Bushra Griffith
Goat cheese, also known as chèvre, is a nutritious dairy product made from goat's milk. It is packed with vitamins, minerals, and healthy fats, and is a good source of protein. An ounce of soft goat cheese typically contains 75 calories, with less than 1 gram of carbohydrates and about 6 to 9 grams of fat. With its distinct creamy flavour and varying textures, goat cheese is a popular dairy product worldwide.
| Characteristics | Values |
|---|---|
| Number of Calories | 75 |
| Serving Size | 1 ounce (28 grams) |
| Macronutrient Breakdown | 0% carbs, 72% fat, and 28% protein |
| Fat Content | 6-9 grams, of which 4-6 grams are saturated fat |
| Carbohydrates | Less than 1 gram |
| Cholesterol | 21 milligrams |
| Sodium | 130 milligrams |
| Protein | 6 grams |
| Vitamins | Selenium, magnesium, niacin (vitamin B3) |
| Minerals | Calcium, phosphorus, copper |
| Lactose Content | Lower than cow's milk |
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What You'll Learn
Goat cheese nutrition: vitamins, minerals, protein
An ounce of goat cheese, or about 28 grams, contains 75 calories. This serving size provides an impressive amount of nutrients. Goat cheese is packed with vitamins, minerals, and healthy fats, and is a good source of protein.
Goat cheese contains a powerful combination of calcium, phosphorus, and copper, which are essential for maintaining healthy bones. It is also a good source of selenium, a trace mineral that is typically found in seafood. Selenium helps the body break down DNA-damaging peroxides, reducing the risk of cancer, thyroid disease, and cardiovascular disease. Goat cheese also contains magnesium and niacin (vitamin B3).
The calcium in goat cheese is an essential nutrient for bone, teeth, and organ health. A diet high in calcium can help prevent osteoporosis and other bone disorders. Goat cheese is also a good source of protein, with a one-ounce serving providing 6 grams of protein. The protein structure in goat cheese differs from that of cow's milk, making it easier to digest and a good alternative for those with an intolerance to cow's milk.
Goat cheese also contains healthy fats, including medium-chain fatty acids, which can improve satiety and aid in weight loss. Goat's milk contains more of these fatty acids than cow's milk, and they are rapidly absorbed by the body. Goat cheese also contains probiotics, which are beneficial bacteria that promote digestive health, reduce inflammation, and boost immunity.
Overall, goat cheese is a nutritious dairy product that can be enjoyed in a variety of dishes, from salads and pasta to hamburgers and desserts. Its distinct flavor and texture make it a versatile ingredient in both sweet and savory dishes.
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Goat cheese calories: 75 per ounce
Goat cheese is a nutritious and delicious dairy product. It is packed with vitamins, minerals, and healthy fats. An ounce of goat cheese contains 75 calories. This calorie count is contributed to by the fat content, which is around 6-9 grams per ounce, of which 4-6 grams are saturated fat.
Goat cheese is a good source of protein, with 6 grams per ounce. It also contains calcium, phosphorus, and copper, which are essential for healthy bones. The cheese delivers a powerful combination of these nutrients, making it a healthy choice.
The recommended serving size for goat cheese is small, usually around one ounce. This is because goat cheese is high in fat and calories, so portion sizes should be controlled. However, it is also a good source of nutrients, and its fat content is made up of healthy fats, including medium-chain fatty acids, which can improve satiety and benefit weight loss.
Goat cheese is also a good choice for those with lactose intolerance, as it contains less lactose than cow's cheese. It is also hypoallergenic, so it is a suitable alternative for those allergic to cow's milk cheese.
Overall, goat cheese is a nutritious and tasty option, but it should be consumed in moderation as part of a balanced diet. The calorie count of 75 per ounce is relatively low compared to other cheeses, and the fat content is made up of beneficial fatty acids.
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Saturated fat content: 6 grams per ounce
Goat cheese is a nutritious dairy product that offers a range of health benefits. While it is not a low-fat food, it does provide healthy fats, including medium-chain fatty acids, which can improve satiety and benefit weight loss. An ounce of goat cheese typically contains around 6 grams of saturated fat.
