Bushra Griffith
Cheese is a well-known source of calcium, with hard cheeses like Parmesan, cheddar, Swiss, and gouda packing the most calcium due to their low water content. However, the impact of cooking cheese on its calcium content is unclear. Some sources suggest that the method of preparation may affect calcium levels in food, but it is uncertain if this applies to heating or melting cheese specifically. While some individuals with gut issues have expressed concerns about the impact of melted cheese on their calcium intake, there is currently no conclusive evidence to determine if cooking cheese reduces its calcium content.
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What You'll Learn
Hard cheeses have more calcium
Cheese is a great source of calcium, and hard cheeses tend to have the most calcium. This is because they have less water content. According to Osteoporosis Canada, a 3 cm cube of hard cheeses like Parmesan, cheddar, Swiss, Edam, Gouda, Gruyere, or blue cheese has 245 mg of calcium. That’s nearly a quarter of your recommended intake! In comparison, soft cheeses like Brie and Camembert have about 50% less calcium in the same size serving as hard cheeses. Fresh cheeses like cottage cheese, goat cheese, ricotta, and mascarpone have even less calcium. To get the same amount of calcium as one 30 g serving of hard cheese, you would need to eat nearly 400 g of soft cheese.
Some of the best cheeses for calcium content include Gruyere, which has 950 mg of calcium per 100 g of cheese. A 40 g portion of this cheese will provide 380 mg of calcium. Edam is another semi-soft cheese with a high calcium content, containing 795 mg of calcium per 100 g, or 318 mg per 40 g portion. Gouda is a sweet, creamy, yellow cow's milk cheese with a high-fat content that makes it a good melting cheese. The calcium content in 100 g of Gouda is 773 mg, so a 40 g portion contains 309 mg of calcium. Roquefort is another calcium-rich cheese, with 530 mg of calcium per 100 g, or 212 mg per 40 g portion.
While cheese is a great source of calcium, it is also high in saturated fat and salt. This means that eating too much cheese could lead to high cholesterol and high blood pressure, increasing the risk of cardiovascular disease. It is important to consume cheese in moderation and to be aware of the portion sizes. A 30 g portion of cheese is generally recommended, which is the size of a small matchbox or two-and-a-half dominoes. This amount of cheese provides seven percent of an adult's daily calories. It is also important to note that some types of cheese, such as Roquefort, halloumi, feta, and cheese singles, are saltier than seawater. Therefore, it is recommended to keep cheese portions small and weigh them to reduce temptation.
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Soft cheeses have less calcium
Cheese is a well-known source of calcium, which is a nutrient necessary for optimal bone health. However, not all cheeses are created equal when it comes to their calcium content.
Soft cheeses, such as Brie and Camembert, have significantly less calcium than their harder counterparts. For example, a 3 cm cube of hard cheese like Parmesan, Cheddar, or Swiss provides about 245 mg of calcium, while the same size serving of a soft cheese contains only around half that amount. This difference in calcium content is due to the varying water content in different types of cheeses, with harder cheeses containing less water and therefore concentrating the calcium more.
Fresh cheeses, such as cottage cheese, goat cheese, ricotta, and mascarpone, also tend to have lower calcium levels. For instance, half a cup of cottage cheese (4% or less milk fat) provides about 8% of the recommended daily intake (RDI) of calcium, while 50 grams of ricotta cheese (10% or less milk fat) provides about 12% RDI. Fat-free cheeses have the least calcium of all cheeses, but they can still contribute a small portion of the daily intake.
While soft cheeses may have lower calcium content, they can offer other nutritional benefits. For example, mozzarella, a soft white cheese, is lower in sodium and calories compared to most other cheeses. It also contains beneficial bacteria that act as probiotics, which may improve gut health and boost immunity. Feta, another soft cheese, is also typically lower in calories than many other cheeses, although it can be high in sodium due to its packaging in brine.
In summary, while soft cheeses do have less calcium than harder varieties, they can still offer some calcium alongside other nutritional benefits. It is worth noting that calcium intake is just one factor in overall health, and it is important to consider a variety of nutrients when making dietary choices.
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Full-fat cheese is high in saturated fat
Cheese is a great source of calcium and protein, but it is also often high in saturated fat and salt. This means eating too much cheese could lead to high cholesterol and high blood pressure, increasing your risk of cardiovascular disease (CVD). Full-fat cheese, in particular, is high in saturated fat.
The American Heart Association recommends eating no more than 5% to 6% of your daily calories in saturated fat. For a person who eats 2,000 calories per day, this means they should eat no more than 13 grams (120 calories worth) of saturated fat per day. Eating too much cholesterol or saturated fat increases your risk of high LDL cholesterol, heart disease, and stroke.
