Cut the kilojoules… in your cheese

Image: Gustavo Toledo / Shutterstock.com

Creamy, delicious, melt-in-your-mouth cheese might be scrumptious on a sandwich, in a burger or spread on crackers, but it’s not the friendliest for your thighs, butt and stomach. Being a dairy product, cheese is a great source of calcium, but choose your cheese wisely, as some are more waist and health-friendly than others. And if you can go for the low-fat or fat-free version, do! We’ve analysed the nutritional values per 100ml to bring you our best cheese.

Cottage cheese

• 1 029kJ; 10,6g protein; 21,5g fat; 72mg cholesterol; 2,4g carbs; 405mg sodium; 60mg calcium
• This is the perfect cheese for those watching their figure. It’s low in kilojoules and cholesterol, so it’s heart-healthy too.

Feta cheese

• 1 103kJ; 14,2g protein; 21,3g fat; 89mg cholesterol; 4,1g carbs; 1 116mg sodium; 492mg calcium
• We love this cheese because it’s low in fat, but you need to limit your intake if you have high blood pressure, as it is extremely high in sodium.

Mozzarella cheese

• 1 178kJ; 19,4g protein; 21,6g fat; 78mg cholesterol; 2,2g carbs; 373mg sodium; 517mg calcium
• A good cheese all-round. Not too high in kilojoules, fat, cholesterol and sodium, while high in calcium.

Camembert and brie

• 1 254kJ; 19,8g protein; 24,3g fat; 72mg cholesterol; 0,5g carbs, 842mg sodium; 388mg calcium
• If you are on a low-carb diet, this is the cheese for you. It is very low in carbs, and in cholesterol too. But watch the fat, as this can be on the high side.

Cream cheese

• 1 461kJ; 7,6g protein; 34,9g fat; 110mg cholesterol; 2,7g carbs; 296mg sodium; 80mg calcium
• This is your “treat” cheese – not something that you should have too often, as it is high in cholesterol and fat. The plus side is that it’s low in sodium.

Cheddar cheese

• 1 685kJ; 24,9g protein; 33,1g fat; 105mg cholesterol; 1,3g carbs; 620mg sodium; 721mg calcium
• This cheese is very high in kilojoules and fat. On the upside, it’s high in protein. You need to weigh up the pros and cons for this.

Compiled by candice tehini; Images: Shutterstock.com

Gustavo Toledo