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Creating Health & Nutrition Creating Health & Nutrition Selecting Cheese for Health Photo by jill111 on pixabay.com is in the public domain he broad array Cheese Nutrition choices? To make smart The table below gives of cheeses on Information choices, know that along an overview of the Tthe market today Many people know with the wide range of nutrition of some common provides many flavorful that cheese has protein flavors and textures of cheeses. Be sure to read opportunities to enhance and fat, and some may cheeses on the market each cheese’s Nutrition your diet and health. know that cheese has today, there are ranges in Facts panel to help you According to the Dietary calcium, saturated fat, fat, protein, lactose, and select the right cheese Guidelines for Ameri- and sodium, but what nutrient content of different for your dietary needs. cans and myplate.gov, types of cheese are better cheeses. Americans aged 14 and older should consume 3 cups of dairy as a part Based on 1 ounce Calories Fat Saturated Fat Sodium Protein Calcium Lactose (g) portion (g) (g) (mg) (g) (mg) (*per 1 oz of a 2,000-calorie diet unless noted) each day. One cup from American Cheese 102 9 5 468 5 293 0.11 per slice the dairy group is equal (processed) to 1½ ounces of natural Blue 100 8 5 325 6 150 0.14 cheese or 2 ounces of Brie 95 8 5 178 6 52 0.13 processed cheese (a Brick 105 8 5 159 7 191 *** blend of cheeses mixed Camembert 85 7 4 239 6 110 *** Cheddar 115 9 5 185 6 201 0.07 with emulsifying salt and Cottage 81 1 1 459 14 69 *** other ingredients). Some (1% milkfat) ways to increase dairy Cream Cheese 99 10 6 89 2 27 3.76 per 100 g in your diet are to have Feta 75 6 4 260 4 140 *** cheese as snacks and to Goat Cheese (soft) 75 6 4 130 5 40 *** add cheese in recipes for Gouda 101 8 5 232 7 198 *** entrées, vegetables, grain Monterey Jack 106 9 5 170 7 211 0.14 Mozzarella (whole dishes, and desserts. 85 6 4 178 6 143 *** milk) Mozzarella 84 6 3 189 7 198 *** Motivational Tip (skim milk) Muenster 104 9 5 178 7 203 *** Choose a cheese that fits Parmesan 111 7 5 390 10 336 0.00 within a healthy eating Provolone 100 8 5 248 7 214 *** pattern for your dietary needs. Cheese can be String Cheese* 80 6 4 190 7 200 *** included as a part of a Swiss 111 9 5 53 8 252 0.02 Sources: USDA Nutrient Database for Standard Reference Release 28 and National Dairy Council. balanced diet. *From product's Nutrition Facts panel for low-fat Mozzarella string cheese. **Note: Lactose is not listed on Nutrition Facts panels. If the cheese's Nutrition Facts label shows that it contains carbohydrate, then this means lactose, unless an added sugar is listed in the ingredient label. ***Lactose analysis value unavailable. Sodium whey during the cheese- Fat unhealthy LDL (low-density Different cheeses have making process and If you choose to eat a lipoprotein) cholesterol different sodium contents. some is used by cultures cheese that is not low in levels in the bloodstream, Limiting cheese servings during the fermentation fat, remember to count which can increase the to an ounce or two can process. Aged cheeses those calories against risk for coronary artery help keep sodium levels in are a low-carbohydrate your limit for calories and disease. Research in check. You can see from dairy product that can saturated fat for the day. 2016 showed that the cheese comparison be eaten in moderation The daily guideline for consuming a diet high table that there is a variety by individuals who are saturated fat is less than in regular-fat cheese of both high- and low- lactose intolerant (i.e., 10 percent of calories per compared to a diet in sodium cheese options those who lack the day from saturated fat. reduced-fat cheese did available. Using small enzyme to digest naturally For someone consuming not affect LDL cholesterol, amounts of highly flavored occurring milk carbohy- 2,000 calories per day, cardiovascular, or type cheese can help provide drate lactose) or need to limiting saturated fat to 2 diabetes risk factors. the desired cheesy flavor control their carbohydrate fewer than 22 grams This suggests that healthy without excess sodium. intake, such as a person per day from all dietary adults may be able to Alternatively, mixing a with diabetes. A cup sources meets that recom- consume whole-milk cheese higher in sodium of whole milk contains mendation. dairy products as a part or fat with a one that’s 12.32 grams of lactose, More research is of a healthy lifestyle. lower can work as well. while Brie, a soft-ripened necessary to determine if Researchers speculate that cheese, contains 0.13 saturated fat from cheese it may