Calcium in Food Archives - Cheese Scientist

Why You Shouldn’t Eat Cheese & Iron Supplements Together

Jonah Kincaid — Sat, 21 Dec 2024 08:57:34 +0000

Eating cheese and taking iron supplements together can impact your health. This pairing reduces the absorption of iron in the body. If you’re trying to increase your iron levels, this is something to avoid. Let’s explore why this happens and how to manage your diet better.

The role of dietary calcium in cheese

Cheese, a beloved food for its flavour and texture, is also a rich source of calcium, a vital mineral for strong bones and teeth. Calcium also supports muscle function and nerve signalling. However, when it comes to absorbing iron, calcium can become problematic. The calcium in cheese competes with iron during digestion, particularly in the intestines.

This competition limits the amount of iron that gets absorbed into the bloodstream. It is especially relevant for non-haem iron. Non-haem iron comes from plant-based sources and supplements. It’s less readily absorbed compared to haem iron from meat.

Why iron is essential

Iron is a critical mineral for the human body. It helps create haemoglobin, the protein in red blood cells that carries oxygen. Without enough iron, you can develop iron deficiency anaemia. Symptoms include fatigue, pale skin and shortness of breath.

Your body’s ability to absorb iron varies depending on the type of iron and what you eat with it. Haem iron, found in animal products, is easily absorbed. On the other hand, non-haem iron, present in plants and supplements, needs a boost to be absorbed well.

How calcium in cheese affects iron absorption

The interaction between calcium and iron occurs primarily in the intestines during digestion. Calcium can inhibit the absorption of both haem and non-haem iron by competing for the same transport pathways. This competition is more significant for non-haem iron, which is already less bioavailable than haem iron.

When calcium binds to iron in the gut, it forms insoluble complexes that the body cannot absorb. This reduces the amount of iron entering the bloodstream. The effect is dose-dependent, meaning higher calcium intakes result in greater interference. For instance, consuming a calcium-rich food like cheese or milk alongside an iron supplement can substantially decrease the supplement’s effectiveness.

Calcium’s impact on iron absorption has been studied extensively. Research shows that calcium can block both haem and non-haem iron absorption. However, non-haem iron is more affected because it is less bioavailable.

When you consume calcium-rich foods like cheese along with iron supplements, absorption drops significantly. Even small amounts of calcium can reduce iron uptake. For example, drinking a glass of milk with your supplement has a similar effect.

Timing is everything

If you need both calcium and iron, timing matters. Don’t take them together. Space them out by at least two hours. This allows your body to process each nutrient separately, ensuring better absorption.

For instance, take your iron supplement first thing in the morning. Later, indulge in calcium-rich foods like cheese or yoghurt. This simple habit can make a big difference.

Enhancing iron absorption

Certain foods and nutrients can improve iron absorption. Vitamin C is the most well-known. It converts non-haem iron into a more absorbable form. Pairing iron supplements with orange juice or eating citrus fruits can help.

Other strategies include avoiding inhibitors like tannins and polyphenols. These are found in tea, coffee and red wine. High-fibre foods and phytates, present in whole grains and legumes, also interfere with iron absorption. Avoid these close to taking your iron supplements.

Who needs to be cautious?

Some groups need to pay extra attention to their iron levels. Pregnant women, for example, have higher iron requirements. Children and teenagers going through growth spurts also need more iron. Vegetarians and vegans may struggle to get enough iron from their diet alone.

People with conditions like coeliac disease or Crohn’s disease might have impaired iron absorption. Regular blood donors and those with heavy menstrual periods can also experience iron deficiency. If you fall into one of these categories, consult your doctor for personalised advice.

Signs of iron deficiency

Recognising iron deficiency early can prevent complications. Common symptoms include tiredness, weakness, and difficulty concentrating. You might notice brittle nails or hair loss. In severe cases, you could experience dizziness or a rapid heartbeat.

If you suspect you’re deficient, get your iron levels checked. A blood test can confirm if you need supplements or dietary adjustments.

What type of foods are rich in iron

Incorporating iron-rich foods into your diet is key. For haem iron, include red meat, poultry and fish. For non-haem iron, focus on lentils, beans, tofu and spinach. Fortified cereals and bread can also be good sources.

Combining these foods with vitamin C sources can enhance absorption. Try adding bell peppers, tomatoes or strawberries to your meals. Avoid pairing these with dairy products to maximise their benefits.

