5 min read
Cheese is a fan favorite thanks to its variety, flavors, snackability, versatility, and yes, its nutritional benefits. You’ll find no shortage of cheese varieties out there—more than 2,000 if you’re a real cheesemonger. But when you’re strolling down the grocery store aisles, looking for an easy, nutrient-dense snack, you’ll find just what you need from cheddar and mozzarella cheeses.
Kendra Haire, R.D.N., of Radiant Nutrition and Wellness, spoke with Prevention about all things cheddar and mozzarella cheese, including their similarities and differences when it comes to their nutritional values, health benefits, and flavor profiles—cheddar has a sharper flavor, increasing with age, while mozzarella is milder, which makes it work better in cooking.
Health Benefits of Cheddar and Mozzarella Cheeses
As a whole, cheddar and mozzarella cheeses are very similar in their health benefits and nutritional profiles, Haire explains. “The big benefits tend to be the protein content, which is about 6 to 8 grams per one-ounce serving, and calcium,” she says.
Protein, of course, is critical for muscle growth and maintenance. While the macronutrient is crucial for every age, individuals over 50 need it to maintain lean mass. Cheese (both cheddar and mozzarella) can help you meet daily goals; individuals need at least 0.8 grams of protein per kilogram of body weight per day, but that goes up the more active you are or if you’re looking to build muscle as you age.
Calcium, another key nutrient in both cheeses, is crucial for bone health. “Calcium needs increase in women over 50 years old, from 1,000 milligrams per day to 1,200 milligrams per day,” Haire says.
That’s because estrogen, which starts to decline during menopause, plays a role in the body’s absorption of calcium. Estrogen also contributes to balancing the breaking down of bone and bone formation, Haire says. “When estrogen levels decline during menopause, bone breakdown speeds up, causing more calcium to be released from the bones.”
On top of that, she says, you need estrogen to help your intestines absorb calcium; so with less estrogen in your system, it’s harder for your body to maintain enough calcium.
Both cheddar and mozzarella cheeses provide about 200 milligrams of calcium in a 1-ounce serving, though cheddar tends to have slightly more than mozzarella.
These cheeses, Haire says, also have phosphorus and vitamin K2, which support healthy bones.
Another benefit of cheddar and mozzarella cheese is that their protein and fat content keeps us feeling full for longer, which can help with weight management. Because fat and protein take longer to digest, they keep our blood sugar levels stable for longer too, Haire says.
Nutrition Breakdown of Cheddar Cheese
A serving of cheese is one ounce, which is probably less than you think, Haire says. “An ounce of cheese is four stacked dice, or from the top of an adult thumb to the joint,” she explains. But there is a lot of nutrition packed in a small amount.
Serving: 1 ounceCalories: 115 calories Protein: 7 grams Fat: 9 grams Saturated fat: 6 gramsCalcium: 15% to 20% of the recommended daily value
The nutritional value changes slightly as cheddar ages, Haire says. “Cheddar is a slightly better source of some nutrients, including vitamin K2, calcium, and phosphorus because it’s aged,” she says.
As cheese ages, the moisture evaporates, leaving higher concentrations of calcium, phosphorus, and protein per ounce, she explains. Because of this, aged cheese also becomes higher in fat and calories per ounce.
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Nutrition Breakdown of Mozzarella Cheese Serving: 1 ounceCalories: 80 to 90 calories Protein: 8 gramsFat: 6 gramsSaturated fat: 3 gramsCalcium: 15% to 20% of the recommended daily value
There are different types of mozzarella cheese, including part-skim mozzarella (think: string cheese), which is slightly lower in fat.
While both cheeses are low in sodium, making up about 6% to 8% of the recommended daily intake, Haire says, fresh mozzarella contains slightly less sodium because of its water content.
Downsides of Cheddar Cheese and Mozzarella Cheese
Haire is hesitant to say there’s a downside to these cheeses; she advises her clients to think about foods in moderation, including cheese, because it contains higher amounts of fat and calories than other foods.
For people who are keeping an eye on cholesterol or triglycerides, though, they’ll want to scale back their cheese intake, because overeating saturated fat can increase LDL cholesterol—the kind associated with stroke and cardiovascular disease. But saturated fat “can certainly be included moderately in an overall healthy diet,” Haire says.
“In general, I recommend looking at saturated fat and keeping that less than 10% of your total calories,” she says, which is in line with the U.S. Dietary Guidelines. (For a 2,000-calorie diet that’s about 22 grams of saturated fat per day.)
The fat in cheese, she says, is almost entirely saturated fat because it comes from animal sources. “An ounce of cheese has 8 grams of fat,” she says, noting most of that is saturated. “If you have a large meal with cheese, like enchiladas or lasagna, that’ll easily add up beyond the amount of saturated fat we’d recommend.”
One other consideration when it comes to choosing cheddar or mozzarella cheese is for people who have a more sensitive GI system. According to the International Dairy Foods Association, hard cheeses, like cheddar, and aged cheeses, also like cheddar, tend to have lower amounts of lactose, which is what causes problems in people with lactose intolerance. Fresh mozzarella can cause more discomfort because of its higher lactose content.
The Bottom Line
The nutritional profiles and health benefits of cheddar and mozzarella cheese are incredibly similar, Haire says. Both cheeses are packed with protein and calcium, making them a simple snack that will keep you feeling full.
Ultimately, when choosing a cheese to snack on, cheddar and mozzarella are pretty comparable, with part-skim mozzarella containing slightly less fat.
In small amounts, choose the cheese you prefer.
“I’ll never say to cut out cheese entirely,” Haire says, pointing to the saturated fat content. “But it’s smart to recognize portion sizes and keep it moderate.”
Remember, a serving of cheese is just one ounce. “If you’re standing in front of a charcuterie board, go easy,” Haire says.