9 Cheeses full of taste but low in Calories

The calories in cheese are different in their healthiest types. Its production is from milk by adding acid or bacteria and comes in many flavors and textures—all cheeses made from cows milk and goat milk.

Further process the substantial part of the milk. The nutrition detail of cheese depends upon milk and production. It has a different power to convert a simple meal into a tasty one. Cheese is a watery mouth thing by adding it in our lunch, dinner or breakfast. The taste will be double delicious when we use it in snacks.

Do you know 1750 different types of cheeses are available in the world? The answer is yes, and people enjoy these foods in many ways. There are many cheesy options that lower in calories.

Many people think the cheese has fat, sodium, and calories. But cheese is also the best source of calcium, protein, and other nutrients; it not only reduces weight but also prevents heart disease.

If you use low calories in cheese, you must know, these cheeses don’t melt well. And they may don’t provide the creamy texture as compare to full-fat cheese. If you want to eat cheese and love them then use cheese with some fresh fruits.

All cheeses are good for health, but some cheeses are healthier than others. We try our best to get energy from natural sources like lemongrass, cauliflower, carrot juice, and almond flour. Calories in cheese and these natural resources are very promising for health.

Here are nine healthiest types of cheese:

calories in cheese

1) The Calories in Mozzarella Cheese

Mozzarella has moisture content with soft and white. Italy is a country that originated it, made from buffalo and cow’s milk. Mozzarella cheese has 70 calories and 85 calories in whole milk per slice. You can make it a pre-workout mozzarella snack. It’s the best cheese that can use in all daily meals.

It has meager calories and sodium compare with others. The 28 grams of full-fat mozzarella contains: Trusted Source: (1).

  • Calories: 85
  • Protein: 6 grams
  • Fat: 6 grams
  • Calcium: 14% of Reference Daily Intake
  • Carbs: 1 gram
  • Sodium:  7% of Reference Daily Intake

Mozzarella contains healthy bacteria for the gut called probiotics. It also has Lactobacillus and Fermentum. Trusted Sources: (2), (3), (4).

The studies proved that probiotics are beneficial for gut health. It promotes immunity and reduces inflammation in the body. Trusted Sources: (5), (6), (7), (8).

In one study, there was 1072 old age found. The older adults drank 200 ml of fermented dairy Lactobacillus daily. The time duration was three months. The result came with a significant reduction of respiratory infections compared to not drinking adults. Trusted Source: (9).

So, mozzarella is a dairy product that has probiotic. It may give strengthen the immune system and fight against infections. Even then, more research is needed. Mozzarella use in Caprese salad with fresh tomatoes, basil, and balsamic vinegar.

Summary: Mozzarella is a dairy cheese with low sodium and calories. It has probiotics that help to boost the immune system.

2) Calories in Blue Cheese

Blue cheese comes from cow, goat, and sheep’s milk. It cures with cultures of mold Penicillium. Trusted Source (10).

It’s a white color with blue or grey spots. We can use the mold to create blue cheese available in tangy, bold, and odor flavor.

It is full of nutritious and rich calcium than others. The 28 grams of whole milk blue cheese contains. Trusted Source (11).

  • Calories: 100
  • Protein: 6 grams
  • Fat: 8 grams
  • Carbs: 1 gram
  • Sodium: 380 mg — 16% of the RDI
  • Calcium: 33% of the RDI

Due to its high calcium nutrient, it makes bone strong. Its addition can prevent you from bone-related problems.

It decreases the risk of osteoporosis by its regular intake. Your bone may become weak with the reduction of calcium. Trusted Source (12), (13), (14).

Blue cheese has a pleasant taste to use in burgers, pizzas, and salads. You can make a blue cheeseburger with cabbage and lettuce. The apples, nuts, pears salad with blue cheese give you a very different taste.

Summary: Blue cheese has a distinction of blue and grey with a tangy taste. With full of calcium it gives health to bones and prevention from osteoporosis.

3) Calories in Feta Cheese

slice of cheese calories

Feta cheese originated in white color from Greece. The Sheep and goats milk used to make it. To maintain its freshness, it packed in brine.

It’s a high sodium and low calories cheese. You can take calcium, sodium, and protein from it.

The 28 grams of feta cheese with full fat provides: Trusted Source (15).

  • Calories: 80
  • Protein: 6 grams
  • Fat: 5 grams
  • Carbs: 1 gram
  • Sodium: 370 mg — 16% of the RDI
  • Calcium: 10% of the RDI

Feta is a dairy cheese that gives conjugated linoleic acid (CLA). It associates to decrease fat and enhance body composition. Trusted Source (16), (17), (18).

