Cheese curds are beloved for their fresh, squeaky texture and mild, milky taste. Often enjoyed on their own or in dishes like poutine, they are a popular snack, particularly in regions known for cheese production, like Wisconsin in the U.S. But when it comes to health, there’s often confusion about where cheese curds fit. Are they a healthy choice? Let’s delve into the nutritional aspects of cheese curds.
SEE ALSO: Nutrition facts for popular world cheeses in The Cheese Scientist’s index →
What are cheese curds?
Cheese curds are small chunks of curdled milk, typically made from fresh cow’s milk, and are a by-product of the cheesemaking process. When milk is coagulated, it separates into curds and whey, and the curds are then processed to make cheeses like Cheddar.
Fresh cheese curds are unaged and typically have a mild flavour with a distinct “squeak” when you bite into them. They are high in protein and fat, and can be eaten fresh, fried or added to recipes.
Popular brands of cheese curds
Here are some popular brands that produce cheese curds:
- Tillamook (USA) – Known for their high-quality dairy products, Tillamook offers cheese curds with a rich taste and creamy texture.
- Culver’s (USA) – Famous for their fried cheese curds, Culver’s offers these curds as a popular menu item in their fast-food restaurants.
- Ellsworth Cooperative Creamery (USA) – A well-known brand specialising in cheese curds, Ellsworth offers fresh, squeaky curds often sold in local stores and online.
- Beehive Cheese (USA) – This Utah-based creamery offers artisan cheese curds with a focus on unique, high-quality added flavours.
- Henning’s Wisconsin Cheese (USA) – Henning’s is a family-owned creamery offering fresh cheese curds, famous for their traditional Wisconsin flavours.
Breakdown of the nutrition facts
Let’s take a closer look at the nutrition facts of a 100-gram portion of cheese curds. The table below was assembled using nutrition facts from 5 popular brands of cheese curds.
Are cheese curds good for your health?
So, what does this all mean? Let’s take a deep dive into the nutritional value of this beloved cheesy snack.
Calories count
At 357 calories per 100-gram serving, cheese curds are relatively calorie-dense. This means that while they can provide a substantial amount of energy, it’s important to consume them in moderation if you are managing your caloric intake.
If you’re trying to gain weight or add more energy to your diet, cheese curds can be a great option. However, for those looking to maintain or lose weight, the high-calorie content may necessitate eating smaller portions.
Fat content
Cheese curds are high in fat, with 29 grams per 100 grams. Fat is essential for the body because it provides energy, supports cell growth, and helps absorb certain nutrients. However, not all fats are equal in terms of health benefits.
- Saturated Fat: A significant portion of the fat content in cheese curds comes from saturated fat—18 grams per 100 grams, which is 90% of the daily recommended limit. Diets high in saturated fat have been linked to an increased risk of heart disease and elevated cholesterol levels. The American Heart Association recommends limiting saturated fat intake to less than 10% of your daily calories.
However, some recent studies suggest that not all saturated fats are equally harmful. Dairy fats, including those found in cheese, may have a more neutral or even beneficial effect on heart health compared to fats from processed foods.
This means that while you should still be mindful of your saturated fat intake, the fat in cheese curds may not be as harmful as previously thought, especially when consumed in moderation.
Protein content
Cheese curds are a great source of protein, providing 25 grams per 100-gram serving. This accounts for 50% of the daily recommended intake for the average adult. Protein is crucial for repairing tissues, building muscles, and supporting immune function.
If you want to boost your protein intake, cheese curds can be an excellent choice. The high protein content also makes them a filling snack, which can help with satiety and potentially reduce overall calorie intake if you’re trying to manage your weight.
Calcium content
One of the standout nutrients in cheese curds is calcium, with 929 mg per 100 grams. This equates to 55% of the daily recommended intake for adults. Calcium is vital for maintaining strong bones and teeth, and it also plays a role in nerve signalling and muscle function.
For people who struggle to meet their calcium needs—particularly those who avoid other dairy products—cheese curds can be a valuable source. However, because cheese curds are often high in sodium and saturated fat, it’s important to balance their calcium benefits with these factors.
Sodium content
With 714 mg of sodium per 100-gram serving, cheese curds contribute 31% of the recommended daily intake. High sodium consumption is linked to increased blood pressure and a higher risk of heart disease and stroke.
If you have hypertension or are watching your sodium intake for health reasons, cheese curds may not be the best option, or you may need to limit how much you consume. Pairing cheese curds with other low-sodium foods can help mitigate the impact.