Full-fat cheese is considered a high-fat product, with some types of cheese containing about 26g of fat per 100g. For example, a 30g portion of cheddar cheese provides seven per cent of your daily calories, and there can be more salt in this portion than in a packet of crisps. A generous handful of cheddar, weighing about 50g, adds 230kcal (more than 10% of your daily requirement).
To reduce your saturated fat intake, opt for lower-fat cheeses such as mozzarella, feta, cottage cheese, ricotta, or reduced-fat cheeses. These cheeses provide less saturated fat and can be used in cooking and baking. However, it is important to note that ""reduced fat" does not mean "low fat". According to the U.S. Food and Drug Administration (FDA), foods are considered "low-saturated fat" if they have no more than 1 gram of saturated fat per serving.
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Fat-free cheese has the least calcium
Cheese is a great source of calcium, with hard cheeses like Parmesan, cheddar, Swiss, Edam, gouda, Gruyere, and blue cheese packing the most calcium. Softer cheeses like Brie and Camembert have about 50% less calcium in the same-size serving as hard cheeses, and fresh cheeses like cottage cheese, goat cheese, ricotta, and mascarpone have even less.
While cheese is a good source of calcium, it can also be high in saturated fat and calories, with certain cheeses containing a lot of sodium. For those looking to limit their intake of saturated fat and cholesterol, fat-free and low-fat cheeses are available in supermarkets and contain far less saturated fat and cholesterol than their whole-fat counterparts. However, fat-free cheese has the least amount of calcium compared to other types of cheese. For example, a serving of 19 grams of a typical fat-free cheddar cheese slice provides around 10% RDI of calcium, which is much lower than the amount of calcium in full-fat cheddar.
If you are looking to increase your calcium intake, there are many calcium-rich foods to choose from, including dairy products like milk and yogurt, as well as sardines, collard greens, spinach, kale, and almonds. Calcium has many health benefits, and getting enough of it can help promote bone health and decrease your risk of heart disease.
In conclusion, while cheese is a good source of calcium, fat-free cheese has the least amount of calcium compared to other types of cheese. For those looking to increase their calcium intake, there are many other calcium-rich foods to choose from that can provide a good source of this important nutrient.
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Calcium content varies by brand
Cheese is a good source of calcium, with hard cheeses like Parmesan, cheddar, Swiss, Edam, gouda, Gruyere, or blue cheese containing the most calcium. A 3 cm cube of these hard cheeses contains 245 mg of calcium, which is almost a quarter of the recommended daily intake. However, the calcium content of cheese can vary depending on the brand, production method, and recipe. For example, softer cheeses like Brie and Camembert have about 50% less calcium than hard cheeses, and fresh cheeses like cottage cheese, goat cheese, ricotta, and mascarpone contain even less calcium. Fat-free cheeses have the lowest calcium content among all cheeses, but they can still provide a small portion of your daily calcium intake.
The recommended daily calcium intake for most adults is 1,000 mg, which can be achieved by including dairy products in your diet. Dairy products like milk, yogurt, and cheese are excellent sources of calcium. In addition to dairy, there are other food sources of calcium, such as sardines, collard greens, and calcium-enriched products like soy, non-dairy drinks, cereals, and breads. The calcium content of these foods may also vary by brand and production method.
It is important to note that full-fat cheese can be high in saturated fat and calories, and certain cheeses contain high amounts of sodium. Therefore, while cheese is a good source of calcium, it should be consumed in moderation as part of a balanced diet.
To summarize, cooked cheese does contain calcium, and the amount of calcium can vary depending on the type of cheese and the brand. Hard cheeses typically have the highest calcium content, while softer and fresh cheeses have lower amounts. Including cheese in your diet can help you reach your recommended daily calcium intake, but it should be done in moderation due to the high-fat content of some cheeses.
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Frequently asked questions
Yes, cooked cheese still contains calcium. The amount of calcium in cheese varies depending on the type of cheese, with harder cheeses like Parmesan, cheddar, Swiss, Edam, gouda, Gruyere, and blue cheese containing the most.
The amount of calcium in cooked cheese depends on the type of cheese and the amount you're cooking. For example, a 3 cm cube of hard cheese contains 245 mg of calcium, while a 30 g serving of hard cheese contains 242 mg of calcium.
Yes, there are many other good sources of calcium, including dairy products like milk and yogurt, as well as sardines, collard greens, and other leafy green vegetables like spinach and kale.
