Cutting salt by 4.4 g/day lowers BP 4.18 mmHg (He et al., BMJ 2013). Per 100 g: 394 kcal, 23.8 g protein, 604 mg sodium. A 30 g slice delivers protein with moderate sodium.
How should I track Colby Cheese?
Colby Cheese is high in calcium. The best way to track Colby Cheese is by weight, not volume. A 200 g serving of yogurt or cheese varies in density between brands and fat levels, so the same portion can differ by 20–40 calories. Research shows people underestimate calorie-dense dairy portions by up to 50% when eyeballing (Almiron-Roig et al., Appetite 2013). A kitchen scale keeps things honest. Also check whether the label lists values for the product as sold or as prepared — some powdered or concentrated dairy products show very different numbers once mixed.
