The Importance of Cheese Type for Macros
When calculating the macros for 20g of cheese, it is essential to first identify the specific type, as the nutritional breakdown varies considerably. Aged, hard cheeses like parmesan have different nutritional properties than softer, fresh cheeses like mozzarella or cottage cheese. The ageing process affects the moisture content, and therefore, the concentration of fat, protein, and carbohydrates. For instance, hard, aged cheeses are typically lower in lactose, which means they contain fewer carbohydrates. Conversely, fresh cheeses tend to have a higher moisture content, which can affect the nutrient density and macronutrient ratio. Processed cheese products are another category altogether, often including additives that can increase their carbohydrate and sodium content, making it crucial to read the label.
Hard Cheese vs. Soft Cheese Macros
Hard cheeses like cheddar and parmesan are known for being rich in fat and protein, with minimal carbs. For example, 20g of cheddar typically contains around 7g of fat and 5g of protein. The small amount of carbohydrate, usually less than 1g, is primarily from residual milk sugars (lactose), which are mostly broken down during the ageing process. These cheeses are a good source of concentrated nutrients, including calcium and protein.
Soft cheeses, like part-skim mozzarella, offer a different macro profile for the same 20g portion. Part-skim mozzarella typically has a lower fat content and a comparable or slightly higher protein count than cheddar. For instance, 20g of part-skim mozzarella contains approximately 3g of fat and 5g of protein, along with around 1g of carbs. These varieties are often favoured by those aiming for a high-protein, lower-fat option within their diet, while still enjoying the flavour and calcium benefits.
Macronutrient Comparison Table (Per 20g Serving)
| Cheese Type | Calories (approx.) | Fat (g) | Protein (g) | Carbs (g) |
|---|---|---|---|---|
| Cheddar | 81 | 7 | 5 | <1 |
| Parmesan | 84 | 6 | 6 | 3 |
| Mozzarella (Part-Skim) | 51 | 3 | 5 | 1 |
| Fat-Free Cheese | 30 | <1 | 4 | 3 |
The Role of Cheese in Different Diets
For those on a ketogenic (keto) diet, low-carb cheeses are an excellent option for increasing healthy fat intake. The high fat and protein content, combined with very low carbs, makes many types of cheese a perfect fit for maintaining ketosis. However, portion control is still important due to the calorie density. For individuals tracking macros for other dietary goals, such as weight loss or muscle building, selecting lower-fat, higher-protein cheeses like part-skim mozzarella can be a good strategy. For instance, someone on a macro-focused diet might incorporate a small amount of parmesan into a salad for flavour, which offers a good protein boost, while a person on a lower-fat plan might opt for cottage cheese. The versatility of cheese allows it to be a beneficial component of many diet plans when chosen wisely and consumed in moderation.
Beyond Macros: Other Nutrients
Beyond just the macronutrients, cheese is packed with other vital components. It's a fantastic source of calcium, which is essential for bone health. Some types also contain probiotics, supporting gut health. Many varieties are also rich in vitamin A, vitamin K, and B vitamins, further contributing to overall wellness. For example, 20g of cheddar cheese provides a notable amount of calcium and other micronutrients. Cheese can also be a source of conjugated linoleic acid (CLA), a type of fatty acid that may have health benefits.
Conclusion
In conclusion, the macros for 20g of cheese are not a single, fixed number but depend on the variety of cheese you choose. Hard cheeses are generally higher in fat and protein with almost zero carbs, making them ideal for low-carb diets. Softer cheeses like part-skim mozzarella offer a more balanced profile with lower fat and comparable protein. A 20g serving is a moderate and healthy way to incorporate beneficial protein and calcium into your diet, provided you are mindful of the specific type and your overall dietary goals.
Frequently Asked Questions
What does 'macros' stand for?
Macros is short for 'macronutrients,' which refers to the three primary components of food that the body needs for energy: carbohydrates, proteins, and fats.
Is 20g of cheese a healthy serving size?
Yes, a 20g portion, roughly the size of a standard cheese cube, is a small and reasonable serving that can be part of a healthy diet.
Which type of cheese has the lowest carbs for 20g?
Hard, aged cheeses like cheddar and parmesan contain minimal carbohydrates, often less than 1g per 20g serving.
Can I eat 20g of cheese every day?
Yes, consuming 20g of cheese daily is generally safe and a moderate amount, as long as it fits within your overall dietary needs and health goals.
Is cheese good for a keto diet?
Yes, many cheeses, particularly aged ones, are high in fat and low in carbs, making them a staple food for a ketogenic diet.
What are the macros for 20g of part-skim mozzarella?
For 20g of part-skim mozzarella, the macros are approximately 51 calories, 3g of fat, 5g of protein, and 1g of carbs.
Is cottage cheese a good choice for macros?
Yes, cottage cheese is an excellent choice for a high-protein, lower-fat dairy option, though it contains slightly more carbs than hard cheeses.