have to do with the Lactose gram of lactose per 1 is good or bad for health. calcium levels in cheese Did you know that some ounce, and Parmesan, Emerging research being providing a beneficial cheeses have negligible a hard cheese, contains conducted in different effect by reducing satu- carbohydrate? Even 0 grams of lactose per 1 parts of the world using rated fat absorption though cheese is made ounce. If a cheese’s Nutri- both humans and rat during digestion, or milk’s from milk (which contains tion Facts label shows that models is finding that unique fat profile and milk sugar or lactose, the it contains carbohydrate, cheese may not affect how it interacts with other carbohydrate in milk), then this means lactose, human blood fat levels foods. More research is some of the lactose is unless an added sugar is as once was thought. necessary to understand if drained off with the given in the ingredient list. Saturated fats raise the or how the saturated fats in cheese affect LDL and Common Cheese Styles high-density lipoprotein Style Common Characteristics Examples (HDL) cholesterol levels in Unripened cheese eaten within a few days or weeks of Cottage cheese, Farmer’s cheese, Feta*, the bloodstream. Fresh cheese being made Mascarpone, Ricotta, Chèvre, Queso Fresco Soft-textured high-moisture cheese (> 50%) cheese that may Soft-ripened Protein have a soft mold rind on the outside; classified based on its Brie and Camembert cheese texture Cheese is a great choice Semi-soft and Cheese with a moisture content between 39 and 50%, a Gouda, Edam, Havarti, Mozzarella, for a portable protein semi-hard cheese semi-soft texture, and is easy to slice Provolone, Swiss, Monterey Jack, and Colby option. Protein varies from Low-moisture-content cheese (< 39%); great for slicing and Hard cheese Cheddar, Parmesan, Romano grating minimal (cream cheese Semi-soft cheese made by washing the outside of the cheese at about 2 grams per Washed-rind Taleggio, American specialty cheeses with a brine to add texture and flavor ounce), moderate (Brie, Cheeses that are aged under specific conditions to develop Clothbound Cheddar and a variety of hard Natural-rind Feta, American, Mozza- a hard rind and some mold and then packaged cheeses Pasta Filata Curds that are stretched to a desired texture Mozzarella, Provolone, and string cheese rella at 4–6 grams per Cheese ripened with harmless flavorful blue mold cultures, ounce), to high (Muenster, Blue cheese giving the cheese blue or green veins/spots of mold; may be Roquefort, Gorgonzola, and Blue cheese Cottage Cheese, Provo- creamy or crumbly in texture lone, Parmesan, and Semi-soft or waxy cheese that has gas holes or “eyes” as a Cheese with eyes Swiss and Baby Swiss part of its appearance Swiss at 7–14 grams per Blend of fresh and aged cheese that are shredded, mixed, American cheese, processed cheeses, ounce) in different cheese Processed and heated with the addition of an emulsifier salt cheese spreads types. Adapted from Cornelisse et al., “Farmstead and Artisan Cheesemaking” (University Park: Penn State Extension, 2008). *Feta may be made with milk from goats or cows. The traditional source for this Greek cheese is sheep’s milk or a combination of sheep and goat milk. Examine Your Choices Food and issue What I buy What I plan to buy/change Cheese—need to control Purchase whole-fat Cheddar Purchase Cheddar cheese made from 2% milk saturated fat intake cheese Cheese—intake; watching Whole-fat variety; eat in moderation and watch Whole-fat variety calories serving size My Goal: To keep my saturated fat intake below 10% of my calories each day while still including cheese. Other Nutrients the type of milk used at least 60 days at or by using a mechanical Cheese has a place in (i.e., goat, sheep, cow, temperatures below 35°F press. At some point, the a healthy diet because it mixed), other processing for food safety reasons. cheese is salted by either also provides nutrients like characteristics (raw or Different processing salting the curds before the minerals calcium and pasteurized milk, fresh conditions are selected pressing or dry salting or phosphorus, along with or aged), or traditional and optimized for the brining the whole cheese vitamin D, all of which practices and names type of cheese to be after it is formed. The salt are important for good (Cheddar, Brie, Gouda, produced. Depending on helps control the mois- health, such as promoting etc.). Cheeses typically the kind of cheese being ture content, influences growth in children and fall into more than one made, specific bacterial the flavor and texture strong bones and teeth.
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