Low fat cheese nutrition facts

Low fat cheese nutrition facts DEFAULT

The 9 Healthiest Types of Cheese

Cheddar is a widely popular semi-hard cheese from England.

Made from cow’s milk that has been matured for several months, it can be white, off-white, or yellow. The taste of cheddar depends on the variety, ranging from mild to extra sharp.

One ounce (28 grams) of whole-milk cheddar contains ():

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

In addition to being rich in protein and calcium, cheddar is a good source of vitamin K — especially vitamin K2 ().

Vitamin K is important for heart and bone health. It prevents calcium from being deposited in the walls of your arteries and veins ().

Inadequate vitamin K levels can cause calcium buildup, inhibiting blood flow and leading to an increased risk of blockages and heart disease (, , ).

To prevent calcium deposits, it’s important to get enough vitamin K from foods. As K2 from animal foods is better absorbed than K1 found in plants, K2 may be especially important for preventing heart disease ().

In fact, one study in over 16,000 adult women linked higher vitamin K2 intake to a lower risk of developing heart disease over 8 years ().

Eating cheddar is one way to increase your vitamin K2 intake. You can add it to charcuterie plates, vegetable dishes, burgers, and eggs.

Summary Cheddar is rich in vitamin K2, a nutrient that prevents calcium from building up in your arteries and veins. Getting enough K2 may decrease your risk of heart disease.
Sours: https://www.healthline.com/nutrition/healthiest-cheese

What is the healthiest cheese?

Cheese is rich in essential nutrients, such as amino acids, protein, fatty acids, and vitamins and minerals, but not all cheeses have the same nutritional benefits. Some cheeses are healthier than others.

Cheese is a dairy product that is made from milk and milk products. It has a wide range of flavors and textures and is a staple food in many cultures.

Cheese can be the product of the milk of cows, sheep, goats, and buffalo, among other animals.

This article lists the eight healthiest cheeses and the cheeses a person may want to avoid if they are looking for a healthy option. It gives the nutritional data based on 21 g portions, which is roughly 1 medium slice or portion.

Learn how many calories a person should eat daily here.

1. Mozzarella

Mozzarella is a soft cheese that was first made in Italy. It is usually made from buffalo or cow’s milk.

Mozzarella is relatively low in fat and calories. This makes it a healthier cheese option compared to others.

Mozzarella probiotics such as the bacteria Lactobacillus casei and Lactobacillus fermentum.

As a revealed, Lactobacillus fermentum is great for a person’s immune system, can prevent upper respiratory infections, and can reduce a person’s blood cholesterol.

Learn about probiotics here.

2. Cheddar

Cheddar is a semi-hard cheese that originated in England. It is made from cow’s milk.

Cheddar is higher in fat, calories, and sodium compared to other cheeses. However, its vitamin content can bring many health benefits.

Cheddar is in vitamin K, especially in full fat form.

According to a 2015 review, studies have found that 5 mg of vitamin K a day can reduce the chances of bone fractures in females by 50%, and their cancer risk by 75%.

Vitamin K is also good for heart health, as vitamin K2 can prevent or reverse calcification in the arteries.

Learn about vitamin K here.

3. Ricotta

Ricotta is a soft Italian cheese that is made from whey in leftover milk from the production of other cheeses.

Ricotta cheese is much lower in calories and fat than other cheeses.

Ricotta is made from whey protein, which can significantly cholesterol, including harmful LDL cholesterol, according to a 2020 study.

Whey protein may also have anti-cancer effects, according to a 2014 study. Alpha-lactalbumin is a whey protein found in milk that has been found to selectively target and kill cancer cells.

Find out more about whey protein here.

4. Goat cheese

Goat cheese is made from goat milk. It has a tangy taste and soft texture.

A 21 g portion of goat cheese is low in calories, but relatively high in fat compared with other cheeses.

According to a 2017 study, the oligosaccharides in goat milk provide the stomach with beneficial bacteria to help it protect the body against illnesses.

It is also a rich source of vitamin A, which keeps the eyes healthy and vision in low light conditions.

Learn about vitamin A here.

5. Feta

Feta is a Greek cheese made from sheep’s milk.

Although feta is higher in sodium than other cheeses, it is lower in calories.

Feta is a very nutritious cheese, with 100 g providing 337 mg of phosphorus, which is half of the daily recommendation for adults of both sexes.

Phosphorus and calcium are both important for bone and dental health.

Learn about phosphorus here.

6. Swiss cheese

Swiss cheese comes from Switzerland. It is made from cow’s milk. Gas bubbles, produced by bacteria that help to turn milk into cheese, form all over the cheese and create its characteristic holes.

Swiss cheese is a low-calorie cheese, as it only takes up 4% of a person’s daily calorie allowances. It is relatively low in fat and sodium.

Swiss cheese is a good source of protein. Protein is important for muscle and bone health.

