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Cheese is a fan favorite thanks to its variety, flavors, snackability, versatility, and yes, its nutritional benefits. You\u2019ll find no shortage of cheese varieties out there\u2014more than 2,000 if you\u2019re a real cheesemonger. But when you\u2019re strolling down the grocery store aisles, looking for an easy, nutrient-dense snack<\/a>, you\u2019ll find just what you need from cheddar and mozzarella cheeses.<\/p>\n Kendra Haire, R.D.N., of Radiant Nutrition and Wellness<\/a>, 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\u2014cheddar has a sharper flavor, increasing with age, while mozzarella is milder, which makes it work better in cooking.<\/p>\n Health Benefits of Cheddar and Mozzarella Cheeses <\/p>\n As a whole, cheddar and mozzarella cheeses are very similar in their health benefits and nutritional profiles, Haire explains. \u201cThe big benefits tend to be the protein content, which is about 6 to 8 grams per one-ounce serving, and calcium,\u201d she says.<\/p>\n Protein<\/a>, 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\u2019re looking to build muscle as you age<\/a>.<\/p>\n Calcium<\/a>, another key nutrient in both cheeses, is crucial for bone health. \u201cCalcium needs increase in women over 50 years old, from 1,000 milligrams per day to 1,200 milligrams per day,\u201d Haire says.<\/p>\n That\u2019s because estrogen, which starts to decline during menopause, plays a role in the body\u2019s absorption of calcium. Estrogen also contributes to balancing the breaking down of bone and bone formation, Haire says. \u201cWhen estrogen levels decline during menopause, bone breakdown speeds up, causing more calcium to be released from the bones.\u201d<\/p>\n On top of that, she says, you need estrogen to help your intestines absorb calcium<\/a>; so with less estrogen in your system, it\u2019s harder for your body to maintain enough<\/a> calcium.<\/p>\n 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.<\/p>\n These cheeses, Haire says, also have phosphorus and vitamin K2, which support healthy bones.<\/p>\n 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.<\/p>\n Nutrition Breakdown of Cheddar Cheese <\/p>\n A serving of cheese is one ounce, which is probably less than you think, Haire says. \u201cAn ounce of cheese is four stacked dice, or from the top of an adult thumb to the joint,\u201d she explains. But there is a lot of nutrition packed in a small amount.<\/p>\n Serving: 1 ounceCalories: 115 calories Protein: 7 grams Fat: 9 grams Saturated fat: 6 gramsCalcium: 15% to 20% of the recommended daily value <\/p>\n The nutritional value changes slightly as cheddar ages, Haire says. \u201cCheddar is a slightly better source of some nutrients, including vitamin K2, calcium, and phosphorus because it\u2019s aged,\u201d she says.<\/p>\n 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.<\/p>\n Add Prevention as a preferred source in your Google search results.<\/p>\n Use your Google account to add this to your settings.<\/p>\n Add to Google settings<\/p>\n 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 <\/p>\n There are different types of mozzarella cheese, including part-skim mozzarella (think: string cheese), which is slightly lower in fat.<\/p>\n 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.<\/p>\n Downsides of Cheddar Cheese and Mozzarella Cheese <\/p>\n Haire is hesitant to say there\u2019s 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.<\/p>\n For people who are keeping an eye on cholesterol<\/a> or triglycerides, though, they\u2019ll want to scale back their cheese intake, because overeating saturated fat can increase LDL cholesterol\u2014the kind associated with stroke and cardiovascular disease. But saturated fat \u201ccan certainly be included moderately in an overall healthy diet,\u201d Haire says.<\/p>\n \u201cIn general, I recommend looking at saturated fat and keeping that less than 10% of your total calories,\u201d she says, which is in line with the U.S. Dietary Guidelines<\/a>. (For a 2,000-calorie diet that\u2019s about 22 grams of saturated fat per day.)<\/p>\n The fat in cheese, she says, is almost entirely saturated fat because it comes from animal sources. \u201cAn ounce of cheese has 8 grams of fat,\u201d she says, noting most of that is saturated. \u201cIf you have a large meal with cheese, like enchiladas or lasagna, that\u2019ll easily add up beyond the amount of saturated fat we\u2019d recommend.\u201d<\/p>\n![\"Google\"](\"https:\/\/www.prevention.com\/_assets\/design-tokens\/fre\/static\/icons\/social\/google.1467f37.svg\")
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