In one study conducted in 40 obese adults took 3.2 grams of CLA supplement. It was a six months trial; results showed a significant reduction in body fat compares to the placebo group. Trusted Source (19)

Food like feta contains CLA improves the composition of the body. Feta cheese has more CLA than other cheeses. Trusted Source (20), (21).

However, the data is limited; people use CLA in supplements only.

You can use feta cheese in your daily diets like salads with eggs and fresh vegetables like cauliflower.

Summary: Feta originated from Greek, it contains higher sodium, and lower calories compare with other cheeses. It has an abundant amount of CLA, a fatty acid that improves body composition.

4) Calories in Cottage Cheese

It made with curds of cow’s milk and very soft in use.  It originated from the United States of America and contained higher levels of protein than other cheeses.

Cottage cheese use in many healthy eating foods. The dairy foods always beneficial for health and lose weight. It’s such a wonderful cheese that you can use in your daily meals.

Cottage cheese has 164 calories in one cup. It is full of protein, low in fat, and low in carbs. You can make healthy vegetables and fruit dishes. Please make sure you buy a low fat cottage cheese. If you are lactose intolerant from cow’s milk. You should be very carefully eating cottage cheese.

The 110 grams of cottage cheese provides: Trusted Source (22).

  • Calories: 120
  • Protein: 12 grams
  • Fat: 7 grams
  • Carbs: 3 grams
  • Sodium: 500 mg — 21% of the RDI
  • Calcium: 10% of the RDI

It is suggested for weight reduction since cottage cheese is high in protein but low in carbs. Several studies indicate that ingesting low-fat foods like cottage cheese may increase feelings of fullness and also help reduce overall calorie consumption, which in turn can lead to weight reduction. Trusted Source (23), (24).

Adding cottage cheese Your daily diet might help you lower your consumption and feel fuller. It tastes fantastic spread on Toast, mixed into smoothies, utilized as the foundation for, or added to scrambled eggs dips.

Summary: cottage cheese is a brand new, clumpy cheese that packs with protein. Adding cottage cheese might aid weight reduction and will help keep you full.

5) Calories in Ricotta Cheese

calories in a slice of cheese

A light version of Italian made cheese. The watery parts of cow, goat, sheep, and buffalo milk used for its manufacturing. It’s a beautiful creamy texture taste use in salads, scrambled eggs, pasta, and lasagna.

The 124 grams of ricotta cheese contains: Trusted Source (25).

  • Calories: 180
  • Protein: 12 grams
  • Fat: 12 grams
  • Carbs: 8 grams
  • Sodium: 300 mg, 13% of the RDI
  • Calcium: 20% of the RDI

It has a whey protein that calls milk protein that is full of essential amino acids. The human needs it, and they fulfill its requirement from food. Trusted Source (26).

Whey is a very absorbable protein for muscle growth. It is advantageous in cholesterol reduction and blood pressure control. Trusted source (27), (28), (29).

A 12 weeks study with 70 obese adults took 54 grams of whey protein per day. The results showed a 4% reduction in systolic blood pressure compares with others. The study primarily focused on whey protein supplements rather than dairy food protein. Trusted Source (29).

Ricotta cheese may give the same benefits even then more research requires on whey from whole foods. Ricotta is such an excellent taste and can use for creamy dips or mix with fruit and snacks.

Summary: Ricotta is a white cheese with creamy, delicious taste. It has superb quality that is full of whey protein that gives growth to muscle. It is also helpful for lowering blood pressure.

6) Calories in Parmesan cheese

Parmesan is a hard and salty, nutty flavor cheese made from 12 months old milk. They produce complex flavor by killing the harmful bacteria. The unpasteurized milk takes for its production. Trusted Source (30)

Parmesan is low in calories and high in protein that satisfied you for a longer period. It’s one tablespoon has 20 calories that you can use in pasta or soups.

The final product is full of Nutrition. Only 28 grams of parmesan cheese gives: Trusted Source (31)

  • Calories: 110
  • Protein: 10 grams
  • Fat: 7 grams
  • Carbs: 3 grams
  • Sodium: 330 mg, 14% of the RDI
  • Calcium: 34% of the RDI

The 30% phosphorus also available in 28 grams of parmesan cheese. Trusted Source (32).

It is full of calcium, phosphorus and nutrients are essential for bone formation and health. Trusted Source (33), (34).

A study conducted on 5000 healthy Korean adults. They found results, those people took a higher dose of phosphorus, and calcium significantly improved the bone mass. The longest bone femur also improved. Trusted Source (35).

Parmesan cheese has an insufficient quantity of lactose. It is suitable for those people who are lactose intolerant. Trusted Source (36).

We can use it in many dishes like kinds of pasta, pizzas, eggs, fruit, and nuts. It is one of the very delicious taste cheese for homemade dishes.

Summary: Parmesan cheese contains rich in calcium and phosphorus that are healthful for bone. It is very suitable for those people who are lactose intolerant.

