Calorie content of cheese. The lowest fat cheeses

is an amazing food product that has been used by people since ancient times. Our ancestors also learned to prepare a variety of dishes based on it, differing in taste and level of usefulness. And one of these dairy products is cheese. They can be created in a variety of ways, but, without a doubt, such food brings great benefits to humans. Parmesan, which came to us from Italy, is one of the most common and favorite cheeses. It has a surprisingly deep and at the same time bright taste, as well as a delicate aroma. Let's talk about what Parmesan cheese is, the benefits and harms of it for a person, what its calorie content and composition are.

What is Parmesan cheese rich in, what is its composition?

Parmesan cheese is characterized by its rich composition. It is a source of a huge amount of vitamins, represented by vitamin A, D, E, K and PP. This product saturates the body with sodium, calcium, phosphorus, selenium and zinc. In addition, it contains quite a lot of magnesium, some iron and copper.

According to the US food database, 100 grams of Parmesan contains: 29.16 g of water, 35.75 g of protein, 25.83 g of fat, 3.22 g of carbohydrates and 6.04 g of ash. Cheese contains the following vitamins:

Vitamin A = 201 mcg
Vitamin B1 = 0.039 mg
Vitamin B2 = 0.332 mg
Vitamin B3 = 0.271 mg
Vitamin B4 = 15.4 mg
Vitamin B5 = 0.453 mg
Vitamin B6 = 0.091 mg
Vitamin B9 = 7 mcg
Vitamin B12 = 1.2 mcg
Vitamin D = 0.5 mcg
Vitamin E = 0.22 mg
Vitamin K = 1.7 mcg

Macroelements and microelements:

Potassium = 92 mg
Magnesium = 44 mg
Calcium = 23 mg
Phosphorus = 694 mg
Sodium = 1602 mg
Manganese = 20 mcg
Iron = 0.82 mg
Selenium = 22.5 mcg
Zinc = 2.75 mg
Copper = 32 mcg

What are the benefits of Parmesan cheese?

Consuming Parmesan may benefit your cardiovascular system. This product is a source of a number of unsaturated fatty acids, while it contains relatively little cholesterol. Thanks to these qualities, Parmesan helps cleanse blood vessels and prevent (blood pressure).
Thanks to the minerals present in cheese, it optimizes blood composition and improves the salt balance in the body.

Parmesan contains a lot of milk proteins, which in turn are a source of essential amino acids. Such components are important for the normal functioning of every cell of the body, they optimize metabolic processes, ensure the health and proper functioning of muscles, including the myocardium - the heart muscle.

Even a small amount of Parmesan saturates the body with a large amount of calcium. And thanks to the presence of phosphorus and calcium in its composition, calcium is absorbed especially well. Therefore, such cheese can be of great benefit to the skeletal system and teeth, preventing their destruction and accelerating the healing of fractures.

Parmesan contains quite a lot of vitamin E. It has long been known. Let me say briefly that its presence will be especially useful for the reproductive system. This substance also helps improve metabolism and prevent early aging.

Moderate consumption of parmesan helps prevent many diseases, including cancer. Thus, scientists claim that such cheese is a source of butyrylic acid, and this substance quite well slows down the activity and growth of pathogenic cancer cells. In addition, this component has a positive effect on the general condition of the skin.

Parmesan contains some amount of zinc, which makes it beneficial for men's health. Consumption of such cheese helps improve potency in men and even avoid impotence.

Parmesan is a source of isovaleric acid. Thanks to this composition, this product has an anticonvulsant and sedative effect. There is evidence that eating it helps improve sleep and get rid of bad dreams.

Despite the high calorie content of parmesan, it is easily absorbed by the body and, with moderate consumption, even promotes weight loss. Many nutritionists advise people on a diet to eat some of this cheese.

Parmesan cheese, when consumed in moderation, can provide enormous health benefits. It can be used to prepare a wide variety of dishes and eaten on its own.

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Parmesan cheese was first prepared in the province of Parma, where it got its name. Today, this type of cheese is produced not only there, but also in other provinces of Italy: Mantua, Modena, Reggio Emilia, Bologna.

Historical excursion

This dairy product has been produced for a long time. This type of cheese was bred to ensure that it retains its taste and shelf life for as long as possible. It took a lot of time to experiment with its recipe, but this culinary masterpiece was worth it!

