Stilton cheese, a distinctive blue-veined cheese with roots dating back to the early 18th century, is a beloved culinary gem in the UK. Beyond its delectable taste, Stilton also offers a range of nutritional benefits. In this blog post, we delve into the nutrition facts of Stilton.
SEE ALSO: Nutrition facts for popular world cheeses in The Cheese Scientist’s index →
What is Stilton?
Stilton cheese is a semi-soft, crumbly blue cheese, made from pasteurised cow’s milk. Its characteristic blue veins result from the introduction of the Penicillium roqueforti mould during the cheesemaking process.
This unique cheese undergoes a minimum maturation period of three months, allowing its flavours to develop and mature.
Nutrition fact sheet
Nutritional review for Stilton
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 Stilton.
Lactose Intolerance
For those with lactose intolerance, the consumption of dairy products can be a concern. However, Stilton cheese is a potential option for lactose intolerant cheese lovers.
During the cheesemaking process, most of the lactose in the milk is broken down by enzymes, reducing its lactose content significantly. Consequently, many lactose-intolerant individuals may tolerate Stilton cheese without adverse effects.
Since lactose sensitivity can vary from one person to the next, we recommend a degree of caution if you’re trying this cheese for the first time. As always, our advice is to try a small portion, on a day that you will spend indoors.
Fat Content
Blue Stilton cheese is a rich source of dietary fat, contributing to its creamy texture and satisfying taste. The fat content typically varies between 35% to 40%.
While high in fat, it’s essential to remember that not all fats are detrimental. Stilton cheese contains a good balance of saturated and unsaturated fats, including beneficial omega-3 fatty acids.
You can learn more about the different types of fat in cheese and which cheeses have the lowest fat content here.
Cholesterol Content
As is often the case with cheese, Stilton contains a moderate amount of cholesterol. However, research indicates that the cholesterol in cheese may not significantly impact blood cholesterol levels in most people.
Hence, moderate consumption of Stilton cheese, as part of a balanced diet, is unlikely to pose a health concern for individuals with normal cholesterol levels.
Protein Content
Stilton cheese is an excellent source of protein, an essential macronutrient responsible for various functions in the body.
The protein content in Stilton cheese hovers around 25%, making it a valuable option for individuals seeking to increase their protein intake. This is especially true for vegetarians or those with specific dietary requirements.
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
Unfortunately, food safety authorities in Australia, the United Kingdom and the United States of American all agree that you should avoid Blue Stilton cheese during pregnancy.
The reason for that is that they have a high moisture content and low acidity. That combination provides the perfect environment for Listeria to proliferate.
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.
Salt Content
Stilton cheese, like many other cheeses, contains salt, which enhances its flavour and acts as a preservative.
However, individuals on restricted sodium diets should consume Stilton cheese in moderation. The salt content varies between different brands and batches, so it’s advisable to check the packaging for specific information.
You can read more about why salt is important in cheesemaking in our comprehensive post here.
Calcium Content
Calcium is crucial for maintaining healthy bones and teeth, nerve transmission and muscle function. And the good news is that calcium is abundant in Stilton cheese.
Therefore, incorporating Stilton cheese into one’s diet can be a delicious way to bolster calcium intake, particularly for individuals who have difficulty consuming other calcium-rich foods.
Conclusion
Stilton is more than just a sumptuous treat; it offers a range of valuable nutrients. Its low lactose content makes it an attractive choice for those with lactose intolerance. The balance of fats and cholesterol in the cheese can be part of a healthy diet when consumed in moderation.
Furthermore, the protein content makes it a nutritious option for various dietary needs. However, individuals with sodium restrictions should be mindful of its salt content. Finally, the calcium abundance in Stilton cheese makes it an excellent addition to support bone health.
As with any food, moderation is key, but including Stilton cheese as part of a balanced diet can be both a gustatory delight and a nutritional boon.
What’s your favourite Stilton pairing? Let us 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.
