When it comes to picking the healthiest deli cheese, the options can be overwhelming. From cheddar to Swiss and mozzarella to provolone, each one has something unique to offer. However, if you’re looking for the best of the best, you might want to consider the unsung hero of the deli section – feta cheese.
Feta cheese might not be the first thing that comes to mind when you think of deli cheese, but it’s a hidden gem that packs a powerful nutritional punch. Made from sheep or goat milk, and sometimes a combination of both, feta cheese is high in protein and calcium, while also being lower in fat and calories compared to other cheeses. Plus, its tangy flavor can add a delicious kick to any salad, sandwich, or pasta dish.
But that’s not all. Feta cheese also contains beneficial bacteria that can improve gut health and boost your immune system. In fact, studies have shown that consuming feta cheese regularly can promote weight loss, reduce inflammation, and even lower the risk of chronic diseases such as diabetes and heart disease. So next time you’re at the deli counter, don’t forget to grab a container of this underrated cheese. Your taste buds and your body will thank you.
Types of Deli Cheese
When it comes to choosing a healthy deli cheese, it’s important to know which types to opt for and which to avoid. Here are the most common types of deli cheese you’ll find:
- Cheddar: A classic cheese that’s available in mild, medium, and sharp varieties. It’s a good source of calcium and protein.
- Swiss: Known for its holes, swiss cheese is lower in fat than some other types of cheese and is also a good source of calcium.
- Provolone: This cheese is similar to mozzarella, but has a more distinct flavor. It’s a good source of protein and calcium.
- Colby Jack: A blend of colby and monterey jack cheeses, this cheese has a mild flavor and is a good source of protein.
- Pepper Jack: Similar to monterey jack, this cheese is flavored with spicy peppers. It’s a good source of protein and calcium.
The Healthiest Deli Cheese
When it comes to the healthiest deli cheese, Swiss cheese is the clear winner. As mentioned before, it’s low in fat and high in calcium. One ounce of Swiss cheese contains 7 grams of protein and 222 milligrams of calcium. Plus, the holes in Swiss cheese are actually a good thing – they signify that the cheese has gone through a natural fermentation process, which is good for digestion.
What to Avoid
While most deli cheeses can be enjoyed in moderation, there are a few types to avoid if you’re looking for a healthier option:
| Cheese | Calories per oz | Fat per oz (g) | Sodium per oz (mg) |
|---|---|---|---|
| Processed cheese | 100-120 | 7 | 200-400 |
| American cheese | 100 | 9 | 400 |
| Blue cheese | 100 | 8 | 300 |
Processed cheese and American cheese are often high in sodium and can also contain added ingredients like preservatives and artificial colors. Blue cheese is high in fat and sodium. These cheeses can be enjoyed in moderation, but there are healthier options available.
When choosing a deli cheese, opt for natural varieties that are made with simple ingredients and are lower in sodium and fat. Swiss cheese is a great option for those looking for a healthy choice, but there are many other types of deli cheese that can be enjoyed in moderation.
Nutritional values of deli cheese
When it comes to choosing a healthy deli cheese, it’s important to pay attention to the nutritional values. Cheese is generally high in fat and sodium, but some varieties offer more nutritional benefits than others.
- Protein: Cheese is a good source of protein, which is essential for building and repairing tissues in the body. Some of the best options for protein are cottage cheese and feta cheese.
- Calcium: Cheese is one of the best sources of calcium, which is important for building and maintaining strong bones. Hard cheeses like cheddar and parmesan are particularly high in calcium.
- Vitamins: Cheese is a good source of various vitamins, including vitamin A, vitamin B12, and vitamin D. These vitamins are important for everything from vision and digestion to immune function and mood regulation.
However, it’s important to remember that not all deli cheese is created equal. Some varieties are highly processed and loaded with additives, while others are more natural and nutrient-dense. When in doubt, look for cheeses that are organic and made with simple ingredients.
