Cheese, often perceived as an unhealthy indulgence, can be a nutritious part of a balanced diet when chosen wisely, according to nutrition experts. While many varieties are high in calories and fat due to their full-fat milk origins, some offer significant health benefits, including protein and calcium.
Cottage cheese has seen a surge in popularity among health-conscious consumers and fitness enthusiasts. Experts confirm its reputation as a low-fat, protein-rich snack. A 100g serving of Graham's Cottage Cheese Natural Full Fat contains approximately 104 calories, 4.5g of fat, and 12g of protein, a protein amount comparable to two eggs. This high protein content can contribute to satiety and muscle maintenance. However, nutritionists caution against flavored varieties, such as those with added pineapple, due to their elevated sugar content, which can lead to dental issues and weight gain.
Mozzarella, often associated with pizza, is also highlighted as a surprisingly healthy option. Even full-fat versions are lower in saturated fat, calories, and salt compared to many hard cheeses, largely due to their high water content. A serving of Tesco Mozzarella contains about 71 calories, 4.5g of fat, and 5.4g of protein. While offering less protein and calcium than some other cheeses, it still provides a good amount for its portion size, with twice the protein of a glass of milk and five times the calcium.
Swiss cheese, such as Tesco Finest Swiss Emmental, presents a strong nutritional profile with a comparable amount of fat and calories to Parmesan but significantly less salt. A serving provides about 121 calories, 9.6g of fat, and 8.7g of protein. An added benefit of Swiss cheese is its higher vitamin B12 content compared to many other cheeses, crucial for energy release and red blood cell production. This is attributed to the specific bacterial cultures used in its production. Experts estimate that one serving of Swiss cheese can provide around half the daily recommended intake of vitamin B12.
Parmesan is lauded as a rich source of calcium and protein, with a 30g serving containing 119 calories, 8.9g of fat, and 9.7g of protein. Its hard, aged nature means it has very little water, concentrating its nutrients. Its strong flavor also means less is needed, potentially preventing overconsumption. However, Parmesan is also noted for its higher salt content.
Blue cheese, such as Danish Blue Cheese, stands out for its exceptionally high salt content, with a 30g serving containing nearly double the salt of cheddar and over five times that of Swiss or mozzarella. This high salt level, used as a preservative and to control mold, can contribute to elevated blood pressure and increase the risk of heart disease and stroke. It also contains less filling protein than other varieties. However, blue cheese may be easier to digest for individuals with lactose intolerance, as much of its lactose is broken down during the aging process.
Cheddar, a popular choice, is described as one of the fattier and more calorific cheeses. A 30g serving of Tesco Mature Cheddar contains 125 calories, 10.5g of fat, and 7.6g of protein. While it contains more protein than some softer cheeses, it is not as high in protein or calcium as Parmesan or Swiss cheese. Despite its fat content, some studies suggest cheese may have a less detrimental impact on cholesterol than other fatty foods due to its unique nutrient composition and molecular structure.
Experts also address concerns about low-fat cheese varieties. Nutritionists state that reduced-fat options are generally low in calories and fat, still provide ample protein, and often retain similar amounts of calcium to their full-fat counterparts. They clarify that calcium is primarily found in the protein-rich portion of cheese, not the fatty part. While some low-fat cheeses may contain additional ingredients for texture or flavor, these are generally considered less significant nutritionally than the overall calorie, fat, and protein content.