Andy Montoya
Calcium is an essential mineral for maintaining healthy bones and teeth. Dairy products like milk, cheese, and yogurt are particularly rich in calcium. The amount of calcium in cheese varies depending on the brand, weight, and cheesemaking process. Hard cheeses like Parmesan, cheddar, Swiss, Edam, and gouda contain more calcium per serving than soft cheeses like Brie and Camembert. For example, a 3 cm cube of hard cheese contains 245 mg of calcium, while 1 ounce (28 grams) of Brie contains only 52 mg.
| Characteristics | Values |
|---|---|
| Calcium content in a 3 cm cube of hard cheese | 245 mg |
| Calcium content in a 3 cm cube of soft cheese | 122.5 mg |
| Calcium content in a 40-gram serving of Brie | 52 mg |
| Calcium content in a 25-gram serving of partially-skimmed mozzarella or marble cheddar | 21% RDI |
| Calcium content in a 50-gram serving of ricotta cheese | 12% RDI |
| Calcium content in a 19-gram serving of fat-free cheddar | 10% RDI |
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What You'll Learn
- Hard cheeses like Parmesan, cheddar, Swiss, and gouda have the most calcium
- Soft cheeses like Brie and Camembert have less calcium
- Fresh cheeses like cottage cheese, goat cheese, and mascarpone have the least calcium
- Calcium content varies by brand, weight, and cheesemaking process
- Dairy products are the best source of calcium
Hard cheeses like Parmesan, cheddar, Swiss, and gouda have the most calcium
Dairy products, such as milk, cheese, and yogurt, are well-known for their high calcium content. Among cheeses, the hard varieties, including Parmesan, cheddar, Swiss, and gouda, are particularly rich in this mineral.
A 3 cm cube of these hard cheeses contains approximately 245 mg of calcium, according to Osteoporosis Canada. This amount constitutes nearly a quarter of the recommended daily intake (RDI) for adults. The RDI of calcium for Canadians aged 19-50 years is 1000 mg, while older adults aged 51-70 years require slightly more, ranging from 1000 to 1200 mg per day.
Hard cheeses tend to have a higher calcium content due to their lower water content. Additionally, aged hard cheeses are naturally lower in lactose, making them a better option for individuals with lactose intolerance.
In contrast, soft cheeses like Brie and Camembert contain about 50% less calcium in the same-size serving as hard cheeses. For instance, 1 ounce (28 grams) of Brie provides only 52 mg, or 4% of the daily value (DV) of calcium. Fresh cheeses, such as cottage cheese, goat cheese, ricotta, and mascarpone, also contain lower amounts of calcium.
While cheese is a good source of calcium, it's important to note that full-fat cheese can be high in saturated fat and calories. Therefore, those aiming for lower fat intake may consider reduced-fat or fat-free cheese options, although these contain less calcium per serving.
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Soft cheeses like Brie and Camembert have less calcium
Calcium is an essential mineral for maintaining healthy bones and teeth. While dairy products like milk, cheese, and yogurt are especially rich sources of calcium, the calcium content varies across different types of cheese. The variation in calcium content depends on factors such as the brand, weight, and cheesemaking process.
Soft cheeses like Brie and Camembert contain less calcium compared to harder varieties. For instance, a 1.4-ounce (40-gram) serving of Brie provides only 52 mg of calcium, which equates to approximately 4% of the recommended Daily Value (DV). This is significantly lower than the calcium content in hard cheeses.
Hard cheeses, such as Parmesan, cheddar, Swiss, Edam, Gouda, Gruyere, and blue cheese, are known for their higher calcium content. According to Osteoporosis Canada, a 3 cm cube of these hard cheeses contains approximately 245 mg of calcium. That amount represents nearly a quarter of the recommended daily intake (RDI) for calcium, which is currently set at 1000 mg for Canadians aged 19-50 years old.
The lower calcium content in soft cheeses like Brie and Camembert is attributed to their higher water content. Hard cheeses, with their lower moisture levels, tend to pack more calcium into the same-sized serving. This is why it would take a much larger serving size of soft cheese to match the calcium content of a smaller portion of a hard cheese.
It is worth noting that while soft cheeses may have lower calcium content, they still contribute to the overall calcium intake in one's diet. Additionally, factors like personal taste, lactose intolerance considerations, and overall dietary preferences play a role in choosing the right type of cheese for individual needs.
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Fresh cheeses like cottage cheese, goat cheese, and mascarpone have the least calcium
Dairy products are one of the best sources of calcium, and cheese is no exception. The amount of calcium in cheese varies depending on the brand, weight, and cheesemaking process. Hard cheeses like parmesan, cheddar, Swiss, Edam, gouda, Gruyere, and blue cheese tend to have the most calcium because they have less water content. A 3 cm cube of these hard cheeses contains about 245 mg of calcium, which is nearly a quarter of the recommended daily intake (RDI) for adults.