Here is a table displaying the nutritional values of some common deli cheeses, per 1-ounce serving:
| Cheese Type | Calories | Protein (g) | Fat (g) | Sodium (mg) | Calcium (mg) |
|---|---|---|---|---|---|
| Cheddar | 114 | 7 | 9 | 180 | 204 |
| Swiss | 106 | 8 | 8 | 54 | 224 |
| Provolone | 98 | 7 | 7 | 358 | 214 |
| Mozzarella | 78 | 6 | 5 | 178 | 143 |
When choosing deli cheese, aim for those that are lower in calories, fat, and sodium, while still offering plenty of protein, calcium, and vitamins. With this information, you can make an informed decision on the healthiest deli cheese to meet your dietary needs.
Health Benefits of Cheese
Cheese is well-known for being rich in calcium, which is essential for maintaining strong bones and teeth. However, the health benefits of cheese extend far beyond just calcium.
- Protein: Cheese is a great source of high-quality protein, making it an excellent choice for those following a vegetarian or low-meat diet.
- Vitamins and Minerals: In addition to calcium, cheese also contains important vitamins and minerals such as phosphorus, Vitamin A, and Vitamin B12.
- Healthy Fats: While cheese does contain fat, it also contains healthy fats such as Omega-3 fatty acids, which are important for brain and heart health.
In fact, some studies have even suggested that consuming cheese in moderation may have potential health benefits such as reducing the risk of osteoporosis and heart disease.
But as with all foods, it’s important to choose cheese wisely. Stick to moderate portions, and look for options that are lower in sodium and saturated fat. Some good choices include:
| Cheese | Calories | Sodium (mg) | Saturated Fat (g) |
|---|---|---|---|
| Mozzarella | 70 | 175 | 4.5 |
| Feta | 75 | 317 | 4 |
| Swiss | 112 | 56 | 7 |
By incorporating cheese into a balanced and varied diet, you can reap the health benefits while still enjoying its delicious taste.
Fat content in different types of cheese
When it comes to deli cheese, fat content can vary greatly depending on the type of cheese. Here’s a breakdown of some common types of deli cheese and their fat content:
- Cheddar cheese: Cheddar cheese can range from mild to sharp in flavor, and its fat content can range from 9-10 grams per ounce (28 grams).
- Swiss cheese: Swiss cheese is known for its distinctive holes and nutty flavor. It has a similar fat content to cheddar at 9-10 grams per ounce.
- Mozzarella cheese: Mozzarella cheese is a cheese commonly used on pizza and has a lower fat content compared to cheddar and Swiss. It has around 5-6 grams of fat per ounce.
The table below provides a more detailed breakdown of fat content in various types of deli cheese:
| Cheese Type | Fat Content per 1 oz (28g) |
|---|---|
| Cheddar | 9-10 grams |
| Swiss | 9-10 grams |
| Mozzarella | 5-6 grams |
| Brie | 8-9 grams |
| Blue cheese | 8-9 grams |
| Feta | 6-7 grams |
It’s important to note that while some cheeses may have higher fat content, they can still be part of a healthy diet when consumed in moderation. It’s all about finding a balance and incorporating a variety of foods into your meals.
Low-sodium deli cheese options
If you’re watching your sodium intake, it’s important to be mindful of the amount of salt in your cheese choices. Luckily, there are several low-sodium deli cheese options available that still pack a flavorful punch. Here are five options to consider:
- Swiss cheese: With only 32 milligrams of sodium per slice, Swiss cheese is a great low-sodium option that still delivers on taste.
- Mozzarella cheese: Mozzarella cheese is naturally lower in sodium, with only 150 milligrams per ounce. Look for part-skim or low-moisture varieties for even lower sodium options.
- Goat cheese: Goat cheese is another low-sodium option, with only 25 milligrams of sodium per ounce. It also adds a tangy flavor to sandwiches or salads.
- Provolone cheese: Provolone cheese is a popular deli option that’s still relatively low in sodium, with only 176 milligrams per slice. Look for varieties that are not smoked for even lower sodium options.
- Feta cheese: Feta cheese is a flavorful and tangy option that’s low in sodium, with only 316 milligrams per ounce. It’s a great addition to salads or sandwiches.
When selecting a low-sodium cheese, it’s important to pay attention to the serving size. Some cheeses, like cheddar or American cheese, can be high in sodium in larger servings. Additionally, some low-sodium options may not be as flavorful as their full-sodium counterparts, so don’t be afraid to experiment and try new types of cheese to find your perfect match.
