Andy Montoya
Mascarpone cheese is a high-fat, low-carb food with a creamy texture. It is often used in cooking and baking and is known for its contribution to a feeling of fullness due to its high-fat content. With 120 calories per ounce, or 309 calories per 100 grams, or 133 kcal per serving, it is a calorie-dense food that can be a good option for those on a high-fat diet or looking to increase their calorie intake.
| Characteristics | Values |
|---|---|
| Calories | 120 per ounce (or 309 per 100g) |
| Total Fat | 27g per 100g |
| Saturated Fat | 18g per 100g |
| Trans Fat | 1g per 100g |
| Cholesterol | 100mg per 100g |
| Sodium | 55mg per 100g |
| Total Carbohydrate | 9g per 100g |
| Dietary Fiber | 0g per 100g |
| Total Sugars | 4g per 100g |
| Protein | 7g per 100g (or 2g per ounce) |
| Calcium | 150mg per 100g (or 4% of the RDI per serving) |
| Vitamin D | 0mcg |
| Iron | 0mg |
| Potassium | 0mg |
| Vitamin A | 220mcg |
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What You'll Learn
Mascarpone's calories come almost exclusively from fat
Mascarpone cheese is a high-fat food, with about 70% of its calories derived from fat. It contains 120 calories per ounce, or 309 calories per 100 grams. Of these calories, only about 6% come from protein, while the rest are derived from fat. This makes mascarpone a good option for those on a high-fat diet, such as the keto diet, or those who require extra calories, as it can provide a feeling of fullness.
The high-fat content of mascarpone cheese is due to its heavy cream base. In a serving of mascarpone, there are 14 grams of fat, with just over 70% being the saturated variety. This means that fat accounts for a significant proportion of the total calories in mascarpone cheese.
While mascarpone cheese is a good source of fat, it is important to note that it is not particularly high in vitamins or minerals. It does contain some calcium, contributing about 4% of the recommended daily intake (RDI) per serving. However, other cheeses like Gruyere or Parmesan are better sources of calcium.
The nutritional profile of mascarpone cheese, particularly its high-fat content, makes it a versatile ingredient in various dishes. It is often used in cooking and baking and can be found in both plain and flavored varieties. However, for those with milk allergies or severe lactose intolerance, non-dairy alternatives may be more suitable.
In summary, mascarpone's calories come almost exclusively from fat, making it a high-fat food option. Its creamy texture and nutritional composition make it a satisfying and flavorful addition to meals, especially for those on high-fat diets or seeking extra calories.
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It's a good source of calcium
Mascarpone cheese is a soft, creamy, and spreadable dairy product with a sweet taste, often used in desserts. It is made by curdling milk cream with acidic substances like lemon juice or vinegar. As per a Google search, 100 grams of mascarpone cheese contains approximately 442 calories.
Now, let's focus on one of the key benefits of consuming mascarpone:
Mascarpone cheese is particularly noteworthy for its calcium content. Calcium is an essential mineral that plays a crucial role in maintaining strong and healthy bones and teeth. It is also important for muscle function, nerve signaling, and maintaining a regular heartbeat. Mascarpone provides a good amount of calcium in each serving. For example, a 2-tablespoon serving (approximately 28 grams) of mascarpone cheese offers about 80 milligrams of calcium. This amount contributes to your daily calcium requirements, which is typically around 1000 milligrams for adults.
The calcium in mascarpone cheese is easily absorbed by the body due to the presence of other nutrients that enhance its absorption, such as phosphorus and vitamin D. Phosphorus works hand in hand with calcium to build and maintain bone structure, while vitamin D improves calcium absorption in the intestines and regulates its levels in the body. Together, these nutrients make the calcium in mascarpone highly bioavailable, meaning your body can utilize it efficiently.
Consuming adequate calcium through foods like mascarpone cheese is particularly important for certain groups, including growing children and adolescents, pregnant and lactating women, and older adults. These individuals have increased calcium needs to support bone growth and development or to prevent bone loss and maintain bone health. Including calcium-rich foods like mascarpone in their diets can help meet these requirements and promote overall health.
In addition to its calcium content, mascarpone also provides small amounts of other essential nutrients, including phosphorus, vitamin A, and riboflavin. These nutrients further contribute to its nutritional profile and overall health benefits. Remember, while mascarpone cheese offers nutritional benefits, it is also high in calories and fat, so it should be enjoyed in moderation as part of a balanced diet.
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It's a high-fat food
Mascarpone cheese is a high-fat food, with about 70% of its calories derived from fat. For every 100 grams of mascarpone, there are 309 calories, 27 grams of fat, and 18 grams of saturated fat. This means that a serving of mascarpone cheese, which is typically about an ounce or 28 grams, contains about 120 calories, 14 grams of fat, and 10 grams of saturated fat.
