Eat Or Delete?
Cheese can be a sumptuous and healthy addition to your diet, but not all varieties are equally beneficial. If you're fond of that fulfilling taste, this list breaks down 20 different cheeses. Some add unnecessary calories, but others carry more nutritious values. So, let's start by looking at the unhealthy ones you need to avoid.
Eating 100 Layers of Cheese Challenge by Matt Stonie
1. Roquefort
Bold and dangerously salty, Roquefort doesn't hold back! With 1,809 mg of sodium per 100 grams, this blue cheese delivers nearly 80% of your daily recommended limit of 2,300 mg in a single serving. Despite its risks, Roquefort still finds its way onto menus in items like burgers.
2. Gruyere
Traditionally, this Swiss classic is aged in caves for at least five months, allowing it to develop its nutty and slightly sweet flavor. Gruyere has a hefty 9 grams of fat per ounce, which makes it one of the most calorie-dense cheeses out there. While it does deliver a solid calcium boost, too much can put extra strain on your heart.
Rolf Krahl (Rotkraut) on Wikimedia
3. Danish Blue
Did you know Danish Blue was only created in the 20th century as Denmark's answer to Roquefort? Velvety yet potent, this cheese carries 31 grams of fat per 100 grams and around 29 grams of saturated fat. Regular intake means High LDL cholesterol and an increased risk of hypertension.
No machine-readable author provided. Brookie assumed (based on copyright claims). on Wikimedia
4. Stilton
Every cup of this British classic packs a hefty 53.6g of saturated fat per 227g cup and 1,809 mg of sodium, so it's only fine occasionally. If you want to cut back on this cheese, watch out for rich dishes like creamy Stilton soup.
5. Cheddar
From gooey mac and cheese to loaded nachos and melty grilled cheese sandwiches, Cheddar stars in some of the most indulgent dishes, but that comes at a cost. Prevalent but problematic, it's high in calories, saturated fat, and sodium, with a single ounce containing 114 calories and 9.4 grams of fat.
6. Limburger
With 17 grams of saturated fat per 100 grams, Limburger earns its spot on the unhealthiest list. The cheese also has an intense smell that comes from bacteria similar to those found in human skin, making it one of the most pungent cheeses. Still, the real issue is its fat content.
MarkusHagenlocher on Wikimedia
7. Triple Cream Brie
Packing 36% fat, mostly saturated, Triple Cream Brie is as indulgent as possible. Dishes like Baked Brie with honey and creamy Brie-stuffed chicken look particularly irresistible. The silky texture melts in your mouth, but too much of it? Never healthy.
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8. Maytag Blue
Loaded with 8 grams of fat per ounce, including 5 grams of saturated fat, this aged, salty cheese is a heart-health warning in disguise. Don't be carried away by its sharp, tangy flavor, as overindulgence only means you're aiming for high cholesterol levels.
9. Feta
This is the cheese to approach cautiously if you watch your sodium intake. Feta packs around 260-400 mg of sodium per ounce, putting strain on blood pressure and kidney function. It is lower in fat than many cheeses, but its salt-heavy profile calls for mindful moderation.
10. Grana Padano
Parmesan's close cousin, Grana Padano, delivers a rich, nutty flavor packed with protein and calcium. Aged for up to 20 months, it develops a deep complexity that enhances many dishes. However, its fat content of 29 grams per 100 grams makes it borderline unhealthy.
Looking for better options? While these cheeses should be limited, the next ten come with a balance of essential nutrients to support a healthier diet.
1. Mozzarella
Whether melted on a Margherita pizza or baked into an eggplant Parmesan, Mozzarella adds a deliciously mild touch to countless dishes. It is mild and creamy and offers a lighter alternative to many aged cheeses, with just 6.3 grams of fat per ounce. Also, its rich protein and calcium content help support strong bones and muscle health.
2. Quark
Quark delivers a protein-rich boost with almost no fat for a healthy yet filling alternative. It is a soft, creamy cheese with 0.2 grams of fat in every 100-gram serving, making it an excellent low-calorie choice for weight management.
3. Parmesan
Parmesan packs a punch with 38 grams of protein and 1,180 mg of calcium per 100 grams, which means it can help strengthen bones and muscles. You can have it over risotto for an irresistible umami boost.
4. Goat Cheese
With fewer saturated fats than traditional cow's milk cheeses, Goat Cheese is also easier to digest for those with lactose sensitivity. At the same time, it delivers a tangy kick while lowering cholesterol.
5. Manouri
Manouri is Greece's best-kept secret! Lower in sodium than Feta, this cheese has only 7.2 grams of fat and 5 grams of protein per ounce. This means it can be a better choice for your heart. Its rich, buttery texture pairs beautifully with both sweet and savory dishes!
Antonio Fajardo i López on Wikimedia
6. Neufchatel
Neufchatel originated in Normandy, France, and has been enjoyed for centuries. Each ounce contains 72 calories, 6.5 grams of fat, and 2.6 grams of protein. Unlike traditional cream cheese, it has a slightly tangier flavor and a naturally aged, bloomy rind when made in its authentic French style.
Mumumío (http://www.mumumio.com www.mumumio.com) on Wikimedia
7. Camembert
This cheese can improve any dish, from baked Camembert with garlic to a simple pairing with crusty bread. It offers a velvety texture and contains fewer calories than some aged cheeses. Camembert is pure indulgence without the excess.
8. Swiss Cheese
You probably recognize Swiss Cheese for its iconic holes, but its real secret lies in its impressive nutritional profile: approximately 380 calories, 27.8 grams of fat, 26.93 grams of protein, and 600-700 mg of sodium per 100 grams. It balances taste and protein intake.
9. Tyrolean Grey Cheese
An Austrian favorite, Tyrolean Grey Cheese is almost fat-free, with only 0.5 grams of fat per 100 grams. Despite its low-fat content, it maintains a strong, bold flavor. So, if you're monitoring your fat intake while still craving a rich taste, this is the cheese for you.
10. Ricotta Salata
Unlike its creamy counterpart, Ricotta Salata is firmer. It's another protein-rich option with a mild flavor. 15.1 grams of fat per 100g avoids overwhelming calorie intake. However, a high sodium level of 811 mg per 100g means regular consumption is still not advisable.
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