Randy Chandler
Cheddar cheese is a popular variety of cheese that is enjoyed by many. But is it a good source of vitamin K? Vitamin K is a fat-soluble vitamin with two naturally occurring forms: phylloquinone (K1) and menaquinones (K2). While K1 is commonly found in leafy green vegetables, K2 is mainly found in animal products and fermented foods. Cheese is one of the best sources of vitamin K2, along with nutrients like calcium, vitamin A, and protein. However, not all cheeses are created equal when it comes to vitamin K2 content. Hard cheeses typically have higher levels of vitamin K2 than soft cheeses, and the vitamin K2 content can vary depending on factors such as the type of cheese, its origin, and the diet of the cows used for milk production. While some sources suggest that cheddar cheese has a considerable amount of vitamin K2, others indicate that popular cheeses like cheddar have very little. So, is cheddar cheese a good source of vitamin K? The answer may depend on a variety of factors, and further research is needed to determine the exact vitamin K2 content in different cheeses.
| Characteristics | Values |
|---|---|
| Cheddar cheese a good source of vitamin K | Cheddar cheese is a source of vitamin K, but it is not considered a good source. Other cheeses such as Blue Cheese, Gouda, and Jarlsberg are considered better sources of vitamin K. |
| Vitamin K content in cheddar cheese | Cheddar cheese originating from the USA contains 266.8-290.4 μg/100 g of vitamin K. |
| Other sources of vitamin K | Vitamin K2 is found in animal products and fermented plant foods. Good sources of vitamin K2 include Natto, meat, liver, and other cheeses. |
| Recommended daily intake of vitamin K | Most experts recommend between 100 and 200 mcg of vitamin K per day. |
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What You'll Learn
Cheddar cheese contains vitamin K2
Cheddar cheese is a source of vitamin K2, a fat-soluble vitamin also known as menaquinone. Vitamin K2 is found in animal products and fermented foods, and cheese is no exception. While most vitamin K2 sources are animal-based, cheese offers a dairy alternative.
Cheddar cheese originating from the USA has been found to contain high amounts of vitamin K2, with values ranging from 266.8 to 290.4 μg/100 g. However, it is worth noting that the vitamin K2 content in cheese can vary across different studies and sources. For example, one study reported a total vitamin K value of 281 ± 11.9 μg/100 g in cheddar cheese.
Hard cheeses typically have higher levels of vitamin K2 than soft cheeses. While popular cheeses like Kraft slices, mozzarella, and parmesan have very little vitamin K2, other varieties like Gouda, Edam, and Cottage cheese are considered good sources. European Muenster cheese, for instance, is rich in the MK-9 form of vitamin K2, which is believed to improve bone strength.
In addition to vitamin K2, cheddar cheese provides other essential nutrients such as calcium, protein, and vitamin A. However, it is important to consume cheese in moderation as it can also be high in sodium and calories. Including a moderate amount of cheddar cheese in your diet can be a good way to incorporate vitamin K2 and benefit from its nutritional value.
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Amount varies based on country of origin
Cheddar cheese is a source of vitamin K2, which is also known as menaquinone. The vitamin K content of cheese varies depending on several factors, one of which is the country of origin.
A study that examined the vitamin K content of Dutch cheeses also compared cheeses from various geographic areas in Europe. The study found that British Cheddar cheese contained average to high amounts of menaquinones (235 ng/g), while Cheddar cheese from the USA had a vitamin K content of 266.8-290.4 μg/100 g.
The vitamin K content of cheese can also be influenced by other factors such as the fat content, ripening, and whether the cows used for milk production were grass-fed. For example, Gouda cheese, which is often compared to Cheddar in terms of vitamin K content, can vary depending on its country of origin and aging process. While some sources suggest that Dutch Gouda has a higher vitamin K content than Cheddar, others claim that all cheese has relatively similar vitamin K content regardless of variety.
In general, hard cheeses like Cheddar and Gouda are richer in menaquinones than soft cheeses. Fermented cheeses, in particular, are considered one of the best dietary sources of menaquinones in the Western diet, along with curd. However, it is important to note that the amount of vitamin K2 in fermented dairy products can vary significantly, and most people cannot consume enough cheese daily to obtain optimal amounts of vitamin K2.
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Hard cheeses have more vitamin K2
Vitamin K is a fat-soluble vitamin with two naturally occurring forms: phylloquinone (K1) and menaquinones (K2). K1 is typically found in plants, especially dark, leafy greens, while K2 is found in animal products and fermented foods. Although K1 is easy to find in a typical diet, K2 is harder to come by, as it is found in unpopular fatty organ meats and fermented foods.