Cholesterol content
Cheese curds contain 107 mg of cholesterol per 100 grams, which is 36% of the recommended daily intake. Cholesterol in food has been a point of debate for years. While it was once thought to directly raise blood cholesterol levels, newer research suggests that dietary cholesterol doesn’t affect blood cholesterol in most people as much as saturated and trans fats do.
That said, if you have high cholesterol or are at risk for heart disease, you should still be mindful of your intake of foods like cheese curds that are high in both cholesterol and saturated fat.
Carbohydrates and sugar
One positive aspect of cheese curds is that they contain a negligible amount of carbohydrates (3.6 g) and no simple sugars. This makes them suitable for low-carb diets, including ketogenic and Atkins diets. They can also be a good snack for people with diabetes who need to manage their carbohydrate intake carefully.
Lactose intolerance
Cheese curds contain more lactose than aged cheeses because they are fresh and have undergone minimal fermentation. While those with mild lactose intolerance may be able to tolerate small amounts, cheese lovers with severe lactose intolerance might experience digestive discomfort due to the higher lactose content.
Cheese curds typically contain around 2-3 grams of lactose per 100 grams, which is more than aged cheeses like Cheddar, which can have negligible lactose levels after ageing.
Since lactose tolerance varies, it is important for individuals with lactose intolerance to monitor their symptoms and adjust their intake of cheese curds accordingly. Lactase supplements can help those who are more sensitive, allowing them to enjoy curds without discomfort.
Cheese curds and pregnancy
Cheese curds made from pasteurised milk are safe for pregnant individuals, as pasteurisation eliminates harmful bacteria like Listeria. Pasteurised curds provide essential nutrients such as protein and calcium, which support both maternal health and foetal development.
However, curds made from unpasteurised milk should be avoided due to the risk of bacterial contamination, which can lead to serious pregnancy complications.
Cheese curds and breastfeeding
For breastfeeding mothers, cheese curds can be a beneficial source of protein, calcium, and healthy fats, which help meet the increased nutritional demands during lactation. These nutrients contribute to milk production and overall maternal health.
However, some infants may show sensitivity to cow’s milk proteins, which can pass into breast milk. In such cases, mothers might need to reduce or avoid dairy temporarily.
Lactose intolerance in mothers does not affect breast milk, so lactose from cheese curds will not impact the baby.
Cheese curds and weight management
Given the high-calorie and fat content, cheese curds are not the ideal snack for someone on a calorie-restricted diet. However, because they are high in protein and fats, they can help keep you full, which may prevent overeating. This makes them a potentially useful addition to diets focused on satiety and muscle maintenance, such as those followed by athletes or people engaged in weight training.
For those looking to lose weight, portion control is key. Opting for smaller servings of cheese curds can allow you to enjoy them without significantly impacting your calorie intake.
Cheese curds and bone health
One of the biggest benefits of cheese curds is their high calcium content, which is critical for maintaining bone density and preventing conditions like osteoporosis. For people who are at risk of osteoporosis or those who want to support long-term bone health, incorporating calcium-rich foods like cheese curds can be beneficial.
However, it’s also important to remember that other nutrients, such as vitamin D, magnesium and potassium, also play a role in bone health, and cheese curds alone won’t meet all of these nutritional needs.
Cheese curds and gut health
Cheese curds are a fermented food, which means they contain some live bacteria that could benefit gut health. However, they are not typically considered a probiotic-rich food unless specified. If you are looking for foods to support your gut microbiome, fermented products like kefir or yoghurt may offer more benefits in terms of live bacteria content.
Conclusion: Are cheese curds healthy?
Cheese curds, like many dairy products, have both nutritional benefits and potential drawbacks. On the plus side, they are an excellent source of protein and calcium, making them a filling and bone-boosting snack. For those on high-protein or low-carb diets, cheese curds can be a convenient and satisfying option.
However, they are also high in fat—especially saturated fat—and contain significant amounts of sodium and cholesterol. This means that while they can be part of a healthy diet, it’s best to enjoy them in moderation, especially if you have health concerns like heart disease or high blood pressure.
To maximise the health benefits of cheese curds, consider pairing them with other nutrient-dense foods, such as fruits and vegetables, to balance out the fat and sodium content. As with most foods, the key to enjoying cheese curds is balance and moderation.
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
Cheese lover. Scientist. Created a website and a Youtube channel about cheese science because he could not find answers to his questions online.
