BLOG 571 CHEESE
Who doesn’t love a good slice or cheese on a cracker,
on pizza, or on a sandwich? Well, only those who stomachs can’t handle it might
have a different answer. Cheese is a type of dairy that comes in so many
flavors and is so versatile in its use. Taste is dependent upon what type of
milk is being used and how the cheese is produced. There are pros and cons
nutritionally to eating cheese. Different cheeses are therefore different in
their nutritional quality. Pros would be that it is high in protein and
calcium. Cons would be that it can be high in calories, fat, and sodium.
If we were to compare cheeses and discuss which types
are the best nutritionally for you, then here’s the rundown:
1. Mozzarella
– this type of cheese is lower in calories and sodium compared to other types.
One ounce of mozzarella has 85 calories, 6% of the daily value (DV) for sodium,
11% DV for calcium, 6 grams of protein, and 6 grams of fat. A positive bonus
about mozzarella is that it contains probiotics which help improve immunity,
gut health, and help reduce inflammation. It is probably most popularly known
for being used in a Caprese salad with tomatoes.
2. Blue
cheese – this type is actually cured from mold (Penicillium) and is cured. It
doesn’t just come from cows but can be from sheep’s or goat’s milk. The mold is
what creates the blue color. One ounce contains 100 calories, 14% of DV for
sodium, 12% of DV for calcium, 6 grams of protein, and 8grams of fat.
3. Feta
– this cheese originally from Greece and is from sheep’s (has a sharp taste) or
goat’s (mild taste) milk. It is good because it is lower in calories, but
because of the packaging it requires for preservation, it is typically higher
in sodi9um with 14% of DV. One ounce of feta has 75 calories, 11% of DV for
calcium, 4 grams of protein, and 6 grams of fat.
4. Cottage
cheese – this comes from curds of cow’s milk. It is very high in protein with
1.2 cup containing 12 grams of protein. It also has 90 calories, 15% of DV for
sodium and 9% of DV for calcium, plus 3 grams of fat (in ½ cup). Because it is
higher in protein, it is recommended as a weight loss helping type of food
because it helps make you feel fuller, longer.
5. Ricotta
– this is an Italian cheese that can not only come from cows, sheep, or goats,
but it can also come from Italian water Buffalo milk. It has a very creamy
texture. Ricotta is very high in calcium with 20% of DV in ½ cup. It has 186
calories in ½ cup, 6% of DV for sodium, 9 grams of protein, and 13 grams of
fat.
6. Parmesan
– this is aged cheese that is harder and has a saltier taste. It comes from unpasteurized
cow’s milk that has been aged for at least 12 months in order to make sure
bacteria is killed. One ounce has 111 calories, 15% of DV for sodium (pretty high
amount), 26% of DV for calcium which is high too, 10 grams of protein (another
higher amount), and 7 grams of fat. Nutritionally, parmesan is a packed choice.
Another bonus about parmesan is that it contains 16% of DV for phosphorus which
is good for bone health.
7. Swiss
– this cheese comes from Switzerland and is from cow’s milk. It has a mild
taste and is a little hard. During fermentation, holes are created in the
cheese to release gases. One ounce of Swiss cheese has 111 calories, 2% of DV
for sodium which is lower, 19% of DV for calcium which is higher, 8 grams of
protein, but 9 grams of fat.
8. Cheddar
– this cheese comes from England and cow’s milk. There are different colors and
tastes that vary depending on how long the cheese has aged. One ounce of
cheddar has 115 calories, 8% of DV for sodium, 15% of DV for calcium, 7 grams
of protein, and 9 grams of fat. Another bonus about cheddar is that it is high
in Vitamin K which is good for bone health and prevents calcium from being
deposited in the arteries and veins.
9. Goat
– this cheese is also called chèvre. It comes in
several forms including crumbles. One ounce has 75 calories, 6% of DV for
sodium, 3% of DV for calcium, 5 grams of protein, and 6 grams of fat. Many
people who have difficulty digesting cheese opt for the goat’s milk option because
it’s lower in lactose properties.
Cheese can be part of a nutritious and healthy diet.
Being aware of sodium and fat intake is always of importance. The more we know
about what we are consuming, the better, more informed choices we can make.
Next time you have cheese in your meal or snack, consider which type as part of
your total daily intake. That way, you can aim to keep a healthy weight and
lower the risk for health problems. Cheese please 😊
