Bushra Griffith
Cheese is a beloved food, but it can be high in calories, saturated fat, and cholesterol. However, several low-calorie cheese options exist for those who want to indulge without derailing their diets. These include feta, goat cheese, cottage cheese, mozzarella, Camembert, Swiss cheese, and Parmesan. Some varieties of popular cheeses like cheddar, brie, and ricotta also offer light or low-fat versions. While cheese can be part of a healthy diet, it's important to remember that moderation is key.
| Characteristics | Values |
|---|---|
| Low-calorie cheese options | Parmesan, Mozzarella, Camembert, Swiss Cheese, Feta, Cottage Cheese, Goat Cheese, Cheddar, Ricotta |
| Parmesan calories | 20 calories per tablespoon |
| Mozzarella calories | 70-85 calories per slice/stick |
| Camembert calories | 85 calories per ounce |
| Swiss Cheese calories | 100 calories per slice |
| Feta calories | N/A |
| Cottage Cheese calories | 80-88 calories per 4-ounce serving |
| Goat Cheese calories | 103 calories per ounce |
| Cheddar calories | 110 calories |
| Ricotta calories | 204 calories per 1/2 cup serving |
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What You'll Learn
- Feta cheese is a good option, with 4-8 grams of protein per 100-calorie serving
- Parmesan is a healthy addition to pasta or soup, with 20 calories per tablespoon
- Mozzarella is a great low-calorie snack, with 80-85 calories per slice or stick
- Swiss cheese is lower in sodium and carbs, with 100 calories per slice
- Cottage cheese is high in protein and low in calories, with 80-88 calories per 4-ounce serving
Feta cheese is a good option, with 4-8 grams of protein per 100-calorie serving
Feta cheese is a soft, salty white cheese that originated in Greece. It is typically made from sheep's or goat's milk, with the sheep's milk variety offering a tangier and sharper taste. Feta is often packaged in brine to preserve its freshness, which can result in higher sodium content. However, it is usually lower in calories than other cheeses.
Feta cheese is a good option for those seeking a low-calorie cheese, as it provides 4-8 grams of protein per 100-calorie serving. It can be a tasty addition to various dishes, such as salads, eggs, or dips paired with fresh vegetables.
When it comes to weight loss, feta cheese may be a beneficial choice. A 2019 study found that consuming conjugated linoleic acid (CLA), which is present in feta cheese, was associated with decreased body fat mass and body fat percentage. However, more studies are needed to confirm these effects.
In addition to feta, there are other low-calorie cheese options available. For example, cottage cheese is often recommended for weight loss due to its high protein and low-calorie content. Mozzarella, ricotta, and Swiss cheese are also lower in calories and provide a good source of protein.
When choosing cheese, it is important to consider your individual needs and preferences. Some people may prioritise flavour and satisfaction, as a small amount of cheese can go a long way. Additionally, low-fat or fat-free cheese options are widely available and can be a healthier alternative to their whole-milk counterparts.
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Parmesan is a healthy addition to pasta or soup, with 20 calories per tablespoon
Parmesan, or Parmigiano-Reggiano, is a hard Italian cheese with a strong, nutty flavour. It is a healthy addition to pasta or soup, with only 20 calories per tablespoon. This makes it a perfect low-calorie cheese to enhance your pasta or soup.
Parmigiano-Reggiano is made with just three ingredients: cow's milk, salt, and rennet (a mix of enzymes). It is highly nutritious, offering multiple health benefits. It is rich in protein, with 10 grams per ounce, and calcium, providing at least a quarter of your daily value. These nutrients are essential for bone health and can help keep you satisfied for longer.
Parmesan is also a good source of phosphorus, magnesium, and vitamins A and B12, contributing to overall health. It is lower in lactose compared to other cheeses, making it a suitable option for those with lactose intolerance. The traditional manufacturing process of Parmesan dates back to the Middle Ages, resulting in its characteristic flavour and texture.
When shopping for Parmesan, look for products with simple ingredients, such as milk, salt, and enzymes. Opt for grated or shredded varieties for convenience. Compare labels to find options with lower sodium content while still offering a rich flavour.
In addition to Parmesan, there are other low-calorie cheese options, such as feta, cottage cheese, Swiss cheese, and mozzarella. These cheeses offer various nutritional benefits and can be incorporated into different dishes to add flavour and nutritional value while maintaining a balanced diet.
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Mozzarella is a great low-calorie snack, with 80-85 calories per slice or stick
Mozzarella is not the only cheese with low-calorie options. Feta, for example, is typically lower in calories than many other cheeses, although it is lower in protein and higher in sodium. Cottage cheese is another low-calorie option, and it is also high in protein, which can increase feelings of fullness and help decrease overall calorie intake.
