Everyone who is not indifferent to cheese, a leader in the ranking of the popularity of sour-milk products, when compiling a healthy diet needs to take into account its energy value. The calorie content of hard cheese, the fattest and most nutritious kind, is high and varies from 350 to 420 kcal per 100 g of product. This indicator depends on the variety associated with the technology of its production, and the fat content of the milk used.
Kinds
Numerous varieties of hard cheeses are produced using two methods: boiling or drying with the addition of lactic acid bacteria and enzymes that stimulate the clotting process of milk. This product can ripen from three months to three years.
Extra-hard cheeses (Italian "Parmesan" or Swiss "Sbrinz") occupy a special niche, which are waiting for their readiness from two to ten years. The famous parmesan when ripe becomes the hardest product. It is split with a knife resembling a chisel, as well as with a special hammer, striking a metal insert on the handle of a knife. If the calorie content of hard cheese from Switzerland of the Sbrinz variety is 429 kcal per 100 g of product, then Italian parmesan is a more dietary option, its energy value is 292 kcal per 100 g.
Extra-hard cheeses are used to prepare gourmet dishes either in grated form or in small crushed pieces. And also they are served with ready-made finest chips as an appetizer for wine. The following types of hard cheeses are distinguished: natural-ripening cheeses (“Gouda”, “Edamer”, “Maasdam”), blue cheese delicacies (“Blau Bastianse”, “Delfts Blau”), peasant cheeses (“Bemster”, “Stolveiker” ), smoked ("Gouda") or with a red crust ("Doruvael"). The calorie content of hard cheese depends on its fat content, which is 32% in Parmesan, 45% in Dutch cheese, and 50% in Swiss cheese. It is known that the higher this indicator is with a popular dairy product, the tastier it is.
From hard cheeses in Russia produce: "Dutch", which corresponds to "Edam" from the Netherlands, "Swiss", English "Cheddar", "Kostroma", "Russian", "Soviet", "Yaroslavl", "Altai" and "Gorno-Altai "," Moscow "," Caucasian ", cheese" Brie President ", smoked varieties and others.
Structure
Cheese contains 26–28% protein, which is absorbed by the human body much better than meat. Nutritionists call hard varieties “concentrated milk,” because sometimes a small piece of cheese for breakfast (30–50 g) can replace 300–400 ml of valuable liquid. High calorie content of hard cheese is associated with a high content of lipids in milk (20-28%). They are also rich in vitamins: A, groups B (B1, B2, B6, B9, B12), PP, E and C. The described product contains many minerals: zinc, calcium, copper, manganese, sodium, iron, magnesium, potassium phosphorus. Milk fat has a low-melting structure and a large number of phosphotites, which contribute to its almost complete assimilation (by 98-99%).
Benefit
Using hard cheese, whose calorie content is high, you need to monitor the moderation of portions and a sufficient amount of physical activity. This will help to spend the excess energy received from the nutritious product.
But hard varieties of cheese, if there are enough of them regularly, bring to the person the essential amino acids that make up their composition: tryptophan, methionine and lysine. The first helps reduce appetite, is involved in the synthesis of vitamin B3, which is necessary for brain activity. In turn, lysine and methionine help break down fats and slow down the aging process of cells.
Calorie table of various types of hard cheese
Despite the benefits that hard cheese gives to the body, the calorie content in 100 grams of any variety of this product is 17-20% of the total daily diet. Everyone who watches their figure or cholesterol in the blood, you can eat no more than 20-50 g of mature cheese per day.
Varieties of cheese | Fat | Energy value in kcal per 100 g |
"Dutch" Gouda "Edam" | 45% | 340-356 |
Gouda | 48% | 361-362 |
Kostroma | 45% | 345 |
"Russian" | 45-50% | 337-366 |
Kondrovo Russian "Olterber" | 50% | 355 |
"Dobryana" Russian | 50% | 360 |
"Soviet" | 50% | 356 |
"Poshekhonsky" | 45% | 350 |
Uglichsky | 45% | 335-347 |
Yaroslavsky | 45% | 361 |
"Swiss" | 50% | 335-380 |
"Altaic" | 50% | 355 |
"Lake" | 50% | 350 |
"Stepnoy" | 45% | 362 |
"Cheddar" | 50% | 392-405 |
"Kaunas" | thirty% | 355 |
"Latvian" | 45% | 316 |
"Lithuanian" | thirty% | 250-338 |
Lithuanian "Gouda", "Edam" | 45% | 334 |
"Altaic" | 50% | 356 |
Chester | 50% | 363 |
Mushroom cheese | 50 % | 395 |
Emmental | 45% | 420 |
"Parmesan" | 32% | 292 |
Gruyere | 49% | 396 |
MĂĽnster | 45% | 365 |
Lambert | 50% | 377 |
Appenzeller | 50 % | 400 |
Edamer | 40% | 340 |
Etorki (sheep) | 50% | 401 |
"Roquefort" | 45% | 332-369 |
Limburger | 28% | 327 |
Oltermani | 55% | 400 |
"Maasdam" | 45% | 340-360 |
When preparing dishes or snacks for the appearance of an appetizing crust, hard cheese is often grated. A teaspoon of such a treat contains 8 g, of which 30 kcal can be obtained. A tablespoon of grated hard cheese holds 25 g, while the calorie content of the product is 94 kcal.
