Bushra Griffith
Goat cheese, also known as chèvre, is made from goat's milk and comes in a variety of forms, including logs, aged cheddar, and brie. It is a good source of protein, healthy fats, vitamins, and minerals, and is known for its light digestibility due to its composition of fats and proteins. Goat cheese also contains fewer calories on average than many hard cheeses, with a serving size of one ounce (28 grams) containing approximately 75 calories. A goat cheese log serving typically contains 70 calories, while a slice contains 80 calories.
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What You'll Learn
Goat cheese nutrition and health benefits
Goat cheese, or chèvre, is a nutritious dairy product made from goat's milk. It is packed with vitamins, minerals, and healthy fats, and offers several health benefits.
Goat cheese is a good source of protein, vitamins, and minerals. A one-ounce (28-gram) serving of soft goat cheese provides around 6 grams of protein, as well as calcium, phosphorus, and copper, which are essential for maintaining healthy bones. It is also a good source of selenium, magnesium, and niacin (vitamin B3).
The cheese is also rich in healthy fats, including medium-chain fatty acids, which can improve satiety and aid weight loss. Goat's milk contains higher levels of these fatty acids than cow's milk. These fatty acids also have antibacterial qualities and may help reduce inflammation in the body.
Goat cheese is also a good source of probiotics, a type of beneficial bacteria. Probiotics can improve digestive health, boost immunity, and reduce the risk of illness by fighting unhealthy bacteria in the intestines.
Additionally, goat cheese is naturally lower in lactose than cow's milk, making it a better option for people with lactose intolerance or cow's milk intolerance. It also has a different protein structure, which can make it easier to digest for some people.
In terms of calories, a one-ounce (28-gram) serving of soft goat cheese contains approximately 75 calories. However, the nutritional content of goat cheese can vary depending on the processing method used, such as aging or curing.
Goat cheese can be enjoyed in a variety of ways, including as a spread, topping, or side dish. It can be added to salads, stuffed into chicken breasts or tomatoes, or simply spread on toast or crackers for a tasty snack.
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Goat cheese calories and macronutrients
Goat cheese, or chèvre, is made from goat's milk and comes in various forms, including logs, aged cheddar, and brie. It is a good source of protein, healthy fats, vitamins, and minerals, and its composition of fats and proteins makes it easily digestible. Goat cheese also contains essential nutrients such as calcium, phosphorus, and vitamins A, B2, and B3. These nutrients are important for maintaining strong bones and a healthy immune system.
The number of calories in goat cheese balls depends on the serving size and the specific type of goat cheese. On average, goat cheese contains fewer calories than many hard cheeses. For example, a serving of goat cheese log (365 Everyday Value) weighing 28 grams or 1 ounce contains 70 calories, with a macronutrient breakdown of 5% carbs, 73% fat, and 22% protein. Similarly, a 28-gram serving of soft-style goat cheese contains 75 calories, with slightly different fat and protein contents.
In contrast, a slice of goat cheese (365 Everyday Value) may contain approximately 80 calories per serving, with a macronutrient composition of 0% carbs, 73% fat, and 27% protein. These values can vary depending on the specific brand and type of goat cheese. It's important to note that the recommended serving size for goat cheese is small, typically around one ounce or 28 grams.
Goat cheese also contains beneficial bacteria called probiotics, which can promote digestive health, reduce inflammation, and boost immunity. The fatty acids in goat's milk have antibacterial properties and may contribute to increased satiety. Additionally, goat cheese is a good option for individuals with lactose intolerance, as goat's milk naturally contains lower levels of lactose compared to cow's milk.
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Serving suggestions and recipes
Goat cheese, or chèvre, is made from goat's milk and is available in many forms, including logs, aged cheddar, and brie. It is a good source of protein, healthy fats, vitamins, and minerals. The recommended serving size for goat cheese is small, with just one ounce (28 grams) providing a good amount of nutrients. Soft goat cheese typically has around 75 calories per ounce.
Goat cheese balls are a popular and versatile dish that can be served in a variety of ways. One popular recipe is to fry the goat cheese balls, which creates a crunchy exterior while maintaining a creamy interior. Here is a step-by-step guide to making fried goat cheese balls:
- Roll 2 teaspoons of goat cheese into balls and place them on a plate or flat surface.
- Place the cheese balls in the freezer for 30 to 45 minutes to firm up.
- Prepare the coating by mixing breadcrumbs, smoked paprika, garlic powder, salt, and cayenne pepper in a bowl.
- Once the cheese balls are firm, roll them in cornstarch, followed by a dip in beaten egg.
- Roll the coated cheese balls in the breadcrumbs, ensuring they are thoroughly coated.
- Heat avocado or canola oil in a pan over medium-high heat until it begins to softly bubble. Be careful not to let the oil get too hot, as it may spit.
