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Dec 26, 2023 · Understanding the different cheese categories and their characteristics may give you added confidence when navigating cheese counters and cheese shops. Here, we’ve compiled a list of 24 common cheese available and compared their nutritional values.
- Cheese
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- Cheese
- Overview
- 1. Mozzarella
- 2. Blue cheese
- 3. Feta
- 4. Cottage cheese
- 5. Ricotta
- 6. Parmesan
- 7. Swiss
- 8. Cheddar
- 9. Goat cheese
Many varieties of cheese, such as mozzarella, blue cheese, and feta, can provide protein and other important nutrients.
Cheese is a dairy product that comes in hundreds of textures and flavors.
It’s produced by adding acid or bacteria to the milk of various animals and then aging or processing the solid parts of the milk.
The nutrient content and flavor of cheese depend on how it’s produced and which type of milk is used.
Some people are concerned that cheese is high in fat, sodium, and calories. But cheese is also an excellent source of protein, calcium, and several other nutrients. Eating cheese may even aid weight loss and help prevent heart disease and osteoporosis.
However, some cheeses are more nutritious than others.
Mozzarella is a soft white cheese with high moisture content. It originated in Italy and is usually made from Italian buffalo’s or cow’s milk.
Mozzarella is lower in sodium and calories than most other cheeses. A 1-ounce (oz), or 28-gram (g) serving of full-fat mozzarella contains:
•Calories: 85
•Protein: 6 g
•Fat: 6 g
•Carbs: 1 g
Blue cheese is made from cow’s, goat’s, or sheep’s milk that has been cured with cultures from the mold Penicillium.
It is typically white with blue or gray veins and spots. The mold used to create blue cheese gives it a distinctive odor and a bold, tangy flavor.
Blue cheese is very nutritious and is a good source of calcium. A 1-oz (28-g) serving of blue cheese made with whole milk provides:
•Calories: 100
•Protein: 6 g
•Fat: 8 g
Feta is a soft, salty white cheese originally from Greece. It’s typically made from sheep’s or goat’s milk. Sheep’s milk gives feta a tangy and sharp taste, while goat’s-milk feta is milder.
Because feta is packaged in brine to preserve freshness, it can be high in sodium. However, it is typically lower in calories than most other cheeses.
A 1-oz (28-g) serving of full-fat feta cheese provides:
•Calories: 75
•Protein: 4 g
•Fat: 6 g
Cottage cheese is a soft, white cheese made from the loose curds of cow’s milk. It’s thought to have originated in the United States.
Cottage cheese is much higher in protein than other cheeses. One ounce (28 g) of low fat cottage cheese provides:
•Calories: 23
•Protein: 3 g
•Fat: 0.8 g
•Carbs: 1.3 g
Ricotta is an Italian cheese made from the watery parts of the milk of cows, goats, sheep, or Italian water buffalo that are left over from making other cheeses. Ricotta has a creamy texture and is often described as a lighter version of cottage cheese.
A 1-oz (28-g) serving of whole milk ricotta contains:
•Calories: 42
•Protein: 2 g
•Fat: 2.9 g
•Carbs: 2 g
Parmesan is a hard, aged cheese that has a gritty texture and a salty, nutty flavor. It’s made from raw, unpasteurized cow’s milk that is aged for at least 12 months to kill harmful bacteria and produce a complex flavor.
The final product is loaded with nutrients. A 1-oz (28-g) serving of Parmesan cheese provides:
•Calories: 111
•Protein: 10 g
•Fat: 7 g
•Carbs: 1 g
As the name suggests, Swiss cheese originated in Switzerland. This semihard cheese is typically made from cow’s milk and features a mild, nutty taste.
Its signature holes are formed by bacteria that release gases during fermentation.
A 1-oz (28-g) serving of Swiss cheese contains:
•Calories: 111
•Protein: 8 g
•Fat: 9 g
Cheddar is a widely popular semihard cheese from England.
Made from cow’s milk that has been matured for several months, it can be white, off-white, or yellow. The taste of cheddar depends on the variety, ranging from mild to extra sharp.
A 1-oz (28-g) serving of sharp cheddar cheese contains:
•Calories: 115
•Protein: 7 g
•Fat: 9 g
Goat cheese, also known as chevre, is a tangy, soft cheese made from goat’s milk.
It’s available in several forms, including spreadable logs, crumbles, and varieties made to resemble brie.
Goat cheese is highly nutritious, with 1 oz (28 g) providing:
•Calories: 75
•Protein: 5 g
•Fat: 6 g
Nov 7, 2018 · The Australian Dietary Guidelines recommend milk, yogurt, and cheese (or alternatives), mostly reduced fat. For dairy products, ‘light or lite’ most often refers to fat and by Australian...
- Lowest calorie cheese and lowest fat cheese: Fat Free Cottage Cheese. Per 100g serving: Cals: 62 - lowest calorie cheese Fat: 0.3g - lowest fat content Saturated fat: 0.3g Sugar: 4.7g Salt: 0.4g - lowest salt content Price: £1.20 at Tesco.
- Philadelphia light. Per 100g serving: Cals: 87 Fat: 2.5g Saturated fat: 1.7g Sugar: 4.9g Salt: 0.85g Price: £1.95 at Tesco. Verdict: Soft cheeses like good old Philadelphia light are generally lower in fat than a typical sandwich filler like Cheddar, but they are much lower in calcium.
- Mini Babybel light. Per 100g serving: Cals: 208 (just 42 cals per Babybel) Fat: 12g Saturated fat: 8g Sugar: Trace Salt: 1.8g Price: £1.95 for 6 or £3.50 for 12 at Ocado.
- Reduced Fat Mozzarella. Per 100g serving: Cals: 164 Fat: 9g Saturated fat: 6.6g Sugar: 0.7g Salt: 0.4g Price: 70p at Tesco. Verdict: Mozzarella is a fresh cheese traditionally made with Italian buffalo milk but quite often made with cows' milk.
Jun 22, 2023 · So you can get whole or full-fat milk (3.5% fat), semi-skimmed or half-fat milk (1.8% fat) or fully skimmed milk (0.1%-0.3% fat). The same process can be used to make lower-fat cheeses and...
Nov 5, 2018 · Less fat is better, right? But what about the goodness found in dairy – is it all there in the reduced fat version? We asked five experts from various fields if light dairy products are better...
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Oct 8, 2024 · Fat-free cheese has fewer calories than regular cheese yet a higher protein content. This article explores its nutritional pros and cons.
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