If you are watching your sodium intake, Swiss cheese is a good option, as it is lower in sodium than other cheeses. It is also lower in carbs, which may be desirable for people with diabetes or those following a ketogenic diet.
For those who are lactose intolerant, Parmesan is a good choice, as it contains lower levels of lactose compared to other cheeses. It is also low in calories, with only 20 calories per tablespoon.
There are also low-calorie options for those who enjoy cheddar, with Cabot 75 sharp white cheddar offering snack bars with 50 calories each.
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Swiss cheese is lower in sodium and carbs, with 100 calories per slice
Swiss cheese is a nutritious option for those seeking a low-calorie cheese. With approximately 100 calories per slice, it is a satisfying choice that won't break the calorie bank. Additionally, Swiss cheese is lower in sodium and carbs compared to other cheeses, making it a healthier option for those watching their salt intake or following a ketogenic diet.
Swiss cheese, known for its distinctive holes and sharp flavour, is a versatile ingredient. It can be enjoyed on its own or added to sandwiches, burgers, pastries, omelettes, pasta, or even fondue. Its sharp flavour can enhance the taste of many dishes.
In terms of nutrition, Swiss cheese is a rich source of protein and calcium. It also contains several essential minerals and vitamins, including zinc, phosphorus, and vitamins A and B12. These nutrients play vital roles in maintaining a healthy body, from supporting muscle and tissue growth to promoting healthy skin and hair.
When considering sodium intake, Swiss cheese is a better option than many other cheeses. Its lower sodium content makes it a suitable choice for individuals with high blood pressure or those who need to monitor their salt intake. Additionally, Swiss cheese and other alpine cheeses, such as Emmental and Gruyere, are lower in carbs, which can be beneficial for people with diabetes or those on a ketogenic diet.
Swiss cheese, with its balance of flavour, nutrition, and lower calorie content, is a great option for those seeking a healthier cheese option without compromising on taste. Its versatility in dishes and nutritional benefits make it a satisfying and delicious addition to any meal.
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Cottage cheese is high in protein and low in calories, with 80-88 calories per 4-ounce serving
If you're looking for a cheese that's low in calories, you might want to consider cottage cheese. It's high in protein and low in calories, with 80-88 calories per 4-ounce serving. This makes it a great option for those looking to lose weight.
Cottage cheese is a good source of protein, which can help you feel fuller for longer and reduce your overall calorie intake. Several studies have suggested that eating high-protein foods like cottage cheese can increase feelings of fullness and help you eat less throughout the day.
In addition to its weight loss benefits, cottage cheese is also a low-fat option. While it's not the best choice for those on a strict keto diet due to its relatively high carb content, it's still a healthier alternative to other cheeses when watching your saturated fat and cholesterol intake.
Compared to other cheeses, cottage cheese stands out for its high protein content. Per 100-calorie serving, it offers approximately 13 grams of protein, while other cheeses like mozzarella, gouda, feta, or goat cheese provide only about 4-8 grams.
Cottage cheese is a versatile ingredient that can be enjoyed in a variety of ways. You can spread it on toast, blend it into smoothies, add it to scrambled eggs, or use it as a base for dips. Its high protein and low-calorie content make it a nutritious and satisfying snack or meal option.
So, if you're looking for a low-calorie cheese option that's both tasty and filling, cottage cheese is an excellent choice. Its high protein content will keep you satisfied, and its versatility makes it easy to incorporate into your diet.
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Frequently asked questions
There are several cheeses that are lower in calories than others. Some of the most popular low-calorie cheeses include:
- Parmesan
- Mozzarella
- Cottage cheese
- Feta
- Swiss cheese
- Camembert
If you're looking for low-calorie alternatives to regular cheese, there are a few options to consider:
- Fat-free or low-fat versions of your favourite cheese.
- Vegan cheese made from plant products like soy or nuts.
- Thin pre-sliced cheeses, such as Sargento thin slices.
- Hard and "stinky" cheeses like aged Parmesan or Asiago.
Yes, there are a few cheeses that fit the criteria of being low in calories and keto-friendly:
- Goat cheese, which contains 0 carbs and is easier to digest than cow's milk cheese.
- Spray cheese, although it is highly processed and may not offer much nutritional benefit.
- Ricotta, although it is higher in carbs, so portion size should be watched.
Here are a few additional tips for including cheese in a healthy diet:
- Opt for low-lactose cheeses like Parmesan if you are lactose intolerant.
- Choose organic cheese made from milk from grass-fed cows that are free from antibiotics and hormones.
- Look for high-protein, low-calorie cheeses like cottage cheese, which can help increase feelings of fullness and reduce overall calorie intake.
- Enjoy cheese in moderation as part of a balanced diet.
