Patrick Oconnell
Cheddar cheese is a hard cheese made from cow's milk. It is one of the most popular cheeses in the world, particularly in the US, where it is synonymous with cheeseburgers, grilled cheese sandwiches, and macaroni and cheese. Cheddar has a reputation for being unhealthy, due to its high-calorie count, saturated fat content, and sodium content. However, it also contains many important nutrients, including calcium, vitamin K2, selenium, monounsaturated fatty acids (MUFA), protein, vitamin B12, and phosphorus. So, is cheddar cheese nutrient-dense, or not?
| Characteristics | Values |
|---|---|
| Nutrient Density | Low |
| Nutrient Content | Rich in calcium, selenium, monounsaturated fatty acids (MUFA), protein, vitamin B12 (cobalamin), medium-chain triglycerides (MCTs), vitamin A, phosphorus, vitamin K2, and more |
| Calories | High |
| Saturated Fat | High |
| Carbohydrates | Zero |
| Lactose | Low |
| Fiber | Low |
| Sodium | High |
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What You'll Learn
- Cheddar cheese is a good source of calcium, which is important for bone health
- It is also a good source of protein, with 7 grams per ounce
- Cheddar is calorie-dense and high in fat, including saturated fat
- It is a low-carb food, with 1.4 grams of net carbs per 1.5-ounce serving
- Cheddar is rich in vitamin K2, which prevents calcium buildup in arteries and veins
Cheddar cheese is a good source of calcium, which is important for bone health
While cheddar cheese has nutritional benefits, it also has some drawbacks. It is high in calories, saturated fat, and sodium, which can be a concern for people with high blood pressure. In addition, some people may be intolerant to lactose, a sugar naturally occurring in cheese, or allergic to casein, a protein found in cheese. However, aged cheddars, such as mild, sharp, and extra-sharp varieties, tend to be lower in lactose and may be better tolerated by those with lactose intolerance.
Despite these concerns, consuming cheddar cheese in moderation can be part of a healthy diet. It is a good source of protein, with 7 grams per ounce, which helps build muscle and perform various functions in the body. Cheddar cheese also has a high melting point, making it a versatile ingredient in dishes such as casseroles, Mexican food, sandwiches, and pastas.
Additionally, snacking on cheese instead of sugary snacks may help reduce cavities. A study on dairy products and oral health found that participants who ate cheddar cheese had higher pH levels in their mouths compared to those who drank milk or ate sugar-free yogurt, indicating a lower risk of cavities. Overall, while cheddar cheese may have some nutritional drawbacks, it can be enjoyed as part of a balanced diet and contributes a good amount of calcium, which is important for bone health.
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It is also a good source of protein, with 7 grams per ounce
Cheddar cheese is a good source of protein, with 7 grams per ounce. This accounts for more than 30% of its calories. Protein is a macronutrient that performs a variety of functions in the body. It helps build muscle and is necessary for the production of enzymes, giving structure to cells, maintaining fluid balance, and more.
Cheddar is a semi-hard cheese made from cow's milk. The process of making cheddar is similar to that of other cheeses, beginning with a mixture of cultured milk and rennet. The leftover liquid, called whey, is then drained, leaving behind curds. Heating the curds removes moisture and melts them into large slabs, which are then pressed into a mould. The formed blocks of cheddar are then aged until ready to eat.
The age of cheddar cheese impacts its flavour, texture, and nutrient profile. Mild cheddars are typically aged for 2 to 3 months, while sharp cheddars are aged for 12 to 18 months, and extra-sharp cheddars are aged even longer. The 'older' the cheese, the stronger the flavour, due to the levels of bitter peptides in the cheese.
While cheddar cheese is a good source of protein, it also has some nutritional drawbacks. It is high in calories and saturated fat, with 10 grams of total fat and 6 grams of saturated fat per ounce. High consumption of saturated fat is linked to an increased risk of cardiovascular disease. However, new research suggests that in whole foods such as cheese, saturated fat may not have the same detrimental effects on heart health as previously believed.
In addition to protein, cheddar cheese is also a good source of calcium, vitamin K2, and other nutrients. Calcium is important for bone health, and vitamin K2 helps prevent calcium buildup in arteries and veins, reducing the risk of heart disease.
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Cheddar is calorie-dense and high in fat, including saturated fat
Cheddar cheese is a calorie-dense food, with about 100 calories per ounce. It is also high in fat, with 10 grams of fat per ounce, of which 6 grams is saturated fat.
While it is a good source of calcium, protein, vitamin K2, and other nutrients, the high-calorie count and saturated fat content of cheddar cheese have raised concerns about its nutritional value. The high-fat content contributes to its stretch and melting qualities, making it a popular ingredient in many dishes. However, the high-fat content, especially saturated fat, has traditionally been associated with an increased risk of cardiovascular disease.
