How cheese is made and the kind of milk used determine its nutritional value and flavour.Cheese promotes bone health, muscle function, and general well-being since it is high in protein, calcium, and good fats. Cheese consumption may even help people lose weight and avoid osteoporosis and heart disease.Cheese is a milk derivative that is mostly produced by the coagulation of a milk protein known as casein.
1. Mozzarella Cheese
A soft white cheese with a high moisture content is mozzarella. It came from Italy and is often produced from the milk of Italian cows or buffalo.
Probiotic-producing bacteria, such as Lactobacillus casei and Lactobacillus fermentum strains, are also found in mozzarella.
- Calories: 85
- Protein: 6 g
- Fat: 6 g
- Carbs: 1 g
- Sodium: 6% of the Daily Value (DV)
- Calcium: 11% of the DV
2. Cheddar Cheese
Cheddar is one of the most widely consumed cheeses, known for its rich, sharp flavor and smooth texture. It is an excellent source of calcium, protein, and vitamin K, which contribute to strong bones and teeth. Cheddar pairs well with sandwiches, omelets, and salads, making it a versatile choice for daily consumption.
- Calories: 115
- Protein: 7 g
- Fat: 9 g
- Carbs: 1 g
- Sodium: 8% of the DV
- Calcium: 15% of the DV
3. Blue Cheese
Sheep, goat, or cow milk that has been cured with cultures from the mould Penicillium is used to make blue cheese.
Usually white, it has patches and veins that are blue or grey. The mould used to make blue cheese gives it a strong, acidic flavour and a unique smell.
- Calories: 100
- Protein: 6 g
- Fat: 8 g
- Carbs: 1 g
- Sodium: 14% of the DV
- Calcium: 12% of the DV
4. Ricotta Cheese
The watery components of the milk from cows, goats, sheep, or Italian water buffalo that are left over after other cheeses are formed are used to make ricotta, an Italian cheese. Ricotta is frequently referred to be a lighter form of cottage cheese due to its creamy texture.
- Calories: 42
- Protein: 2 g
- Fat: 2.9 g
- Carbs: 2 g
- Sodium: 1.4% of the DV
- Calcium: 4.5% of the DV
5. Feta Cheese
Originally from Greece, feta is a soft, salty white cheese. Usually, goat or sheep milk is used to make it. While goat’s milk feta is milder, sheep’s milk gives it a strong, acidic flavour.
Feta can have a lot of sodium because it is packed in brine to keep it fresh. But compared to most other cheeses, it usually has fewer calories.
- Calories: 75
- Protein: 4 g
- Fat: 6 g
- Carbs: 1 g
- Sodium: 14% of the DV
- Calcium: 11% of the DV
6. Switzerland Cheese
Swiss cheese is renowned for its mild, nutty flavour and distinctive holes. Protein and vitamin B12, which support energy synthesis and brain function, are abundant in it. It melts flawlessly, which makes it an excellent choice for omelettes, burgers, and sandwiches. It is heart-friendly since it has fewer salt.
- Calories: 111
- Protein: 8 g
- Fat: 9 g
- Carbs: less than 1 g
- Sodium: 2% of the DV
- Calcium: 19% of the DV
The majority of cheeses are high in calcium and protein, and some have other health advantages. Specifically, some cheeses may have nutrients that lower your risk of heart disease, boost bone health, aid in weight loss, and support gut health.