Comparing calcium content in cheese and dairy products

Cheese and other dairy products vary in their calcium content, which can influence iron absorption differently. For instance:

Hard cheeses like Parmesan have high calcium levels, with about 948 milligrams per 100-gram serving.
Cheddar contains approximately 707 milligrams of calcium per 100-gram slice.
Soft cheeses like Brie have lower calcium content, around 460 milligrams per 100-gram portion.
Cow’s milk provides roughly 120 milligrams of calcium per 100 millilitres.

The higher the calcium content, the greater its potential to inhibit iron absorption when consumed alongside iron supplements. For example, eating a serving of Parmesan with an iron supplement could significantly reduce absorption compared to having a softer cheese like Brie.

Understanding these differences allows you to plan your meals effectively. If you’re consuming a high-calcium cheese, space it further from your iron intake to minimise interaction.

Balancing cheese & iron

Both calcium and iron are essential nutrients. The key is finding a balance that works for you. Plan your meals and supplements thoughtfully. If you’re taking both nutrients, stagger them to avoid interference.

For example, enjoy a cheese sandwich for lunch. Then, take your iron supplement in the evening with a vitamin C-rich snack to boost absorption. This ensures you get the best of both worlds.

Some other considerations

Some medications and health conditions can also affect nutrient absorption. Antacids, for instance, can reduce iron absorption. If you’re on medication, check with your doctor about possible interactions.

Additionally, over-supplementing with calcium or iron can lead to side effects. Too much calcium can cause constipation or kidney stones. Excess iron can lead to toxicity, causing nausea or organ damage. Stick to recommended doses and consult your doctor if unsure.

Conclusion

Pairing cheese with iron supplements at the same time isn’t ideal for maintaining nutrient balance. Calcium in cheese interferes with iron absorption, particularly non-haem iron. To maximise iron uptake, space out your calcium and iron intake by at least two hours.

Enhance your iron absorption with vitamin C-rich foods. Avoid inhibitors like tea, coffee, and high-fibre foods when taking your supplement. Balance your diet carefully to meet your nutrient needs without compromising absorption.

If you suspect an iron deficiency, consult your doctor. A blood test can help determine if supplements are necessary. With thoughtful planning, you can enjoy cheese and maintain healthy iron levels.

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 Why You Shouldn’t Eat Cheese & Iron Supplements Together appeared first on Cheese Scientist.

15 Best High Calcium Cheeses (Based on Lab Results)

Jonah Kincaid — Fri, 11 Aug 2023 03:12:56 +0000

Calcium, an essential mineral vital for bone strength and overall well-being, is a cornerstone of a healthy diet. One remarkable source of this crucial nutrient is cheese, celebrated for its concentrated calcium content due to unique production processes. In this article, we delve into the world of cheese, unveiling the best high calcium cheeses.

What is calcium?

Calcium, denoted by the symbol Ca on the periodic table, is a chemical element essential for numerous physiological processes within the human body. Its prominent role lies in maintaining bone density and structure.

In addition to this, it also aids in blood clotting, muscle contraction and the transmission of nerve signals. Our body constantly requires a supply of calcium to replenish what is naturally lost through various activities, making a calcium-rich diet crucial for overall health and well-being.

Why do we need calcium in our diet

Throughout our lives, bones undergo a continuous process of formation and resorption, and calcium plays a pivotal role in this cycle.

Moreover, adequate calcium intake during childhood and adolescence is essential for achieving optimal peak bone mass. This is a critical factor in preventing osteoporosis and fractures later in life.

Having said that, calcium remains vital even in adulthood, as it helps to maintain bone health and support other essential bodily functions.

How much calcium do we need?

The daily requirement for calcium varies across different age groups and life stages, but ensuring an adequate intake is vital for maintaining robust bone health and overall physiological function.

For most adults, including adolescents, it’s generally recommended to aim for around 1000 to 1300 milligrams of calcium per day. This can easily be achieved by incorporating a variety of calcium-rich foods into your diet.

Examples of calcium-rich foods

Dairy products like milk, yogurt and hard cheeses are prominent sources of calcium, while leafy greens such as kale and spinach contribute their share. Fortified options like plant milks, cereals, and juices offer convenient alternatives, alongside plant-based choices like tofu, tempeh, nuts, and seeds.

