Patrick Oconnell
Cashew cheese is a vegan alternative to traditional cheese. It is made from cashews and other ingredients, blended into a creamy sauce. While it is a good source of monounsaturated fats, complete protein, and essential minerals, cashew cheese is also considered a calorie bomb, with Nottin Ordinary cashew cheese containing 90 calories per ounce. This makes it a food that should be enjoyed as an indulgent treat rather than an everyday staple.
| Characteristics | Values |
|---|---|
| Calories | 1 oz of cashew cheese contains 90 Calories |
| Macronutrient breakdown | 21% carbs, 66% fat, and 13% protein |
| Health | Cashew cheese is described as a "calorie bomb" with less protein and calcium than mammal cheese, but it has more fiber and beneficial micronutrients |
| Taste | Cashew cheese can be described as "barely palatable" with a creamy texture and tangy taste |
| Use cases | Cashew cheese is versatile and can be used on a sandwich, panini, bagel, or as a sauce for pasta |
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What You'll Learn
Calorie count: 90 calories per ounce
Nut cheese made from cashews is a vegan alternative to dairy cheese. It can be used in sandwiches, paninis, bagels, and as a sauce for pasta and pizza. While cashew cheese is a calorie-dense food, the calorie count per ounce varies across brands. Nottin Ordinary cashew cheese, for example, contains 90 calories per ounce. This calorie count is influenced by the product's macronutrient composition, which includes 21% carbs, 66% fat, and 13% protein.
When considering the calorie count of cashew cheese, it is important to note that plant-based cheeses generally have lower protein and calcium content than dairy cheeses. However, they offer other nutritional benefits, such as higher fiber content and various micronutrients. Cashews themselves are a good source of monounsaturated fats, complete protein, and essential minerals like copper, magnesium, phosphorus, manganese, and zinc, which have additional health benefits.
The calorie density of cashew cheese and other nut-based products can be a concern for those mindful of their calorie intake. Some people may choose to treat cashew cheese as an indulgent food or flavor enhancer rather than an everyday staple. However, for those looking to gain weight, cashew cheese can be a nutritious option. It is always advisable to consult with a healthcare professional for personalized dietary recommendations.
The calorie count of cashew cheese can also depend on how it is prepared and served. For example, when used as a sauce, the calorie content per serving may vary based on the amount used and the presence of other ingredients. It is always recommended to check product labels for the most accurate and up-to-date nutritional information, as formulations can change.
In summary, while cashew cheese offers 90 calories per ounce in the case of Nottin Ordinary cashew cheese, the calorie count can vary across brands and serving sizes. It is important to consider the nutritional profile of cashew cheese in the context of a balanced diet, taking into account both its benefits and limitations compared to dairy cheese.
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Nutritional value: High in monounsaturated fats, protein, and minerals
Cashew cheese is a vegan alternative to dairy cheese. It is made from cashews, a type of nut that is known for its high calorie density. While cashew cheese may be a good source of certain nutrients, it generally contains less protein and calcium than dairy cheese. However, it makes up for this by being a good source of monounsaturated fats, complete protein, and essential minerals.
Monounsaturated fats are a type of healthy fat that can help improve blood cholesterol levels and reduce the risk of heart disease. Cashews are rich in these beneficial fats, making cashew cheese a good option for those looking to increase their intake of healthy fats.
Complete protein refers to a protein source that contains all the essential amino acids that our body needs. Cashews are one of the few plant-based sources of complete protein, making cashew cheese a valuable option for vegans and vegetarians who may struggle to get enough complete protein in their diet.
Cashews are also an excellent source of essential minerals, including copper, magnesium, phosphorus, manganese, and zinc. These minerals play important roles in various bodily functions, such as metabolism, weight maintenance, and fighting inflammation. Including cashew cheese in your diet can help ensure you're getting enough of these vital minerals.
While cashew cheese offers these nutritional benefits, it's important to remember that it is calorie-dense, so it may be best treated as an indulgent food or flavour booster rather than an everyday staple. However, for those looking to gain weight or increase their calorie intake, cashew cheese can be a nutritious option, providing not just calories but also a good amount of healthy fats, protein, and minerals.
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Health benefits: Improves metabolism and helps maintain weight
While cashew cheese is a vegan alternative to traditional soft cheese spreads, it is important to note that it is calorie-dense. An ounce of cashew cheese contains 90 calories, with a macronutrient breakdown of 21% carbs, 66% fat, and 13% protein. This makes it a less ideal option for those looking to reduce their calorie intake. However, it is a good choice for those who are lactose intolerant or following a vegan diet.
That being said, cashew cheese can offer some health benefits, including improved metabolism and weight maintenance. Cashews, being a good source of nutrients, provide protein, essential fats, vitamins, and minerals. A 2019 study found that the daily consumption of cashew nuts improved insulin sensitivity and, consequently, blood sugar management in diabetic individuals. This is likely due to the high protein and unsaturated fat content, which aids in maintaining healthy blood sugar levels.
Additionally, cashew nuts contain folate and vitamin E, which help protect against blocked or narrowed arteries (atherosclerosis). The same 2019 study also showed that daily cashew consumption may positively impact cholesterol levels in those with type 2 diabetes. Diets higher in unsaturated fats, like those found in cashew nuts, are associated with a reduced risk of mortality from all causes.
