choose your personal experience

Nutrition Articles

Say Cheese!

Say yes to cheese and indulge in its smoothness and taste. Rich in flavor, nutritious and healthy, cheese is one of the widely used ingredients in dishes. Cheese is a concentrated source of many nutrients found in the milk from which it’s made. 

Cheese and its benefits

    • High-quality food: Cheese contains a high concentration of essential nutrients, in particular high quality protein and calcium as well as others such as phosphorous, zinc, vitamin A, riboflavin, and vitamin B12.
    • Cavity fighter: Consuming certain varieties of cheese - aged Cheddar, Swiss, Blue, Monterey Jack, Brie, Gouda and processed American cheese immediately after meals or as a between-a-meal snack has proven to help prevent tooth decay. Calcium, phosphorous and other components in cheese may contribute to this beneficial effect. Milk proteins also help as it neutralizes plaque acids with their buffering capacity.
    • Weight control: Include cheese in a fat-reduced diet by replacing high-fat cheese with low-fat alternatives.
    • Solution for lactose intolerance: Many varieties of cheese, in particular aged cheese like Cheddar and Swiss, contain little or no lactose. For this reason, cheese is an important source of calcium and other nutrients that are found in milk for lactose intolerant people.
    • Osteoporosis prevention: With emphasis placed on calcium and its role in the prevention of osteoporosis, eating cheese is an excellent way to boost the calcium content of prepared foods.

Is cheese a good source of Calcium?

The high nutritional value of Cheese makes it an important dairy food to include as part of a healthy diet. Rich in Calcium, it helps meet the recommended 3 servings of milk and dairy products a day and plays a major role in helping build strong and healthy bones.
Bear in mind that cheese is a high calorie food because of its high fat content. So try to opt for low-fat and calorie choices.

Here’s a Comparison Table of a variety of Cheese and their Calcium and Calorie content

CheeseTypeServing size (30 grams = 2 slices)Calcium Content (mg)Calorie Content
CheddarNatural30 g150114
Gruyere / Emmental CheeseFull-fat30 g150117
LabnehFull-fat2 tbsp6060
Feta cheeseWhite30 g (4 cubes)8375
Akkawi cheeseWhite30 g130 - 15060
Halloumi cheeseWhite30 g130 - 15065
Kashkaval cheeseYellow30 g200 - 220100
Mozzarella cheesePart-skim30 g20580
Mozzarella cheeseWhole30 g16098
Parmesan cheeseGrated2 tbsp14045
Swiss cheeseNatural30 g270105
Swiss cheeseReduced fat30 g35090

*Daily recommendation of Calcium=1000mg (19-50 years)

Good to Remember

Go for white cheese more than yellow as it’s lower in fat and therefore lower in calories as well.


  1. Menu

    Click on the menu icon to open and browse the site menu. You can click on it from any page.

  2. View

    You can change how you view the site by clicking on the List icon as shown. You are now in the Grid view.