Furthermore, fish like canned salmon, legumes, fruits like oranges and figs, and grains like amaranth and quinoa add to the calcium arsenal. Even unexpected sources like seaweed, edamame, and herbs like sesame seeds bolster calcium intake.

Which types of cheese contain more calcium

The calcium content in cheese varies based on factors such as the type of milk used, the cheesemaking process, and the ageing period.

In general, hard and aged cheeses tend to have higher calcium levels compared to their softer counterparts. The prolonged ageing process allows for more moisture to evaporate, further concentrating the calcium content.

Furthermore, cheeses made from raw milk generally contain more calcium than those made from pasteurised milk due to the preservation of natural enzymes that aid in calcium absorption.

Examples of high calcium cheeses

Without further ado, let’s have a look at our 15 best cheeses for calcium. For each cheese, we’ve added the calcium content in mg/100 g of cheese.

1. Grana Padano (1429)

Originating in northern Italy, Grana Padano boasts a granular texture and a nutty, slightly sweet flavour. Ideal for grating over pasta or salads, this cheese offers a rich calcium source while enhancing your culinary creations.

2. Parmigiano Reggiano (1250)

Hailing from the same region, Parmigiano Reggiano is renowned for its robust umami flavour and grainy texture. Grated or shaved, it elevates dishes like risottos and soups while providing a substantial calcium boost.

3. Gruyère (1071)

Switzerland’s Gruyère has a distinctively creamy texture and a complex flavour profile ranging from slightly sweet to nutty and earthy. It melts beautifully, making it a delightful addition to fondues and gratins.

4. Comté (993)

Next, we have a French masterpiece. Throughout its history, Comté has delighted with its fruity and caramelised notes. This semi-hard pressed cooked cheese is versatile, suitable for snacking, melting, or incorporating into your favourite sandwiches.

5. Kefalotyri (975)

Originating in Greece, Kefalotyri stands out with its firm texture and tangy taste. Often fried or grilled, it’s a unique calcium-rich cheese perfect for Mediterranean-inspired dishes.

6. Manchego (893)

Spain’s Manchego boasts a distinctively rich and buttery flavour with herbal undertones. It pairs excellently with fruits and preserves, making it an elegant addition to cheese boards.

7. Provolone (893)

This Italian aged pasta filata cheese comes in two varieties: Dolce and Piccante. Both have a creamy texture and a versatile taste profile, suitable for snacking, melting, or adding depth to sandwiches.

8. Deli Swiss Cheese (890)

Inspired by Swiss mountain cheeses, the USA’s Deli Swiss Cheese charms with its sweet and nutty taste. Whether layered in sandwiches or melted over hot dishes, it contributes a satisfying calcium punch.

9. Beaufort (860)

Hailing from the French Alps, Beaufort impresses with its rich, fruity flavour and smooth texture. Unsurprisingly, it’s excellent for melting, making it a must-have for hearty dishes and fondues.

10. Caciocavallo (829)

Our second pasta filata cheese is Italy’s Caciocavallo. This pear-shaped cheese features a tangy taste and smooth texture, often likened to Provolone. Its versatility shines as it can be enjoyed on its own, melted, or grated over pasta.

11. Bel Paese (828)

Staying in Italy, Bel Paese offers a delicate and mild flavour, making it a delightful table cheese. Its creamy texture complements crusty bread and fresh fruits.

12. Jarlsberg (825)

Hailing from Norway, Jarlsberg is famed for its sweet and nutty taste, akin to Swiss cheese. It adds depth to sandwiches and is an excellent melting cheese for warm dishes.

13. Cotija (800)

Mexico’s Cotija features a crumbly texture and a robust, salty taste. It’s traditionally crumbled over dishes like tacos and salads, providing a unique calcium-rich zing.

14. Imokilly Regato (786)

Imokilly Regato cheese is Ireland’s only PDO cheese, produced in County Cork. It is a semi-soft cheese with a slightly sweet and nutty flavour. And it is commonly used as a topping for pizzas, salads and pasta dishes.

15. Danablu (786)

Finally, we have Denmark’s Danablu. This gateway blue cheese offers a moderate aroma and a delectable, tangy taste. Moreover, its crumbly texture enhances salads and spreads, infusing them with a bold calcium-rich character.

Summary

Incorporating calcium-rich cheeses into your diet can significantly contribute to meeting your daily calcium needs while indulging in a delightful array of flavours and textures.

