TOP 7 PICKS FOR HEALTHY CHEESE

BY: FITZ-GEORGE RATTRAY

If you are a cheese lover as many of us are and not lactose intolerant the next question is how do I choose a healthier cheese for myself?  To this end here are my top seven picks for real cheese. 

Feta 

Feta is a brined curd, giving the cheese a salty, tangy flavour. It is an aged cheese with a grainy texture and quite easily crumbled. This cheese is best used in salads and soup but is also used grilled or as regular table cheese. 

Features: lower fat and calories.  

One ounce serving – Calories 75, Fat 6grams, Protein 4 grams, 

 

Mozzarella 

Due to its high moisture content, this cheese has to be vacuum sealed for sale. However, Mozzarella is best served a day old, but can last up to a month when refrigerated. 

This cheese is commonly used to make pizza and pasta dishes. The taste ranges from mild to sharp, depending on the length of tie dipped in brine. It is also sold as String Cheese. Check your packaging to make sure it’s 100% mozzarella. 

One ounce serving – Calories 78, Fat5 grams, Protein 8 grams 

 

Italian ricotta 

Originally, this is a low-fat cheese made from whey instead of whole milk. It was made from sheep, goat, buffalo or cow’s milk and made using the whey leftovers from other cheese production.  

Ricotta means “recooked”, which gives the meaning to the cheese because it is the harvesting of the left-over protein in the whey via way of fermentation. 

One ounce serving – Calories 54, Fat 4 grams, Protein 3.5 grams 

 

Parmigiano Reggiano 

Parmigiano Reggiano (Parmesan) is normally made from unpasteurized cow’s milk – partially from whole milk and partially skimmed milk thus is lower in fat than other cheeses. 

It is especially easy to grate and its strong punchy flavour makes it ideal for soups and salads. It is especially a popular accompaniment for pasta dishes. 

One ounce serving – 119 calories, Fat 8 grams (fat free options available), 8 grams of protein.  

 

Gouda  

Gouda, when made from part-skim milk and aged at least a year, cuts the lactose content. Its smooth texture and mild taste allows for accompaniment to almost any dish. It is particularly great for sandwiches. Aged Gouda is usually served as a snack and goes well with wine. 

One ounce serving – 100 calories, 7.8 grams of fat, 7.1 grams of protein.  

 

Swiss 

There are different varieties of the Swiss, like Baby Swiss and Lacy Swiss. Baby Swiss is made from whole milk, while Lacy Swiss is made from low fat milk. Both have small holes and are mild in flavour. It is good in sandwiches, with eggs, with fruit or in cubes as a snack. 

One ounce serving – Calories 107.7, Fat8 grams, Protein 7.6 grams.  

Compared to some other cheeses, it’s low in sodium and potassium. Low sodium, low fat versions are available.  

 

Cottage Cheese  

This is an unaged and unprocessed cheese, perhaps in its most natural form. It is undrained, not pressed, allowing some of the whey to remain. The curd is washed to remove acidity, thus giving off a slightly sweet flavour. Cottage Cheese is usually low in fat, but some varieties are made from whole milk, which may contain high fat content. 

One ounce serving – Calories 46, Fat 1.3 grams, Protein 6 grams 

Sodium content tends to be high at 30%, but it compensates for its valuable vitamins and minerals. 

 

As always there is strong evidence that moderation is best, in this case a half to two ounces.  So, enjoy, in moderation and choose wisely.