Cheese is processed food but, it is also a good source of calcium and protein. Along with those benefits come the negatives such as high cholesterol, saturated fat and sodium. Cheese is a main staple for a lot of people and a food of choice for children, so it is important to know the nutritional information of each cheese to make healthy choices.
Below is a table of 18 different cheeses and their corresponding data. A comparison of 100 g (3.5 oz) of each is given. These numbers are courtesy of Skip the Pie search engine. There are other ways to introduce calcium and protein in your diet that does not have to be diary based, but if you insist on eating cheese, it’s important to know the facts so you can practice portion control.
Comparison Of 100 grams of 18 Cheeses (courtesy of Skip the Pie search engine)
| CHEESE | PROTEIN | CALORIES | TOTAL FAT | SATURATED FAT | CHOLESTEROL | SODIUM | CALCIUM |
|---|---|---|---|---|---|---|---|
| Cheddar | 25g | 403 | 33g | 21g | 105mg | 621mg | 72% |
| Cheddar, low fat | 32g | 228 | 9g | 6g | 28mg | 808mg | 55% |
| Mozzarella, whole milk, low moisture | 22g | 318 | 25g | 16g | 89mg | 415mg | 57% |
| Mozzarella, low sodium | 36g | 370 | 23g | 14g | 71mg | 21mg | 96% |
| Mozzarella, nonfat | 36g | 159 | 0g | 0g | 20mg | 840mg | 109% |
| Parmesan, shredded | 37g | 415 | 27g | 17g | 72mg | 1696mg | 74% |
| Parmesan, reduced fat | 20g | 265 | 20g | 13g | 88mg | 1529mg | 111% |
| Parmesan, low sodium | 42g | 451 | 30g | 19g | 79mg | 63mg | 138% |
| Colby | 24g | 394 | 32g | 20g | 95mg | 604mg | 68% |
| Blue Cheese | 21g | 353 | 29g | 19g | 75mg | 1395mg | 53% |
| Cream Cheese | 6g | 342 | 34g | 19g | 110mg | 321mg | 10% |
| Cottage Cheese 1% milkfat | 12g | 72 | 1g | 1g | 4mg | 406mg | 6% |
| Gouda | 25g | 356 | 27g | 18g | 114mg | 819mg | 70% |
| Muenster | 23g | 368 | 30g | 19g | 96mg | 628mg | 72% |
| Feta | 14g | 264 | 21g | 15g | 89mg | 1116mg | 49% |
| Brie | 21g | 334 | 28g | 17g | 100mg | 629mg | 18% |
| Goat Cheese, hard | 9g | 128 | 10g | 7g | 30mg | 98mg | 25% |
| Goat Cheese, soft | 5g | 76 | 6g | 4g | 13mg | 105mg | 4% |
These numbers are meant as a guide. Check your individual packages for nutritional information. It appears the overall healthier choices are cottage cheese and soft goat cheese with low fat mozzarella as a viable option. Some low sodium cheese appear to still have high cholesterol while other low fat cheeses have high sodium content. It’s important that people age 50 and older keep their daily sodium intake to 1500 mg or less. The same goes for those with hypertension (high blood pressure). Use this table as a guide to make better choices and keep the consumption of cheese in your diet to a minimum.