The high-fat content of mascarpone cheese makes it a good option for people on a high-fat diet, such as the keto diet. The cheese is also low in carbohydrates, with zero carbs per serving, and it can be used as a substitute for lower-fat cream cheeses. Additionally, the heavy cream base of mascarpone contributes to a feeling of fullness and may be more satiating than skim or reduced-fat dairy products.
While mascarpone cheese is a good source of fat and calories for those who need it, it is important to note that it is not particularly high in vitamins or minerals. It does contain some calcium, contributing about 4% of the recommended daily intake (RDI) per serving, but other cheeses like Gruyere or Parmesan are much better sources of this mineral. Mascarpone also contains a small amount of protein, with about 2 grams per ounce, which is considered a complete protein as it contains all the essential amino acids.
The process of making mascarpone cheese involves draining much of the whey from heavy cream and adding lemon juice to thicken it. This results in a creamy, high-fat product that is used in cooking and baking. However, due to its dairy content, those who are allergic to milk or severely lactose intolerant may need to find alternative options.
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It's keto-friendly
Mascarpone cheese is keto-friendly, with a nutritional composition that aligns with the dietary requirements of ketogenic lifestyles. It contains zero or very few carbohydrates, depending on the source. Its high-fat content, creamy texture, and mildly sweet taste make it a popular ingredient in keto desserts.
The ketogenic diet prioritises low carbohydrate intake to promote fat burning and ketosis. With its low-carb and high-fat composition, mascarpone cheese fits well within the strict daily carb limits of a ketogenic diet. It is also a good source of calcium, providing about 4% of the recommended daily intake (RDI) per serving, contributing to bone health.
Mascarpone cheese is a versatile ingredient in keto cooking, used in both sweet and savoury dishes. It can be added to omelettes, blended into keto-friendly smoothies, or used as a base for creamy sauces in zucchini noodle dishes. Its creamy texture and neutral flavour make it a great base for keto desserts, such as a tiramisu or strawberry mascarpone tart.
While mascarpone cheese is a tasty and nutritious addition to a keto diet, portion control is important. It is also worth noting that it is a dairy product, so it may not be suitable for those with lactose intolerance or milk allergies.
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It's not suitable for those allergic to milk
Mascarpone cheese is a staple in many culinary traditions, known for its creamy texture and delicate flavour. This versatile cheese has been a favourite ingredient in both sweet and savoury dishes for centuries. However, it is important to note that mascarpone cheese is not suitable for those with a milk allergy.
Mascarpone cheese is made from cow's milk and contains pasteurized milk and cream as key ingredients, which give it its creamy texture and rich flavour. The production process involves heating the cream to a specific temperature and adding an acidic component, such as lemon juice or vinegar, to coagulate the proteins and create its signature smooth and velvety texture. While mascarpone cheese is drained of much of its whey during production, it is still very much a dairy product.
For those with a milk allergy, the immune system mistakenly identifies certain proteins found in milk and dairy products as harmful, triggering an allergic reaction. The most common dairy allergens are casein and whey, which are present in various forms in dairy products, including mascarpone cheese. As a result, individuals with a milk allergy must be cautious and avoid consuming mascarpone cheese to prevent an allergic reaction.
It is worth noting that lactose intolerance differs from a milk allergy. Lactose intolerance is the inability to digest lactose, the sugar found in milk. Some people with lactose intolerance may tolerate small amounts of mascarpone cheese, depending on the severity of their intolerance. However, for those with a severe intolerance, it is best to find a non-dairy alternative.
Fortunately, there are commercially available dairy-free cream cheese products that can be used as substitutes for mascarpone cheese. These products are often made from plant-based ingredients such as almonds, soy, or coconut. Additionally, homemade dairy-free cream cheese can be made using non-dairy milk and thickening agents, allowing individuals with milk allergies to enjoy similar flavours and textures without compromising their dietary restrictions.
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Frequently asked questions
Mascarpone cheese contains 120 calories per ounce, or 309 calories per 100 grams.
Mascarpone cheese is a good source of calcium, contributing about 4% of the recommended daily intake (RDI) per serving. It is also a complete protein, containing all the essential amino acids.
Those with a mild lactose intolerance may be able to include small amounts of mascarpone in their diet. However, if you have a severe lactose intolerance, it is best to avoid mascarpone and opt for a non-dairy alternative.
Mascarpone cheese can spoil and develop an unpleasant odour, a hard and crumbly texture, or a yellowish discolouration. If you notice any of these signs, discard the cheese.
