Cottage cheese is much higher in protein than other cheeses. Since cottage cheese is high in protein but low in calories, it is often recommended for weight loss. Several studies indicate that eating high-protein foods like cottage cheese can increase feelings of fullness and help decrease overall calorie intake, which in turn may lead to weight loss 19 , A study in 30 healthy adults found that cottage cheese was just as filling as an omelet with a similar nutrient composition 21 , Thus, adding cottage cheese to your diet may help you feel fuller after meals and reduce your calorie intake.
It tastes great spread on toast, blended into smoothies, added to scrambled eggs, or used as the base for dips. Ricotta is an Italian cheese made from the watery parts of cow, goat, sheep, or Italian water buffalo milk that are left over from making other cheeses. Ricotta has a creamy texture and is often described as a lighter version of cottage cheese. The protein in ricotta cheese is mostly whey, a milk protein that contains all of the essential amino acids that humans need to obtain from food Whey is easily absorbed and may promote muscle growth, help lower blood pressure, and reduce high cholesterol levels 24 , 25 , However, this study focused on whey supplements rather than whey from dairy foods Ricotta cheese tastes delicious in salads, scrambled eggs, pasta, and lasagna.
It can also be used as a base for creamy dips or served with fruit for a sweet-and-salty snack. Parmesan is a hard, aged cheese that has a gritty texture and a salty, nutty flavor. The final product is loaded with nutrients. One ounce 28 grams of Parmesan cheese provides 1 :. Since Parmesan is rich in both calcium and phosphorus — nutrients that play a role in bone formation — it may promote bone health 28 , One study in around 5, healthy Korean adults found that higher dietary intakes of calcium and phosphorus were significantly associated with better bone mass in certain parts of the body — including the femur, the longest human bone Grated Parmesan can be added to pastas and pizzas.
You can also sprinkle it on eggs or spread slices on a cheese board with fruit and nuts. As the name suggests, Swiss cheese originated in Switzerland.
One ounce 28 grams of Swiss cheese made from whole milk contains 1 :. Since it is lower in sodium and fat than most other cheeses, Swiss cheese is often recommended for anyone who needs to monitor their salt or fat intake , such as people with high blood pressure ACE narrows blood vessels and raises blood pressure in your body — so compounds that stifle it may help lower blood pressure 32 , That said, most studies on the effects of Swiss cheese compounds on blood pressure have been isolated to test tubes.
Human research is needed. To incorporate Swiss cheese into your diet, you can eat it with fruit or add it to sandwiches, egg bakes, burgers, and French onion soup. The taste of cheddar depends on the variety, ranging from mild to extra sharp. Each variety of cheese is also slightly different in terms of nutrition. Here, with the help of registered dietitians, we break down 10 of the healthiest cheeses you can buy.
While most people think of the soft, spreadable variety, there's actually a wide spectrum of goat cheeses—from soft and fresh to hard aged types like Crottin de Chavignol, which have a stronger flavor, says Largeman-Roth.
Compared to cow's milk, goat's milk has less lactose, which means it could be a good option for those with lactose intolerance or sensitivities, says Jess Cording, R. It also contains a type of protein called A2 casein, which, according to recent research , may be less likely to cause gastrointestinal discomfort than the proteins in cow's milk.
Mozzarella, which is typically made from cow's milk or Italian buffalo's milk, can be surprisingly good for you—despite its association with pizza.
While aged cheeses come with their own set of benefits, fresh cheeses with high moisture content like mozzarella often have the added benefit of being a bit lower in sodium. For mozzarella, and most fresh cheeses, it's worth springing for high quality, says Cording: Think made with milk from grass-fed cows. Creamy ricotta is a soft, fresh Italian cheese that's traditionally made from the remnants of other cheeses.
Basically, cheesemakers make some type of cheese with their cheese curds, then they repurpose the remaining whey to make ricotta. This means that, compared to other cheeses, ricotta is quite rich in whey protein—one of the most easily absorbed and utilized forms of protein, which has been shown to aid in muscle growth and strength , thanks to its high concentration of certain amino acids like leucine. Another Italian favorite, Parmesan is a hard aged cheese made from cow's milk with a rich, umami flavor and somewhat granular texture.
Parmesan produced in Italy must age a minimum of one year to have its rind stamped Parmigiano-Reggiano, while most U. If you have issues digesting lactose, Parmesan can be a great choice—and the longer it ages, the better: "Aged cheese is much lower in lactose, so many people who can't tolerate liquid milk or soft cheese can eat aged cheeses with no issue," says Largeman-Roth.
One caveat: It's a bit high in sodium—but a little goes a very long way. Originating in England, and perhaps the most popular cheese on the planet, cheddar cheese is made from cow's milk and ranges from mild to extra sharp in flavor. Sharp varieties undergo a lengthier aging process, so cheddar is another potentially good option for people who are lactose intolerant, says Cording.
Cheddar typically contains a decent amount of vitamin K2 as well, which is essential for keeping calcium out of soft tissues like those surrounding the heart, so it can be used appropriately to build strong bones, etc.
Deficiencies in vitamin K2 are relatively common, as it's not found in many foods, but full-fat dairy is generally a good source.
Originating in Switzerland, Swiss cheese is a semi-hard cheese made from cow's milk with a nutty, mildly funky taste. Fun fact: Its signature holes are a result of carbon dioxide being released by bacteria during the aging process. But what really sets it apart is its high levels of vitamin B12 , a nutrient that's crucial for the health of your nerves, red blood cells, and DNA. Cottage cheese is a fresh cheese made from cow's milk consisting of loose curds.
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Comments: Cheddar Cheese vs Parmesan Cheese. Related Comparisons. Contribute to Diffen Edit or create new comparisons in your area of expertise. The least healthiest cheese overall is Double Gloucester , which contains the highest amount of calories per grams and a whopping Per g serving: Cals: 62 — lowest calorie cheese Fat: 0.
Verdict: Behold the humble cottage cheese, which takes the crown for the lowest calorie cheese and lowest fat cheese on the market. Try topping the original on a rice cracker with some cherry tomatoes for a more savoury taste. Just bear in mind fruit versions like pineapple ones will be higher in sugar. View at Tesco. Per g serving: Cals: 87 Fat: 2.
Verdict : Soft cheeses like good old Philadelphia light are generally lower in fat than a typical sandwich filler like Cheddar, but they are much lower in calcium. The lighter versions contain just 42 calories and 2. View at Ocado. Per g serving: Cals: Fat: 9g Saturated fat: 6. You may associate mozzarella with your favourite pizza, a caprese salad , or the topping for a hearty lasagne. But how does it fair in the health stakes?
Lots of supermarkets sell their own range of reduced fat mozzarella which cuts the fat and calorie content by half, making it a great option for salads. Per g serving: Cals: Fat: 9.
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