Swiss cheese also contains Lactobacillus helveticus, which is a type of lactic acid bacteria. Lactobacillus helveticus has anti-inflammatory and antioxidant properties, which may prevent diseases as well as reduce fatigue and muscle damage.

Learn about lactic acid in food here.

7. Blue cheese

Blue cheese is made from Penicillum mold cultures. It has a strong taste and smell and has blue veins running through it.

According to the National Health Service, a person should only consume up to 2.4 g of sodium per day, which is equal to about 1 teaspoon. Blue cheese is high in sodium, which can contribute to high blood pressure and heart disease.

Blue cheese is rich in calcium, with just one slice providing 11% of the for an adult aged between 19 and 50.

Calcium is known for keeping bones healthy and promoting bone strength as a person ages. It also helps the blood clot normally.

Learn about calcium here.

8. Cottage cheese

Cottage cheese is a fresh cheese with a mild flavor and creamy texture. It is made from curdled cow’s milk.

Cottage cheese is very low in calories and fat.

Cottage cheese is rich in vitamin B-12. Vitamin B-12 helps to keep the nerve and blood cells healthy.

Getting enough vitamin B-12 can also help megaloblastic anemia, which makes people feel tired and weak.

Learn about vitamin B-12 here.

Other healthy properties of cheeses

  • Low in salt: The following cheeses are low in salt:
    • Swiss cheese
    • cottage cheese
    • ricotta
  • High in calcium: The following cheeses are high in calcium:
    • blue cheese
    • Swiss cheese
    • feta
    • mozzarella
  • High in protein: The following cheeses are high in protein:
    • cottage cheese
    • blue cheese
    • Swiss cheese
    • goat cheese
    • mozzarella
  • For gut health: The following cheeses contain probiotics:
  • Lactose intolerance: According to a 2019 study, some people with lactose intolerance can tolerate cheese with little or no lactose. The following cheeses contain little or no lactose:
    • gouda
    • parmesan
    • cheddar
    • Swiss cheese

In pregnancy

Unpasteurized cheeses may not be safe to eat during pregnancy, as pregnant people are 10 times more likely to get listeriosis, which is food poisoning from bacteria that can grow in unpasteurized milk.

While soft cheeses such as brie, camembert, and feta are often pasteurized in the U.S., it’s important to check the label to be sure.

The following cheeses are good options for a pregnant person:

  • cheddar
  • mozzarella
  • goat cheese
  • cottage cheese
  • ricotta
  • halloumi

Cheeses to avoid

A person should avoid the following types of cheese if they wish to keep their fat or sodium intake low:

  • halloumi
  • brie
  • camembert
  • parmesan
  • mascarpone


There are thousands of different types of cheese and they all vary in their nutritional content and health benefits.

Some cheeses, such as cottage cheese, are very healthy because they are low in calories and fat but high in calcium. Others contain a lot of sodium and should only be eaten in small amounts.

If a person has particular health goals and wants to enjoy cheese as part of their diet, they should research the nutritional contents of the cheeses they like to make sure they are suitable for their diet.

Sours: https://www.medicalnewstoday.com/articles/healthiest-cheese
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Cheese, reduced fat, cheddar

Select portion size:
Nutrition Facts
Portion Size21 g
Amount Per Portion66
% Daily Value *
Total Fat 4.3g6 %
   Saturated Fat 2.6g13 %
Cholesterol 16mg5 %
Sodium 132mg6 %
Total Carbohydrate 0.6g0 %
   Dietary Fiber 0g0 %
   Sugar 0.1g
Protein 5.7g11 %
Vitamin D 0.06mcg0 %
Calcium 159.81mg12 %
Iron 0.03mg0 %
Potassium 13mg0 %
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2,000 calories a day is used for general nutrition advice.
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Cheese, reduced fat, cheddar, calories by source

Cheese, reduced fat, cheddar, percentiles

Badges: low carb

Cheese, reduced fat, cheddar nutrition facts and analysis per serving

Vitamin A, RAE30.45 mcg3 %
  Carotene, alpha0.00 mcg
  Carotene, beta5.88 mcg
  Cryptoxanthin, beta0.21 mcg
  Lutein + zeaxanthin0.84 mcg
  Lycopene0.00 mcg
  Retinol29.82 mcg
Thiamin[Vitamin B1]0.004 mg0 %
Riboflavin[Vitamin B2]0.083 mg6 %
Niacin[Vitamin B3]0.030 mg0 %
Pantothenic acid[Vitamin B5]0.082 mg2 %
Vitamin B60.018 mg1 %
Vitamin B12[Cobalamin]0.30 mcg12 %
  Vitamin B12, added 0.00 mcg
Folate, DFE[Vitamin B9]4.20 mcg1 %
  Folate, food 4.20 mcg
  Folic acid 0.00 mcg
Vitamin C[Ascorbic acid]0.0 mg0 %
Vitamin D0.06 mcg0 %
Vitamin E (alpha-tocopherol)0.10 mg0 %
  Vitamin E, added 0.00 mg
  Tocopherol, alpha 0.10 mg
  Tocopherol, beta 0.00 mg
  Tocopherol, delta 0.00 mg
  Tocopherol, gamma 0.02 mg
  Tocotrienol, alpha 0.00 mg
  Tocotrienol, beta 0.00 mg
  Tocotrienol, delta 0.00 mg
  Tocotrienol, gamma 0.00 mg
Vitamin K0.3 mcg0 %
Choline3.2 mg

