness, so it can be high in sodium.
Other low-calorie options include Parmesan, which has 70-80 calories per slice or stick, and Swiss cheese, which only takes up 4% of a person's daily calorie allowance.
In addition to their calorie content, these low-calorie cheeses also offer other nutritional benefits, such as high protein and calcium content, which support muscle and bone health.
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How to incorporate cheese into a low-calorie diet
Cheese is a source of important nutrients, including protein, calcium, and phosphorus. It also adds flavour to meals, so you don't feel deprived while cutting calories. However, some cheeses are more nutritious than others. Here are some tips on how to incorporate cheese into a low-calorie diet:
Firstly, opt for low-calorie cheeses such as cottage cheese, which has approximately 28 calories per ounce and is high in protein, making it a great choice for weight loss. Other low-calorie options include Swiss cheese, which is high in protein and calcium, and low in fat and sodium. Camembert, with 85 calories per ounce, is also a good choice due to its creamy texture and rich flavour, allowing for smaller portions. If you're looking for a cheese to melt, consider velveeta shreds, which are lower in calories than fat-free cheeses.
Secondly, choose reduced-fat or low-fat varieties of your favourite cheeses. For example, reduced-fat Camembert options are available, allowing you to enjoy the creamy texture with less saturated fat. You can also opt for fat-free or reduced-fat mozzarella, which typically has around 85 calories per ounce.
Thirdly, practice portion control. Instead of buying cheaper blocks of cheese, buy a more expensive block that you'll savour and eat more slowly, sticking to the serving size. You can also opt for pre-portioned cheeses, such as Sargento thin slices, which have around 45 calories each.
Lastly, be mindful of your overall diet and ensure it is well-balanced and nutritious. Cheese can be incorporated into a healthy diet, but it should be consumed in moderation. You can also try crumbling cheese over salads or adding it to eggs, which is a great way to add flavour without using a large amount of cheese.
Remember, there is no one "healthiest" cheese, and any cheese can fit into a diet plan customised to meet your needs. It's all about moderation and ensuring your diet is rich in vegetables, fruits, whole grains, and other nutritious foods.
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Frequently asked questions
Some of the cheeses with the lowest calories per ounce are cottage cheese (28 calories per oz), ricotta (23-49 calories per oz), feta (75 calories per oz), and Camembert (85 calories per oz).
Some cheese options that have under 80 calories per serving include fat-free cream cheese (30 calories per oz), fat-free Swiss cheese (30 calories per slice), fat-free cheddar cheese (40 calories per serving), labneh (60 calories per oz), and Cabot Lite 50 Sharp Cheddar Cheese (50 calories per snack bar).
Yes, some low-calorie cheese options available at popular grocery stores include Sargento thin slices (45 calories per slice), Black Diamond fat-free cheese slices (30 calories per slice), Walmart's Great Value fat-free cheese slices (25 calories per slice), and Trader Joe's light brie and lemon ricotta (60 calories per 28g).
In addition to choosing lower-calorie cheeses, you can also opt for low-fat cheeses, which tend to have fewer calories than their high-fat counterparts. You can also try mixing low-fat cheese with full-fat cheese to get the best of both worlds in terms of flavor and calorie content. Finally, you can also consider the type of cheese and how it fits into your diet. For example, buying a more expensive block of cheese may make you more likely to stick to the serving size, or choosing a cheese with a strong flavor like feta or Parmesan can help you consume less while still enjoying the taste.
