Say Cheese: Comparing the Nutrition of Different Cheeses

Written By: Gloria Tsang, RD

Alumni: University of British Columbia

Last Updated on:

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.


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2 thoughts on “Say Cheese: Comparing the Nutrition of Different Cheeses”

  1. You list many cheeses except what I consider a quite common type, yellow or white American cheese. Unless it goes by another name, I don’t see that on the list and I am curious about that one too, a staple in my house!


    • the cheeses she listed are natural cheeses. American cheese is a processed cheese similar to velveta and cheese wiz


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