What’s a Healthy, Lower-Calorie Cheese?

I love cheese, and Jarlsberg Lite is one I wanted to share because it’s lower in calories and fits the 10-to-1 protein rule I follow. One slice of the U.S. sliced version has 50 calories and 7 grams of protein.

If you haven’t heard of the rule, it’s simple: look for at least 1 gram of protein for every 10 calories. A 50-calorie food would need at least 5 grams of protein. Jarlsberg Lite has 7, so it easily passes.

It’s a handy shortcut when comparing protein foods, not a rule every food needs to meet.

Here’s how it compares with other sliced cheeses, using 21 grams of each:

Sargento’s values are estimated for 21 grams using its label’s 18-gram slice: 70 calories and 5 grams of protein. The other three products list a 21-gram serving on their labels.

For the same-size serving, Jarlsberg Lite has 30 fewer calories and 2 more grams of protein than Kroger Swiss.

You can look for Jarlsberg Lite at Trader Joe’s, though availability varies by store. Just make sure the package says “Lite,” since regular Jarlsberg has different nutrition numbers.