Colby is a very popular pressed cooked cheese that originates from Wisconsin. Actually, it gets its name from the city of Colby where it was first made in 1885. Read on to discover the nutrition facts for Colby cheese.
SEE ALSO: Nutrition facts for popular world cheeses in The Cheese Scientist’s index →
What type of cheese is Colby?
Colby is a semi-hard cheese that originated in the United States, named after the town of Colby, Wisconsin. It is similar to Cheddar cheese but is softer and has a more open texture due to a different production process.
Colby cheese is characterised by its mild, creamy flavour and orange colour, often used in sandwiches, salads, and as a snack.
Nutrition fact sheet
Nutritional review for Colby
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 Colby.
Fat content
Firstly, Colby cheese has a high-fat content, with 32g of total fat per 100g serving, including 20g of saturated fat. This accounts for 100% of the recommended daily intake of saturated fat.
While fats are necessary for various bodily functions, high intake of saturated fats can contribute to cardiovascular issues and should be consumed in moderation.
You can learn more about the different types of fat in cheese and which cheeses have the lowest fat content here.
Protein
Colby cheese is a rich source of protein, providing 24g per 100g serving, which is 48% of the daily value. Protein is essential for muscle growth, repair, and overall body maintenance.
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
With 685mg of calcium per serving, Colby cheese offers 53% of the daily value. Calcium is crucial for bone health, 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
Colby cheese contains 604mg of sodium per serving, making up 26% of the daily value. High sodium intake can affect blood pressure and should be monitored, especially for those with hypertension.
Cholesterol
The cholesterol content in Colby cheese is 95mg per serving, or 32% of the daily value. People with cholesterol concerns should consider this in their dietary choices.
Having said that, dietary cholesterol is a contentious topic. The current scientific consensus suggests that dietary cholesterol has a limited impact on blood cholesterol levels for most people.
As with many aspects of nutrition, moderation is advised.
You can learn more about the impact of dietary cholesterol on blood cholesterol levels in our dedicated post here.
Pregnancy considerations
Colby cheese is always safe for consumption during pregnancy, as it is made from pasteurised milk. This eliminates the risk of listeriosis, a potentially harmful infection for pregnant women and their unborn babies.
Moreover, Colby contains essential nutrients like protein and calcium, beneficial for both mother and baby. On the other hand, the fat and salt content in this cheese may be problematic for some expectant women.
As always, 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.
Lactose intolerance considerations
Colby cheese is essentially lactose-free, making it a suitable option for individuals with lactose intolerance. During the cheesemaking process, most of the lactose is removed, allowing most lactose sensitive cheese lovers to enjoy this cheese without discomfort.
However, individual tolerance varies, and caution is advisable.
Conclusion
Without a doubt, Colby is a tasty and nutritious cheese that offers a high protein and calcium content, essential for muscle and bone health.
However, its high saturated fat and sodium levels mean it should be consumed in moderation, particularly by those with cardiovascular or hypertension concerns.
Furthermore, Colby is safe for pregnant women due to its pasteurisation status and is a viable choice for those with lactose intolerance. As with any food, balance and moderation are key to incorporating Colby cheese into a healthy diet.
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.
