Say Cheese: Comparing the Nutrition of Different Cheeses

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 cheese shop? Comparing the nutritional values and characteristics of some cheese categories may help you navigate the ever-expanding cheese offerings available today.

Cheese: A Quick Comparison

The following table compares the nutritional 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	Semi-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
Mozzarella, part skim milk	Fresh	72	4.5	222	175
Mozzarella, whole 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, part skim milk	Fresh	39	2.2	77	35
Romano	Hard	110	7.6	302	340
Swiss	Semi-Hard	108	7.9	224	54

* Soft-ripened cheese

No two types of cheese are exactly alike, and the quality and flavor of many cheeses depend on skillful aging and appropriate storage. According to cheese expert Laura Werlin, author of Laura Werlin’s Cheese Essentials, cheese aging is reflected in its moisture content and may move a cheese variety from one category to another.

Cheese: A Closer Look

Cheese is categorized by texture. Four common categories are included within the 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 kcals. Brie and Camembert are often included in the semi-soft category, but Werlins prefers to include them in their own category of “soft-ripened”. Werlins explains 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 and Monterey Jack. Semi-hard cheeses are the most readily available at your local retailer since their shelf life is longer and, as Werlin suggests, “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 slightly higher calories compared to the other cheese categories.
• Hard cheese is a broad category of cheeses and may include textures that range from elastic at room temperature, to hard cheeses that may 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.

The Bottom Line

Understanding the different cheese categories and their characteristics may give you added confidence when navigating cheese counters and cheese shops.