Calcium, Ca159.81 mg12 %
Copper, Cu0.009 mg1 %
Iron, Fe0.03 mg0 %
Magnesium, Mg5.67 mg1 %
Manganese, Mn0.007 mg0 %
Phosphorus, P109.20 mg16 %
Potassium, K13.23 mg0 %
Selenium, Se7.5 mcg14 %
Sodium, Na131.88 mg6 %
Zinc, Zn0.93 mg8 %

Proteins and Aminoacids
Protein5.74 g11 %

Carbohydrate0.56 g0 %
  Fiber0.0 g0 %
  Sugars0.05 g
    Fructose0.00 g
    Galactose0.01 g
    Glucose0.00 g
    Lactose0.04 g
    Maltose0.00 g
    Sucrose0.00 g
  Net carbs0.56 g

Fats and Fatty Acids
Cheese, reduced fat, cheddar, fatty acids by type

Omega-3Omega-6 Omega-6 / Omega-3 ratio
0.01 g0.11 g10.60

Fat4.29 g6 %
  Saturated fatty acids2.646 g13 %
    Butanoic acid0.092 g
    Decanoic acid0.118 g
    Docosanoic acid 0.002 g
    Dodecanoic acid0.135 g
    Eicosanoic acid 0.007 g
    Heptadecanoic acid 0.027 g
    Hexadecanoic acid1.209 g
    Hexanoic acid0.076 g
    Octadecanoic acid0.453 g
    Octanoic acid0.048 g
    Pentadecanoic acid 0.048 g
    Tetracosanoic acid 0.001 g
    Tetradecanoic acid0.430 g
  Monounsaturated fatty acids1.114 g
    Cis-hexadecenoic acid 0.055 g
    Cis-octadecenoic acid 0.877 g
    Docosenoic acid0.000 g
    Docosenoic cis acid 0.000 g
    Docosenoic trans acid 0.000 g
    Eicosenoic acid0.008 g
    Heptadecenoic acid 0.008 g
    Hexadecenoic acid0.069 g
    Octadecenoic acid0.985 g
    Pentadecenoic acid 0.000 g
    Tetracosenoic cis acid 0.001 g
    Tetradecenoic acid 0.042 g
    Trans-hexadecenoic acid 0.014 g
    Trans-octadecenoic acid 0.108 g
  Polyunsaturated fatty acids0.188 g
    α-linolenic acid n-3 (ALA) 0.01 g
    γ-linolenic acid n-6 (GLA) 0.00 g
    Cis,cis-eicosadienoic n-6 acid 0.001 g
    Linoleic acid n-6 (LA) 0.10 g
    Docosahexaenoic n-3 acid (DHA)0.00 g
    Docosapentaenoic n-3 acid (DPA)0.00 g
    Docosatetraenoic acid 0.001 g
    Eicosadienoic acid 0.005 g
    Eicosadienoic n-3 acid 0.000 g
    Eicosadienoic n-6 acid 0.005 g
    Eicosapentaenoic n-3 acid (EPA)0.00 g
    Eicosatetraenoic acid0.007 g
    Octadecadienoic CLAs acid 0.021 g
    Octadecadienoic acid0.156 g
    Octadecatetraenoic acid0.000 g
    Octadecatrienoic acid0.013 g
    Trans-octadecadienoic acid 0.031 g
    Trans-octadecatrienoic acid 0.001 g
  Fatty acids, total trans0.154 g
    Fatty acids, total trans-monoenoic 0.122 g
    Fatty acids, total trans-polyenoic 0.032 g

Cholesterol15.96 mg5 %

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Cheese, reduced fat, cheddar contains 66 calories per 21 g portion. This portion contains 4.3 g of fat, 5.7 g of protein and 0.6 g of carbohydrate. The latter is 0.1 g sugar and 0 g of dietary fiber, the rest is complex carbohydrate. Cheese, reduced fat, cheddar contains 2.6 g of saturated fat and 16 mg of cholesterol per serving. 21 g of Cheese, reduced fat, cheddar contains IU vitamin A, 0.0 mg of vitamin C and 0.06 mcg of vitamin D as well as 0.03 mg of iron, 159.81 mg of calcium and 13 mg of potassium. Cheese, reduced fat, cheddar belong to 'Dairy and Egg Products' food category.
Sours: https://www.nutritionvalue.org/Cheese%2C_reduced_fat%2C_cheddar_nutritional_value.html
Top Cheeses to Eat on Keto (and avoid)

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Is Cheese OK For Weight Loss?

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