It’s no secret that Americans love cheese. An estimated 30 pounds of cheese is consumed per capita in the U.S. on a yearly basis. Cheese enhances the flavor, texture and savoriness of food, making it an irreplaceable ingredient in many recipes.
On the nutrition side, cheese is a good source of protein and calcium. It’s also high in saturated fat and sodium, which means it’s best consumed in moderation. At Zipongo, we often recommend opting for reduced-fat cheeses when possible. However, few cheeses are available in reduced-fat form, so full-fat may often be the only option.
To explore healthier ways to enjoy cheese, we taste-tested popular reduced-fat varieties to find the best-tasting choice. Read on to find out the results as well as some ways to enjoy full-fat cheese as part of a healthy diet.
Cheese Nutrition 101
Cheese is mostly composed of fat and protein, and contains very little carbohydrate and sugar. In fact, people who are sensitive to lactose (the sugar in milk) may be able to tolerate cheese in small doses.
Since all cheeses are similar in composition, the amount of fat and calories differs very little between varieties. Although creamier cheeses like brie may seem more indulgent than hard cheeses like Parmesan, they actually contain the same amount of saturated fat per serving. Most reduced-fat cheeses, like the ones we taste-tested, also have a similar nutrition profile to each other.
Healthier Ways to Enjoy Cheese
- Splurge on flavorful cheeses like sharp cheddar and blue cheese. You can get away with using a smaller portion when cooking with a more flavorful cheese.
- Substitute with reduced-fat when possible. Some recipes like lasagna and pizza can be made with reduced-fat cheese without impacting the flavor of the final product. You can also use half reduced-fat and half full-fat if you want to maintain more of the flavor.
- Pair cheese with healthy ingredients. The nutritional profile of your overall meal is more important than the healthfulness of a specific ingredient. If you’re eating a meal with cheese, pair it with healthy foods like veggies and whole grains to balance out your nutrient intake.
Zipongo’s Reduced-Fat Cheese Taste Test
Mozzarella and cheddar cheese are two of the most popular cheeses in America, so we taste-tested two reduced-fat versions of each.
Clockwise from top left: Sargento reduced-fat cheddar, Lucerne reduced-fat cheddar, Galbani part-skim mozzarella and Lucerne part-skim mozzarella.
Reduced-Fat Cheese Taste-Test Results
Lucerne reduced-fat cheddar and Galbani part-skim mozzarella got the highest marks in the taste comparison.
Sargento reduced-fat cheddar got low marks for its texture, which was less smooth than Lucerne’s cheddar. The balanced flavor of Galbani’s part-skim mozzarella scored higher than Lucerne’s version, which was more tart.
In general, tasters felt that the reduced-fat cheeses tested were noticeably less tasty than a typical full-fat cheese. The difference was particularly strong between the cheddars and less noticeable between the mozzarella brands. Testers agreed that reduced-fat cheeses would be better suited for cooking than eating raw. Mixing reduced-fat cheese with other flavorful ingredients would minimize the difference in taste.
Zipongo Recommends
Lucerne reduced-fat cheddar and Galbani part-skim mozzarella are both great lower-fat cheese options.
Lucerne contains 2.5 grams of saturated fat per slice, compared to 4 grams in its full-fat version. Galbani offers 3.5 grams of saturated fat per serving, down from 4.5 grams in its original form.
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Bobby is the community and social media manager at Zipongo. He has a degree in nutrition and dietetics and previously worked as a health educator.
