Cheese is a rich source of calcium and protein and can be added to many different recipes and foods. Many types of cheese are also high in fat, which can contribute to weight gain and heart disease. Cheese has an important part in your diet when eaten in moderation. Knowing what types of cheese offer the most nutrition can help you consume the best cheeses for your health.
American
American cheese is a common addition to hamburgers and grilled cheese sandwiches and may be one of the most nutritious cheeses you can eat. Real American cheese, versus processed versions, is low in calories with 38 per slice, note Dayle Hayes and Rachel Laudan in their book, "Food and Nutrition." One slice only has about 1.5 g of fat as well. One serving supplies 144 mg of calcium and 5 g of protein. It does contain about 300 mg of sodium per slice, so it is important to eat in moderation.
Part-Skim Mozzarella
Mozzarella cheese made with part-skim milk is one of the most nutritious cheeses because it is lower in fat and calories than cheeses made with whole milk. A serving of part-skim mozzarella cheese has about 4.5 g of fat and 72 calories, notes HealthCastle.com, a website that works to educate consumers about various health issues. Part-skim mozzarella provides a good amount of calcium with 222 mg per serving and is one of the cheeses with the least amount of sodium -- 175 mg per serving. Part-skim mozzarella can be added to pizza or pasta dishes for a boost of nutrition.
Swiss Cheese
Swiss cheese pairs well with deli meat sandwiches and is often added to mushroom burgers. Hayes and Laudan note that Swiss cheese is among the most nutritious because it is fairly low in fat, calories and sodium, but is high in protein and calcium. A serving of Swiss cheese contains 106 calories, 7.75 g of fat and 54 mg of sodium. A serving of Swiss cheese also supplies 221 mg of calcium and 7.5 g of protein.
Gruyere
Gruyere cheese is often considered to be a gourmet cheese, but it is also one of the lowest-sodium cheeses you can add to your diet. One serving of Gruyere contains about 95 mg of sodium. Gruyere cheese has 117 calories and about 9 g of fat per serving. It supplies a good amount of calcium with 287 mg in one serving. Gruyere cheese pairs well with crackers or can add depth to a grilled cheese sandwich or hamburger.
References
- "Food and Nutrition"; Dayle Hayes and Rachel Laudan; 2008
- HealthCastle.com: Say Cheese: Cheese Nutrition 101
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