Newer research suggests that the impact of saturated fat from whole foods like cheese on heart health may not be as detrimental as previously believed. For instance, a 2015 Danish study found that children with an above-average dairy intake had healthier teeth and were less likely to develop cavities. Additionally, vitamin K2 in cheddar cheese prevents calcium buildup in arteries and veins, reducing the risk of heart disease.
Despite these potential benefits, it is important to consume cheddar cheese in moderation due to its high-calorie and fat content. As with all foods, moderation and balance are key to a healthy diet.
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It is a low-carb food, with 1.4 grams of net carbs per 1.5-ounce serving
Cheddar cheese is a low-carb food, with 1.4 grams of net carbs per 1.5-ounce serving. In fact, like many kinds of cheese, cheddar contains zero carbohydrates. This means it also has no fibre and little to no sugar.
However, cheddar cheese is a calorie-dense food, with about 100 calories per ounce, and it is also high in fat, including saturated fat. This has raised concerns about its health benefits. Whole-milk cheddar contains 10 grams of fat and 6 grams of saturated fat per ounce. While nutrition advice has traditionally recommended a low-fat, low-saturated-fat diet to reduce the risk of cardiovascular disease, new research suggests that saturated fat in whole foods may not have the same detrimental effects on heart health. Nevertheless, many experts are calling for more research to be done in this area.
Cheddar cheese is also a good source of protein, with 7 grams per ounce. Protein serves a variety of functions in the body, from helping to build muscle to being necessary for the production of enzymes and giving structure to cells. Cheddar is also rich in calcium, which is critical for maintaining bone health and preventing osteoporosis. The vitamin K in cheddar cheese also plays a valuable role in promoting bone health.
In addition, cheddar cheese contains small amounts of conjugated linoleic acid (CLA), a healthy fat that may help prevent obesity and heart disease, and may reduce inflammation.
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Cheddar is rich in vitamin K2, which prevents calcium buildup in arteries and veins
Cheddar cheese is a popular snack and cooking ingredient, but is it nutrient-dense? Cheddar cheese has a Nutrivore Score of 126, which makes it a low nutrient-dense food. However, it is a good source of calcium, which is important for bone health.
Cheddar cheese also contains vitamin K, which is important for promoting bone health. Vitamin K comes in two forms: vitamin K1 and vitamin K2. Vitamin K1 is the primary source of dietary vitamin K and is needed for blood coagulation. On the other hand, vitamin K2 is essential for preventing calcium buildup in arteries and veins, also known as atherosclerosis, and for building and maintaining strong bones.
Vitamin K2 is found in fermented foods such as cheese, and research suggests that consuming a diet rich in vitamin K can benefit heart health. A study published in the Journal of the American Heart Association found that a diet high in vitamin K was associated with a reduced risk of hospitalizations from cardiovascular disease related to plaque buildup in the arteries.
However, it is important to note that most foods contain insufficient levels of vitamin K2 to significantly impact heart health. While vitamin K2 supplements have been studied for their potential to slow calcium buildup in the heart valve, these studies have not shown promising results.
In conclusion, while cheddar cheese is a low nutrient-dense food, it is a good source of calcium and vitamin K, which are important for bone health. Additionally, the vitamin K2 in cheddar cheese may offer some benefits for heart health by preventing calcium buildup in arteries and veins. However, more research is needed to fully understand the impact of vitamin K2 on cardiovascular health.
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Frequently asked questions
Cheddar cheese has a Nutrivore Score of 126, which makes it a low nutrient-dense food. However, it is a good source of calcium, selenium, monounsaturated fatty acids, protein, vitamin B12, vitamin K2, medium-chain triglycerides, vitamin A, and phosphorus.
Cheddar cheese is a good source of calcium, which is important for maintaining bone health and preventing osteoporosis. It is also a source of vitamin K2, which helps prevent calcium buildup in the arteries and veins, reducing the risk of heart disease. Cheddar cheese is also a good source of protein, which has various functions in the body, including building muscle and producing enzymes.
Cheddar cheese is high in calories, saturated fat, and sodium. These factors can contribute to weight gain, increased cholesterol levels, and cardiovascular disease. However, new research suggests that the effects of saturated fat in whole foods like cheese may not be as detrimental to heart health as previously believed.
Cheddar cheese is a dairy product and contains lactose, which can trigger symptoms of lactose intolerance such as bloating, flatulence, and diarrhea. However, aged cheeses like cheddar tend to be lower in lactose, so people with lactose intolerance may be able to tolerate small amounts. On the other hand, people with a milk allergy should avoid cheddar cheese as it contains casein, one of the main proteins found in milk, which can cause an immune reaction.