From the complex Parmigiano Reggiano to the tangy Cotija, these 15 high calcium cheeses offer a diverse range of options to elevate your culinary experiences and support your bone health.

By understanding the factors that influence calcium content in cheeses and exploring the nuances of each variety, you can make informed choices to enhance your diet and well-being.

Did your favourite cheese not make our list? Drop us a comment below to find out how much calcium is in it.

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 15 Best High Calcium Cheeses (Based on Lab Results) appeared first on Cheese Scientist.

25 Healthiest Types of Cheese (Based on Lab Testing)

Jonah Kincaid — Tue, 22 Feb 2022 01:26:06 +0000

Cheese has long been a beloved dairy product, adored for its rich flavours and versatility. However, concerns about its impact on health have left many wondering: Is cheese actually healthy? In this blog post, we will delve into the nutritional value of cheese and explore the healthiest cheeses available.

Is cheese actually healthy?

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.

So, this leads us to the question: is cheese healthy? Well, there is no straight-forward answer to this question. The reason for this is that all cheeses are different. While some may be high in good fats, others may contain too much bad fats or salt.

On the other hand, most cheeses are a good source of protein and calcium.

Which type of cheese is healthiest?

Furthermore, as consumers, we all have different dietary needs. As a result of this, a cheese that’s a good option for one person may not be suitable for another.

For this reason, we will break this post into separate sections looking at specific nutritional assessments.

Cheeses with a high protein content

Let’s get the ball rolling with an assessment of the protein content in cheese. Protein is an essential nutrient that plays a vital role in numerous bodily functions. As a result, incorporating high protein cheeses into your diet can provide a significant boost.

More specifically, protein helps build and repair tissues, supports the immune system and contributes to satiety. Actually, the recommended daily protein intake for the average adult is approximately 0.8 grams per kilogram of body weight¹.

You can read more about why cheese contains protein in our dedicated post here.

Now, let’s have a look at five cheeses that are very high in protein.

Grana Padano (36 g of protein²)

Originating from northern Italy, Grana Padano is a renowned cheese that dates back to the 12th century. Made from cow’s milk, this pressed cooked cheese is aged for a minimum of nine months, resulting in a pale-yellow interior with a granular texture.

Grana Padano offers a delicate and nutty flavour, perfect for grating over pasta dishes or enjoying on its own as a table cheese.

Parmigiano Reggiano (32 g of protein²)

Hailing from the Emilia-Romagna region of Italy, Parmigiano Reggiano is an iconic cheese with a history spanning over nine centuries. Known as the “King of Cheeses”, local artisans craft this cheese from raw cow’s milk and age their wheels for a minimum of 12 months.

This hard, granular cheese boasts a rich, complex flavour profile with notes of fruit, nuts and umami. Undoubtedly, Parmigiano Reggiano is a staple in Italian cuisine, and you can enjoy it grated over pasta, risotto and salads.

Pecorino (29 g of protein²)

Another Italian cheese that is packed in protein is Pecorino. Pecorino is a distinctive cheese made from 100% sheep’s milk. It comes in various styles and ageing periods, each offering a unique taste experience.

Young Pecorino tends to be mild, with a slightly tangy flavour, while aged versions develop a more robust profile. Pecorino Romano, one of the most famous types of Pecorino, has a crumbly texture and a salty, tangy taste, making it an ideal grating cheese for pasta dishes.

Gruyère (29 g of protein²)

Without a doubt, Gruyère is Switzerland’s most famous cheese with a heritage dating back centuries. Swiss cheesemakers use from raw cow’s milk to craft a semi-hard wonder that boasts a smooth, creamy texture.

Moreover, its flavour is rich, nutty and slightly sweet, with delightful hints of fruit and a subtle earthiness. Gruyère is a versatile cheese that can be enjoyed in a variety of ways. It is perfect for melting, making it a staple in fondue, quiches and gratins.

Caciocavallo (29 g of protein²)

Our final high protein cheese is Caciocavallo, an Italian cheese with ancient origins. Traditionally produced using raw milk in southern Italy, it is shaped like a teardrop and hung to age. In more modern times, cheesemakers use either raw or pasteurised cow or sheep milk to make Caciocavallo.

The flavour of Caciocavallo varies depending on the type of milk used and the ageing process. Young Caciocavallo has a mild and buttery taste, while aged versions develop a stronger, more complex flavour. It is a versatile cheese suitable for melting, grilling, or enjoying on a cheese board.