In a glass (200 ml) is 320 g of grated hard cheese with a calorie content of 1200 kcal, and in a cup (250 ml) - 400 g and 1500 kcal, respectively.
The energy of the "Russian" cheese
One of the most popular domestic cheeses - "Russian" - is produced today in Russia and some countries of the near abroad. The characteristic features of this variety of hard cheese is its pronounced, delicate taste and pattern of "fine lace". “Russian” cheese is prepared from pasteurized milk obtained from cows, with the addition of rennet and lactic acid bacteria. The product is aged for 2.5 months and then goes to stores.
Calorie hard cheese "Russian" can vary from 337 to 366 kcal. Milk protein is about 23%, lipids are about 30% (in dry weight, the fat content of the product does not exceed 50%). This cheese is rich in vitamins of groups B, A, E, D and PP. Per 100 g of product 0.88 g of calcium, 0.81 g of sodium, 88 mg of potassium and 0.5 g of phosphorus are accounted for. Russian cheese with a fat content of 45% contains 337 kcal per 100 g of product, the calorific value of hard cheese with 50% fat (of the same grade) is 358 kcal, and the energy value of the Russian Como is 363 kcal.
Harm and contraindications
When buying your favorite product, you need to pay attention to its natural composition: the addition of vegetable fats (palm oil) reduces its cost and significantly affects the quality. It should also be borne in mind that people suffering from gastrointestinal problems are forbidden to eat spicy varieties of the described product. Sometimes hard cheese, whose calorie content may be low, causes a headache, migraine attacks or nightmares. This harm is caused by the excess of amino acids coming from cheese - tryptophan. If you abuse the hard varieties of the product, this can become a trigger for the occurrence of excess cholesterol in the blood, its thickening, hypertension or atherosclerosis.
Blue cheese (hard), whose calorific value is 340-353 kcal per 100 g of spicy product, is prohibited in the diet of pregnant women, as some products with mold contain a dangerous amount of bacteria that cause listeriosis. This disease can lead to problems with bearing the baby and his birth.
For fitness nutrition
The useful properties of hard cheeses are a find for a vegetarian menu or for those who want to diversify their protein diet. They act as a substitute for meat or fish. Protein is involved in the formation of muscles and organs, and phosphorus and calcium strengthen the structure of joints and bones. When choosing hard cheeses for a diet while losing weight, you need to pay attention to the product label, which indicates the exact value of the product in calories. For example, the calorie content of hard cheese of 45% fat content can vary from 310 kcal to 420 kcal.
At the same time, Cheddar cheese can be produced both with a fat content of 49-50% (405 kcal) and 33%. Calorie content in the second case will be only 380 kcal. And the dietary version of such cheese called "Cheddar" contains only 18% fat and has only 282 kcal. At the same time, milk fat is easily absorbed by the human body, but a high percentage of lipids can prevent weight loss. Therefore, it is more expedient when losing weight to eat no more than two cheese slices (plates) in the morning. You can also eat no more than 20 g of your favorite hard cheese before dinner, but no more than twice a week.
The product helps maintain muscle mass and health during the fight against extra pounds, but it is necessary to ensure sufficient physical activity.
Zucchini diet with grated cheese
Of the products you will need: 1 kg of zucchini, 15 g of sunflower oil, 40 g of cornmeal, 1-2 eggs, 200 g of Adyghe cheese and 150 g of “Russian”, 1-2 cloves of garlic (to taste), fresh parsley. In order to cook a delicious diet casserole, squash is rubbed on a coarse grater and sprinkled with salt. Then they are allowed to settle and the excess liquid is drained, squeezing the mass. Add grated cheese, chopped parsley, favorite spices, squeeze the garlic. Mix with flour and egg, giving the mass uniformity. A baking sheet is greased with oil, the future casserole is poured onto it and the surface is leveled. Sprinkle with cheese and bake at 180 degrees for 30-40 minutes. The calorie content of such a dish is 156 kcal per 100 g of casserole.