December 28

Cheese – Health Benefits, Nutrition and More

By Fitness Blog

December 28, 2021

Cheese – Health Benefits, Nutrition and More HealthifyMe Blog HealthifyMe Blog – The definitive guide to weight loss, fitness and living a healthier life.

Cheese is among the prime dairy merchandise that individuals eat. According to the statistics recorded in 2020, the typical shopper consumed round 40.2 kilos of cheese. Isn't that tacky? The world's oldest cheese goes again a great distance in historical past. History says that Egyptians found cheese in historical instances. It tasted bitter and salty and had a crumbly texture.

Today, cheese is available in totally different flavours, textures, shapes, and sizes. We even have vegan cheese accessible available in the market, with no hint of dairy in it. So now, even lactose-intolerant people can benefit from the deliciousness that cheese provides to the meals. 

Since cheese is such a beloved meals merchandise, tell us extra about it. This article solutions questions like, why is cheese important for us? Does it add to something on the well being issue? What are the advantages of consuming cheese? 

Nutritional Value of Cheese

The Nutritional Value of Cheese differs primarily based on its sort. Here are a couple of dietary profiles of various cheeses:


One ounce (28.35gms) of brie incorporates:

  • Calories: 100 
  • Carbohydrates: 1g
  • Fat: 9g
  • Protein: 5g
  • Calcium: 150 mg
  • Sodium: 170 mg


One ounce (28.35gms) of cheddar incorporates:

  • Calories: 120
  • Carbohydrates: 1g
  • Fat: 10g
  • Protein: 7g
  • Calcium: 200mg
  • Sodium: 190 mg


One ounce (28.35gms) of feta incorporates:

  • Calories: 60
  • Carbohydrates: 1g
  • Fat: 4g
  • Protein: 5g
  • Calcium: 60mg
  • Sodium: 360mg


One ounce (28.35gms) of gouda incorporates:

  • Calories: 110
  • Carbohydrates: 1g
  • Fat: 9g
  • Protein: 7g
  • Calcium: 200mg
  • Sodium: 200 mg


One ounce (28.35gms) of mozzarella incorporates:

  • Calories: 85
  • Carbohydrates: 1g
  • Fat: 6g
  • Protein: 6g
  • Calcium: 143mg
  • Sodium: 138 mg

The dietary worth talked about right here is for full-fat cheese. One ounce of cheese is roughly an inch of cheese dice. 

Health Benefits of Cheese

Cheese is sweet for our well being. Like all different dairy merchandise, it's wealthy in calcium and protein. Let us have a look at some must-know advantages of cheese.

1. Cheese is a Good Source of Calcium

Our physique requires totally different minerals for higher functioning. Among them, calcium is essentially the most essential one. Calcium helps in our vascular capabilities, nerve transmission and helps bone well being.

Our bones are an integral a part of our our bodies. They preserve creating and altering as we develop. Our our bodies usually are not able to forming new calcium. We preserve shedding calcium by way of lifeless pores and skin cells. Hence, a balanced consumption of calcium is essential.

Cheese is a superb supply of getting our day by day calcium consumption with out dietary supplements. According to a study, Parmigiano Reggiano, a sort of cheese, is the very best supply of calcium.

2. Cheese Prevents Obesity and Heart Disease

Many nutritionists and scientific research relate weight problems and weight achieve with hypertension. But, sadly, it additionally results in an enlarged left ventricle which will increase the chance of coronary heart failure.

According to research, there's proof of a non-harmful relationship between cheese consumption and dangers of complete heart problems.

3. Cheese Helps Lose Body Weight

You in the reduction of on sugars and starches or carbohydrates to shed pounds. But it isn't about consuming much less however maintaining a healthy diet.

Cheese is wealthy in calcium and protein. When you get ample quantities of calcium, you burn extra fats. In addition, proteins present in cheese speed up your metabolism and cut back your urge for food.

4. Cheese Improves Dental Health

When we speak about well being, our tooth get uncared for more often than not. But don't worry, as cheese is a kind of meals objects that successfully works in your tooth too.

As per a study, cheese has excessive phosphate and calcium ranges. They naturally strengthen tooth and bones. It additionally helps to steadiness the pH stage of your mouth. Balancing pH stage means much less acid, which harms your mouth. In addition, it cleanses your saliva and prevents cavities.

5. Rich in Vitamin B-12

Vitamin B-12 or Cobalamin is a water-soluble vitamin. It retains your blood wholesome. Vitamin B-12 can also be important within the formation of DNA.

As per research, a couple of dairy merchandise, like cheese, assist derive vitamin B-12. B12 additionally aids in enhancing metabolism.

