Cheese, low-sodium, cheddar or colby
Category: Dairy & Egg Products
Nutrition Highlights
Serving Size
Calories
525
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Fat | 387 (73.7%) |
| Protein | 129 (24.5%) |
| Carbohydrate | 10 (1.9%) |
| Total | 525 (100%) |
Serving: 1 cup, diced [132g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 51 (39.0%) |
| Fat | 43 (32.6%) |
| Protein | 32 (24.4%) |
| Ash | 2.8 (2.1%) |
| Carbohydrate | 2.5 (1.9%) |
| Total | 132 (100%) |
Serving: 1 cup, diced [132g]
Benefits
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A good source of protein. Low-sodium cheddar or colby cheese provides 7 grams of protein per 1-ounce serving
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Contains calcium. It provides around 200mg of calcium per serving which is important for bone health
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Rich in vitamins. It contains B vitamins like riboflavin as well as vitamin A, D and K
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Low in sodium. Low-sodium varieties help reduce sodium intake which is important for blood pressure control
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May promote heart health. Cheese contains conjugated linoleic acid which may help reduce risk of heart disease
Risks
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High in saturated fat and sodium. Eating too much can increase risk of heart disease
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Contains dairy which some people may be sensitive or allergic to
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High in calories. Eating too much can contribute to weight gain
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Naturally high in cholesterol which can raise blood cholesterol levels
Additional Information
Cheese, low-sodium, cheddar or colby, is a popular dairy product that offers several nutritional benefits, along with a few potential risks. This type of cheese is specifically formulated to have reduced sodium content compared to regular cheddar or colby cheese, making it a suitable option for individuals who need to limit their sodium intake. Let's explore the nutritional advantages and potential drawbacks of low-sodium cheddar or colby cheese.
Nutritional Benefits:
1. Protein: Cheese is a good source of high-quality protein, which is essential for various functions in the body. Protein aids in muscle growth and repair, supports the immune system, and helps regulate hormones and enzymes.
2. Calcium: Cheddar and colby cheese are rich in calcium, a mineral crucial for maintaining strong bones and teeth. Adequate calcium intake is also important for nerve function, blood clotting, and muscle contraction.
3. Vitamin B12: This type of cheese is a notable source of vitamin B12, which is essential for the production of red blood cells and proper neurological function. Adequate vitamin B12 intake is particularly important for vegetarians and vegans who may have limited dietary sources of this vitamin.
4. Phosphorus: Cheddar and colby cheese contain phosphorus, another mineral vital for maintaining healthy bones and teeth. Phosphorus also plays a role in energy production, DNA synthesis, and maintaining pH balance in the body.
5. Fat-soluble vitamins: Low-sodium cheddar or colby cheese contains fat-soluble vitamins, such as vitamin A, vitamin D, and vitamin K2. These vitamins are important for various bodily functions, including vision, immune system support, and blood clotting.
Potential Risks:
1. High in Saturated Fat: While low-sodium cheddar or colby cheese can be part of a healthy diet, it is important to consume it in moderation due to its high saturated fat content. Diets high in saturated fat have been linked to an increased risk of heart disease and other health conditions. It is advisable to balance cheese consumption with other low-fat or fat-free protein sources.
2. High in Calories: Cheese, including low-sodium cheddar or colby, is relatively high in calories. Overconsumption can contribute to weight gain and obesity if not part of a balanced diet. It is important to be mindful of portion sizes and incorporate other nutrient-dense foods into meals to maintain a healthy weight.
In conclusion, low-sodium cheddar or colby cheese offers several nutritional benefits, including being a good source of protein, calcium, vitamin B12, phosphorus, and fat-soluble vitamins. However, it is important to be aware of its high saturated fat and calorie content. Incorporating low-sodium cheddar or colby cheese into a balanced diet, along with other nutrient-rich foods, can provide valuable nutrients while minimizing potential risks. As with any food, moderation and portion control are key to maintaining a healthy dietary pattern.