The nutritional profile of cashews may also offer benefits against memory loss. Cashews are a good source of magnesium, and higher blood levels of magnesium have been linked to a decreased risk of stroke. Cashews also contain antioxidants, which help to counteract the effects of oxidative stress, thereby potentially reducing the risk of diseases such as Parkinson's, Alzheimer's, and multiple sclerosis.
While cashew cheese can offer these health benefits, it is important to consume it in moderation as part of a balanced diet. Additionally, raw cashews are the healthiest option, as roasting or adding salt or honey can reduce their natural health benefits.
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Indulgent food: Dense in calories, treat as an indulgence
Cashew cheese is a vegan alternative to dairy cheese, and while it may be a tasty option for those who are lactose intolerant or following a plant-based diet, it is important to be aware of its calorie content. A single ounce of cashew cheese contains around 90 calories, with a macronutrient breakdown of 21% carbs, 66% fat, and 13% protein. This means that cashew cheese is relatively high in fat and, while it does contain some protein, it is significantly less than that found in dairy cheese.
Due to their high fat and calorie content, cashews are considered calorie-dense, and even a small amount can contribute a significant number of calories to one's diet. Therefore, while cashew cheese can be a delicious and indulgent treat, it should be viewed as such and consumed in moderation. It may not be suitable as an everyday food or as a main dish, especially for those watching their calorie intake or trying to maintain a certain weight.
However, it is worth noting that cashews do offer some nutritional benefits. They are a good source of monounsaturated fats, complete protein, and essential minerals such as copper, magnesium, phosphorus, manganese, and zinc. These nutrients can help improve metabolism, maintain weight, and fight inflammation. So, while cashew cheese may be indulgent, it does offer some nutritional value beyond just calories.
When it comes to indulging in cashew cheese, it is often used as a flavorful addition to various dishes. It can be spread on sandwiches, paninis, or bagels, or thinned out with almond milk to create a sauce for pasta. Its creamy texture and tangy flavor make it a versatile ingredient in vegan cuisine. However, due to its high-calorie content, it should be used sparingly and treated as an occasional treat rather than a staple in one's diet.
In conclusion, cashew cheese is a delicious and creamy vegan alternative to dairy cheese. However, its high-calorie content, derived primarily from fats, means that it should be treated as an indulgent food. While it does offer some nutritional benefits, the high-calorie density of cashews means that a small amount can quickly contribute a significant number of calories to one's diet. Therefore, it is important to enjoy cashew cheese in moderation and be mindful of its calorie content when incorporating it into your meals.
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Vegan alternative: A vegan substitute for dairy cheese
Cashew cheese is a vegan alternative to dairy cheese. It is made from raw cashews that are soaked and pureed with liquid, spices, salt, and sometimes nutritional yeast to create a cream sauce. This sauce can be used as a dip, in pasta, or as a sour cream substitute. Cashew cheese has a high-fat content and is calorie-dense, but it lacks protein compared to dairy cheese.
There are several other vegan substitutes for dairy cheese, including tofu, zucchini, nutritional yeast, and various nuts and nut-based products. Tofu can be blended or mashed with lemon juice to create a ricotta cheese substitute, or it can be sliced and smoked to replace harder cheeses like mozzarella. Zucchini can also be used to create a vegan cheese with a soft, chewy texture. Nutritional yeast is a popular vegan option that can be sprinkled on food or blended into a sauce to add a cheesy flavor. It is rich in B vitamins like B12, which are often lacking in vegan diets.
Several brands offer vegan cheese substitutes, including Daiya, Kite Hill, Miyoko’s Kitchen, and Tofutti. Daiya's shreds are commonly used on vegan frozen pizzas, and their products are generally more affordable than competitors. Kite Hill uses an almond base to create blocks of cheese, while Miyoko’s Kitchen offers a variety of cheese types and forms, including sticks, blocks, slices, and grated options. Tofutti is known for its vegan ice cream sandwiches, called Cuties.
Vegan cheese substitutes can be purchased at most grocery stores or made at home. While some people may find the process of making vegan cheese at home enjoyable and accommodating to their specific tastes and dietary needs, others may find it overwhelming or time-consuming. Ultimately, the availability of vegan cheese substitutes means that those following a plant-based or dairy-free diet do not need to miss out on the delicious, gooey, cheesiness that dairy cheese provides.
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Frequently asked questions
Cashew cheese is considered a calorie bomb, however, the exact number of calories depends on the brand and the ingredients used. For example, 1 oz of Nottin Ordinary cashew cheese contains 90 calories.
Cashew cheese is made primarily of cashews, which are a good source of monounsaturated fats, complete protein, and essential minerals such as copper, magnesium, phosphorous, manganese, and zinc.
While cashew cheese is a good source of certain nutrients, it generally has less protein and calcium than dairy cheese. It should be treated as an indulgent food or flavor booster rather than an everyday food.
Cashew cheese can be made by soaking cashews and then blending them with other ingredients until smooth. It can be used as a sauce, dip, or spread, and typically needs to be refrigerated.
Cashew cheese can be purchased at some vegan cafes and restaurants, or you can make it at home using a blender or food processor.
