Gjetost is a Norwegian whey food that belongs to the Brunost family of “Brown Cheese”. Undoubtedly, this is one of Norway’s most famous exports and it has become popular around the globe. Read on to discover the nutrition facts for Gjetost.
SEE ALSO: Nutrition facts for popular world cheeses in The Cheese Scientist’s index →
What is Gjetost?
Gjetost is a traditional Norwegian whey food with a distinctive caramel-like flavour and a smooth, fudge-like texture. Unlike Brunost, Gjetost is made from a blend of goat’s milk, cow’s milk, and cream, which is boiled down until the sugars in the milk caramelise. This process gives Gjetost its characteristic brown colour and sweet taste.
Gjetost is a staple in Norwegian cuisine and is typically enjoyed in thin slices on bread or crispbread, often accompanied by a cup of coffee.
Nutrition fact sheet
Nutrition Facts Summary for Gjetost
Here’s an in-depth analysis of the nutritional facts for Gjetost, highlighting both its benefits and areas for mindful consumption.
Caloric content
Calories: 466 kcal
Gjetost is relatively high in calories, making it a rich energy source. This high caloric content suggests that it should be consumed in moderation, particularly for those monitoring their caloric intake.
Macronutrients
Total Fat: 30 g (38% Daily Value), Saturated Fat: 19 g (95% Daily Value)
The high saturated fat content (95% of the daily value) is a significant consideration, as diets high in saturated fats can contribute to heart disease. Balancing Gjetost with low-fat foods can help mitigate this risk.
Protein: 9.7 g (19% Daily Value)
Gjetost provides a decent amount of protein, which is essential for muscle repair and growth. This makes it a good option for adding protein to your diet.
Cholesterol and sodium
Cholesterol: 94 mg (31% Daily Value)
Gjetost has a high cholesterol content, contributing to 31% of the daily recommended intake. Individuals with cholesterol concerns should consume it sparingly.
Sodium: 600 mg (26% Daily Value)
The sodium content is also considerable, accounting for 26% of the daily value. High sodium intake can lead to increased blood pressure, so it’s important to balance it with low-sodium foods throughout the day.
Carbohydrates and sugars
Total Carbohydrate: 43 g (16% Daily Value), Dietary Fibre: 0 g, Sugars: 43 g
Gjetost is high in sugars, which can be a concern for those managing blood sugar levels or monitoring sugar intake for overall health. The lack of dietary fiber means it does not aid in digestion or provide a sense of fullness.
Micronutrients
Calcium: 400 mg (31% Daily Value)
Gjetost is an excellent source of calcium, contributing significantly to bone health. This makes it a beneficial addition to diets needing higher calcium intake.
Iron: 0.5 mg (3% Daily Value)
The iron content is relatively low, so Gjetost should be complemented with other iron-rich foods to meet daily requirements.
Potassium: 1409 mg (30% Daily Value)
Gjetost provides a good amount of potassium, which is important for maintaining healthy blood pressure levels and overall heart health.
For pregnant women
Gjetost offers a substantial amount of calcium, essential for the developing baby’s bones and teeth. However, due to its high saturated fat, cholesterol, and sodium content, it should be consumed in moderation.
Pregnant women should balance Gjetost with other nutrient-dense, low-fat, and low-sodium foods.
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.
For people with lactose intolerance
Unfortunately, the caramelisation process does not eliminate the lactose in Gjetost. Hence, it may not be suitable for people with severe lactose intolerance.
However, those with mild lactose intolerance might tolerate it in small quantities. Monitoring personal tolerance levels is crucial, and consulting with a healthcare provider is recommended.
Conclusion
Gjetost is a unique cheese with a rich, sweet flavour and a dense nutritional profile. While it provides beneficial nutrients like protein, calcium, and potassium, its high calorie, saturated fat, cholesterol, sodium, and sugar content necessitate mindful consumption.
Integrating Gjetost into a balanced diet can enhance your culinary experience while supporting your nutritional needs.
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.
