Cheese: What you need to know
- Dietitian.Lauren Hmede
- May 4, 2019
- 3 min read
Cheese Nutrition Facts and Health Benefits
Cheese is a food that many healthy eaters crave. Some people add cheese to salads, others layer it on sandwiches and some just enjoy cheese on its own. Either way, cheese provides a creamy flavor that most of us find satisfying. But cheese calories can add up quickly. Some cheese choices are better than others.
Calories and Nutrition Facts
Swiss Cheese Nutrition Facts
Serving Size 1 slice (1 oz) (28 g)
Per Serving
% Daily Value*
Calories 106
Calories from Fat 70
Total Fat 7.8g
12%
Saturated Fat 5g
25%
Polyunsaturated Fat 0.3g
Monounsaturated Fat 2g
Cholesterol 26mg
9%
Sodium 54mg
2%
Potassium 21.56mg
1%
Carbohydrates 1.5g
1%
Dietary Fiber 0g
0%
Sugars 0.4g
Protein 7.5g
Vitamin A 5% · Vitamin C 0%
Calcium 22% · Iron 0%
*Based on a 2000 calorie diet
If you are a real cheese lover, there is good news as some types of cheese are good for weight loss but you need to know how to choose the best type of cheese.
One of the lowest calorie cheeses is skim mozzarella. A single serving of part skim mozzarella cheese provides just 86 calories, 7 grams of protein and 6 grams of fat. This lower fat, lower calorie cheese is easy to shred or slice, easy to use in recipes and melts well.
Parmesan is another popular cheese among healthy eaters. One tablespoon of shredded Parmesan cheese (from a hard block) provides just 20 calories and 2 grams of protein. And because Parmesan has an intense flavor, it's easy to use less of it on your favorite dish.
A single one-ounce serving of Swiss cheese provides just over 100 calories and just under 8 grams of fat. Other popular cheese varieties have calorie counts in the same range, according to USDA data.
· A single serving of cheddar cheese provides 114 calories, 7 grams of protein and 9 grams of fat.
· A single serving of blue cheese provides 100 calories, 6 grams of protein and 8 grams of fat
· A single serving of American cheese (pasteurized and processed) provides 94 calories, 5 grams of protein and 7 grams of fat. But American cheese calories can be tricky to calculate. Many cheese "singles" are less than one ounce and are likely to provide closer to 71 calories.
Unhealthiest Cheese Options
Processed cheese are the worst as they have poor nutritious value and are high in both fat and sodium.
· Cheese singles. Many individually-wrapped, processed American singles are not actually cheese, but a cheese-like product that contains oil and other ingredients.
· Cheese spray. Cheese that comes in a can is only part cheese. If you check the ingredients label on your favorite canned cheese, you'll probably see that it contains oils and other additives.
· Cheese dips. Many jarred cheese products are made by combining cheese and other ingredients like oil and artificial flavors to make them creamy and spicy.
Health Benefits and Drawbacks
Cheese is high in saturated fatty acids but it is a important food in a well balanced diet as it helps in weight loss, provide both protein and fat needed for the feeling of satiety and it is a good source of calcium.
According to some studies cheese could help in maintaining healthy cholesterol level but for sure it should be limited as it is rich in saturated fatty acids,
Finally, if you are watching yout sodium intake make sure you choose low sodium cheese and avoid high sodium choices like feta or cottage cheese.
Cheese Calories and Weight Loss
It is important to know the portion size and always choose ounce as a serving size as it is easy to overconsume cheese.
And you should still be mindful of calories if you buy low-calorie or low-fat cheese. While some dieters enjoy the taste and texture of these products, they don't always melt well or provide the same creamy texture as full-fat cheese. If you eat more low-calorie cheese in an effort to satisfy your cravings you may end up consuming more fat and calories as a result.
Finally, if you love cheese, consider pairing it with a slice of fresh fruit, to keep your weight loss plan on track.
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