Since then, Parmesan cheese has gained worldwide fame and appeared in all countries, changing its composition, recipe, production conditions, production time - anything, but not its name. The difference between this variety and other cheeses is its long-term storage. - 392 kilocalories.

For eight centuries, Italian cheesemakers made Parmesan according to strict cheese-making rules, and they were never violated. It is for these reasons that this cheese has such a unique taste and appearance. The cheese miracle was obtained as a result of 2 milkings from whole cow's milk, and the cows were fed with special herbs to give it a characteristic taste.

Appearance and description of Parmesan

Known in Russia as Parmesan, it has a firm structure with a grainy, flaky appearance. It is characterized by a sweetish fruity taste and a rich yellow hue. Depending on the fat content of cow's milk, the calorie content of Parmesan cheese can vary in the range of 384-392 kcal.

Due to its structure, the cheese appears dry, brittle and hard in appearance, with slightly rounded edges. It is simply impossible to cut it like regular cheese. Therefore, especially for such cutting, there is a knife with a comfortable wooden handle and a sharp end. It is used to break off smaller pieces of cheese from a large piece of Parmesan.

Beneficial features

Parmigiano contains an abundance of macro- and microelements, as well as many vitamins. It contains: potassium, magnesium, calcium, phosphorus, sodium, copper, iron, manganese, selenium, zinc. Among the useful vitamins, we can note: vitamin A, K, D, B1, B2, E, PP (or B3), B5, B6, folic acid, choline, B12.

In addition to the average calorie content of Parmesan cheese, it has high nutritional value and is rich in natural protein and essential amino acids. Another feature of its physicochemical composition is the presence of two important acids: isovaleric and butyryl. The first acid works in the body as a sedative, it calms. And the second promotes the breakdown of fatty acids and stops the development of cancer cells in the colon.

All this indicates that this variety brings maximum benefits to the human diet.

Among the disadvantages, it can be noted that Parmesan contains a lot of salt (monosodium glutamate), which affects the appearance of migraines (with a tendency to headaches) and affects the functioning of the kidneys, blood vessels, and heart. And also people prone to vascular diseases and prone to swelling should minimize the amount of cheese consumed. For healthy people, it is enough to follow the norm of consumption of this product.

Varieties

Parmesan is an Italian durum variety. The fat content in it of the total weight is 40%. Calorie content may vary depending on the type of Parmesan cheese (40%). So, there are three types of cheese:

• fresh (Fresco, 12-18 months);
• old (Vecchio, 18-24 months);
• very old (Stravecchio, 24-36 months).

The latter type of cheese matures for a very long time, unlike other types.

How to use Parmigiano

This cheese is used in cooking in many ways. But real aesthetes prefer to taste this splendor in combination with red or white wine. It is customary to eat it in small pieces using a special knife. Thanks to the wine drink, the delicate fruity taste of the cheese is revealed in full force, and fresh grapes, walnuts or honey are a great addition to it. This type of serving is considered classic in European restaurants.

Only true gourmets can truly appreciate the taste of a culinary masterpiece - Parmesan cheese - in combination with wine and its accompanying products.

Energy value of cheese

Parmesan cheese has a calorie content per 100 g of 392 kcal (on average). The amount of protein is 35.75 g, fat - 25.83 g, carbohydrates - 3.22 grams.

If we take into account that this variety is a medium-calorie variety, it is very well absorbed by the body’s digestive system. What pleasantly sets it apart from other cheese varieties is the fact that Parmesan contains almost no cholesterol. It is also often used in the menu of dietary programs.

There is another type of Parmesan called gous (or Rokiskio). It is a low-calorie product. It is not as popular as classic Parmesan, but people who follow a healthy lifestyle use it in their dishes. This is due to the fact that the calorie content of goyus cheese (Parmesan) is only 354 kcal (per 100 grams).

Combination of cheese with Italian dishes

Many Italian housewives love to bake their dishes under a crispy crust of Parmesan cheese. They bread fish, meat, chicken with cheese and add it to all kinds of sauces. Its use is so extensive in Italian cuisine that it is difficult to imagine any dish without it. The cheese is used in grated form, sprinkling on pasta, salads, risotto, hot fish and meat dishes, as well as pizza. In some varieties of pizza, this cheese is the main ingredient, without which its preparation is simply unthinkable.

