Bocconcini is a bite-sized pasta filata cheese that originates from southern Italy. Actually, it gets its name from the Italian word bocconcino which means “small mouthful”. Read on to discover the nutrition facts for Bocconcini cheese.
SEE ALSO: Nutrition facts for popular world cheeses in The Cheese Scientist’s index →
What is Bocconcini?
Bocconcini is a type of unaged pasta filata cheese that originates from Italy. The name “Bocconcini” means “little bites” in Italian, which reflects its small, egg-sized shape.
Traditionally made from water buffalo milk, it is now commonly produced using cow’s milk. Bocconcini is known for its mild, milky flavour and soft, semi-elastic texture. As a result, it is a popular addition to salads, pizzas and other dishes.
In Italy and around the world, you can buy these cheese balls in whey or water to maintain its freshness.
Nutrition fact sheet
Nutritional review for Bocconcini
Eating healthy plays a pivotal role in maintaining overall well-being and preventing chronic diseases. A balanced and nutritious diet provides our bodies with essential vitamins, minerals, and macronutrients, fuelling optimal physical and cognitive function.
With this in mind, let’s have a look at some of the key nutrition facts for Bocconcini.
Fat content
Bocconcini has a relatively high-fat content, with 18g per 100g serving. This includes 11g of saturated fat, which is significant, accounting for 55% of the recommended daily intake. While fats are essential for the body, high intake of saturated fats should be monitored, as it can impact cardiovascular health.
You can learn more about the different types of fat in cheese and which cheeses have the lowest fat content here.
Protein
However, this cheese is a good source of protein, providing 18g per 100g serving, which is 36% of the daily value. Protein is essential for muscle repair, growth, and overall body function.
Want to find out which cheeses have the highest protein content? Click here for our blog post covering cheeses with the highest protein content.
Calcium
Bocconcini is rich in calcium, offering 536mg per serving, or 41% of the daily value. Calcium is crucial for maintaining healthy bones and teeth, as well as supporting muscle function and nerve transmission.
You can read more about this important mineral and find out which types of cheeses have the highest calcium content in our post here.
Sodium
With 161mg of sodium per serving, Bocconcini is relatively low in sodium, contributing to only 7% of the daily value. This makes it a suitable option for those monitoring their sodium intake.
Cholesterol
Bocconcini contains 71mg of cholesterol per serving, which is 24% of the daily value. It’s important for individuals with cholesterol concerns to consider this in their dietary planning.
You can learn more about the impact of dietary cholesterol on blood cholesterol levels in our dedicated post here.
Pregnancy and lactose considerations
Bocconcini is safe for consumption during pregnancy when it is made from pasteurized milk. This reduces the risk of listeriosis, an infection that can be harmful during pregnancy.
Of course, if you’re unsure of what you can eat during pregnancy, you should consult your healthcare professional to get a personalised plan. You can read more about which cheeses you can eat when you’re pregnant by clicking here.
Additionally, Bocconcini is relatively low in lactose, making it a viable option for those with lactose intolerance, though individual tolerance levels can vary.
Conclusion
Bocconcini is a versatile and tasty cheese that provides a good source of protein and calcium, essential for bone health and muscle function. However, due to its high saturated fat content, it should be consumed in moderation, especially by people with cardiovascular concerns.
Its low sodium content makes it a favourable option for those watching their salt intake. Pregnant women can enjoy Bocconcini safely if it is pasteurized, and those with lactose intolerance may find it to be a suitable option in moderate amounts.
References
Overall nutritional content
The nutritional content of cheese in our table comes from the USDA Food Data Central Repository, the Australian Food Composition Database and cheese manufacturers. We realise that there can be variations between different brands and producers. Hence, the numbers we have used are averages.
Fat content
Our fat RDI data comes from Cleveland Clinic’s Healthy Fat Intake resource.
Type of fat in cheese as per Harvard T.H. Chan’s The Nutrition Source.
Protein content
Our protein RDI data comes from Harvard Medical School’s Harvard Health Publishing.
Cholesterol content
Is There a Correlation between Dietary and Blood Cholesterol? Evidence from Epidemiological Data and Clinical Interventions? – Maria Luz Fernandez and Ana Gabriela Murillo
Saturated fat, carbohydrate, and cardiovascular disease – Patty W Siri-Tarino, Qi Sun, Frank B Hu and Ronald M Krauss
Effect of cheese consumption on blood lipids: a systematic review and meta-analysis of randomized controlled trials – Janette de Goede, Johanna M Geleijnse, Eric L Ding, Sabita S Soedamah-Muthu
Safety in pregnancy
All the advice relating to what cheeses you can eat during pregnancy in this article is based on the recommendations by health authorities in Australia, the UK and the USA. If you are unsure about what you can or cannot eat, please consult your doctor.
Australia – FSANZ, United Kingdom – NHS and United Sates of America – FDA
Lactose content
Lactose residual content in PDO cheeses
Detection of lactose in products with low lactose content
The analysis of lactose in milk and cheese products by HPLC
Food Standards ANZ Food Composition Database
Lactose & Galactose content of cheese
Jonah is a a hipster, eco-warrior and slow food afficionado. Coming from a scientific background, Jonah has a particular interest in cheese science. And yes, he loves a good cheese pun!
