SEE ALSO: Our complete guide to which cheeses you can eat during pregnancy →

The basics of pregnancy nutrition

During pregnancy, maintaining a well-balanced and nutritious diet is paramount for the health and development of both the mother and the growing foetus. The right nutrients provide essential building blocks for the baby’s organs, bones and overall growth, while also supporting the mother’s changing body and energy needs. 

You can read more about the specific dietary needs of a pregnant woman in this article here.

Should pregnant women eat cheese?

Before assessing Paneer specifically, let’s talk briefly about cheese in general. 

Incorporating cheese into the diet of a pregnant woman can provide essential nutrients crucial for both maternal and foetal well-being.  

Renowned for its calcium content, cheese plays a pivotal role in the development of the baby’s bones and teeth. Additionally, it serves as a rich source of high-quality protein, supporting the growth of the placenta and the baby’s tissues.

Furthermore, some cheeses contribute to a well-rounded diet by supplying key nutrients such as phosphorus, B vitamins and zinc.

Can pregnant women eat all types of cheese?

So, from a nutritional standpoint, cheese can be a great choice for pregnant women. But is it always safe?

Pregnant women are generally advised to approach cheese consumption with caution, as certain types pose a higher risk of potential contamination with harmful bacteria, such as Listeria.

Soft cheeses with high moisture content, including Brie and Camembert, as well as lower-acidity blue cheeses like Stilton and Roquefort, may present an increased risk.

Additionally, unaged cheeses like Feta, Halloumi and Mozzarella should be avoided if made with unpasteurised milk, as they also carry a higher risk of contamination.

To ensure the safety of cheese consumption during pregnancy, it’s crucial for expectant mothers to scrutinise labels for pasteurisation information. And adhere to good food hygiene practices.

What type of cheese is Burrata?

Burrata is an unaged Italian cheese made from cow’s milk, and it is known for its unique combination of textures. On the outside, it has a fresh Mozzarella skin, while the inside is filled with a rich, creamy mixture of fresh cream and Stracciatella, which are soft shreds of Mozzarella.  

The result is a delicate cheese that, when sliced open, oozes with its creamy centre. Burrata is often enjoyed drizzled with olive oil, sprinkled with a touch of salt, or paired with fresh tomatoes, basil, and crusty bread. But we’ll get back to this a bit further down. 

Originally from the Apulia region in southern Italy, local artisans traditionally made Burrata was as a way to use up leftover curds. Its name comes from the Italian word “burro“, meaning butter, a nod to its buttery flavour and soft texture.  

Despite its similarities to Mozzarella, Burrata offers a richer, more decadent experience, making it a popular choice in gourmet dishes. Due to its high moisture content, you will want to enjoy this cheese fresh, ideally within 48 hours of production. 

Is Burrata a raw milk or pasteurised cheese?

While traditional Burrata was originally made with raw milk, many commercially available versions today are made using pasteurised milk to meet safety standards and regulations. In fact, this rings mostly true for those found in supermarkets and used in food service. 

Can pregnant women safely eat Burrata? 

When purchasing Burrata cheese, it is advisable to check the label or product information to determine whether it is pasteurised or not.

Pasteurised Burrata

Pasteurised Burrata is considered safe to eat, even for pregnant women, as the pasteurisation process eliminates the risk of pathogens.

Raw milk Burrata

However, if you are unsure about the pasteurisation status of the Burrata you encounter, it is best to err on the side of caution and avoid it. Moreover, both the FDA and FSANZ do not recommend the consumption of raw milk Burrata during pregnancy.

Having said that, there is one caveat to this rule. Thoroughly cooking any type of cheese until steaming hot will destroy any harmful pathogens that may be present in it. Indeed, most harmful bacteria like Listeria do not survive temperatures above 75°C/165°F.

What does all this mean? Well, if you are unsure whether the cheese you’ve bought is made with raw or pasteurised milk, you can actually cook or grill it to render it safer.

Nutritional benefits of Burrata

Burrata isn’t just a delicious indulgence—it also comes packed with impressive nutritional benefits.  

One standout feature of Burrata is its relatively low salt content compared to other cheeses. With just 304 mg of sodium per 100 grams, it’s a great option for those who want to limit their salt intake while still enjoying a delicious cheese. 

In addition to being low in sodium, Burrata is a fantastic source of protein, offering 18 grams per serving. Protein is essential for building and repairing tissues, making it especially important during pregnancy and other life stages where your body needs extra support. Moreover, Burrata’s high protein content helps keep you full and satisfied, which can be beneficial in maintaining a balanced diet. 

Finally, Burrata provides a significant amount of calcium, with 536 mg per serving. Calcium is crucial for maintaining strong bones and teeth, and it plays a vital role in muscle function and nerve signalling. If you are looking for a calcium boost in your diet, Burrata is an excellent choice that combines both incredible flavour and nutrition. 

Want to learn more about its nutritional facts? You can find our in-depth assessment of how healthy Burrata is here. 