The calorie content of dishes with Parmesan cheese, of course, increases. Well, how can we do without it? There are even some desserts that are served with this product. For example, fruit or cheese cookies. You will be impressed by this dessert - small pieces of Parmesan cheese covered in hot chocolate.

Parmesan does not contain artificial ingredients. The cheese has a spicy, rich taste. Thanks to all this, he was so loved by the Italians, and with them the rest of the world, so Parmesan can rightfully be considered a symbol of Italy. And Parmesan (40%) can be used by all adherents of a healthy diet, without exception.

How to choose

To buy real Parmesan, you need to carefully study the packaging. This dairy product must bear the inscription: Parmigiano-Reggiano and the letters D.O.P. These letters indicate that this cheese has passed control at all stages of ripening. If you do not find these inscriptions, then this is a fake product. You will also see information about the calorie content of Parmesan cheese in the standard range of 384-392 kilocalories.

Storing cheese at home

Parmigiana can be stored in the refrigerator for several months (up to six months), and even longer in the freezer.

When storing, it is important to consider the packaging of the cheese. It must be removed from the original packaging, since it will most likely be plastic or polyethylene. And this material negatively affects cheese enzymes. Therefore, you can take parchment or wax paper and wrap the Parmesan in it. You also need to wrap it in foil on top. Such multilayer packaging will preserve the shelf life of the product in a place where the temperature will not exceed six degrees Celsius. To avoid having to worry about dating later, indicate the expiration date or date of purchase on the package.

Once opened, Parmesan can be stored in the refrigerator for up to one week.

Dietary cheese is used, rather, for a special diet; these are special dietary varieties that cannot even be purchased everywhere.

Low-fat cheese varieties mean that the product has a low percentage of fat; this should not be taken literally, since they cannot be completely fat-free.

Light cheeses contain 20 and 30%, and low-fat cheeses are those that have less than 20% fat (for example, Philadelphia).

Names and types of dietary cheeses

The normal fat content of such a dairy product is 50–60%.

Surely, some of them are familiar to you, while others you haven’t tried:

• the lowest fat is tofu soy cheese (1.5–4%), it is enriched with protein and calcium;
• grained curd cheese (5%). often used as an addition to salads;
• Gaudette – easily digestible, with a classic, appropriate aroma (7%);
• Chechil – a popular braided cheese (5–10%), a combination of milky and salty taste;
• ricotta (13%);
• oltermani (up to 17%);
• feta cheese (10-15%);
• feta – comes in different types (about 30%);
• Adyghe (19-20%).

Cheese is a source of calcium, phosphorus, protein, potassium, sodium, iron and a whole bunch of nutrients.

Solid or melted?

Hard varieties contain more calcium than processed varieties, and they are also fattier. Low-fat processed, often made at home, based on low-fat milk and cottage cheese and add flavorings to taste. White varieties are the least fatty in hard cheeses. That is why they are advised to be added to the diet of pregnant women.

If you can’t eat fatty foods, replace them with low-fat ones: mozzarella, gouda, edamer, etc. Remember that moldy varieties have a high percentage of fat.

Buy or try homemade?

Low-fat cheese is an elite product; you won’t find it in every store, and the price for such a product is not cheap.

But it is very useful and necessary for those who are on a diet due to illness or who want to lose weight. For this reason, dietary cheeses are made at home.

The simplest recipe requires milk, eggs, cottage cheese, soda and spices. For 500 g of cottage cheese, take 100–150 g of skim milk and heat it over low heat, bringing this cocktail until smooth, you should get a “sticky” mixture. Various vegetables and spices are added to the homemade fermented milk product.

Where to buy dairy products?

Shop, market, village?

No one questions the benefits of fresh cottage cheese, farm sour cream, fresh milk and other dairy products. The only question is, where can city people get them? We are intimidated by phrases like: “supermarkets are full of chemicals”, “you should only buy them at granny’s market” etc. How to distinguish good dietary curd cheeses from bad ones?

The milky smell and taste are very dependent on the cow’s menu and the conditions under which the animal is kept. For example, if it eats wormwood, then the milk will be bitter. They say that goat's milk has a special smell that is very different from cow's milk. The presence of any odor indicates improper hygiene.

Goats are mountain animals that grind their hooves on stone. If they do not do this, then bacteria will grow in the hooves, and it is they that give the specific aroma. Attentive and knowledgeable owners give their goats a pedicure. As a result, dairy products and the milk itself have a quite pleasant smell.

