While it is true that many types of cheese may be high in saturated fat and sodium, this food also contains important nutrients, such as protein and calcium. To help you choose which options to enjoy, here’s our list of the healthiest cheeses, ranked (roughly!) Nutrition info: 111 calories per ounce, 7 g fat, 4 g saturated fat, 1 g carbs, 10 g protein, 333 mg sodium. For more health and nutrition information, sign up for Openfit for free today! “The more cheese we use, the more fat, saturated fat, calories, and sodium we’ll add to a dish.”, Nutrition info: 72 calories per ounce, 4.5 g fat, 3 g saturated fat, 1 g carbs, 7 g protein, 175 mg sodium. We’ve devised a nutrient density scoring system to compare foods to each other. Because ricotta is equally at home in both sweet and savory dishes, it can be a great way to add protein to meals at any time of day. The healthiest cheese is both a broader range of nutrients, as well as higher concentrations of those nutrients on a per-calorie basis than other cheeses. But more specifically, the breakdown of fatty acids is important to consider as they each affect cholesterol levels differently. And Lynch says although whole-milk and part-skim varieties of this healthiest cheese are both low-cal—49 and 39 for one ounce respectively, "you can get away with part-skim ricotta in recipes. Cheese is usually only consumed in very small quantities and often come from sheep (pecorino) or goat (feta) instead of cows. Not all cheese can be made low-fat, but cheddar can — so reach for those versions if you can find them. Points were allocated in a similar way. Goat cheese tends to have a lower micronutrient profile. This Healthier Green Bean Casserole is the perfect addition to your Thanksgiving spread. Kids and adults alike enjoy the on-the-go pleasure of portable string cheese. JENNA BIRCH 22:14, Sep 04 2019. Although this isn’t the kind of cheese you’ll usually find on top of pizza or mixed in with macaroni, it’s still a cheese, and it’s an easy source of added protein to keep in your fridge. The best cheese for weight loss would be a low calorie cheese measured by calorie density. See the heart health profile of 13 vegetable oils! 30, 2016. When you find yourself in front of a cheese tray laden with it, “try to limit yourself to one serving and then walk away,” she says. While cheese snobs might not rank American cheese as their favorite contender for, say, a picnic in the park, American cheese isn’t that bad from a nutritional standpoint. The healthiest cheeses, ranked by fat quality. Kerrygold: A much more common and still healthy brand is Kerrygold. Intake’s commitment and mission is to radically improve global health. On a per-calorie basis, concentration compares cheeses as if they were equal parts of your diet. And a few cheeses have atypically high amounts of other micronutrients. Now that you know where your cheese comes from, here are a few categories of cheeses ranked for you from healthiest to do-not-touch. “Stick to a half-ounce up to one ounce at a time.” (Use that nutrition label to help you eyeball it.). No one can see them if they're covered in fat. By comparing them on this measure, you can compare what are low sodium cheeses by weight. #2 – Blue cheese . It's hard to live without cheese—especially when you're a college student and eat pizza every night. But it can quickly lead to overconsumption of calories if you aren’t careful. Opt for part-skim over whole-milk ricotta, and, again, compare sodium levels if you’re looking at different store brands. Fat quality refers to the fatty acid profile. Washington | … String Cheese. Share. And opt for sharp over mild, says Giancoli, because “you get more bang for your buck with flavor.”, Nutrition info: 49 calories per ounce, 2 g fat, 1 g saturated fat, 0.5 g carbs, 7 g protein, 244 mg sodium. Having previously ranked dairy products and types of milk by how healthy they are, we’re now ranking categories of cheese (note, not specific brands—that would take several thousand years) because frankly, there’s nothing we’re not happy to completely ruin for ourselves.. There are two ways to measure low sodium cheeses. Determining what is the healthiest cheese is really asking what cheese has the best fat profile. But each nutrient was measured on a _per calorie _basis. Nutrition info: 38 calories per slice (¾ ounce), 1.5 g fat, 1 g saturated fat, 1 g carbs, 5 g protein, 376 mg sodium. 