However, cheese is also an excellent source of protein, calcium, and several other nutrients. Eating cheese may even aid weight loss and help prevent heart disease and osteoporosis.
That said, some cheeses are healthier than others. Mozzarella is a soft, white cheese with high moisture content. Mozzarella is lower in sodium and calories than most other cheeses. One ounce 28 grams of full-fat mozzarella contains 1 :. Mozzarella also contains bacteria that act as probiotics, including strains of Lactobacillus casei and Lactobacillus fermentum 2 , 3 , 4. Both animal and human studies show that these probiotics may improve gut health, promote immunity, and fight inflammation in your body 5 , 6 , 7 , 8.
One study in 1, older adults found that drinking 7 ounces ml per day of fermented dairy containing Lactobacillus fermentum for 3 months significantly reduced the duration of respiratory infections, compared to not consuming the drink 9.
Therefore, dairy products like mozzarella that contain this probiotic may strengthen your immune system and help fight infections. However, more research is needed. Mozzarella tastes delicious in Caprese salad — made with fresh tomatoes, basil , and balsamic vinegar — and can also be added to many recipes. It is typically white with blue or grey veins and spots. The mold used to create blue cheese gives it a distinctive odor and bold, tangy flavor.
Blue cheese is very nutritious and boasts more calcium than most other cheeses. One ounce 28 grams of whole-milk blue cheese contains 1 :. Since blue cheese is high in calcium, a nutrient necessary for optimal bone health , adding it to your diet may help prevent bone-related health issues.
In fact, adequate calcium intake is linked to a reduced risk of osteoporosis, which causes bones to become weak and brittle 11 , 12 , Blue cheese tastes great on top of burgers, pizzas, and salads made with spinach, nuts , and apples or pears. Feta is a soft, salty, white cheese originally from Greece. Since feta is packaged in brine to preserve freshness, it can be high in sodium. However, it is typically lower in calories than most other cheeses.
One ounce 28 grams of full-fat feta cheese provides 1 :. Feta, like all full-fat dairy, provides conjugated linoleic acid CLA , which is associated with reduced body fat and improved body composition 14 , 15 , One study in 40 overweight adults found that taking 3.
Thus, eating CLA-containing foods like feta may help improve body composition. To add feta cheese to your diet, try crumbling it over salads, adding it to eggs, or whipping it into a dip to eat with fresh vegetables. Cottage cheese is much higher in protein than other cheeses. Since cottage cheese is high in protein but low in calories, it is often recommended for weight loss.
Several studies indicate that eating high-protein foods like cottage cheese can increase feelings of fullness and help decrease overall calorie intake, which in turn may lead to weight loss 19 , A study in 30 healthy adults found that cottage cheese was just as filling as an omelet with a similar nutrient composition 21 , Thus, adding cottage cheese to your diet may help you feel fuller after meals and reduce your calorie intake.
It tastes great spread on toast, blended into smoothies, added to scrambled eggs, or used as the base for dips. Ricotta is an Italian cheese made from the watery parts of cow, goat, sheep, or Italian water buffalo milk that are left over from making other cheeses. Ricotta has a creamy texture and is often described as a lighter version of cottage cheese. The protein in ricotta cheese is mostly whey, a milk protein that contains all of the essential amino acids that humans need to obtain from food Whey is easily absorbed and may promote muscle growth, help lower blood pressure, and reduce high cholesterol levels 24 , 25 , However, this study focused on whey supplements rather than whey from dairy foods Csatari was able to reverse his pre-diabetes diagnosis by cutting out added sugars from his diet with simple and tasty hacks like this one.
Made with organic milk from cows not treated with rBST and containing active and live culture probiotics, this protein-packed cottage cheese is a home run. This aged sweet and nutty cheese comes from only grass-fed cow milk.
A study on grass-fed milk found a marked difference from both organic and grain-fed cows in levels of omega fatty acids. Grass-fed cow milk contained a more optimal ratio of omega-6 to omega-3 acids, which can help to suppress health issues that include cardiovascular, inflammatory, and autoimmune diseases.
Of all possible vegan options, this cheese takes the dairy free cake. Made from only 5 ingredients, the first being cashew nuts, this tangy cheese is as simple as it versatile—great for pasta, salads, or standing alone on a cheese board! The cashews up the fat content but also provide a great source of protein and iron that you won't find in other dairy-free alternatives.
