Cheese balls are a popular snack food, often served at parties and other social gatherings. But are they actually a healthy option? While cheese balls can certainly taste delicious, they may not provide the nutritional benefits you would expect from a snack.
What are cheese balls?
Cheese balls are bite-sized appetizers made from cheese that has been pulverized and formed into small balls. The cheese is usually mixed with other ingredients like spices, nuts, or crackers to add flavor and texture.
Some common varieties of cheese balls include:
- Cheddar cheese balls – Made with grated cheddar cheese
- Cream cheese balls – Made with cream cheese, often mixed with herbs or other flavors
- Goat cheese balls – Made with crumbled goat cheese
- Blue cheese balls – Made with crumbled blue cheese
The cheese balls are rolled into 1-2 inch spheres and then coated with additional ingredients like nuts, seeds, herbs, or crackers crumbs before serving.
Nutritional profile of cheese balls
To determine if cheese balls are healthy, we need to look at their basic nutritional profile. Here are some key nutrients found in a typical serving of cheese balls:
| Nutrient | Amount in 1/4 cup cheese balls |
|---|---|
| Calories | 150 |
| Total fat | 12g |
| Saturated fat | 8g |
| Protein | 6g |
| Carbohydrates | 2g |
| Fiber | 0g |
| Sodium | 400mg |
As you can see, cheese balls are quite high in calories, fat, and sodium compared to other snacks. Let’s analyze the key nutrients further.
Fat content
The main nutritional issue with cheese balls is their high saturated fat content. The 12g of fat in a 1/4 cup serving accounts for about 18% of your recommended daily value.
The American Heart Association recommends limiting saturated fat to no more than 5-6% of total calories per day. Eating too much saturated fat from foods like cheese raises LDL “bad” cholesterol levels which increases heart disease risk.
Sodium content
Cheese balls also contain a high amount of sodium, with 400mg per serving. The 2015 Dietary Guidelines for Americans recommends limiting sodium to less than 2,300mg per day.
Too much sodium can lead to high blood pressure, increasing the risk for heart attack and stroke. The sodium in cheese balls comes naturally from the cheese itself, but even more is added during the manufacturing process.
Lack of protein and nutrients
Cheese balls are not a great source of protein or other nutrients. One serving only contains 6g of protein. While the cheese provides calcium, cheese balls lack the protein, vitamins and minerals found in other protein-rich dairy foods like yogurt or milk.
They are also lacking in beneficial nutrients like fiber, vitamins A, C, and E, magnesium, and potassium that are found in healthy snacks like fruits, vegetables, and whole grains.
Health risks of processed cheese products
Most cheese balls are made with highly processed cheese rather than natural cheeses. This is important because research shows processed cheeses can have adverse health effects.
For example, one study found processed cheeses contain higher levels of sodium and fat and have lower levels of calcium compared to natural cheeses. Processed cheeses have also been linked to increased inflammation and higher LDL cholesterol.
Eating processed meats and cheeses has even been tied to a higher risk of death from heart disease and cancer according to a 2022 study in over 44,000 adults.
Healthier cheese ball alternatives
If you enjoy the taste of cheese balls but want a healthier snack, there are several modifications you can make:
- Use reduced-fat cream cheese or Neufchatel cheese instead of full-fat varieties
- Replace full-fat cheese with low-fat versions like low-moisture part skim mozzarella
- Use at least 50% real cheeses instead of highly processed cheese products
- Add nuts like almonds or walnuts which provide protein and healthy fats
- Coat with seeds like sesame or poppy instead of crackers or breadcrumbs
- Flavor with fresh herbs and spices instead of salt
Baked cheese balls are also a bit healthier than fried versions. You can also make mixed veggie cheese balls by adding ingredients like roasted red peppers, spinach, or sun-dried tomatoes for an extra nutrition boost.
Healthy cheese ball recipes
Here are some ideas for healthier cheese ball recipes:
Baked Parmesan Cheese Balls
- 1 cup part-skim ricotta cheese
- 1/2 cup freshly grated Parmesan
- 1/4 cup chopped parsley
- 1/4 tsp each garlic powder, onion powder, salt
- 1/8 tsp black pepper
Mix ingredients together, shape into 1-inch balls, and bake at 400F until lightly browned. Roll in chopped pistachios or parsley.
Mini Goat Cheese Balls
- 4 oz soft goat cheese
- 2 tbsp pine nuts
- 1 tsp lemon zest
- 2 tbsp fresh chives
- 1/4 tsp garlic powder
- Pinch of salt
Mix ingredients, shape into balls, and roll in sesame seeds. Refrigerate 1 hour before serving.
Veggie Cheddar Cheese Balls
- 1 cup shredded reduced-fat cheddar
- 1/4 cup chopped mushrooms
- 2 tbsp roasted red peppers
- 1 green onion, thinly sliced
- 1/4 cup whole wheat panko breadcrumbs
Mix ingredients, shape into balls, and bake 15 minutes. Sprinkle with paprika.
Healthier ways to enjoy cheese
Instead of cheese balls, aim to get your daily dairy by eating cheese in healthier ways such as:
- Have 1 oz shredded cheese melted on whole grain toast
- Add 1/4 cup grated Parmesan to whole wheat pasta
- Mix 2 tbsp feta into salads
- Make an omelet with 1/4 cup cheddar cheese
- Snack on 1 slice of Swiss cheese with an apple
Stick to 1-2 servings of natural, minimally processed cheeses daily as recommended by health guidelines. Greater amounts, and frequent snacking on high-fat cheese balls and spreads may hinder weight loss and heart health.
Healthier snack ideas
For a healthier snack, opt for choices naturally lower in calories, saturated fat, and sodium than cheese balls. Some ideas include:
- Fresh fruits like apple slices with peanut butter
- Veggies and hummus
- Low-fat string cheese with whole grain crackers
- Plain Greek yogurt with berries and almonds
- Cottage cheese and tomato
- Hard boiled egg and avocado toast
- Edamame sprinkled with sea salt
- Trail mix with nuts, seeds, and dried fruit
Aim for snacks that provide protein and fiber to help you feel full along with important vitamins and minerals. This helps regulate blood sugar and hunger levels.
The bottom line
Cheese balls may seem like an appetizing party snack, but their high amounts of saturated fat and sodium along with lack of protein and nutrients make them more of an unhealthy treat. High intake of processed cheeses like those used in cheese balls may potentially impact heart health.
Making some modifications like using real cheeses, baking instead of frying, and adding nuts or vegetables can improve the nutrition of cheese balls. But you’ll get more benefits from eating cheese in moderation along with Healthier snacks like fruits, vegetables, whole grains, and lean proteins.