Looking for more high protein options? We’ve got our top 15 list of the highest protein cheeses here.

Low fat cheeses (saturated and unsaturated fats)

While fat is an important component of a balanced diet, opting for low-fat cheeses can be beneficial for those watching their fat intake.

As you might be aware, there is more than one type of fat in food. And some fats are more detrimental to our health than others⁴. You can read more about the different types of fat in our in-depth post here.

Moreover, some types of cheeses contain less saturated fat³, which is associated with an increased risk of heart disease. Now, let’s dive into our list of five cheeses that are low in fat.

Quark (3 g of total fats²)

Originating from Central Europe, Quark is a fresh cheese that has been enjoyed for centuries. Made by curdling soured milk and then straining the whey, Quark has a smooth and creamy texture similar to yoghurt.

Quark possesses a mildly tangy and slightly sweet flavour, making it a versatile ingredient in both sweet and savoury dishes. Furthermore, Quark is a common ingredient in spreads, dips, desserts and as a topping for fruits. It pairs well with fresh herbs, honey, or jams for added flavour.

Cottage Cheese (10 g of total fats²)

Cottage cheese is a soft and lumpy cheese made from cow’s milk. The curds are gently separated from the whey, resulting in a curd-like texture. Due to its production method, this fresh cheese is low in fat.

It has a mild and slightly tangy taste, with a subtle hint of sweetness. Cottage cheese is a popular nutritious and protein-rich snack. But you can also combine it with fruits, vegetables or savoury ingredients like black pepper and herbs.

Ricotta (13 g of total fats²)

Our next low-fat cheese is Italy’s Ricotta. To make this fresh and creamy cheese, Italian cheesemakers would use whey leftover during the production of other cheeses like Mozzarella. Ricotta has a smooth, grainy texture and a delicate, slightly sweet flavour with hints of nuttiness.

This Italian whey cheese is very versatile and shines in both sweet and savoury dishes. It is a popular choice for Italian desserts like cannoli and tiramisu and is also used in pasta fillings, lasagne and pancakes.

Bocconcini (18 g of total fats²)

Staying in Italy, Bocconcini is a fresh pasta filata cheese, traditionally made from buffalo milk. These small, round cheese balls have a soft and elastic texture. Bocconcini has a mild and milky flavour with a subtle tang.

It is a common addition to salads, particularly the classic Caprese salad. To make a Caprese salad, you can pair Bocconcini (or other fresh Mozzarella cheeses) with ripe tomatoes, fresh basil and a drizzle of olive oil. You can also enjoy Bocconcini as a snack or add it to pasta dishes and pizzas for a creamy and indulgent touch.

Fresh Chèvre (18 g of total fats²)

Our final low-fat cheese is Fresh Chèvre. This type of goat cheese finds its origins in France and has a creamy and spreadable texture. Fresh Chèvre offers a distinct tangy and slightly acidic flavour profile with hints of citrus and herbs.

This versatile cheese is perfect for spreading on bread or crackers, and it adds a delightful creaminess to salads and sandwiches. It pairs well with fruits like figs or pears, honey and nuts, enhancing the overall taste and texture of dishes.

Looking for more low-fat options? We’ve listed the 15 best cheeses that are low in fat in this post here.

Cheeses that contain a high amount of calcium

Calcium is crucial for maintaining strong bones and teeth, regulating blood pressure and supporting muscle function. And consuming high calcium cheeses is an excellent way to meet your daily calcium requirements.

Here is our list of five cheeses that have a high calcium content.

Comté (993 mg of calcium²)

Comté finds its origins in the Franche-Comté region in eastern France. Made from unpasteurised cow’s milk, it undergoes a long ageing process, resulting in a firm and dense texture.

This classic mountain cheese boasts an incredibly complex flavour profile that can range from nutty and slightly sweet to fruity and earthy, depending on its age.

Moreover, Comté is a very versatile cheese suitable for a cheeseboard, melting in gratins, or as a delightful addition to sandwiches and salads.

Kefalotyri (975 mg of calcium²)

Our next high calcium cheese comes from Greece. Kefalotyri is a traditional Greek cheese with origins dating back centuries. Made from sheep’s or goat’s milk, this hard and salty cheese often ages for several months before it is ready for consumption.

