Do you find yourself asking the waiter to grate the entire block of Parmesan onto your pasta?  If so, then you love cheese just as much as us. So which cheeses can you indulge in a little more, and which ones do you need to watch out for?


cheddarWidely available cheddar cheese is a favorite among both adults and children. Although high in protein, calcium, and phosphorus, cheddar is also very high in saturated fat. Choose shredded sharp (mature) cheddar since the stronger flavor allows you to use less cheese to get the taste you want.

Nutritional Info (Per 30g serving): 121 Calories | 7.5g Protein | 0.4g Carbohydrate | 10g Fat


cottage cheeseDid you know that one cup of cottage cheese contains the same amount of protein in one chicken breast? It is also extremely low in calories compared to other cheeses. Enjoy it with sliced tomatoes on some wholemeal toast, or add to pasta for a healthified mac and cheese.

Nutritional Info (Per 30g serving): 31 Calories | 4g Protein | 0.8g Carbohydrate | 1g Fat

Cream Cheese

cream cheeseCream cheese is the least healthy of all the white, soft cheeses on the market. If you can’t quite let go of it from your diet, always opt for the low fat variety. Otherwise, make the change from cream cheese to cottage cheese instead.

Nutritional Info (Per 30g serving): 97 Calories | 1.7g Protein | 1.2g Carbohydrate | 10g Fat


fetaThis Greek cheese has a strong, tangy flavour and is perfectly textured to crumble onto salads. One serving of feta will nourish your body with enough calcium and B-vitamins, but it can also be relatively high in sodium. In order to prevent unnecessary increases in blood pressure, always opt for low-sodium (or reduced salt) feta varieties where possible. Soaking feta in milk or water before serving will also lower its sodium content.

Nutritional Info (Per 30g serving): 75 Calories | 4g Protein | 1.2g Carbohydrate | 6g Fat


halloumi cheeseHalloumi cheese has unique cooking properties, as it does not melt when cooked. Grilled halloumi, for example, is perfectly crispy on the outside and chewy on the inside. Moderation is key with this type of cheese, because although it’s delicious it is high in saturated fat, sodium, and calories. Luckily, due to its robust texture and strong flavor, a little can go a long way.

Nutritional Info (Per 30g serving): 105 Calories | 7g Protein | 0.5g Carbohydrate | 8g Fat

Roquefort (Bleu Cheese)

bleu cheeseBlue-veined cheese is not for the faint-hearted, but diehard cheese lovers swear by the unique flavor. This fungal fermented cheese has recently been shown to prevent inflammation and possibly decrease heart disease rates too. Roquefort cheese is not safe if you are pregnant, however, since it’s usually made with unpasteurized milk, making it much more likely to contain bacteria that is dangerous for you and your baby.

Nutritional Info (Per 30g serving): 103 Calories | 6g Protein | 1g Carbohydrate | 9g Fat


roumy cheeseDefinitely an Egyptian classic, but unfortunately not the healthiest option out there. Because of the high fat and sodium combination in this cheese, moderation is key. Additionally, we also found out about thecancer causing qualities of Egyptian roumy cheese and encourage any and everyone to avoid it.

Nutritional Info (Per 30g serving): 135 Calories | 8g Protein | 0.5g Carbohydrate | 11g Fat