Danish cheese don’t get much more famous than Havarti. In fact, this holey pressed uncooked cheese was invented in the 1800’s by Hanne Nielsen. And she named it after her family farm, Havartigaard. Read on to discover the nutrition facts for Havarti cheese.
SEE ALSO: Nutrition facts for popular world cheeses in The Cheese Scientist’s index →
What is Havarti?
Havarti cheese originates from Denmark, dating back to the mid-19th century. Named after the Havarti farm, where it was first produced, this semi-soft cheese has a smooth texture with small, irregular holes throughout.
Moreover, it has a buttery aroma and a slightly sweet taste, making it ideal for both snacking and culinary applications. Typically served on a cheese platter, in sandwiches, or melted over dishes, Havarti’s versatility shines in various culinary contexts.
Nutrition fact sheet
Nutritional review for Havarti
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 Havarti.
Calorie count
Havarti cheese contains 393 calories per 100 grams. While this might seem high, the quality of these calories is what truly matters. This cheese offers a dense source of nutrients, providing essential vitamins and minerals along with its caloric content.
Fat content
Next, Havarti cheese is high in fat, with 32 grams per 100 grams. This fat content includes saturated, monounsaturated and polyunsaturated fats.
Predominantly, Havarti contains saturated fats, which have been historically scrutinised for their impact on heart health. However, recent studies suggest that not all saturated fats are harmful, and dairy fats, in particular, might not have the same negative effects as those from other sources.
Of course, moderation is key when consuming high-fat foods like Havarti.
You can learn more about the different types of fat in cheese and which cheeses have the lowest fat content here.
Protein content
Havarti provides a moderately high level of protein, with 21 grams per 100 grams. This protein includes casein, which is slowly digested, providing a steady release of amino acids.
Protein is crucial for muscle repair, enzyme production and overall cellular health. Furthermore, for vegetarians, dairy proteins like those found in Havarti can be an essential component of a balanced diet.
Want to find out which cheeses have the highest protein content? Click here for our blog post covering cheeses with the highest protein content.
Cholesterol content
Havarti cheese contains 89 milligrams of cholesterol per 100 grams. The relationship between dietary cholesterol and blood cholesterol levels has been a topic of extensive research. Contrary to past beliefs, moderate consumption of dietary cholesterol does not significantly impact heart disease risk for most people.
However, individuals with specific health conditions should consult their healthcare provider.
You can learn more about the impact of dietary cholesterol on blood cholesterol levels in our dedicated post here.
Salt content
Havarti has a moderate to high salt content, at 750 milligrams per 100 grams. The salt enhances its flavour and acts as a preservative. Nevertheless, excessive salt intake can lead to hypertension and cardiovascular issues, particularly in individuals with salt sensitivity or pre-existing health conditions.
Therefore, it is advisable to monitor overall dietary salt intake when consuming Havarti.
You can read more about why salt is important in cheesemaking in our comprehensive post here.
Calcium content
With 714 milligrams of calcium per 100 grams, Havarti is an excellent source of this vital mineral. Calcium is essential for bone health, muscle function, and nerve transmission.
For children, adolescents, and older adults, who have higher calcium requirements, Havarti can be a valuable dietary component. It contributes significantly to the recommended daily intake of calcium.
You can read more about this important mineral and find out which types of cheeses have the highest calcium content in our post here.
Safety in pregnancy
Since most commercial versions of Havarti are made from pasteurised milk, it is considered safe for consumption during pregnancy. Effectively, its low moisture content reduces the risk of listeria contamination, which is crucial for the health of both the mother and the unborn child.
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.
Lactose intolerance
Havarti has very low lactose content, making it more tolerable for individuals with lactose intolerance. Lactose levels can vary between cheese varieties and even between different batches of the same cheese. Individuals with lactose intolerance should consult with a healthcare professional to determine their specific tolerance levels.
Conclusion
Overall, Havarti has a rich nutritional profile, providing high-quality calories, beneficial fats, substantial protein, and essential minerals like calcium.
While it is relatively high in fat and salt, moderate consumption can be part of a balanced diet. For those who are pregnant or lactose intolerant, pasteurised Havarti is a safe and enjoyable option.
By understanding its nutritional benefits and potential drawbacks, you can make informed choices that enhance your dietary habits and overall health.
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!