- Carefully add the cheese balls to the oil and cook for 1 to 2 minutes on each side until they are golden brown.
- Drain the excess oil on paper towels and serve immediately.
These fried goat cheese balls can be served with a variety of dipping sauces and toppings:
- Marinara sauce and fresh chopped basil
- Mango dipping sauce, julienned carrots, and cucumbers
- Truffle honey and crushed pistachios
In addition to frying, there are several other ways to serve goat cheese balls:
- Crumble soft goat cheese over fresh greens as a salad topper.
- Spread goat cheese on toast, along with avocado, sautéed vegetables, or eggs for breakfast.
- Fill mini tarts with whipped goat cheese and sliced fig for an appetizer.
- Top crackers with goat cheese and sliced apples for a snack.
- Stuff chicken breasts with goat cheese and fresh herbs, then roast them in the oven for a flavorful main course.
- Add goat cheese to quiches or frittatas for a creamy texture.
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Goat cheese and lactose intolerance
Goat cheese, also known as chèvre, is made from goat's milk. It is available in many forms, including fresh cheese logs, aged cheddar, and even brie. Goat cheese is a good source of protein, healthy fats, vitamins, and minerals. It also contains beneficial bacteria called probiotics, which promote digestive health, reduce inflammation, and boost immunity.
Now, let's address the topic of lactose intolerance and how it relates to goat cheese. Lactose intolerance is a condition in which individuals have difficulty digesting lactose, a sugar found in the milk of mammals. The severity of lactose intolerance can vary, with some people experiencing mild to moderate intolerance. Symptoms of lactose intolerance include gas, digestive distress, diarrhea, and bloating.
Goat cheese does contain lactose, but it has significantly less lactose than other types of dairy, particularly cow's milk cheese. Goat's milk typically contains around 4% lactose, while cow's milk contains about 5%. This lower lactose content in goat cheese makes it a viable option for those with mild to moderate lactose intolerance. Additionally, the shorter fat molecules in goat's milk enhance its digestibility.
The age of the cheese also matters. Harder and more aged cheeses tend to have less lactose than softer, younger cheeses. This is because, during the ripening process, lactose is broken down by bacteria, resulting in lower lactose content in older cheeses. Therefore, aged goat cheese varieties are more likely to be tolerated by those with lactose intolerance.
While goat cheese may be a suitable option for those with lactose intolerance, it is important to remember that individual tolerance levels vary. Some people with severe lactose intolerance may still experience reactions to goat cheese. It is always recommended to consult with a medical professional before making dietary changes, especially if you have specific dietary restrictions or health concerns.
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Comparison with cow's milk
Goat cheese, also known as chèvre, is made from goat's milk. It comes in a variety of flavours and textures, from soft and spreadable fresh cheese to salty, crumbly aged cheese. It is a nutritious dairy product packed with vitamins, minerals, and healthy fats.
Goat's milk has a slight edge over cow's milk in terms of fat and nutrients but is lower in lactose, vitamin D, and riboflavin. Cow's milk has larger lipid molecules than goat's milk, making it harder to process and giving it a heavier texture. Goat cheese, on the other hand, has smaller fat molecules and less lactose, making it easier to digest for those with lactose intolerance.
Goat cheese is a good source of protein, containing 6 grams in a 28-gram serving. It also provides calcium, phosphorus, and copper, which are essential for healthy bones. The fatty acids in goat's milk have antibacterial qualities and may aid in weight loss by increasing satiety. Goat cheese also contains beneficial bacteria called probiotics, which promote digestive health, reduce inflammation, and boost immunity.
In terms of accessibility, cow's milk cheese is more widely available and less expensive. It is preferred for cheese production due to its mild, neutral flavour and more cohesive protein structure. However, goat cheese is a safer choice when cooking for those intolerant to cow's milk products. It is also a good option for those with dairy allergies, as many people allergic to cow's milk can consume goat's milk products without issues.
Overall, goat cheese is a nutritious and delicious alternative to cow's milk cheese, offering various health benefits and a unique flavour and texture. It can be added to both sweet and savoury dishes, making it a versatile ingredient in the kitchen.
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Frequently asked questions
The number of calories in goat cheese depends on the serving size and the type of cheese. A serving of goat cheese log (365 Everyday Value) contains 70 calories, while a slice contains 80 calories. A one-ounce (28-gram) serving of soft goat cheese contains 75 calories.
Goat cheese is a good source of protein, healthy fats, vitamins, and minerals. It contains essential nutrients such as calcium, phosphorus, and vitamins A and B2, which are important for maintaining strong bones and a healthy immune system.
Yes, goat cheese contains fewer calories on average than many hard cheeses, making it a good choice for those conscious of their calorie intake.