Cheese is a superb supply of protein, particularly for vegetarians. For instance, entire milk Swiss cheese, Cheddar cheese and Paneer or Cottage cheese have the best Vitamin B-12.

6. Cheese Prevents Osteoporosis

Osteoporosis is a illness characterised by fragile and porous bones. It is the main reason behind fractures, with 1.5 million annually. It happens as a result of low or poor calcium consumption, which causes the gradual breakdown of bones.

According to the study, cheese, particularly Parmesan Cheese, fortified with vitamin D, can steadiness nutritional vitamins and minerals.

7. Cheese Provides the Essential Fat, CLA

Conjugated linoleic acid, or CLA, is a necessary, “healthy” fats generally present in dairy and meat, primarily from grass-fed cows, sheep, and goats. As a consequence, you possibly can expertise a lack of physique fats and construct lean muscle. It additionally helps immune and inflammatory techniques, improves bone mass, regulates blood sugar ranges, and reduces the chance of coronary heart illness. 

According to research, when cows have entry year-round to contemporary grass, you possibly can have as a lot as 30 mg of CLA per ounce of cheese produced.

8. Cheese Can Help Prevent Common Cancers

Colorectal most cancers is among the most typical cancers on this planet. Apart from the colon, it additionally impacts the digestive tract. Symptoms embrace belly ache, nausea, vomiting, rectal bleeding. Unfortunately, it causes demise in the long term.

As per a study, milk and cheese can stop some frequent cancers, resembling colorectal and bladder most cancers. In addition, calcium, vitamin D, and lactic acid can probably defend you from these cancers.

9. Cheese Helps Your Skin Glow

You're shedding pores and skin cells all through the day, so it's important to maintain your pores and skin glowing and in good situation. An efficient routine might help stop zits, deal with wrinkles, and assist preserve your pores and skin trying its finest. In addition, Vitamin B in cheese aids within the progress of cells. Thus you may have glowing and blemish-free pores and skin.

Types of Cheese: How to Use them

Cheese is a really versatile aspect. It is available in totally different textures, flavour profiles, shapes, and sizes. So, naturally, the best way to make use of every of them varies as effectively. There are actually extra cheese variants, however these are essentially the most well-known ones.

1. Cottage Cheese

One of the preferred cheese types in Indian Households cottage cheese is paneer. 

Cottage cheese is a spinoff of full-fat milk. You get it by curdling it after which draining it out. It could be very nutritious and wealthy in protein. It has a mildly candy style.

One makes use of cottage cheese in curries, gravies and stuffing in parathas and koftas. No Indian elaborate meal is full with out this ingredient. 

2. Mozzarella Cheese

Whether put in fried sticks, grated over pizzas and pasta, or garnished in freshly made salads, mozzarella is a well-liked and well-known cheese sort. It originated from Southern Italy and is usually made with buffalo milk.

However, these days, additionally it is made out of cow's milk. It has a light flavour and could be very smooth and chewy in texture. Lasagna and pizzas use this selection generously. Fresh mozzarella additionally goes in making yummy sandwiches and salads.

3. Feta Cheese

Feta Cheese is the most suitable choice after we want a bit little bit of tang and a change of texture in our salads. It is a bit tangy and salty. Feta Cheese has its roots in Greece and could be very creamy in texture. It tastes finest when served with olives, nuts and roasted peppers.

4. Cheddar Cheese

Cheddar Cheese is wealthy in protein and extremely nutritious. It additionally has a excessive content material of Vitamin B-12. It has its emergence from England, named after a village.

Cheddar Cheese has a pleasant creamy flavour and easy texture. Kinds of pasta, rooster dishes, and toast style nice with cheddar cheese. It is often aged and has a wealthy flavour profile.

5. Parmesan Cheese

Just like Mozzarella Cheese, this cheese additionally has its origin in Italy. Better referred to as Parmigiano Reggiano, it's usually utilized in pasta dishes.

It is made out of cow milk and has a sturdy flavour. It is the kind of cheese that's cured and aged for interval: the aged, the higher the style.

Cheese: Healthy Recipes

 So, it is a superb time to dive into some wholesome recipes that style good and enhance our well being.

#1 Greek Salad

Greek Salad

Preparation Time: 20 minutes

Number of servings: 6


  • Romaine lettuce (rinsed, dried and chopped): 1 head 
  • Red onion (thinly sliced): 1 
  • Canned black olives (6 ounces): 1 
  • Green bell pepper (chopped): 1
  • Red bell pepper (chopped): 1 
  • Large tomatoes (chopped): 2 
  • Cucumber (sliced): 1 
  • Crumbled feta cheese: 1 cup 
  • Olive oil: 6 tablespoons 
  • Dried oregano: 1 teaspoon 
  • Lemon Juice: 1 
  • Ground black pepper to style


  1. Mix the lettuce, onion, olives, tomatoes, bell peppers, cucumber and cheese in a bowl.
  2. Whisk collectively your dressing. It incorporates olive oil, oregano, lemon juice, and black pepper.
  3. Pour it over your salad within the bowl and toss.

