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Cheese, Cheese Products & Cheese Substitutes
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Whole milk cheeses are a source of saturated fat, so choose low-fat or fat free cheese for most of your eating and snacking. Mozzarella cheese sticks make particularly convenient and healthy snacks. Occasionally, however, it's okay to enjoy a small amount of a very flavorful cheese such as blue cheese or Parmesan occasionally, because a little goes a long way to enhance the flavor of a dish without contributing a substantial amount of saturated fat.
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| Cheese |
Portion |
Total
Carbs (g) |
Total
Sugar (g) |
Total
Fats (g) |
Recmmd. |
| Cheddar - Fat-free |
1 oz |
1 |
0 |
0 |
Good |
| Cheddar - Low-fat |
1 oz |
1 |
0 |
2 |
Good |
| Cottage cheese - Fat-free |
1/2 cup |
6 |
5 |
0 |
Good |
| Cottage cheese - Low-fat, 1% milk fat |
1/2 cup |
3 |
3 |
1 |
Good |
| Cream cheese - Fat-free |
2 Tbsp |
3 |
1 |
0 |
Good |
| Cream cheese - Light, low-fat |
2 Tbsp |
2 |
2 |
5 |
Good |
| Monterey Jack - Fat-free |
1 oz |
1 |
1 |
0 |
Good |
| Mozzarella - Fat-free |
1 oz |
1 |
1 |
0 |
Good |
| Mozzarella - Part skim |
1 oz |
1 |
1 |
5 |
Good |
| Parmesan/Romano, grated |
1 Tbsp |
0 |
0 |
2 |
Good |
| Provolone, reduced-fat |
1 oz |
1 |
0 |
5 |
Good |
| Ricotta, part skim |
1/2 cup |
6 |
2 |
10 |
Good |
| Swiss - Fat-free |
1 oz |
3 |
1 |
0 |
Good |
| Yogurt cheese, low-fat |
1 oz |
2 |
2 |
0 |
Good |
| Asiago |
1 oz |
1 |
1 |
8 |
Limited |
| Cheddar - Reduced-fat |
1 oz |
1 |
0 |
5 |
Limited |
| Cottage cheese - Reduced-fat, 2% milk fat |
1/2 cup 4 |
4 |
4 |
2 |
Limited |
| Feta |
1 oz |
1 |
1 |
3 |
Limited |
| Goat cheese, soft |
1 oz |
0 |
0 |
6 |
Limited |
| Monterey Jack - Reduced-fat |
1 oz |
1 |
1 |
6 |
Limited |
| Mozzarella - Whole milk |
1 oz |
1 |
0 |
6 |
Limited |
| Neufchatel |
1 oz |
1 |
1 |
6 |
Limited |
| Parmesan |
1 oz |
1 |
1 |
8 |
Limited |
| Provolone, regular |
1 oz |
1 |
1 |
8 |
Limited |
| Roquefort |
1 oz |
1 |
1 |
9 |
Limited |
| String cheese |
1 oz |
1 |
1 |
5 |
Limited |
| Swiss - Reduced-fat |
1 oz |
1 |
1 |
6 |
Limited |
| Blue |
1 oz |
1 |
1 |
8 |
Avoid |
| Brie |
1 oz |
0 |
0 |
8 |
Avoid |
| Camembert |
1 oz |
0 |
0 |
7 |
Avoid |
| Cheddar - Regular |
1 oz |
0 |
0 |
9 |
Avoid |
| Colby |
1 oz |
1 |
1 |
9 |
Avoid |
| Cottage cheese - Creamed, 4% milk fat |
1/2 cup |
3 |
1 |
5 |
Avoid |
| Cream cheese - Regular |
2 Tbsp |
1 |
1 |
10 |
Avoid |
| Cream cheese - Regular, whipped |
2 Tbsp |
1 |
1 |
11 |
Avoid |
| Edam |
1 oz |
0 |
0 |
8 |
Avoid |
| Fontina |
1 oz |
0 |
0 |
8 |
Avoid |
| Goat cheese, hard |
1 oz |
1 |
1 |
10 |
Avoid |
| Gorgonzola |
1 oz |
0 |
0 |
9 |
Avoid |
| Gouda |
1 oz |
1 |
1 |
8 |
Avoid |
| Gruyere |
1 oz |
0 |
0 |
9 |
Avoid |
| Havarti |
1 oz |
1 |
1 |
8 |
Avoid |
| Jarlsberg |
1 oz |
1 |
1 |
8 |
Avoid |
| Limburger |
1 fl oz |
0 |
0 |
8 |
Avoid |
| Limburger |
1 oz |
0 |
0 |
8 |
Avoid |
| Monterey Jack - Regular |
1 oz |
0 |
0 |
9 |
Avoid |
| Muenster |
1 oz |
0 |
0 |
9 |
Avoid |
| Ricotta, whole milk |
1/2 cup |
4 |
2 |
16 |
Avoid |
| Swiss - Regular |
1 oz |
1 |
1 |
8 |
Avoid |
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