Kamil Perry
Cheese is a good source of protein, calcium, and other micronutrients. However, it is also one of the most calorie-dense foods. This makes it important to be mindful of serving sizes. Some of the cheeses with the most protein include Parmesan, Romano, Gruyere, and Swiss. On the other hand, cheeses with the least calories include goat cheese, feta, ricotta, and mozzarella.
Cheeses with the most protein and least calories
| Characteristics | Values |
|---|---|
| Cheeses with the most protein | Parmesan, Romano, Gruyere, Swiss, Provolone, Gouda, Jarlsberg, and Monterey Jack |
| Cheeses with the least calories | Mozzarella, Feta, Edam, Ricotta, Parmesan, Camembert, Swiss, and Muenster |
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What You'll Learn
Parmesan: low calories, high protein
Parmesan, also known as Parmigiano-Reggiano, is a hard Italian cheese with a gritty texture and a salty, nutty flavour. It is one of the highest protein cheeses, with around 10 grams of protein per ounce. Its long aging process of at least 12 months reduces the lactose content, making it suitable for those with lactose intolerance. Parmesan is also a good source of calcium and phosphorus, which are important for bone health.
The high protein content in Parmesan helps to keep you satisfied longer, making it a good option for weight management. It is also a versatile cheese that can be used as a topping for pasta, salads, soups, or pizza, or as an ingredient in meatballs, sauces, and risotto.
When shopping for Parmesan, look for those with simple ingredients, such as milk, salt, and enzymes. Pre-grated or shredded options are also convenient choices. However, Parmesan is high in sodium, so it is best to compare labels to find options with lower sodium content while still offering a rich flavour.
Overall, Parmesan is a healthy cheese option that can enhance the flavour of dishes while providing a good source of protein and other nutrients.
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Cottage cheese: high protein, low calories
Cheese is a dairy product that comes in hundreds of textures and flavours. While it is often vilified for being high in saturated fat, recent studies suggest that fermented dairy products, such as cheese, may not be as harmful as once thought. This is because other nutrients in the product or the fermentation process may help moderate the effect of saturated fat in the body.
Cottage cheese is a soft, white cheese made from the loose curds of cow's milk. It is a curdled milk product with a creamy texture and a mild flavour. It is lower in calories than other styles of cheese, which is why the suggested portion size of cottage cheese is much larger than other cheeses. The lower the milk fat content, the higher the protein content.
Cottage cheese is highly nutritious and is often recommended for weight loss. Studies suggest that eating high-protein foods such as cottage cheese can increase feelings of fullness and help decrease overall calorie intake, which may lead to weight loss. For example, a 2012 study followed people who maintained a diet that included high-protein foods like cottage cheese for one year. It showed that the diet helped decrease body weight by an average of 6.2 pounds (lbs), or 2.8 kilograms (kg), in females and 3.1 lbs (1.4 kg) in males.
Cottage cheese is a versatile ingredient that can be enjoyed in many recipes. It can be eaten on its own, in savoury bowls with eggs, sweet bowls with fruit and honey, in pancakes, or added to scrambled eggs. It can also be used to make a creamy tomato sauce.
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Mozzarella: low calories, high protein
Mozzarella is a soft white cheese with a high moisture content. It is made from the watery by-product of other cheeses, including buffalo or cow's milk. Mozzarella is a versatile cheese, widely used in Italian and American cuisines for its ability to melt, stretch, and brown when heated. It is also a nutritious cheese, providing calcium, phosphorus, and zinc, which are essential for bone health.
Mozzarella is a lower-sodium cheese, containing about less than half the sodium of other popular cheeses like feta and Parmesan, with 138 milligrams per serving. This is roughly 6% of the American Heart Association's recommended daily intake of 2,300 mg of sodium or less. Choosing lower-sodium foods can help prevent overconsumption, as too much sodium can lead to water retention, high blood pressure, and heart and kidney diseases.
