How to Choose Cheese: Paneer, Mozzarella, Cheddar and Spreads

There is no single best cheese for everyone. Paneer, mozzarella, cheddar and cheese spreads taste different, cost different amounts and do different jobs in a meal. The useful question is which one suits the dish, your budget and the amount you usually eat.

What cheese adds to a meal

Cheese is made from milk, so it provides protein and calcium, and many cheeses contain vitamin B12. That can help a vegetarian diet, but cheese is only one option. Dal, chana, soy, curd and nuts bring different nutrients, and our guide to calcium rich foods shows how many everyday foods contribute.

Many cheeses are also high in saturated fat and salt. That does not mean you must stop eating them; it means the type and amount matter.

Paneer, mozzarella, cheddar or spread?

Paneer

Paneer is the easiest cheese to use in Indian meals: bhurji, curries, wraps and salads. Fresh paneer is usually lightly salted, but its fat content depends on the milk used. If you are deciding between paneer and tofu, see our tofu vs paneer comparison.

Mozzarella

Mozzarella melts well, which is why it works on toast and homemade pizza. Use a modest layer over plenty of vegetables rather than covering the whole dish.

Cheddar and other hard cheeses

Cheddar has a strong taste, so a little grated over an omelette, besan chilla, soup or sandwich goes a long way. Grating or slicing thinly spreads the flavour across more bites.

Processed slices and spreads

Slices and spreads are convenient for a quick sandwich, but some contain more salt and less protein than you might expect. Do not assume every product with "cheese" on the front offers the same nutrition.

A quick label check at the shop

Compare products per 100 g, and compare like with like: paneer with paneer, slices with slices.

1. 1.Look at protein if you want cheese to make the meal filling.
2. 2.Check saturated fat and salt. The NHS treats more than 1.5
3. 3.g salt or more than 5 g saturated fat per 100 g as high.
4. 4.Look at the serving size and the ingredient list.

A "low-fat" cheese can still be salty, so one front-of-pack claim is not enough. Taste and price matter too: a product you dislike will not become your best choice because one number is lower.

How much cheese is enough?

The right amount depends on the cheese and the rest of the plate. A sprinkle of grated cheddar for flavour is very different from paneer used as the main protein in dinner. If the meal has vegetables, a grain such as roti or rice and a protein food, cheese fits naturally. If it is mostly cheese and white bread, add tomato, cucumber or greens before adding more cheese.

Simple meal ideas

• •Breakfast: paneer bhurji with roti and sliced tomato. Our paneer bhurji recipe adds vegetables.
• •Lunch: a whole-wheat wrap with paneer, cucumber and mint chutney.
• •Dinner: paneer with peas and spinach, or a vegetable pizza with mozzarella and a side salad.
• •Snack: a bean and vegetable toastie finished with a little cheddar.

When to take extra care

If you have high blood pressure or have been told to cut salt, compare labels carefully; fresh, unsalted paneer may suit you better than salty slices.

Lactose intolerance and milk allergy are different. Some people with lactose intolerance manage small amounts of hard cheese, while a milk allergy can cause a serious reaction to even a little cheese and requires avoidance.

During pregnancy, pasteurised hard cheeses and pasteurised paneer are considered safe, but mould-ripened soft cheeses such as brie should only be eaten thoroughly cooked. Store all cheese in the fridge and do not leave fresh paneer out for hours in warm weather.

Editorial sources

• •NHS: Milk and dairy in your diet
• •NHS: Foods to avoid in pregnancy
• •NHS: Lactose intolerance
• •NHS: How to read food labels
• •USDA FoodData Central