Pregnancy-friendly recipes using Burrata

Here are three pregnancy-friendly recipes using Burrata that are not only delicious but also packed with essential nutrients for expectant mothers: 

Burrata Caprese Salad

This twist on the classic Caprese salad features juicy cherry tomatoes paired with Burrata, drizzled with olive oil, and sprinkled with fresh basil and a pinch of salt. Undoubtedly, this refreshing and light dish is simple and full of flavour. 

Grilled Peach and Burrata Salad

Next, we have sweet, caramelized grilled peaches combined with a creamy Burrata. You can top this dish with a honey-balsamic glaze. This is perfect for a summery, sweet-and-savoury combo. 

Photo and recipe are courtesy of Downshiftology. Find the complete recipe here. 

Burrata and Mushroom Risotto

Finally, I give you this creamy risotto with sautéed mushrooms, finished with a perfectly shaped Burrata on top. This recipe nails texture and flavour, while scoring highly on the nutrition side. 

Photo and recipe are courtesy of La Casa del Formaggio. You can find the full recipe here.  

Conclusion

To wrap up, Burrata can be a delicious and nutritious addition to your diet during pregnancy. However, it’s important to ensure you’re consuming a pasteurised version to avoid any risks of harmful bacteria. 

With its low sodium, high protein and rich calcium content, Burrata offers great nutritional benefits for both you and your baby. As long as you enjoy it fresh, you can safely indulge in this creamy treat throughout your pregnancy. 

What’s your favourite way to eat this delicate pasta filata cheese? Let me know in the comments.

References

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 

Nutritional content

The nutritional content of cheese in our table comes from the USDA Food Data Central Repository and cheese manufacturers. We realise that there can be variations between different brands and producers. Hence, the numbers we have used are averages.   

Fat

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

Our protein RDI data comes from Harvard Medical School’s Harvard Health Publishing.   

Sabine Lefèvre

Sabine is the creative force behind Cheese Scientist. She is a sustainable living advocate, a climate change protestor and is pro-choice. And, most relevantly, she is also a lactose intolerant cheese lover.

The post Can You Safely Eat Burrata During Pregnancy? (FDA/FSANZ)  appeared first on Cheese Scientist.

SEE ALSO: Nutrition facts for popular world cheeses in The Cheese Scientist’s index →

What is Burrata?

Burrata is a fresh Italian pasta filata cheese made from cow’s milk. It is crafted by combining Mozzarella and cream, resulting in a delectably creamy interior. The outer shell, made of a Mozzarella skin, encases the luscious centre, creating a delightful contrast of textures.  

Due to its artisanal nature, Burrata is typically consumed fresh and has a relatively short shelf life. 

You can read more about these delightful cheesy parcels from Puglia in our dedicated post here.

Nutrition fact sheet

Nutritional review for Burrata

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 Burrata. 

Lactose Intolerance

For individuals with lactose intolerance, the good news is that Burrata is generally well-tolerated. During the production process, much of the lactose in the milk is converted into lactic acid by bacteria cultures.  

This conversion significantly reduces the lactose content in Burrata, making it a viable option for those with lactose intolerance. However, it is advisable to monitor your personal tolerance levels and consult with a healthcare professional if necessary. 

Find out everything you’ve ever wanted to know about which types of cheeses are lactose free by clicking here. 

Fat Content

Burrata boasts a relatively high fat content due to the addition of cream during its preparation. The fat content in Burrata can range from 20% to 30% or more, depending on the specific brand or artisanal production methods.  

It is important to consume Burrata in moderation, particularly if you are following a low-fat diet. On the other hand, this Italian pasta filata contains little to no carbohydrates. As such, it is a fantastic option for cheese lovers on a ketogenic diet. 

You can learn more about the different types of fat in cheese and which cheeses have the lowest fat content here. 

Cholesterol Content

While Burrata contains a higher amount of fat, it is worth noting that cheese, in general, contributes to dietary cholesterol intake. On average, Burrata contains about 70 mg of cholesterol per 100 g serving of cheese.

However, the impact of dietary cholesterol on blood cholesterol levels varies among individuals, and it is advised to consider your overall dietary pattern and consult a healthcare professional if you have specific concerns.

Protein Content

Furthermore, Burrata cheese provides a moderate amount of protein, making it a suitable addition to a balanced diet. Protein is essential for various bodily functions, including tissue repair and the production of enzymes and hormones.

Incorporating Burrata as part of a meal or snack can contribute to your overall protein intake, especially if combined with other protein-rich sources.

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 seek guidance regarding the safety of consuming certain foods. Burrata made from pasteurised milk is generally considered safe during pregnancy.

However, it is advisable to ensure the cheese is fresh, properly stored and consumed before the best before date to minimise any potential risks. If unsure, consult your healthcare provider for personalised advice.

You can read more about which cheeses you can eat when you’re pregnant by clicking here.

Salt Content

Unsurprisingly, Burrata, like most cheeses, contains salt. The specific salt content may vary depending on the production process and the seasoning used.