1. In other words, if you swapped an equal amount of calories of one low sodium cheese for another, which would have the lower sodium concentration. Indeed, fat-heavy cheese is laden with calories that can lead to obesity if not eaten in moderation. It tends to be a smart choice for fat content and has a good amount of protein (though it can be a significant source of sodium, so look at those labels). For example, palmitic acid tends to raise LDL cholesterol more than it does HDL cholesterol (lower the HDL:LDL ratio) and should be reduced in your diet. ), To keep your cheese consumption as healthful as possible, “you have to be careful with portion size,” Giancoli says. There’s a reason that the grilled cheese is famous among Americans -- it tastes delicious! This product is not intended to diagnose, treat, cure or prevent any disease. Facebook; Twitter; Whats App ; Reddit; Email; If you're a die-hard cheese … If you’re interested in learning more about a story, you may find clickable links to the sources within the article or below in the source section. Cottage cheese is the best cheese for health, determined by its micronutrient density and macronutrient profile, cottage cheese is a low sodium cheese, and cottage cheese is a low calorie cheese, making it the best cheese for weight loss. If you see the fact checked button, that means that the article has been reviewed by an accredited Openfit expert. Fat can get a bad rap in some circles, and fat is praised in others. See a snapshot of our analysis of the sodium content of each cheese below. You want to eat a healthy diet and know you shouldn’t overdo it on cheese - yet cheese is delicious! If you're looking for the leanest option, your best bet is fresh cheese. “As with salt, you taste it more on the surface than mixed in,” she says. Plus, the slices make portion control much easier. Cheese gives our favorite foods flavor and zest. Forbes. Cheese does not need to be an enemy of a healthy lifestyle. This cheese is made from 100% grass-fed cow milk, which, as we discussed, is absolutely the best and healthiest option. Soft cheeses, she said, tend to have less fat than hard cheeses. At Openfit, we take facts seriously. If you are asking yourself, what is the healthiest cheese, you are likely experiencing an internal conundrum. Every Kind of Cheese, Ranked from Ew to OMG The hardest thing we ' ve ever done. Choose low-fat versions (one or two percent milk fat) over whole milk, and watch those labels to find a brand that’s lower in sodium. Goat, Feta, Mozzarella, Ricotta, and Cottage Cheese Higher in protein and lower in calories, these fresh cheeses are considered to be the healthiest for you. 1.Goat, Feta, Mozzarella, Ricotta, and Cottage Cheese. Nearly half of Americans have hypertension; thus, dietary guidelines recommend obtaining no more than roughly 2300 mg of sodium per day. There are plenty of coffee options if you're cutting out sugar, you just need to know what to order. On a per-calorie basis, though, both ricotta cheese and Swiss cheese tie for first. Not too much, not too little. Keep reading to find out the 6 healthiest cheeses you can eat, plus tips on how to know if a cheese is truly good for you. Another way to compare low sodium cheeses is by sodium concentration. 1. Well nature has the perfect replacement for you! Nutrition info: 100 calories per ounce, 8 g fat, 5 g saturated fat, 1 g carbs, 6 g protein, 325 mg sodium. 1. “Slices are often less than an ounce, and you may find you only need one,” says Giancoli. Now, their cheeses are made from cows who have been fed a diet of 80% grass, while the other 20% is grain. This means, for every calorie of cheese you gleefully consume, you will also consume some amount of nutrients (i.e., saturated fat, calcium, etc.). While Lauric acid raises both too, but HDL by a larger amount (although higher HDL concentrations and their correlation to health is still under debate, too). Nutrition info: 81 calories per four-ounce serving, 1 g fat, 0.7 g saturated fat, 3 g carbs, 14 g protein, 459 mg sodium. Overall, they tend to correlate with cohorts with unhealthy heart health profiles compared to those who eat more unsaturated fats (although there is equally poor heart health profiles for those who switch from saturated fats to refined carbohydrates). And because all cheese is delicious, you might as well choose the cheese with the least calories. Both Greek and Bulgarian feta are high in protein and low in calories (80 calories and 7g protein per 1oz), making them ideal choices for someone trying to slim down while lifting weights. Higher in protein and lower in calories, these fresh cheeses are considered to be the healthiest for you. The healthiest cheeses ranked by sodium content.