On the other hand, fresh cheeses like cottage cheese, goat cheese, and mascarpone have the least calcium. Soft cheeses like Brie and Camembert also have significantly less calcium than hard cheeses. In fact, fresh cheeses can have even less calcium than soft cheeses. For example, a 30 g serving of hard cheese provides the same amount of calcium as nearly 400 g of fresh cheese.
While fat-free cheeses have the least calcium overall, providing only about 10% RDI per serving, low-fat cheeses can still be a good source of calcium. Partially skimmed mozzarella or marble cheddar, for instance, provide 21% RDI per 25-gram serving. Similarly, half a cup of cottage cheese (4% or less milk fat) and 50 grams of ricotta cheese (10% or less milk fat) provide about 8% and 12% RDI, respectively.
It's worth noting that calcium content in cheese can vary depending on factors like the production method, recipe, and brand. Therefore, it's always a good idea to check the nutritional label for accurate information about the calcium content of a particular cheese.
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Calcium content varies by brand, weight, and cheesemaking process
Calcium is an essential mineral that plays a vital role in maintaining bone and teeth health, as well as contributing to heart health, muscle function, and nerve signalling. While dairy products like milk and cheese are renowned for their calcium content, the amount of calcium in cheese can vary significantly depending on several factors, including brand, weight, and the cheesemaking process.
Firstly, let's consider the brand and type of cheese. Different cheeses have distinct calcium contents due to variations in their recipes and production methods. For instance, Parmesan cheese is exceptionally rich in calcium, providing 242 mg or 19% of the recommended Daily Value (DV) per ounce (28 grams). In contrast, softer cheeses like Brie contain lower amounts, with only 52 mg or 4% DV per ounce. This disparity is influenced by factors such as moisture content and the cheesemaking process, which we will delve into later.
Weight or quantity is another critical factor influencing calcium content. The amount of calcium in cheese is often expressed per ounce or gram. For example, Parmesan delivers 242 mg of calcium per ounce, while Brie provides 52 mg per ounce. Therefore, the calcium content will vary depending on the weight or volume consumed. A larger serving of Brie could potentially provide more calcium than a smaller portion of Parmesan, despite Brie having a lower calcium percentage.
Now, let's explore how the cheesemaking process influences calcium content. The level of moisture in cheese can impact calcium levels. For example, Queso Fresco has a high moisture content of about 50%, which dilutes its calcium content. On the other hand, Parmesan, which has a low moisture content, exhibits the opposite effect, resulting in a higher concentration of calcium. Additionally, the acidity or pH of the cheese plays a role. Cheeses with higher pH levels (lower acidity) often have higher calcium content, as acid dissolves the calcium "glue" in cheese. However, there are exceptions to this trend, and the relationship between pH and calcium content is complex.
Lastly, it's worth noting that the calcium content provided for various cheeses is approximate and can vary even within the same type of cheese. Factors such as the method of production, specific recipe, and brand can all introduce variability in calcium levels. Therefore, while cheese is an excellent source of calcium, the exact amount in a serving can differ depending on the specific characteristics and production methods of the cheese in question.
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Dairy products are the best source of calcium
Milk, cheese, and yogurt are the best sources of calcium. One cup (237 mL) of cow's milk has 306-325 mg of calcium, depending on whether it's whole or nonfat. Goat's milk provides slightly more, with 327 mg per cup. Milk is also a good source of protein, vitamin A, and vitamin D. Cheese is another excellent source of calcium. Parmesan cheese has the most, with 242 mg, or 19% of the recommended daily value (DV), per ounce (28 grams). Hard cheeses like cheddar, Swiss, and gouda also have high levels of calcium, with a 3 cm cube containing 245 mg. That's nearly a quarter of your recommended intake! Soft cheeses like Brie and Camembert have about 50% less calcium in the same-size serving as hard cheeses.
In addition to dairy products, there are other good sources of calcium. Sardines, collard greens, and seeds are all calcium-rich foods. Fortified juices, soy milk, and figs are also good sources of calcium for those on a dairy-free diet. However, dairy products remain the best source of calcium, providing high levels of this essential mineral that is well absorbed by the body.
The recommended daily intake (RDI) of calcium varies depending on age. For Canadians aged 19-50, the RDI is 1000 mg. Younger children aged 9-18 need about 1300 mg per day, and older adults aged 51-70 need 1000-1200 mg. Dairy products are an excellent way to meet these requirements, as they are both delicious and nutritious. So, if you're looking to boost your calcium intake, be sure to include plenty of dairy in your diet!
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Frequently asked questions
A 3 cm cube of hard cheese, such as parmesan, cheddar, Swiss, Edam, gouda, Gruyere, or blue cheese, contains 245 mg of calcium.
Soft cheeses like Brie and Camembert have about 50% less calcium than hard cheeses of the same serving size.
Fresh cheeses like cottage cheese, goat cheese, ricotta, and mascarpone have even less calcium than soft cheeses.
Yes, there are many non-dairy sources of calcium, including seeds (poppy, sesame, celery, and chia seeds), sardines, and collard greens.
