SAY CHEESE

What’s your cheese IQ? Do you know which is higher in total fat: cream cheese or blue cheese?

Check out this chart for the nutrient profile of some of the most popular cheeses (1-ounce serving unless otherwise noted).

Blue*

Calcium (mg): 150

Phosphorous (mg): 100

Protein (g): 6

Total fat (g): 8

Saturated fat (g): 5

Calories: 100

*

Brick*

Calcium (mg): 190

Phosphorous (mg): 150

Protein (g): 7

Total fat (g): 8

Saturated fat (g): 5

Calories: 100

*

Brie*

Calcium (mg): 190

Phosphorous (mg): 100

Protein (g): 5

Total fat (g): 8

Saturated fat (g): 5

Calories: 90

*

Cheddar**

Calcium (mg): 200

Phosphorous (mg): 150

Protein (g): 7

Total fat (g): 9

Saturated fat (g): 5

Calories: 110

*

Colby*

Calcium (mg): 190

Phosphorous (mg): 150

Protein (g): 7

Total fat (g): 9

Saturated fat (g): 5

Calories: 110

*

Cream

Calcium (mg): 20

Phosphorous (mg): 20

Protein (g): 2

Total fat (g): 10

Saturated fat (g): 6

Calories: 100

*

Edam**

Calcium (mg): 210

Phosphorous (mg): 150

Protein (g): 7

Total fat (g): 7

Saturated fat (g): 4.5

Calories: 90

*

Feta

Calcium (mg): 90

Phosphorous (mg): 60

Protein (g): 4

Total fat (g): 6

Saturated fat (g): 3.5

Calories: 70

*

Gouda**

Calcium (mg): 210

Phosphorous (mg): 150

Protein (g): 7

Total fat (g): 8

Saturated fat (g): 5

Calories: 100

*

Havarti*

Calcium (mg): 160

Phosphorous (mg): 100

Protein (g): 6

Total fat (g): 10

Saturated fat (g): 7

Calories: 120

*

Monterey Jack**

Calcium (mg): 200

Phosphorous (mg): 100

Protein (g): 7

Total fat (g): 8

Saturated fat (g): 4.5

Calories: 100

*

Mozzarella, low moisture, part skim**

Calcium (mg): 210

Phosphorous (mg): 150

Protein (g): 8

Total fat (g): 5

Saturated fat (g): 3

Calories: 80

*

Mozzarella, part skim*

Calcium (mg): 140

Phosphorous (mg): 100

Protein (g): 6

Total fat (g): 5

Saturated fat (g): 4

Calories: 80

*

Mozzarella, whole milk*

Calcium (mg): 130

Phosphorous (mg): 80

Protein (g): 6

Total fat (g): 6

Saturated fat (g): 4

Calories: 80

*

Muenster*

Calcium (mg): 190

Phosphorous (mg): 100

Protein (g): 6

Total fat (g): 8

Saturated fat (g): 5

Calories: 100

*

Parmesan, grated (1 tablespoon)

Calcium (mg): 70

Phosphorous (mg): 40

Protein (g): 2

Total fat (g): 1.5

Saturated fat (g): 1

Calories: 25

*

Parmesan, hard**

Calcium (mg): 330

Phosphorous (mg): 200

Protein (g): 10

Total fat (g): 7

Saturated fat (g): 4

Calories: 110

*

Pasteurized, Processed American*

Calcium (mg): 174

Phosphorous (mg): 200

Protein (g): 6

Total fat (g): 9

Saturated fat (g): 6

Calories: 100

*

Provolone**

Calcium (mg): 210

Phosphorous (mg): 150

Protein (g): 7

Total fat (g): 8

Saturated fat (g): 4.5

Calories: 100

*

Ricotta, part skim (1/4 cup)**

Calcium (mg): 230

Phosphorous (mg): 100

Protein (g): 7

Total fat (g): 5

Saturated fat (g): 3.5

Calories: 80

*

Ricotta, whole milk (1/4 cup)*

Calcium (mg): 180

Phosphorous (mg): 60

Protein (g): 6

Total fat (g): 8

Saturated fat (g): 4

Calories: 100

*

Romano**

Calcium (mg): 260

Phosphorous (mg): 200

Protein (g): 8

Total fat (g): 7

Saturated fat (g): 4

Calories: 100

*

Swiss**

Calcium (mg): 270

Phosphorous (mg): 200

Protein (g): 8

Total fat (g): 8

Saturated fat (g): 4.5

Calories: 100

**Excellent source of calcium and good source of protein.

* Good source of calcium and protein.

Sodium: Blue--380 mg; Parmesan, hard--350 mg; Romano--330 mg

Sources: International Dairy Foods Assn. and USDA Handbook No. 8