As a result, Kefalotyri develops a crumbly texture and a robust flavour with tangy and spicy undertones. Because of its texture and flavour, this Greek cheese is a popular ingredient the local cuisine. Some examples of dishes that celebrate Kefalotyri include Pastitsio or Saganaki.

Provolone Dolce (893 mg of calcium²)

We’re in Italy again for the third highest calcium cheese on our list. Provolone Dolce, originating from southern Italy, is a semi-soft, pasta filata cheese. It is made from cow’s milk and has a mild, buttery flavour with a hint of tanginess.

Provolone Dolce has a smooth and supple texture that becomes more elastic when melted. Hence, you will want to melt this classic cheese in sandwiches, pizzas and pasta dishes.

Furthermore, you can enjoy this sweet pasta filata on its own as a table cheese, or pair it with cured meats, olives and crusty bread.

Manchego (893 mg of calcium²)

There is no question that Manchego is Spain’s most iconin cheese. Manchego has a firm and crumbly texture with a pale ivory colour. And its flavour is rich, nutty and slightly tangy, with a pleasant sweetness.

The locals often serve Manchego on a cheeseboard or grated over salads and roasted vegetables. Also, it pairs excellently with Spanish wines, quince paste and Marcona almonds, enhancing its unique characteristics.

Jarlsberg (825 mg of calcium²)

The final high calcium cheese on our list is Jarlsberg. Originating from Norway, Jarlsberg is a popular cheese known for its sweet and nutty taste. It is made from cow’s milk and has a semi-soft texture with large, irregular holes.

This cheese is versatile and can be enjoyed on sandwiches, melted in dishes like quiches and fondues, or simply savoured on its own.

Low sodium (salt) cheeses

Sodium is an essential mineral involved in various bodily functions, but excessive sodium intake can lead to health issues such as high blood pressure.

Unfortunately, you can’t make cheese without using salt (and sodium). Indeed, salt plays an important role in both the production and ageing of almost every type of cheese.

However, opting for low sodium cheeses can help reduce your overall sodium intake. Reading labels and selecting cheeses with reduced sodium content is advisable for people aiming to limit their sodium intake. Read on for five of the best low sodium cheeses.

Paneer (18 mg of sodium²)

Paneer, originating from the Indian subcontinent, is a fresh cheese commonly used in Indian cuisine. It is made by curdling heated milk with lemon juice or vinegar, resulting in a soft and crumbly texture.

Overall, Paneer has a mild and slightly tangy taste, allowing it to absorb the flavours of the dishes it is used in. It is a versatile cheese used in various Indian recipes such as curries, tikka masala and paneer tikka. Besides, Paneer is a popular choice for vegetarians since it does not contain animal rennet.

Mascarpone (54 mg of sodium²)

Originally from Italy, Mascarpone is a creamy and indulgent cheese made from cow’s milk. It has a rich, buttery texture and a mildly sweet flavour. Today, Mascarpone is famously used in desserts like Tiramisu, where its velvety consistency adds a lusciousness to the dish.

In addition to Tiramisu, you can add Mascarpone to savoury dishes like pasta sauces or spread it on bread as a delightful topping.

Burrata (304 mg of sodium²)

In the age of social media, one cheese has shone the brightest. Burrata, originating from the Apulia region in southern Italy, is a fresh pasta cheese. It is made from Mozzarella and cream, resulting in a thin, delicate outer shell encapsulating a soft and creamy centre.

Burrata has a mild, milky flavour with hints of sweetness. It is commonly enjoyed in salads, paired with ripe tomatoes, fresh basil and a drizzle of olive oil.

Wensleydale (321 mg of sodium²)

Wensleydale is a cheese with English origins, specifically from the Wensleydale region in Yorkshire. It is a crumbly and creamy cheese made from cow’s milk. This pressed cheese has a mild and slightly sweet flavour with a pleasant tanginess.

It is often flavoured with different fruits like cranberries or apricots, enhancing its taste profile. Due to the sugar content in most of the flavourings, the healthiest versions of Wensleydale are the unflavoured ones.

Requesón (387 mg of sodium²)

Our final low salt cheese is Requesón. Commonly found in Central and South American cuisines, Requesón is a soft and fresh cheese made from whey. It has a creamy and slightly grainy texture. And a mild and slightly tangy flavour with subtle earthy notes.