Mozzarella is also a good source of protein. One low-fat mozzarella stick has only 80 calories and provides 7 grams of protein and 222 mg of calcium. This makes it a smart choice for those focused on weight loss, as it is still rich in protein and calcium, supporting muscle and bone health.
Mozzarella is lower in fat and sodium than many other kinds of cheese. It has lower amounts of saturated fat than most types of cheese, although it still has a considerable amount. Eating too much saturated fat may increase the risk of heart disease. However, growing evidence suggests that nutrients in cheese may work together to decrease the risk for cardiovascular disease compared to other dairy products such as milk and yogurt when matched for fat content.
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Goat's cheese: low fat, high protein
Goats' cheese is a nutritious dairy product packed with vitamins, minerals, and healthy fats. It is a good source of selenium, an essential trace mineral more often found in seafood. Selenium helps your body break down DNA-damaging peroxides, which can lower your risk of developing conditions like cancer, thyroid disease, and cardiovascular disease.
Goats' cheese is also a good source of protein. A study in 45 people with lactose intolerance found that drinking milk containing A1 casein—a type of protein that may cause milk sensitivity symptoms—caused digestive distress and increased markers of inflammation. When these people switched to milk containing only A2 casein, which is found in goat's milk, their digestive symptoms improved. Goat's milk also contains high amounts of capric acid and caprylic acid, two fatty acids that are digested rapidly, providing an immediate source of energy that leads to increased feelings of satiety.
Goats' cheese is often lower in fat than cheeses made from cow's milk, though it is still considered a ""high-fat" product. It has a similar lactose content to other semi-soft cheeses like brie or feta, but is lower in lactose than wetter cheeses like ricotta and cottage cheese. Goats' cheese is also a superior carrier of probiotics due to its high-fat content and hard texture, which provides protection for the bacteria.
Goats' cheese is a versatile ingredient that can be used in both sweet and savoury dishes. It can be eaten fresh, aged, or ripened, and can be spread, crumbled, or used as a topping or side.
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Feta: low fat, high protein
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. Cheese is often vilified for being high in fat, sodium, and calories. However, cheese can also be a good source of protein, calcium, and several other nutrients. Eating cheese may help prevent heart disease and osteoporosis.
Feta is a Greek brined, firm, white cheese with a soft and creamy texture. It is traditionally made from goat's milk, sheep's milk, or a combination of the two. Feta is lower in fat and calories than many other cheeses, which makes it a healthier option. It also contains a high amount of B vitamins, phosphorus, and calcium, which can benefit bone health. Additionally, feta contains beneficial bacteria and fatty acids, including conjugated linoleic acid (CLA), which has been shown to improve body composition by decreasing fat mass and increasing lean body mass.
Feta cheese is a good source of calcium, phosphorus, and protein, all of which have been proven to promote bone health. Calcium and protein help maintain bone density and prevent osteoporosis, while phosphorus is an important component of bone health. Each serving of feta provides almost twice as much calcium as phosphorus, a proportion that has been shown to have positive effects on bone health. Furthermore, milk from sheep and goats contains more calcium and phosphorus than cow's milk, so incorporating cheeses like feta into your diet could help you achieve the recommended daily intake of these nutrients.
Feta is a versatile cheese that can be used in a variety of recipes, ranging from appetizers to desserts. It can be crumbled over salads, added to eggs, or whipped into a dip to eat with fresh vegetables. Feta is a delicious and healthy addition to most people's diets. However, it is important to note that feta is relatively high in sodium, and pregnant women should avoid consuming unpasteurized feta.
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Frequently asked questions
Parmesan, Romano, and Gruyere are the top three cheeses with the most protein. Other protein-rich options include Jarlsberg, Swiss, Provolone, and Gouda.
Parmesan has very few calories, with only 20 calories per tablespoon. Other low-calorie options include mozzarella, ricotta, feta, cottage cheese, and Camembert.
Parmesan has one of the highest protein contents and the least calories. Other options include mozzarella, ricotta, and feta.