Cheese is one of the best sources of vitamin K2, along with nutrients like calcium, vitamin A, and protein. Hard cheeses, such as Gouda, tend to have more vitamin K2 than soft cheeses. For example, the Dutch cheese Gouda contains 47.3–72.9 μg/100 g of vitamin K2. Other hard cheeses that are good sources of vitamin K2 include Jarlsberg, with 73 mcg of vitamin K2 per 100 grams, and European Muenster, which is rich in the MK-9 form of vitamin K2.
Some common cheeses with high amounts of vitamin K2 include cheddar and parmesan. However, these popular cheeses only have very little vitamin K2. For example, cheddar cheese has been reported to have 281 ± 11.9 μg/100 g of vitamin K2, while other sources state that cheddars originating from the USA have 266.8-290.4 μg/100 g.
In addition to vitamin K2, hard cheeses contain various types of menaquinone, ranging from MK-4 to MK-9. Experts recommend consuming between 100 and 200 mcg of vitamin K2 per day, which can be achieved through a combination of chicken dark meat, eggs, and hard cheese.
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Other good sources of vitamin K2
Cheddar cheese is a source of vitamin K2, with some studies showing that it contains 266.8 to 290.4 μg/100 g of vitamin K2. However, other popular cheeses like mozzarella, parmesan, and Kraft slices have very little vitamin K2.
Natto
Natto is a traditional Japanese dish made from fermented soybeans. It is considered the richest source of vitamin K2 available, with one tablespoon containing about 150 micrograms of vitamin K2, twice the recommended intake. Natto is also high in many other nutrients that promote good gut health.
Sauerkraut
Sauerkraut is made from fermented cabbage and is popular in Russia and parts of Eastern Europe. The fermentation process gives sauerkraut many health benefits, such as promoting good gut health and boosting immunity. It also contains about 2.75 micrograms of vitamin K2 per half-cup.
Blue Cheese
Blue cheese is another good source of vitamin K2 and calcium. However, like other cheeses, it should be consumed in moderation due to its high content of saturated fat and sodium. A small amount of blue cheese sprinkled on a spinach salad, for example, can be a good way to include it in your diet.
Gouda
Gouda cheese is a good source of vitamin K2 and healthy bacteria that promote gut health. However, it also contains a high amount of saturated fat, so it should be consumed in moderation.
Eel
Eel is a seafood option for those looking for vitamin K2. A 100-gram serving of eel provides 63 micrograms of vitamin K2, which meets the recommended daily level.
Chicken
Chicken, specifically chicken breast, is a healthy and readily available source of vitamin K2. It has five to ten times the vitamin K2 content of beef or pork, with 10 micrograms per 100-gram serving.
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Cheddar has other nutrients too
Cheddar cheese is a good source of vitamin K2, but it has other nutrients too. An ounce of cheddar provides 20% of your daily calcium recommendation. Calcium is essential for maintaining bone health and preventing osteoporosis. Cheddar is also a great source of protein, with 7 grams per ounce, contributing to muscle building and various other bodily functions.
Cheddar cheese also contains several other vitamins and minerals, including vitamin A, phosphorus, zinc, selenium, and riboflavin. Vitamin A is important for maintaining healthy skin, while phosphorus plays a role in energy production and bone health. Zinc supports the immune system and wound healing, selenium is an antioxidant that protects cells from damage, and riboflavin is involved in energy metabolism.
However, it's important to note that cheddar cheese also contains high levels of fat, including saturated fat, which has been linked to an increased risk of cardiovascular disease. Therefore, while cheddar does offer some nutritional benefits, it should be consumed in moderation as part of a balanced diet.
In addition to its nutritional content, cheddar cheese is a good source of probiotics, which are beneficial bacteria that support digestive health and may offer other health benefits. The specific types and amounts of probiotics can vary depending on the cheese-making process and the bacteria present in the cheese culture.
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Frequently asked questions
Cheddar cheese is a source of vitamin K2, but it is not considered a good source. Other cheeses like Blue Cheese, Gouda, and Muenster are considered better sources of vitamin K2.
Good sources of vitamin K2 include fermented foods like natto and sauerkraut, as well as animal products like meat, liver, and eggs.
Vitamin K is a fat-soluble vitamin that includes two naturally occurring forms: phylloquinone (K1) and menaquinones (K2).
Yes, there are many other sources of vitamin K besides cheese. Leafy green vegetables are the richest sources of vitamin K1, while fermented foods and animal products are sources of vitamin K2.
Vitamin K2 has been linked to improved bone strength and cardiovascular health. It is also important for gut health and boosting immunity.