On store shelves

When purchasing products in a supermarket, to a certain extent you can be sure of their safety.

Importers and manufacturers undergo inspections by testing goods in laboratories, and the packaging bag is marked with the date of manufacture and shelf life.

Before purchasing any product, pay attention to these notes! High-quality cheese or cottage cheese should not have impurities such as flavorings, dyes or flavor enhancers. Milk, salt, rennet - only this should be indicated on the package. If any other ingredients are indicated there, there is no need to take it.

Be especially careful with so-called spreads, and products with names like "cheese product"(curd, etc.). Most likely, in such products, vegetable fat exceeds animal fat.

At the market stall

There is an opinion that cheese or cottage cheese from the market is fresher and healthier than in the supermarket. This statement is true, but under the following conditions: the cow must be healthy, the container in which the products are transported must be sterile, and the owner must be decent. In good markets, all goods go through a laboratory, but nothing prevents the owner from submitting one milk for examination and selling another. From this comes the most important point - the owner’s honesty and conscientiousness.

Look for a private farm

Perhaps the surest option is to come to the village on your own and ask the local residents where they get their dairy products. So you get to know the owner personally, ask her about recipes for healthy homemade cheese, look at the cow and agree on how many times a week you will stop by.

It is expensive, problematic, and time-consuming, but you will be confident that you are eating fresh and natural food.

What is low-fat cheese?

Low-fat cheeses are most often used as a dietary product; these are special varieties that are not always available to buy.

The term “low-fat” should be understood correctly, because cheese cannot be completely devoid of fat.

Low-fat cheeses are called low-fat cheeses, which is why they are popular among those who want to lose weight.

And low-fat are those that have a fat content of no more than twenty percent, for example low-fat Philadelphia cheese.

Dietary cheeses (with fat content up to 10%).

We will look at the types of low-fat cheeses in order of increasing fat content (you can use the fact that normal fat content is 50-60%).

Tofu cheese boasts maximum “low-fat” content; it is a soy cheese with a fat content of only 1.5-4%.

Tofu is a low-calorie, but at the same time protein and calcium-rich product, which makes it almost indispensable in the diet of many people.

Of the cheeses listed above, mozzarella can be considered the least fatty cheese - its fat content is 55%. The fat content of Almette cheese ranges from 60-70%, Philadelphia has a fat content of 69% and, finally, the fattest is mascarpone cheese - its fat content reaches 75%.

If you are using any kind of diet for weight loss or just trying to eat healthy, you should not eat only low-fat foods, because.

The only thing is that you need to choose products with a low percentage of fat, they are lower in calories. The list below will help you with this - a list of low-fat varieties of cheese.

As you know, cheese is a healthy, easily digestible product, it contains a lot of protein for the structure of muscle tissue (more than in fish or meat), calcium, zinc, phosphorus, vitamins E, C, A, D, PP, group B.

However, it is necessary to distinguish between low-fat and fatty cheeses. Most of the cheeses we are used to have a fat content of 50-70% (50-70 grams of fat per 100 grams of product). The task of a person who cares about his appearance and figure is to consume cheeses with a maximum fat content of 30%.

Low-fat cheeses and their calorie content

First on our list is soy cheese Tofu. This cheese has a fat content of 1.5 to 4%. It contains in large quantities and is an alternative to meat protein. The calorie content of this cheese is 80 kcal per 100 grams. Ideal in the form of sandwiches for a snack, as well as a valuable ingredient in salads.

Ricotta cheese It is not made from skim milk, as many believe, but from whey, which remains during the preparation of other types of cheese. Its fat content is 8-13%, and its calorie content is 174 kcal. In addition to calcium, vitamins A and B, it contains the essential amino acid methionine - the most important amino acid for the liver. This cheese is often used in the form of salads, desserts and as an independent snack.

Mozzarella It is also made from skim milk. It is usually sold in the form of balls in a saline solution. Contains 22.5% fat, 149-240 calories, depending on the type of mozzarella.

(grain cheese) looks like cottage cheese grains cooked in salted fresh cream, its fat content is no more than 5%, calorie content is up to 125 kcal. It is used to season salads and is also used as an independent dish. It is also often called homemade or country cheese (cottage cheese in the West).

