Cheese enthusiasts around the world appreciate the rich and diverse flavours that come from the many varieties of cheese available. One such cheese that has captivated taste buds and gained popularity is Raclette cheese. In this blog post, we will explore the nutrition facts of Raclette cheese, examining its composition, lactose intolerance implications and safety during pregnancy.
SEE ALSO: Nutrition facts for popular world cheeses in The Cheese Scientist’s index →
What is Raclette cheese?
Raclette cheese, originating from the Swiss and French mountain regions, is a semi-hard pressed cheese made from cow’s milk. It possesses a pale-yellow hue with a smooth and creamy texture. This cheese is renowned for its distinctive aroma and unique flavour profile, making it a sought-after ingredient in various culinary creations.
A popular way to serve this spectacular cheese is to melt it and scrape it onto a plate of potatoes and meat. Unsurprisingly, this decadent winter dish is also called Raclette.
You can learn more about Raclette by reading this blog post here.
Nutrition fact sheet
Nutritional review for Raclette Cheese
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 Raclette.
Lactose Intolerance
Individuals with lactose intolerance often face challenges in their dairy consumption. However, for those with mild lactose intolerance, Raclette cheese can be a viable option.
Due to its lower lactose content compared to other cheeses, it is generally well-tolerated by many lactose-sensitive individuals. Furthermore, incorporating Raclette cheese into lactose-intolerant diets can provide a source of calcium and other essential nutrients without triggering discomfort.
Fat Content
Without a doubt, Raclette cheese is a rich source of dietary fat. However, its fat content varies depending on the specific type of milk used and the production process. On average, Raclette cheese contains around 29-30 grams of fat per 100 grams.
While fat intake should be moderated as part of a balanced diet, it’s important to note that not all fats are detrimental to health. Raclette cheese provides a moderate amount of healthy fats, including monounsaturated and polyunsaturated fats.
You can learn more about the different types of fat in cheese and which cheeses have the lowest fat content here.
Cholesterol Content
When it comes to cholesterol, Raclette cheese falls within the range of other cheeses. Most commercial versions of this mountain cheese contain approximately 80-100 milligrams of cholesterol per 100 grams.
It’s worth noting that dietary cholesterol has less impact on blood cholesterol levels than was previously believed. Current research suggests that the consumption of moderate amounts of cholesterol-rich foods, such as Raclette cheese, can be part of a heart-healthy diet when combined with an overall balanced lifestyle.
Protein Content
Proteins are the building blocks of life and play a crucial role in various physiological processes. Raclette cheese is a notable source of protein, containing around 25 grams of protein per 100 grams.
The proteins found in this cheese are of high biological value, meaning they provide essential amino acids that the body cannot synthesise on its own. Hence, including Raclette cheese in your diet can contribute to meeting your daily protein needs.
Want to find out which cheeses have the highest protein content? Click here for our blog post covering cheeses with the highest protein content.
Safety in Pregnancy
Pregnant women often have concerns regarding the safety of consuming certain foods. When it comes to Raclette cheese, it is generally considered safe during pregnancy whether it is made from raw or pasteurised milk. Because this cheese is most often melted, the risk of Listeria contamination is very low.
However, it is worth noting that the cold meats and charcuterie that often form part of the Raclette dish are not recommended during pregnancy.
Moreover, if you have any concerns, you should discuss a personalised diet with your healthcare professional.
You can read more about which cheeses you can eat when you’re pregnant by clicking here.
Salt Content
Excessive salt intake can have adverse health effects, particularly on blood pressure. Raclette cheese, like many other cheeses, contains sodium, with an average content of around 800-900 milligrams per 100 grams.
It is crucial to be mindful of overall sodium intake, especially for individuals with specific dietary requirements or conditions. Moderation is key, and pairing Raclette cheese with other low-sodium foods can help maintain a balanced diet.
You can read more about why salt is important in cheesemaking in our comprehensive post here.
Calcium Content
Calcium is essential for maintaining healthy bones and teeth, as well as for various physiological functions. Raclette cheese is a notable source of calcium, providing approximately 700-800 milligrams per 100 grams.
Incorporating Raclette cheese into your diet can contribute to meeting your daily calcium requirements, supporting bone health and overall well-being.
Conclusion
Raclette cheese, with its distinct flavour and creamy texture, offers more than just a delightful culinary experience. While it is important to consume all foods in moderation, Raclette can be a part of a healthy diet due to its lower lactose content and moderate fat and cholesterol levels. In addition to this, this mountain cheese contains a significant amount of protein and calcium.
Also, pregnant women can safely enjoy Raclette as long as it has been handled appropriately. However, cheese lovers with high blood pressure and other cardiovascular conditions should be mindful of the salt content in this cheese.
So, what’s your favourite way to serve this spectacular melting cheese? Let me know in the comments below.
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.
