Tuesday, 7 January 2014

Calories and Fat in 30 Types of Cheese

For some people, the idea of giving up cheese when starting a diet is incomprehensible. It's one of those addictive foods that can make going without seem an impossible task.

Of course, simply reducing portion sizes should mean you can carry on enjoying your favourite cheese. However, cheese is generally high in fat and calories. And because it's so calorie dense, a portion size is very small, about the size of half an egg.

Not all cheeses are equal though. Cheese with a higher water content is usually lower in fat and calories. So, the harder the cheese, the higher the fat and calories.

To give you an idea of how they compare, I've prepared a chart showing 30 types of cheese commonly found in UK supermarkets. These are standard cheeses – not reduced fat types, and calories and fat are averages for each cheese. Any cheese with 20g or more of fat per 100g is classed as HIGH Fat!

Calories and Fat in 30 Types of Cheese
in calorie order



Cheese
Calories per 100g
Fat
per 100g
Cottage Cheese
Cottage Cheese plain
110
6
Ricotta Cheese Italy
Ricotta Cheese
133
10
Mozzarella Cheese
Mozzarella Cheese
239
18
Cream Cheese
Cream Cheese (full fat)
245
23
Feta Cheese Greece
Feta
270
22
Goat Cheese
Goat Cheese
275
25
Camembert cheese
Camembert
285
22
Gorgonzola Cheese Italy
Gorgonzola
310
26
Halloumi Cheese Greece
Halloumi
316
25
Edam Cheese Dutch
Edam
318
23
Port Salut Cheese
Port Salut
322
26
Roquefort Cheese French
Roquefort
355
31
Brie Cheese
Brie
365
32
Gouda Dutch Cheese
Gouda
365
30
Monterey Jack Cheese American
Monterey Jack
365
29
Dolcelatte Cheese
Dolcelatte
366
32
Caerphilly Cheese UK
Caerphilly cheese
381
32
Jarlsberg Cheese
Jarlsberg
384
28
Cheshire Cheese UK
Cheshire   
385
32
Lancashire Cheese UK
Lancashire
385
32
Wensleydale Cheese
Wensleydale
385
32
Parmesan Cheese Italy
Parmesan
389
28
Emmental Cheese Europe
Emmental
390
31
Gruyere Cheese France
Gruyere
400
32
Cheddar Cheese UK
Cheddar cheese
410
34
Blue Stilton Cheese UK
Stilton
410
35
Double Gloucester Cheese UK
Double Gloucester
411
34
Red Leicester Cheese
Red Leicester
415
34
Mascarpone Cheese Italy
Mascarpone
440
45
Manchego Cheese Spain
Manchego
450
38

Two or three servings of dairy produce are recommended per day. If you choose to include cheese as one of these, then one serving size for hard cheese is 40g (1.5oz) or for soft cheese 125g (4.5oz).

Tip for eating hard cheese:

For hard cheeses, slice the portion size from the main block and put the rest back in the fridge. Then using a sharp knife, very thinly slice your cheese portion and you’ll be able to make it go a lot further. You'll still get the taste but without all those extra calories and fat.

Read How much is a food serving size for more information on portion sizes for different food groups.

© Diets and Calories

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