Cheese Chechil also applies to low-fat varieties of cheese (only 5-10%). The consistency of this cheese resembles Suluguni. It is produced in the form of dense fibrous threads, which are twisted in the shape of a pigtail. It contains large quantities of salt, as it ripens in a salt solution; it is also often sold smoked. Contains 313kcal.

Low-fat cheeses Valio Polar, Fitness, Grünlander contain approximately 148 kcal with a fat content of only 5-10%. You just have to look for them in expensive supermarkets or hypermarkets. And read the packaging, some of them may contain not 5% fat, but 5% yogurt.

Feta or light cheese. Many people consider feta cheese a dietary product; they love it in salads, especially Greek ones, but the calorie content of ordinary feta cheese is 250 kcal with a high percentage of fat content. An alternative has appeared in stores: feta light (light cheese), its fat content ranges from 5 to 17%, calorie content on average 160 kcal.

Low-fat cheeses Arla, Natura and Valio, Oltermanni . The taste is reminiscent of fresh milk, an excellent product for those who are trying to eat right and maintain their figure. The calorie content of such cheeses is 210-270 kcal and 16-17% fat content.

Suluguni is a Georgian pickled cheese. Its fat content is 24%, calorie content is 285 kcal.

I think that in this list of low-fat cheeses you will be able to choose “your” cheese for yourself, which will satisfy you both in taste and in the benefits it will have on your body.

Bon appetit!

Calorie content (energy value) of food is the amount of energy received by the body after its complete absorption. In order to determine the energy value of the product, it is burned in a calorimeter. Then the amount of heat released into the environment is determined. If a person eats more calories per day than he expended, excess weight appears.

The maximum amount of calories is produced in the process of digesting fatty foods, and extra “folds” appear on the body. If you dream of getting rid of a few extra pounds, you need to select low-calorie foods. It is customary to call a diet rational if it implies compliance with the proportion between animal and vegetable proteins 55% to 45%, vegetable and animal fats as 30% to 70%.

Diet foods are foods with a negative or minimal amount of calories. Dietary nutrition involves consuming a significant amount of liquid, at least 1.5 liters per day, and low-calorie foods.

Is it possible to lose weight by eating cheese?

Cheese is an unsweetened dairy product that contains a significant amount of protein. Among the main disadvantages of cheeses, high fat content should be noted. The increased caloric content of this product has long made it inappropriate for dietary nutrition.

Currently, special diets are offered that allow the use of special varieties of cheese with low fat content.

The problem of buying low-fat cheese

What is the effectiveness of the cheese diet? Similar to various protein foods, you can try the “cheese” option for weight loss.

Among the tested and effective options for the cheese diet, one can note a 7-10-day low-calorie diet based on cheese and other protein products, which includes additives from vegetables and fruits. The calorie content of this nutrition option is 1500-1900 kcal, additional physical activity is assumed. Staying on such a diet for 10 days allows you to reduce weight by. Such nutrition is not balanced, however, it gives excellent results.

Less common are longer-term cheese diets, which involve strict restrictions on the type of cheese consumed. Options with minimal fat content are rarely found on the shelves of regular grocery stores. Mostly, customers are offered varieties of cheeses with a fat content of more than 40%. For example, such a popular cheese as “Maasdam”, which has a fat content of 45%, has a calorie content of 348 kcal per 100 grams. Such characteristics do not allow us to consider that it is the lowest-calorie cheese, and it is not worth recommending for dietary nutrition.

How to choose low-calorie cheese?

For a long time, nutritionists have not been able to decide on the type of cheese with the lowest calorie content; their opinions differ. The line between “diet” and “regular” cheeses is set at 30 percent. Some cheese manufacturers indicate the fat content of their product at 29%, but the calorie content will be about 360 kcal, which exceeds the calorie content of the Maasdam described above. Do not forget to ensure that the product has the “correct” numbers, because otherwise you risk not losing weight, but gaining extra pounds.

Eight of the lowest fat cheeses

We list some options for low-calorie cheeses, the use of which will help you maintain a slim and beautiful figure. To do this, instead of Roquefort you need to use cottage cheese. You can find such products on the shelves of large supermarkets:

When choosing low-fat light cheese, do not forget that for weight loss, only maintaining a sense of proportion in the process of “eating light cheeses” will give the desired result - weight loss. And the cheese diet does not mean that you should eat only cheese - you need to harmoniously combine it with plenty of vegetables and fruits.

