Is cheese healthy?
“Although high in fat, sodium and calories, cheese can be part of a healthy diet when consumed in moderation.” Von Bertouch tells New Idea Food. “Most varieties are a good source of calcium and protein, which helps us to feel full for longer.”
In addition, certain cheeses, such as cottage cheese and ricotta, are lower in fat and calories.
“This makes them a great option for snacks (just add a corn thin or sprinkle over some cinnamon and voila!)” she adds.
That said, it’s easy to go overboard with portion size. “As a general rule, keep it small but go for tasty,” Von Bertouch advises. “Crumbling a small amount of a strong-flavoured cheese, like cheddar or feta, over your meal will make a little go a long way.”
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1. Cream cheese
Cream cheese is typically made from cream or a combination of cream and unskimmed cow’s milk. It has a rich, creamy taste and smooth, spreadable consistency, which works well with bread, bagels, biscuits and crackers. It is also easily sweetened, making it a great addition to cheesecakes.
Cream cheese is a great source of vitamin A, although it is high in fat and contains small amounts of carbs and protein. As it is made using a starter culture from lactic acid bacteria, cream cheese may have probiotic properties.
Nutritional info (based on 28 gram serving:)
- Calories: 99
- Protein: 2 grams
- Fat: 10 grams
- Carbs: 2 grams
- Fibre: 0 grams
- Vitamin A: 10 per cent of the RDI
- Riboflavin (vitamin B2): 5 per cent of the RDI
Cottage cheese
Cottage cheese is a slightly sour-tasting soft, white cheese that’s made from the curds of pasteurised cow’s milk. Most people consume cottage cheese on its own (e.g. with honey and granola) or add it to a sweet dish (e.g. muffins). Others like it savoury, in a salad or on top of toast.
Cottage cheese is often touted as a health food, as it's packed with nutrients, but relatively low in fat and calories.
Nutritional info (based on 1/2 cup serving):
- Calories: 120
- Protein: 12 grams
- Fat: 7 grams
- Carbs: 3 grams
- Sodium: 500 mg
- Calcium: 10 per cent of the RDI
3. Feta cheese
Feta cheese is a crumbly, aged cheese that’s made from sheep’s milk or a mixture of sheep and goat’s milk. It’s has a slightly grainy texture, tangy taste and is a staple in Greek cuisine.
It Is commonly used in salads, dips, stuffing or coupled with vegetables. In comparison to other types of cheese, it is low in calories and fat. It also contains a high amount of calcium and B vitamins, although it can be relatively high in sodium too.
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Nutritional info (based on 28 gram serving):
- Calories: 80
- Protein: 6 grams
- Fat: 5 grams
- Carbs: 1 gram
- Sodium: 370 mg
- Calcium: 10 per cent of the RDI
4. Goats cheese
Goats cheese (aka chevre) is a tart, earthy cheese that’s produced from goat’s milk. It has a very soft texture and is mostly found in salads, sandwiches, pizzas, egg dishes and cheese boards, to go with biscuits and crackers.
Goat’s cheese is low in lactose and has a different protein structure than products derived from cow’s milk (it contains A2 casein in comparison to A1). Because of this, it’s often easier to digest for those with lactose intolerance.
In addition, goat’s milk is considered highly nutritious and has more medium-chain fatty acids - fats that are quickly absorbed by the body and less likely to be stored as fat.
Nutritional info (based on 28 gram serving):
- Calories: 75
- Protein: 5 grams
- Fat: 6 grams
- Carbs: 0 grams
- Sodium: 130 mg
- Calcium: 4 per cent of the RDI
5. Ricotta cheese
Ricotta is a smooth, thick cheese that’s made from whey — a by-product of other varieties such as mozzarella and provolone. Thanks to its mild flavour, low salt content and creamy texture it can be used in sweet or savoury dishes, such as salads, pasta and dips. It can also be air-cured or dried in the oven, resulting in a much firmer, sharper cheese that’s perfect for grating or paired with fruit.
Ricotta is a great source of protein and is often described as a lighter version of cottage cheese.
Nutritional info (based on 1/2 cup serving):
- Calories: 180
- Protein: 12 grams
- Fat: 12 grams
- Carbs: 8 grams
- Sodium: 300 mg
- Calcium: 20 per cent of the RDI
6. Cheddar cheese
Cheddar is an aged, hard cheese, that’s derived from cow’s milk. It has a sharp taste, crumbly texture and is often grated on top of pizza and pasta, sliced for sandwiches or added to salads.
Cheddar boasts a high concentration of essential nutrients, in particular protein and calcium. It is also rich in vitamin K, although it does contain a lot of fat.
Nutritional info (based on 28 gram serving):
- Calories: 115
- Protein: 7 grams
- Fat: 9 grams
- Carbs: 1 gram
- Sodium: 180 mg
- Calcium: 20 per cent of the RDI
7. Blue cheese
Blue cheese is cheese that’s produced with cow's milk, sheep's milk or goat's milk, that’s been ripened with cultures of the mould Penicillium. This mould is totally safe to eat and gives the product its veiny appearance, pungent smell and unique, rich flavour.
Blue cheese makes a great addition to a cheese platter and perfectly complements pears, honey and dark chocolate. It is also an easy way to dress up a simple salad or sandwich.
While loaded with vitamin B12 and calcium, blue cheese is also high in fat, salt and cholesterol. As such, it's best to consume blue cheese in moderation.
Nutritional info (based on 28 gram serving):
- Calories: 100
- Protein: 6 grams
- Fat: 8 grams
- Carbs: 1 gram
- Sodium: 380 mg
- Calcium: 33 per cent of the RDI
8. Mozzarella cheese
Mozzarella is a firm Italian cheese that is made using buffalo or cow’s milk. It’s mostly used in salads (such as Caprese salad) or melted on top of pizza. It has a moist, soft texture and strong creamy flavour.
One serve of mozzarella contains 14 per cent of the RDI of calcium. In comparison to most other cheeses, it is lower in sodium and has fewer calories.
Nutritional info (based on 28 gram serving):
- Calories: 85
- Protein: 6 grams
- Fat: 6 grams
- Carbs: 1 gram
- Sodium: 176 mg
- Calcium: 14 per cent of the RDI
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