One study in 1,072 older adults found that drinking 7 ounces (200 ml) per day of fermented dairy containing Lactobacillus fermentum for 3 monthssignificantly reduced the duration of respiratory infections, compared to not consuming the drink (9). Goat cheese, also known as chèvre, is a tangy, soft cheese made from goat’s milk. One ounce (28 grams) of whole-milk cheddar contains (1): In addition to being rich in protein and calcium, cheddar is a good source of vitamin K — especially vitamin K2 (34). It prevents calcium from being deposited in the walls of your arteries and veins (35). Feta is a soft, salty, white cheese originally from Greece. While provolone cheese does provide essential nutrients, it also contains an unhealthy amount of saturated fat, as well as a large dose of sodium. One ounce of provolone cheese contains 249 IUs of vitamin A. Furthermore, goat cheese may be easier for some people to digest than cheese made from cow’s milk. Swiss is high in vitamin A and low in calories, fat and sodium. Both animal and human studies show that these probiotics may improve gut health, promote immunity, and fight inflammation in your body (5, 6, 7, 8). The mold used to create blue cheese gives it a distinctive odor and bold, tangy flavor. A 1/2-cup (124-gram) serving of whole-milk ricotta contains (1): The protein in ricotta cheese is mostly whey, a milk protein that contains all of the essential amino acids that humans need to obtain from food (23). Both zinc and biotin are important for hair health as well. Enjoy it as an occasional part of your healthy diet. It’s made from raw, unpasteurized cow’s milk that’s aged for at least 12 months to kill harmful bacteria and produce a complex flavor (27). A serving of provolone cheese provides 11 percent of the DV for total fat and 24 percent of the DV for saturated fat. Calcium contributes to the health of your bones and teeth, and provolone cheese is a nutritious source of this essential mineral. The final product is loaded with nutrients. © 2005-2020 Healthline Media a Red Ventures Company. A diet too high in saturated fat can contribute to an increased risk for heart disease, high blood pressure and stroke. Chop up slices to use in a Cobb salad. Stick to a serving of just 1 ounce as another way to keep your intake of fat and salt lower. In particular, goat cheese contains A2 casein, which may be less inflammatory and less likely to cause digestive discomfort than the A1 casein found in cow’s milk (39, 40). Cheese is a dairy product that comes in hundreds of different textures and flavors. This article explores some of the best dairy-free…. At only 75 calories an ounce (that's about a one-inch cube), this healthiest cheese is on the lower end of the fat-and-calorie spectrum. As the name suggests, Swiss cheese originated in Switzerland. Nutrition Facts on a Ham Sandwich With Lettuce & Whole Wheat Bread, Nutrition Guide for a Bacon & Egg Croissant Sandwich, United States Department of Agriculture: National Nutrient Database for Standard Reference, National Institutes of Health: Dietary Supplement Fact Sheet: Calcium, National Institutes of Health: Dietary Supplement Fact Sheet: Vitamin A and Carotenoids, American Heart Association: Sodium (Salt or Sodium Chloride), MayoClinic.com: Dietary Fats: Know Which Type to Choose. In fact, one study in over 16,000 adult women linked higher vitamin K2 intake to a lower risk of developing heart disease over 8 years (34). Cottage cheese is much higher in protein than other cheeses. Provolone cheese contains a total of 7.5g of fat per serving, including 4.8g of saturated fat and 2.7g of unsaturated fat. Each serving of provolone cheese also contains 19.3mg of cholesterol. This is the stuff that’s thought to congest your heart. One ounce (28 grams) of Parmesan cheese provides (1): A 1-ounce (28-gram) serving also contains close to 30% of the RDI for phosphorus (1). 6. One ounce (28 grams) of whole-milk blue cheese contains (1): Since blue cheese is high in calcium, a nutrient necessary for optimal bone health, adding it to your diet may help prevent bone-related health issues. Since Parmesan is rich in both calcium and phosphorus — nutrients that play a role in bone formation — it may promote bone health (28, 29). One study in around 5,000 healthy Korean adults found that higher dietary intakes of calcium and phosphorus were significantly associated with better bone mass in certain parts of the body — including the femur, the longest human bone (28). Sheep’s milk gives feta a tangy and sharp taste, while goat’s feta is milder. Provolone cheese is a cow's milk cheese from southern Italy. Some people are concerned that cheese is high in fat, sodium, and calories. — And How to Make It, The Benefits and Risks of Cheese for People with Diabetes. Blue cheese tastes great on top of burgers, pizzas, and salads made with spinach, nuts, and apples or pears. You need to limit cheeses, but provelone is a good choice. Limit your intake of sodium to 1,500 milligrams or less, the American Heart Association recommends. One ounce (28 grams) of Swiss cheese made from whole milk contains (1): Since it is lower in sodium and fat than most other cheeses, Swiss cheese is often recommended for anyone who needs to monitor their salt or fat intake, such as people with high blood pressure (31). You can certainly eat provolone cheese, but it should only be an occasional addition to your healthy diet. Well, all cheese is high in fat, but it's also high in protein. Is Dairy Bad for You, or Good? This delicious, calcium-rich food is a…. You can certainly eat provolone cheese, but it should only be an occasional addition to your healthy diet. Eating cheese may even aid weight loss and help prevent heart disease and osteoporosis. Feren reckons that the saturated fat in dairy products may be less harmful than in meatand that it’s the sum of the parts, not one specific nutrient that makes cheese eaters healthier. You also need vitamin A for a healthy immune system and to protect the health of your intestinal, respiratory and urinary systems. Provolone is an aged, pasta-filata cheese and is safe for women to eat during pregnancy. However, more research is needed. However, as some cheese can be high in sodium and/or fat, it’s still worth keeping an eye on your intake. One ounce (28 grams) of full-fat mozzarella contains (1): Mozzarella also contains bacteria that act as probiotics, including strains of Lactobacillus casei and Lactobacillus fermentum (2, 3, 4). A 1/2-cup (110-gram) serving of full-fat cottage cheese provides (1): Since cottage cheese is high in protein but low in calories, it is often recommended for weight loss. Parmesan is a hard, aged cheese that has a gritty texture and a salty, nutty flavor. The nutrition and taste of cheese depend on how it is produced and what milk is used. However, it is typically lower in calories than most other cheeses. Thus, adding cottage cheese to your diet may help you feel fuller after meals and reduce your calorie intake. Look for these options to cut the saturated fat and salt content of the cheese. About 99 percent of the calcium in your body is concentrated in your bones and teeth, the National Institutes of Health notes. One study in 70 overweight adults found that taking 54 grams of whey protein per day for 12 weeks lowered systolic blood pressure by 4% compared to baseline levels. Whey is easily absorbed and may promote muscle growth, help lower blood pressure, and reduce high cholesterol levels (24, 25, 26). “I think sometimes we get focused … © Copyright 2020 Hearst Communications, Inc. Crumbled goat cheese can be added to salads, pizzas, and eggs. This Italian pick is a pulled-curd cheese made with full-fat cow’s milk, though you can probably find a light provolone at your local grocer. Some people are concerned that cheese is high in fat, sodium, and calories. The remaining 1 percent contributes to proper muscle function, the transmission of nerve impulses and regular hormone secretion. Can You Eat Blue Cheese While Breast-Feeding? Provolone cheese contains 14 percent DV of phosphorus. It’s thought to have originated in the United States. Provolone, like mozzarella, is a plasic curd cheese. Mozzarella is a soft, white cheese with high moisture content.