#2 Cream Cheese Pasta

Cream Cheese Pasta

Preparation Time: 10 minutes

Number of servings: 2


  • Whole grain or common pasta: 2 cups
  • Cream cheese: ¼ cup
  • Parmesan cheese: 
  • Olive oil: 1 tbsp
  • Garlic: 20 gm
  • Chilli flakes (non-compulsory)
  • Salt & pepper: As per style


  1. Cook your pasta till al dente.
  2. Saute garlic in a pan, fry it in olive oil until aromatic.
  3. Add Cream Cheese, Pasta, Water and Parmesan to the garlic. Stir effectively.
  4. Add your drained pasta to the sauce.
  5. Toss till effectively mixed. Add a bit pasta water to regulate consistency.

Cheese: Things to Remember

Remember that each meals merchandise is sweet for you when taken carefully. However, it's critical to know the right amount and the advantages: 

  • Cheese incorporates lactose, a sugar that individuals with lactose intolerance cannot digest. It occurs as a result of their our bodies lack the enzyme Lactase. Lactase helps in breaking down lactose. In such circumstances, lactose may cause digestive issues resembling fuel and bloat.
  • However, sure cheeses are low in lactose. For instance, Parmesan is a low lactose cheese. Therefore, folks with an intolerance might be able to eat it.
  •  Some persons are additionally allergic to casein, one of many many proteins present in milk. For such circumstances, keep away from dairy cheese in any respect prices. Instead, you would go for non-dairy or vegan cheese accessible available in the market. But please guarantee it doesn't include casein.
  • Cheese can also be a calorie-dense meals. Like a majority of our weight loss program, please have it carefully. Make correct proportions of your calorie consumption and see how one can incorporate cheese into it. Cheese additionally incorporates sodium. Patients with High Blood Pressure ought to eat both low-sodium cheese or chorus from it. 
  • Cheese additionally has no fibre in it. Therefore, consuming this pasteurised merchandise day-after-day could trigger constipation.

Cheese is an efficient meal ingredient if you eat it carefully and observe appropriate precautions. But, keep in mind, on the finish of the day, your physique finest. And its limitations as effectively.

Frequently Asked Questions (FAQs)

Q. Why is cheese unhealthy for you?

A: Cheese is perhaps unhealthy for you if you happen to're allergic to casein. It may additionally have an effect on you if you happen to're lactose illiberal.

Q. How does cheese profit the physique?

A: Cheese is a superb supply of Calcium and Protein. It additional prevents weight problems and coronary heart illness. The correct amount helps lose physique weight and improves oral well being.

Q. Is it good to eat cheese day-after-day?

A: Overeating cheese or consuming it day-after-day could trigger constipation. So, it's higher to eat it carefully.

Q. Is consuming cheese good on your well being?

A: Yes. There are a number of well being advantages if you happen to eat it carefully. 

Q. Is cheese good for pores and skin?

A: Vitamin B in cheese aids within the progress of pores and skin cells, which provides you glowing pores and skin and helps you eliminate blemishes. 

Q. Can cheese make you fats?

A: Cheese is unsaturated fats. Unmeasured consumption of cheese will trigger weight achieve as a substitute of loss.

Q. Does cheese trigger stomach fats?

A: No, if you happen to eat it carefully, it is not going to trigger stomach fats.

Q. What are the disadvantages of cheese?

A: Cheese is excessive in saturated fat, which raises levels of cholesterol which have many adverse impacts.

Q. Which is best: Milk or cheese?

A: Cheese is basically a coagulated type of milk. It is wealthy in protein. Cheese additionally has decrease lactose content material.

Q. Is cheese good for weight reduction?

A: Including calcium-rich low-fat cheese in your low-cal meals could assist you lose a bit weight whereas additionally defending bone well being.

Q. Is cheese excessive in energy?

A: Cheese is a calorie-dense meals. Depending on the number of cheese you eat, you get about 100 energy per ounce.

Q. How many energy is 100g of cheese?

A: There are roughly 350 energy in 100 grams of cheese.

Q. How a lot protein is in 100 grams of cheese?

A: There is roughly 25g protein in 100 grams of cheese.

Q. Is cheese a fats or protein?

A: Although cheese is saturated fats, it's wealthy in protein and calcium.

Q. What is the dietary worth of 100g?

A: 100g cheese has roughly 350 energy, 33g complete fats and 99mg ldl cholesterol.

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