Cheese Pairing with Healthy Foods
When it comes to choosing deli cheese, there are some options that are healthier than others. However, pairing these cheeses with healthy foods can make for a nutritious and delicious snack or meal.
- Pair low-fat mozzarella with fresh vegetables like tomatoes, cucumbers, and bell peppers for a crunchy and protein-packed snack.
- Pair crumbled feta cheese with mixed greens, cherry tomatoes, and avocado for a refreshing and flavorful salad.
- Pair sliced Swiss cheese with sliced lean turkey breast and whole-grain bread for a satisfying and filling sandwich.
Aside from pairing deli cheese with other foods, it’s important to also consider the nutritional value of the cheese itself. The following table shows the nutritional information of some common deli cheeses:
| Cheese | Calories per serving | Protein per serving | Fat per serving |
|---|---|---|---|
| Cheddar | 113 | 7g | 9g |
| Swiss | 100 | 8g | 8g |
| American (processed) | 94 | 5g | 7g |
| Feta | 75 | 4g | 6g |
| Low-fat mozzarella | 70 | 7g | 4g |
Overall, low-fat mozzarella and feta cheese are the healthiest options due to their lower calorie and fat content. However, all of the cheeses listed can be incorporated into a healthy diet when paired with nutritious foods.
Plant-based alternatives to deli cheese
Whether you’re vegan, dairy-free, or looking to reduce your intake of animal products, there are plenty of plant-based alternatives to deli cheese. Here are seven options worth considering:
- Vegan cheese: Made from a variety of plant-based ingredients, including nuts, soy, and coconut, vegan cheeses can be found in most grocery stores. Look for brands that use whole-food ingredients and avoid those with added oils and fillers.
- Nutritional yeast: Often used as a cheese substitute in vegan recipes, nutritional yeast is a deactivated yeast that has a cheesy, nutty flavor. It’s also packed with protein, B vitamins, and other micronutrients.
- Hummus: While not technically a cheese substitute, hummus can add a creamy, savory element to sandwiches and wraps. Look for brands that are low in added oils and sodium.
- Miso paste: Made from fermented soybeans, miso paste has a salty, umami flavor that can mimic the taste of cheese. Use in moderation, as it’s high in sodium.
- Avocado: Sliced or mashed avocado can add a rich, buttery flavor to sandwiches and wraps. They’re also a great source of heart-healthy fats and fiber.
- Tofu: While not as flavorful as some of the other options on this list, tofu can be sliced thinly and used as a low-fat, protein-rich alternative to deli cheese.
- Cashew cream: Made from soaked cashews blended with water or plant milk, cashew cream has a mild, creamy flavor that can be used as a spread or dip. It’s also easy to make at home.
When choosing plant-based alternatives to deli cheese, it’s important to read ingredient labels and consider factors like added oils, sodium, and fillers. Experiment with different options to find the ones that work best for your needs and taste preferences.
Which deli cheese is healthiest?
1. What makes a deli cheese healthy?
A deli cheese can be considered healthy if it is low in fat and sodium content and is rich in nutrients.
2. What is the best low-fat deli cheese?
The best low-fat deli cheese options are Swiss, cottage cheese, and feta, as they contain lower levels of fat and sodium compared to other types of cheese.
3. Is brie a healthy choice?
Brie is high in fat content, which makes it less healthy than other low-fat options. However, it is still a good source of calcium and vitamin B12.
4. Can people with lactose intolerance eat deli cheese?
People with lactose intolerance can still eat deli cheese as long as they choose options that are low in lactose, such as Swiss or cheddar cheese.
5. Is cheese good for weight loss?
Cheese should be consumed in moderation as it is high in fat content. However, studies have shown that moderate cheese consumption can aid in weight loss as it keeps you feeling fuller for longer periods of time.
6. When buying deli cheese, what should I look for?
When buying deli cheese, look for options that are low in fat and sodium content and are made using natural ingredients.
7. Are vegan cheeses healthier than dairy-based cheeses?
Vegan cheeses are typically lower in fat and calorie content than dairy-based cheeses. They are also cholesterol-free and are a good source of vitamins and minerals.
Thanks for reading!
We hope this article has helped you understand which deli cheese is healthiest. Remember to choose low-fat and low-sodium options, and to enjoy cheese in moderation. Don’t forget to visit again soon for more helpful articles!