It is often used in traditional dishes like empanadas, tamales or spread on tortillas. This whey cheese is very versatile and can be enjoyed in both savoury and sweet recipes.

Cheeses with low cholesterol content

The role of dietary cholesterol in relation to human health has been a topic of scientific debate in recent years. Previously, it was believed that consuming foods high in cholesterol, such as eggs and certain dairy products, would raise blood cholesterol levels and increase the risk of cardiovascular disease.

However, current research suggests that the impact of dietary cholesterol on blood cholesterol levels may not be as significant as once thought⁵. You can read more about this ongoing debate in our post dedicated to cholesterol in cheese here.

Having said that, if you want to limit your cholesterol intake, we’ve got five great low-cholesterol cheeses for you!

Bel Paese (18 mg of cholesterol²)

Bel Paese, originating from Italy, is a semi-soft cheese with a mild and buttery flavour. It was created in the early 20th century as a milder alternative to stronger-smelling cheeses.

This popular pressed cheese has a smooth and creamy texture with a delicate aroma. Due to its mild flavour, it is a popular addition to sandwiches, salads and pasta dishes.

Moreover, this cheese pairs well with fruits, crusty bread, and light-bodied wines, adding a touch of elegance to any meal.

Buffalo Mozzarella (33 mg of cholesterol²)

Also known as Mozzarella di Bufala, Buffalo Mozzarella is a traditional Italian cheese made from the milk of water buffaloes. It has a soft and elastic texture with a delicate and milky flavour.

While you can serve this versatile cheese in many different ways, the most popular dish is most certainly a Caprese salad. Scroll back up to our Bocconcini section for the recipe.

Ricotta Salata (54 mg of cholesterol²)

Our next low cholesterol cheese also hails from Italy. Ricotta Salata is a variation of Ricotta cheese that undergoes a process of salting and ageing. Consequently, it develops a firm and crumbly texture and a savoury flavour.

Presently, Ricotta Salata is commonly used as a grating cheese in Italian cuisine, adding a savoury touch to pasta dishes, salads and roasted vegetables.

String Cheese (54 mg of cholesterol²)

String Cheese, popularised in the United States, is a type of cheese that is typically made from Mozzarella. Due to its distinctive stringy texture, String Cheese is the ultimate midnight snack. And its a relatively healthy one too!

This version of Mozzarella has a mild and slightly salty flavour, making it appealing to both children and adults.

Oaxaca (71 mg of cholesterol²)

The final cheese on our healthiest list hails from Mexico. Oaxaca is a semi-soft pasta filata cheese named after the region where it is traditionally made. It has a stringy and elastic texture, similar to String Cheese or Mozzarella.

On the palate, Oaxaca offers a buttery and slightly tangy taste with a hint of saltiness. It is a common ingredient in Mexican cuisine, in dishes like Quesadillas, Enchiladas and Chiles Rellenos.

Summary: specific cheeses for specific dietary needs

In conclusion, the healthiest types of cheese depend on individual dietary needs and preferences. High protein cheeses provide a protein boost to your diet, while low-fat cheeses help reduce overall fat intake.

Moreover, high calcium cheeses contribute to strong bones and teeth, and low sodium cheeses aid in limiting sodium intake. And finally, low cholesterol cheeses can be a suitable choice for those monitoring their cholesterol levels.

Remember to consult with a healthcare professional or registered dietitian to determine which cheeses align with your specific dietary requirements. With the right choices, cheese can be enjoyed as a delicious and nutritious addition to a well-balanced diet.

Did your favourite cheese not appear on this list? Drop us a comment below and we’ll give you a summary of its nutrition facts.

References

¹ Protein RDI for adult women is 0.75g/kg of body weight and for adult men is 0.84g per kg of body weight: Dietitians Australia

² Cheese nutritional values assembled by The Cheese Scientist using nutrition facts from nutritionvalue.org and/or cheese manufacturers. We realise that there can be variations between different brands and producers. Hence, the numbers we have used are averages.

³ Type of fat in cheese: Harvard T.H. Chan’s The Nutrition Source.

⁴ Fat RDI data and different types of fat: Cleveland Clinic’s Healthy Fat Intake resource.

⁵ Dietary Cholesterol and Cardiovascular Risk: A Science Advisory: American Heart Association

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 25 Healthiest Types of Cheese (Based on Lab Testing) appeared first on Cheese Scientist.