Low-fat cheese is a non-existent concept. Any cheese contains fat, the only difference is in its amount. Let's find out: which cheese is the lightest?

In Russia it is sometimes found under the unofficial names “grainy cottage cheese” and “Lithuanian cottage cheese”. In the USA and European countries (and not only English-speaking ones), grain cottage cheese is called cottage cheese(English: country or cottage cheese).

It is often called homemade cheese. At first glance, cottage cheese looks like fresh cottage cheese, but its texture is much softer, one might even say creamy, and its taste is a little saltier. 100 g of cottage cheese will provide our body with 85 calories and 17 g of protein, so nutritionists recommend it even if you follow the strictest diets.

In appearance, this cheese has nothing in common with any other. It is produced in the form of fibrous threads tied into a bundle. Chechil ripens in brine, but is often mixed with cottage cheese or other cheese and stuffed into unglazed jugs or wineskins.

The taste and smell of this cheese are sour milk, sharp, the fibrous dough is dense, the surface of the product is rough. It contains up to 10% fat, no more than 60% moisture, and 4-8% salt.

5. Low-fat cheese - Viola Polar, Grünlander, Fitness (fat content 5-10%)

Such cheeses are just a godsend for those losing weight! But you need to look for them in large stores. Study the back of the package in more detail - the label, some cheeses contain 5% yogurt, not fat!

6. Low-fat cheese - Ricotta (fat content 13%)

Ricotta is an invariable component of Italian breakfast. It is often called cheese, but this is not entirely true: after all, it is not made from milk, as we used to think, but from whey remaining after the preparation of other cheeses.

A slice of ricotta contains, on average, 49 calories and 4 g of fat. half of which are saturated. This product contains the lowest amount of sodium compared to other cheese products. Due to its high nutritional value and impressive composition of vitamins and microelements, ricotta gives a quick feeling of fullness. In addition, this type of curd cheese is recognized as a protector of our liver, because it contains methionine, a sulfur-containing amino acid.

7. Low-fat cheese -light cheese, feta (fat content 5-15%)

This cheese, or rather even feta cheese, is a traditional product of Greek cuisine. But it is eaten with pleasure in many other countries, including ours. Feta is considered a fatty food, high in cholesterol and has a calorie content of approximately 260 kcal/100 gm. But not everyone knows that the feta cheese they adore is produced in a light version, although, admittedly, this particular variety is difficult to find on supermarket shelves.

However, the effort you put into searching will be fully worth it. Feta light is usually made from goat's milk and contains only 30% fat, while traditional feta is made from sheep's milk and is then 60% fat. It is usually added to Greek salad along with vegetables and olives, or it is used in Caprese salad, where it replaces mozzarella.

If you do not consume feta in combination with high-fat foods, then it can be recommended as quite suitable for a diet.

8. Low-fat cheese - Arla, Oltermani(fat content 16-17%)

Such low-fat cheeses have a delicate, pleasant taste of natural milk, The texture is dense, homogeneous, with small, evenly distributed eyes. Great for people who care about their health.

People who are on a diet or eating healthy often give up many foods, including cheese. This is wrong because it contains a lot of protein and other substances necessary for health. You can find low-fat cheese on sale that will provide the body with the necessary fats and will not harm your figure. Having become familiar with the criteria for choosing low-fat varieties of fermented milk products and learning how to make them at home, you can easily go on a diet and eat tasty food at the same time.

Is it possible to have cheese on a diet?

Most nutritionists unanimously agree that low-fat cheeses for dieting are not only possible, but also necessary. They are easily absorbed by the body, contain vitamins (A, B, C, D, E, F, PP), microelements (calcium, potassium, phosphorus, zinc, iron) and protein. Experts have even developed a cheese diet, more than a third of the diet of which consists of different varieties.

The remaining 2/3 is occupied by fruits, vegetables and other protein foods. In 10 days of such weight loss you can get rid of 5 kg of excess weight. If you consume a high-quality product that does not contain vegetable fats in a reasonable amount, your figure will not suffer. While losing weight, you are allowed to eat the following varieties: Gaudette, Tofu, Oltermani, Chechil, Fitness, Brynza, grain cottage cheese (no more than 5% fat), Ricotta, etc.

What are low-fat cheeses on a diet?

