Ask the expert
Are there good and bad cheeses and which can I eat?
Cheese is a good source of calcium and therefore a valuable and nutritious food. However it is high in fat and energy and therefore should be eaten in moderation as part of a balanced diet. Cheeses do vary in their energy and fat content, choosing those lower in fat and energy will help to ensure your energy intake does not exceed requirements and hence help with weight management. Reducing saturated fat (found in cheese) in the diet is a good idea and may help reduce cholesterol levels, which reduces health risk.
Have cheeses with higher energy and fat contents less often or in smaller amounts. Use a strong cheese as less will be needed to get the same flavor and grate rather than slice cheese to make it go further. There are also many reduced fat cheese available both hard and soft.
| Cheese | Energy (kcal /100g) | Fat (g/100g) |
| Mascarpone | 474 | 46.6 |
| Blue Cheese (stilton) | 410 | 35.5 |
| Cheddar | 412 | 34.4 |
| Parmesan | 452 | 32.7 |
| Gruyre | 409 | 33.3 |
| Garlic roule | 329 | 31 |
| Edam | 333 | 25.4 |
| Port Salut | 322 | 26 |
| Camembert | 297 | 23.7 |
| Mozzarella | 289 | 21 |
| Feta | 250 | 20.2 |
| Ricotta | 144 | 11 |