Recently free of additive carrageenan, a thickening agent derived from seaweed which has been linked to abdominal inflammation and discomfort, this cheese earns it's spot back on our best list after it's temporary trip down our worst. Samuels likes these creamy wedges for portion control, because with cheese this delicious, stopping at one serving size can be a challenge. Make any dish better with a sprinkle of organic…wood chips?!
Yes, you heard that right. This organic company uses cellulose, aka wood chip powder, to prevent caking of their cheese product in the bag, although they do proudly specify that their cheese isn't bleached with chlorine in the ingredient list thanks? The truth is, shredded cheese in most all brands contains cellulose so if you want to avoid wood chips in your salad, opt for a block of cheese and grate it the old fashioned way, your body will thank you.
Yes, this one uses cornstarch instead of wood chips to prevent caking, but they also use a boatload of artificial color to give their cheese it's fluorescent orange color—another shredded cheese fail we want far from our next salad.
The ingredient list for this cream cheese alternative is as long as it is highly processed and bad for your health. Mixed into a blend of expeller pressed oils and water, processed gums and cellulose we'll say it again, wood chips are added to give this imitation mixture it's cream cheese-like texture. Containing only 1 gram of protein and no vitamins or minerals such as calcium, this cream cheese gives new meaning to the term empty calories. We're gonna need a lot a lakes in the land to keep hydrated after these yellow American singles.
A school lunch favorite because of the satisfying feeling when you successfully separate it's two-toned twist, the nutrition in this mozzarella and cheddar string cheese is fine by us. We could do without the added dyes that give it it's fun colors though, and so could you. Completely void of protein, vitamins, and minerals—these vegan cheese blocks have 0 nutritional value and are packed with saturated fats and sodium.
The third ingredient behind water and coconut oil is also modified food starch, which although is thought in itself to be safe, is processed with chemicals that some nutritionists question—you've gouda be kidding me.
Beware any cheese labeled "pasteurized process cheese food" or even worse, "cheese product. A mixture of 16 ingredients including milk protein concentrate, whey, and a lot of processed additives. What happens when you take out the natural fats in a product like cottage cheese?
A quarter-cup serving of shredded mozzarella has just about the same numbers as fresh, but you can save yourself some fat and calories by shopping for part-skim or reduced-fat mozzarella. It'll last even longer if you change the water daily. We love feta over salad, on a charcuterie board next to some olives or on a juicy grilled burger.
To store block feta or feta in brine or liquid, it's important to keep it moist so it doesn't dry out.
Either keep the feta in an airtight container in its brine, or make your own brine with water and salt if it was packaged dry. Your teeth and bones will thank you. How to Store It: Though it isn't totally necessary to keep Swiss cheese in the fridge, refrigeration will no doubt extend its shelf life. To store, wrap the Swiss in parchment or wax paper, then cover it in plastic wrap. One ounce has 10 percent of your daily sodium whereas Swiss only has 1. Since it's a low-moisture, hard cheese, it doesn't technically need to be chilled, though refrigeration will preserve its texture and flavor longer.
This salty topper is basically required for every pasta dish, pizza and Caesar salad, and it complements acidic or rich sauces beautifully with a punch of salt and tang. On the plus side, it has 10 grams of protein and only calories per ounce. This prevents air exposure, which can discolor the cheese and thicken the rind.
Use it: Zucchini Salad with Lemon and Parmesan. Reduced-fat cheeses, also labeled as light or low-fat, are made with part-skim milk, which saves you in the fat and calorie departments. In short, cheddar is bae. Using paper for the first layer allows the cheese to breathe, while tightly wrapped plastic could promote moisture that leads to bacteria. Use it: One-Pot Mac and Cheese. This salty, beyond-tangy number can do so much more than top a salad though nothing pairs with dried cranberries, pecans, spinach and a maple vinaigrette better than this guy.
Creamy pastas are a no-brainer, as are burgers and jam-slathered bread. It can hold its own with the rest of our picks, thanks to a modest 6 grams of total fat and a low sodium percentage. If it's semi-hard goat cheese, wrap it in parchment or wax paper first, then foil or plastic wrap.
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