Low-fat cheese is a product made from skim milk, lactic acid bacteria and clotting enzymes. The cream is first skimmed from the drink and then used to make a fermented milk product. Although there are no completely low-fat varieties, there are dietary varieties containing on average up to 30 g of fat in dry matter.

List of low-fat cheeses

Having received the answer to the question whether it is possible to eat low-fat varieties of cheese while on a diet, it is worth learning more about the types of such fermented milk products. These include:

1. Tofu is a low-calorie cheese made from soy milk. Fat content 1.5-4%, contains 73 kcal/100 g. Refers to curd cheese, has a consistency similar to feta cheese. Contains a lot of protein and calcium, which helps prevent osteoporosis and strengthen the bone skeleton.
2. Grain cottage cheese with 5% fat content and 105 kcal per 100 g. Often used in diets, used for making salads, prepared with the addition of salted cream. In English-speaking European countries it is known as cottage cheese.
3. Gaudette is a low-fat cheese (7%), semi-hard, calorie content – ​​199 kcal/100 g. It has a mild taste with piquant notes, and contains a large amount of calcium.
4. Chechil, fat content 5-10%, calorie content 253-313 kcal/100 g. The consistency is similar to suluguni, sold in the form of bundles of fibrous threads, contains a lot of salt.
5. Ricotta (fat content 13%, 49 kcal/100 g). The lowest calorie cheese. Made from whey, it contains a minimal amount of sodium, many vitamins, trace elements and methionine (a sulfur-containing amino acid), which is beneficial for the liver.
6. Mozzarella (22.5% fat, 149-240 kcal per 100 g). It is produced on the basis of skim milk and is sold in the form of balls in packages with a salty solution.
7. Feta (fat content 24%, 290 kcal/100 g). This Greek cheese is considered by many to be high in calories, but it is also produced in a lighter version. It is prepared from natural sheep's milk, and low-calorie - from goat's milk. Contains beta-carotene, vitamins (A, D, E, K, B), potassium, iron, magnesium, manganese, calcium, sodium, and many useful living organisms. Useful for gastrointestinal disorders.
8. Oltermani (fat content 16-17%, 270 kcal/100 g). It has a dense, uniform texture with uniform holes over the entire surface, and has a delicate milky flavor.
9. Fitness Viola Polar (5-10% fat, 250 kcal/100 g). One of the most popular for those who are on a diet. Some varieties contain yogurt instead of fat, which makes the product even more beneficial for health and weight loss.
10. Adygei (14% fat, 240 kcal/100 g). An ideal option for a hearty breakfast on a diet, it contains no carbohydrates at all. It has a delicate consistency, sour milk taste, and is produced by fermenting cow's milk with bacteria.

Hard varieties of low-fat cheese are excellent for the diet, which often have a high energy value, but in small quantities do not harm the figure. They contain lecithin, which improves fat metabolism, stimulates their breakdown, and normalizes cholesterol levels. These include:

1. Swiss (45% fat, 380 kcal/100 g). It has small eyes and a sweetish taste.
2. Parmesan (32% fat, 292 kcal/100 g), has a specific smell and a slight aftertaste.
3. Dutch (45% fat, 345 kcal/100 g). The cheese is yellow in color (dark or bright) and has a salty taste. It is considered dietary, is well absorbed, and replenishes the lack of energy in the body.
4. Cheddar. It comes in a dietary version (fat content 33%, calorie content 380 kcal/100 g). It has a delicate, slightly sour nutty flavor. Made from cow's milk.
5. Russian – semi-hard cheese with a creamy, sweetish taste, fat content 50%, calorie content 360 kcal/100 g. Color – yellow.

How to choose

Diet cheese should be selected according to the percentage of fat content; if you want to lose, rather than gain, excess weight, a product containing no more than 30% fat is suitable for you. It happens that smaller numbers are indicated on the packaging of some varieties, but then you need to pay attention to the calorie content. Often this figure exceeds the acceptable norm for weight loss. Foods with a spicy or excessively salty taste are not suitable for the diet.

High-quality cheese should have a uniform color (without stains or signs that it has been washed or cleaned), a fresh smell, intact packaging and not contain palm oil or vegetable fats. Pay attention to the cut of the product: smooth, non-crumbling edges indicate freshness (with the exception of the Idiazabal variety). It is also important not to overdo it with the amount of cheese during consumption, otherwise even the most low-fat varieties of cheese will add extra centimeters during your diet.