Hence, individuals with high blood pressure or those aiming to reduce sodium intake should be mindful of their Burrata consumption and consider alternatives with lower sodium content.

You can read more about why salt is important in cheesemaking in our comprehensive post here.

Calcium Content

Calcium, an essential mineral for bone health and various bodily functions, is found abundantly in Burrata. The calcium content can vary depending on the specific brand or production methods but is usually in excess of 500 mg per 100g.

Including Burrata as part of a balanced diet can contribute to meeting your daily calcium requirements, particularly if you are lactose intolerant and seek alternative sources of this vital mineral.

Conclusion

Burrata, with its creamy texture and delightful taste, offers a unique culinary experience. While it is relatively high in fat and contains varying amounts of cholesterol, it also provides protein and important minerals like calcium.  

For individuals with lactose intolerance, Burrata can be a suitable option due to its lower lactose content. Pregnant women should ensure that the cheese is made from pasteurised milk and consumed within the recommended guidelines.  

As with any food, moderation is key. By understanding the nutritional facts of Burrata, you can enjoy this cheese as part of a balanced and varied diet, savouring its delicious attributes while meeting 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 

USDA Food Data Central 

Lactose & Galactose content of cheese 

Jonah Kincaid

Cheese lover. Scientist. Created a website and a Youtube channel about cheese science because he could not find answers to his questions online. 

cheesescientist.com

The post Burrata Nutrition Facts (Is Burrata Cheese Good for You?) appeared first on Cheese Scientist.

SEE ALSO: Learn the difference between String Cheese and Mozzarella →

The complete degustation experience

Burrata is a cow’s milk cheese that originates from southern Italy. This unique fresh cheese marries contrasting textures to perfection to create a complete degustation experience. Effectively, it has a delicate skin wrapped around fresh, creamy and buttery insides.

When you cut this gorgeous cheese open, you release its rich, decadent insides.

Where does Burrata come from?

Actually, the origins of this decadent cheese can be traced back to the early 1900’s in southern Italy. Indeed, cheesemakers in Puglia invented this unique cheese as a means to use leftover scraps of Mozzarella.

As a matter of fact, Burrata gets its name from the Italian word burro. Unsurprisingly, burro means butter and is a testament to the buttery texture of this cheese.

Difference between Burrata and Mozzarella

So, we’ve already mentioned that cheesemakers used to make Burrata with Mozzarella scraps. But, what is actually the difference between the two cheeses?

While Mozzarella is a solid and elastic ball of stretched curd, Burrata has a much looser texture contained inside a Mozzarella skin. Actually, the inside of Burrata consists of small soft cheese strings called stracciatella and cream.  

How to make Burrata

When making the cheese, there are quite a few similarities. Firstly, it all starts with rennet and fresh milk being cooked together. This forms cheese curds that separate from the liquid (whey). Through kneading and stretching, the curds become elastic. This process is traditionally known as pasta filata. 

To make Mozzarella, the cheesemaker stretches the curd to form a small round ball. The balls are then stored in a brine solution to keep them fresh. 

On the other hand, to make Burrata, the cheesemaker adds fresh cream to the soft curds. The mixture is then placed inside a flattened piece of Mozzarella. Subsequently, the Mozzarella “skin” is folded over the curds and tied shut with a knot into a ball shape.

What does Burrata taste like?

Overall, its flavour is quite similar to that of Mozzarella. On the palate, you will detect a fresh, milky taste with a rich and buttery finish.

The real difference lies in the texture. While Mozzarella is dense and bouncy, Burrata has a much richer texture and a subtle chewiness that comes from the stracciatella.

How to store it

Without a doubt, Burrata is best served fresh, within a couple hours after it has been made. Traditionally, cheesemakers package the cheese in an airtight container, covered in water.

It is imperative that you keep the cheese in its original container, in your fridge, until you are ready to serve it. Moreover, you should ensure that you consume your little bundle of joy at most within five days of purchasing.

How to serve Burrata

Undoubtedly, Burrata is best served fresh, on its own with a side of olive oil and crusty bread. However, if you’re feeling a little bit more adventurous, it is also a great addition to a fresh Caprese salad, a range of pasta dishes and even a wood-fired pizza.

Substitutes for Burrata

If you are unable to get your hands on Burrata, there a couple of fresh Italian cheeses that are worthy alternatives.

Unsurprisingly, Buffalo Mozzarella can replace Burrata in most recipes. Its fresh, mild and creamy flavour means that it can slot right in.

Also, the smaller Bocconcini is basically a young Mozzarella with a very similar flavour and texture. Due to its bite-size dimensions, it is an excellent addition to a cheese plate or a salad.

From your local Italian deli

Now that you know what Burrata is, you can start hunting for it at your local Italian deli or cheese shop.

What’s your favourite way to eat Burrata? Drop us a comment below.

Jonah Kincaid

Cheese lover. Scientist. Created a website and a Youtube channel about cheese science because he could not find answers to his questions online. 

cheesescientist.com

The post Burrata: Cheesy Parcels from Puglia appeared first on Cheese Scientist.