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Cheese-nutrition
Cheese-nutrition ~ Kitchen Tricks
Cheese-nutrition 101
Ah, cheese.
Whether served as a garnish, a topping, or paired with wine, cheese satisfies cheese-lovers' taste buds while adding a nutritional component, too.
Have you ever wondered about the basic characteristics of the cheeses found in your local supermarket or specialty shop?
Comparing the nutrition values and characteristics may help you navigate the ever-expanding cheese offerings available today.
A Quick Comparison
The following table compares the Cheese-nutrition values of some cheeses based on 1 oz. servings:
Cheese ~ Type ~ Calories (kcal) ~ Total Fat (g) ~ Calcium (mg) ~ Sodium (mg)
Blue Semi-Soft ***** 100 *********** 8.2 ********* 150 ********** 395
Brick Semi-Soft ***** 105 *********** 8.4 ********* 191 ********** 159
Brie Semi-Soft* ***** 95 ************ 7.9 ********* 52 *********** 178
Camembert S-Soft* ** 85 *********** 6.9 ********* 110 *********** 239
Cheddar Semi-Hard ** 114 ********** 9.4 ********* 204 *********** 176
Colby Semi-Soft ***** 112 ********** 9.1 ********* 194 *********** 171
Cream Fresh ******** 97 *********** 9.7 ********* 28 ************ 91
Cottage Fresh ******* 26 *********** 0.5 ******** 19.6 *********** 115
Edam Semi-Soft ***** 101 *********** 7.9 ******** 207 *********** 274
Feta Fresh ********* 75 ************ 6.0 ******** 140 *********** 316
Goat Semi-Soft ***** 103 ************ 8.5 ********* 84 *********** 146
Gouda Hard ******* 101 ************ 7.8 ********* 198 ********** 232
Gruyere Semi-Hard ** 117 *********** 9.2 ********* 287 *********** 95
Havarti Semi-Soft **** 110 *********** 10 *********** 6 *********** 180
Monterey Semi-Hard ** 106 *********** 8.6 ******** 211 *********** 152
Mascarpone Fresh *** 125 *********** 13 ********* 30 ************ 16
Mozza, p/skim Fresh ** 72 *********** 4.5 ********* 222 *********** 175
Mozza, w/milk Fresh ** 85 *********** 6.3 ********* 143 *********** 178
Muenster Semi-Soft *** 104 ********** 8.5 ********* 203 *********** 178
Parmesan Hard ***** 111 *********** 7.3 ********* 336 *********** 454
Provolone Semi-Soft ** 100 *********** 7.6 ********* 214 ************ 248
Ricotta, p/skim Fsh. *** 39 *********** 2.2 ********** 77 ************ 35
Romano Hard ***** 110 ************ 7.6 ********* 302 ************ 340
Swiss Semi-Hard *** 108 ************ 7.9 ********* 224 ************* 4
No two types of cheese are exactly alike, thus, the cheese-nutrition, plus, the quality and flavor of most cheeses depend on skillful aging and appropriate storage.
Cheese aging is reflected in its moisture content and may move a cheese variety from one category to another.
Cheese: Let's Have a Closer Look 
Cheese is categorized by texture.
Four common categories are included within the cheese-nutrition comparison table.
Let's take a closer look at what they mean.
* Fresh cheeses, such as mozzarella, feta, and cottage, are unripened and have not been aged.
Fresh cheeses have a high moisture content with a creamy taste and a soft texture.
Cheeses in the "fresh" category have slightly lower calories than other categories, with the exception of Mascarpone.
* Semi-soft cheeses are popular with cheese enthusiasts, and most soft cheeses are included in this category.
Cheeses in the semi-soft category include Colby and Havarti and the average calorie count for a 1 oz serving is 101.5 k/cals.
Brie and Camembert are often included in the semi-soft category, but we prefer to include them in their own category of "soft-ripened".
Basically, this is 'because of their distinct flavors and texture' and because of the white rind created around the cheese during ripening.
* Semi-hard cheeses (also called semi-firm cheeses) include the ever-popular cheddar, swiss cheese and Monterey Jack.
Semi-hard cheeses are the most readily available at your local retailer since their shelf life is longer and, the relative lack of moisture in these cheeses tends to equate to comparatively mild aromas.
Semi-hard cheeses contain over 200 mg. of calcium per 1 oz. serving and, for the most part, have a slightly higher calorie count compared to the other cheese-nutrition categories.
* Hard cheese is a broad category of cheeses and may include textures that range from elastic at room temperature, to hard cheeses that can be grated.
Hard cheeses have less moisture content and a lot of flavor added, reflected in the higher sodium content.
They also have some of the higher levels of calcium per 1 oz. serving.
Examples of hard cheeses are Gouda, Parmesan, and Romano.
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