Homemade recipe

High-quality low-fat diet cheese is often expensive, and some types are difficult to find. There is no need to give up your diet for this reason; you can prepare a dietary product at home. So, you can be sure of its freshness, naturalness and the absence of harmful preservatives. The process will not take much time, but then the low-fat homemade cheese needs to be allowed to brew.

• Time: 12.5 hours.
• Number of servings: 10 persons.
• Calorie content of the dish: 78 kcal/100 g.
• Cuisine: international.
• Difficulty: easy.

To make low-fat hard cheese you will need milk, cottage cheese, soda, salt and an egg. If desired, you can add finely chopped fresh herbs, chopped carrots or garlic. These ingredients will give the dish an amazing aroma and spicy taste. Herbs and spices will also come in handy. It is better to choose milk and cottage cheese with a minimum percentage of fat content in order to reduce the calorie content of the future cheese.

Ingredients:

• milk (0.5%) – ½ l;
• cottage cheese (0%) – ½ kg;
• egg – 1 pc.;
• salt, soda - ½ tsp each;
• seasonings - to taste.

Cooking method:

1. Heat the milk a little in a water bath.
2. Add the cottage cheese and mix the mixture with your hands until it has a homogeneous consistency.
3. Fold the gauze in several layers, transfer the milk-curd mixture into it when it becomes hot. Hang it up to catch any unnecessary whey.
4. In a separate container, beat the egg with soda, salt, and spices.
5. When the whey has drained from the curd, transfer the mixture to a bowl and pour in the egg.
6. Place the container in a water bath, heat it, stirring constantly and intensively so that there are no lumps. At this stage you can add seasonings.
7. When the mass becomes homogeneous, cool it at room temperature, and then transfer it to another bowl covered with cling film.
8. Place in the refrigerator overnight.

Homemade mozzarella

• Time: 1 hour.
• Number of servings: 15 persons.
• Calorie content of the dish: 52 kcal/100 g.
• Purpose: for breakfast, lunch, dinner.
• Cuisine: Italian.
• Difficulty: medium.

Mozzarella cheese was originally made by residents of Southern Italy using buffalo milk. Today it is produced from ordinary cow milk by adding rennet. To prepare low-fat mozzarella at home, you can use acidin-pepsin, which is sold at the pharmacy, to curdle milk. Take purified water, without foreign impurities and in no case chlorinated.

Ingredients:

• milk (not pasteurized) – 1.5 l;
• water – 250 ml;
• acidin-pepsin – 2 tablets;
• citric acid – 1/3 tsp;
• salt – 1 tsp.

Cooking method:

1. Heat the milk on the stove to 25-28 degrees, pour in citric acid dissolved in ½ part of water in a thin stream. Continue heating, stirring constantly, bringing the temperature to 30-35 degrees.
2. Dissolve the crushed acidin-pepsin tablets in the remaining water and pour into the milk. Continue heating to a temperature of 40 degrees, without ceasing to stir. Remove from stove.
3. At this stage, the milk will begin to curdle and cheese flakes will appear on its surface.
4. Cover the container with a lid and leave to complete the fermentation process for 20 minutes.
5. The curdled mass should be thick and have a slightly yellowish tint. Stir it with a spoon.
6. Place on a sieve, separating from the whey, and grind. The resulting cheese will stick together.
7. Place the mass in hot water (60-70 degrees), wait until it warms up and begins to melt slightly.
8. Squeeze the mixture lightly to remove excess whey. Add salt (seasonings), mix gently. Stretch the cheese several times and warm it again.
9. Stretch again, give the desired shape, put in the refrigerator.

Price

Diet-friendly varieties of low-fat cheese are more expensive than regular cheeses, since special techniques are used for their production. The cost of such products in different retail chains may differ; in stores in the Moscow region it is as follows:

Name	Price in rubles
Sernur Ricotta herbes de Provence, 200 g
Russian, 300 g
Cheese cheese, 320 g
Mozzarella, Rossini, 250 g
Cheese cheese 45%, 500 g
Adyghe, 450 g
Cheddar, Hochland, 1.04 kg
Parmesan, Dolce, 300 g
Dutch, 350 g
Parmesan 32%, Cheese Gallery, 175 g
Parmesan 40%, Skorobogatov, 270 g

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