7) Swiss cheese and Nutrition

is swiss cheese good for you

It originated from Switzerland that is why it called Swiss cheese. It’s a nutty taste cheese made from cow’s milk. Semi-hard cheese, its holes formed by bacteria. They release gases in the fermentation process.

You can get more power in the shape of calcium and protein by adding it in sandwiches and burgers. If you don’t want to eat high sodium cheese, then swiss cheese is a perfect choice. It has low sodium.

The 28 grams of Swiss cheese that made from milk contains: Trusted Source (37).

  • Calories: 111
  • Protein: 8 grams
  • Fat: 9 grams
  • Carbs: less than 1 gram
  • Sodium: 53 mg 2% of the RDI
  • Calcium: 25% of the RDI

It has a minimum quantity of sodium and fat compared to other cheese. It is a delicious cheese that recommends to everyone. Due to low sodium, the high blood pressure people can use it without monitoring the fat and sodium. Trusted Source (38).

In many studies showed their results, Swiss cheese proved in test tubes only. The personal data needs for its results in blood pressure.

You can use it in sandwiches, eggs, bakes, burgers and onion soup. It is another best cheese that has many health benefits.

Summary: It contains low sodium and fat compared to other cheeses, helpful for lowering the blood pressure. But more human researches are needed.

8) Cheddar cheese

Cheddar made from England, the most popular cheese in the world. It is available in white, off white and yellow colors. The cheddar made from cows milk after its maturity for a few months. The taste depends upon its variety.

The whole milk cheddar contains: Trusted Source (39).

  • Calories: 115
  • Protein: 7 grams
  • Fat: 9 grams
  • Carbs: 1 gram
  • Sodium: 180 mg, 8% of the RDI
  • Calcium: 20% of the RDI

Cheddar contains an outstanding amount of vitamin K2, calcium, and protein. Trusted Source (40)

Especially vitamin K2 is very healthful for heart and bone. It does not allow calcium to deposit in arteries walls and veins. Trusted Source (41).

Lack of vitamin K2 may disturb calcium build-up. It can cause heart disease by inhibiting the blood flow. Trusted Source (42).

There is a study conducted on 16000 adult women took a high amount of vitamin K2. It was eight years of trials to see heart disease. The results showed a high amount of vitamin K2 decreased the risk of heart disease. Trusted source (43).

You can eat cheddar cheese in different types of dishes. It will help to increase your vitamin K2 intake. I can use in charcuterie plates, vegetable dishes and eggs.

Summary: Cheddar contains a rich amount of vitamin K2. The nutrient that protects you from the build-up the calcium in your arteries and veins. To take a good amount of vitamin K2 to reduce the risk of heart disease.

9) Goat Cheese

As name shows, it made from goat milk. It’s a soft, tangy available in several forms like spreadable logs, and crumbles. Goat milk and its cheese contain a lot of health benefits.

It is complete nutritious only 28 grams of goat cheese contain: Trusted Source (44).

  • Calories: 75
  • Protein: 5 grams
  • Fat: 6 grams
  • Carbs: 0 grams
  • Sodium: 130 mg, 6% of the RDI
  • Calcium: 4% of the RDI

The goat milk contains more medium-chain fatty acids compared to cow’s milk. It’s a good fat that doesn’t store in fat form and absorb quickly in the body. Trusted Source (45).

If we see some other hands, goat cheese has A2 casein that is less inflammatory. It does not cause digestive discomfort to compare with cows milk that may disturb digestive problems. Trusted Source (46).

The best cheese among other cheeses, you can use it in salads, pizzas and eggs. You can dip fruit and vegetables for more delicious taste. It’s a very beneficial cheese for whole-body health, especially intestinal health.

Summary: Goat cheese one of the best cheeses that has less lactose. It easily digests than other cheeses made from cow’s milk.

Bottom Line of the article

All types of cheeses are using in the world. They mix in many dishes. Its widely consumed dairy product.

The protein and calcium are mainly available in most cheeses. Some have more health benefits. The main advantages of cheeses are gut health, weight loss, bone health, and protect from heart disease.

Some cheeses contain high sodium and fat. Just keep an eye on how much you intake. You may use these cheeses with carefully, especially those are high blood pressure.

All cheeses give you protein and fat that improve satiety and feeling of fullness. The real cheese is the best source f calcium. The bones need calcium for their health. Calcium plays an important role in heart health and muscles. Many health experts advice to eat saturated fat and cheese is the best source of saturated fat.

If you are looking low sodium cheese, be sure to check the nutrition label before buying. Because some cheeses have a higher level of sodium.

Overall, it is full of Nutrition that is very healthful for all target organs of the human body. It’s a balanced diet that protects from overweight.

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