It is important to note that the American Heart Association recommends that around 20-35% of daily calories come from fats, so consuming goat cheese should be done in moderation. However, goat cheese also offers other nutritional advantages. It is a good source of protein, providing 6 grams of filling protein per ounce. Additionally, it contains calcium, phosphorus, and copper, which are essential for maintaining healthy bones.
Goat cheese is also a good source of vitamins and minerals, including selenium, magnesium, and niacin (vitamin B3). The fatty acids found in goat cheese have antibacterial properties, and certain types of goat cheese contain beneficial bacteria called probiotics, which promote digestive health and boost immunity. Furthermore, goat cheese is lower in lactose than cow's cheese, making it a better option for individuals with lactose intolerance.
When considering the saturated fat content of goat cheese, it is important to keep in mind that it also provides a range of nutritional benefits. By controlling portion sizes, goat cheese can be part of a healthful diet. It offers a good source of protein, vitamins, minerals, and healthy fats, making it a nutritious and flavorful addition to meals.
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Cholesterol and sodium content
An ounce of goat cheese contains around 21 milligrams of cholesterol, which equates to approximately 7% of the recommended daily intake of 300mg for adults with normal cholesterol levels. This means that goat cheese is relatively low in cholesterol compared to other kinds of cheese.
Goat cheese is also a good source of healthy fats, vitamins, and minerals. It contains around 6-9 grams of fat, of which about 4-6 grams are saturated fat. The American Heart Association recommends that around 20-35% of daily calories come from fats, and that saturated fats should make up 5-6% of calorie intake. This equates to about 13 grams of saturated fat per day for a 2,000-calorie diet. Therefore, goat cheese can be part of a healthful diet if consumed in moderation.
In addition to its cholesterol and fat content, goat cheese provides a good amount of protein, with 6 grams in a one-ounce serving. It is also a source of calcium, phosphorus, copper, selenium, magnesium, and niacin (vitamin B3). These nutrients are essential for healthy bones and overall health.
Goat cheese is also lower in lactose than cow's milk and cow's cheese, making it a better option for individuals with lactose intolerance. It is easier to digest and is hypoallergenic, reducing the likelihood of allergic reactions.
Finally, goat cheese contains a significant amount of sodium, with around 130 milligrams in a one-ounce serving. This contributes to about 9% of the recommended daily intake of 1,500mg for an average adult.
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Goat cheese and lactose intolerance
An ounce of goat cheese, or 28 grams, contains 75 calories. It has a macronutrient breakdown of 0% carbs, 72% fat, and 28% protein. It is also a good source of calcium, phosphorus, copper, selenium, magnesium, and niacin (vitamin B3).
Now, on to the topic of goat cheese and lactose intolerance.
Goat cheese is not entirely lactose-free, but it contains significantly less lactose than cow's cheese, making it a better option for those with lactose intolerance. The lactose content in cheese depends on the type of milk and the cheese type and age. Harder and more aged cheeses have lower lactose levels than softer, younger cheeses. Goat milk typically has around 4-4.2% lactose, while cow milk has about 5%. This makes goat cheese easier to digest for those with mild to moderate lactose intolerance. The shorter fat molecules in goat milk also enhance its digestibility.
The ripening process further breaks down lactose, so older goat cheeses may be almost lactose-free. Additionally, during the cheesemaking process, bacteria and enzymes convert some lactose into lactic acid, reducing the overall lactose content in the final product.
For those with lactose intolerance, goat cheese can be a delicious option, especially aged varieties. However, it's important to consult with a medical professional before making dietary changes. Individual experiences may vary, and while some people with lactose intolerance can enjoy goat cheese without issues, others may still experience reactions.
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Frequently asked questions
An ounce of goat cheese contains around 75 calories.
Goat cheese is a good source of protein, calcium, vitamins, minerals, and healthy fats. It is also lower in lactose than cow's milk, making it a better option for those with lactose intolerance.
Yes, goat cheese can be included in a paleo or ketogenic diet. However, it is not vegan as it is a dairy product.
