Andy Montoya
Cheese is a widely consumed dairy product that comes in hundreds of varieties and flavours. It is rich in protein and calcium, and some varieties also contain probiotics. However, cheese is often high in sodium, saturated fat, and salt, which can lead to high cholesterol and blood pressure. So, is cheese a healthy protein? The answer depends on the type of cheese, how much is consumed, and what it is consumed with.
| Characteristics | Values |
|---|---|
| Nutritional Value | Cheese is a good source of protein, calcium, vitamin K2, and other micronutrients. |
| Health Benefits | Cheese may help prevent osteoporosis, improve bone health, and decrease the risk of heart disease. |
| Health Risks | Cheese is often high in sodium, saturated fat, and salt, which can lead to high cholesterol and high blood pressure. |
| Recommended Consumption | Cheese can be enjoyed in moderation as part of a healthy, balanced diet. Low-fat and reduced-fat cheeses are generally healthier options. |
| High-Protein Varieties | Parmesan, Romano, Feta, Cottage Cheese, Cheddar, and Swiss Cheese are known for their high protein content. |
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What You'll Learn
Cheese is a good source of protein, calcium, and vitamin K
Protein is found in every cell of the human body, making it an essential nutrient for overall health. It is a fundamental dairy product rich in protein and several micronutrients. It plays a role in cell structure, immune function, enzyme reactions, hormone synthesis, and more. The current Recommended Dietary Allowance (RDA) for protein is 0.8 grams (g) per kilogram (kg) of body weight daily. However, research suggests that the ideal protein intake should be 1.2-2 g per kg of body weight daily. Cheese, in its many forms, can be a great way to boost protein intake.
Cheese is also a good source of calcium, which is important for bone and dental health. Cheddar, a widely popular semi-hard cheese from England, is rich in calcium and protein. In addition, cheddar is a source of vitamin K2, which is important for heart health and bone health. Vitamin K helps prevent calcium from accumulating in the walls of the arteries and veins, reducing the risk of heart disease.
Some other healthy cheeses include cottage cheese, which is high in protein and low in calories, and feta, which is protein-dense and packed with other beneficial nutrients like vitamins, minerals, and probiotics that can improve gut health and overall health. Parmesan is another popular high-protein cheese, with 10.1 grams of protein per ounce or 9.1 grams per 100 calories. It is formally known as Parmigiano Reggiano and contains bioactive compounds, such as prebiotics, probiotic bacteria, vitamins, and mineral salts, that contribute to overall health and disease prevention.
While cheese is a good source of protein, calcium, and vitamin K, it is important to consume it in moderation as it can be high in saturated fat and sodium. Eating cheese with refined grains or processed meats may negate its health benefits. However, cheese may provide health benefits when consumed as a replacement for red and processed meats. It is recommended to research the nutritional contents of different cheeses to ensure they align with individual health goals.
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Some cheeses are high in fat, sodium, and salt
Cheese is a great source of protein and calcium. However, some varieties are high in fat, sodium, and salt. For example, a 30g portion of cheddar contains seven per cent of your daily calories, and more salt than a packet of crisps. Other high-fat cheeses include blue cheese, brie, and cheddar, which contain small amounts of conjugated linoleic acid (CLA)—a healthy fat that may help prevent obesity and heart disease, and reduce inflammation.
Full-fat cheese is associated with greater long-term weight gain, whereas low-fat cheese is linked to less weight gain. For this reason, people with cardiovascular disease or high cholesterol may want to limit their intake of high-fat cheeses. If you're concerned about your fat intake, opt for reduced-fat cheeses, but remember that "reduced fat" doesn't necessarily mean "low fat". Check the label to see whether the fat content is high, medium, or low.
Some cheeses are saltier than seawater, including Roquefort, halloumi, feta, and cheese singles. Most cheeses are high in sodium, with 300–450 mg per serving, as salt is a key ingredient to hold moisture and prevent bacterial overgrowth. However, some cheeses, like goat's cheese, whole-milk mozzarella, and Swiss cheese, are low in sodium, with only 50–100 mg per serving.
If you're concerned about your sodium intake, consider choosing low-sodium cheeses, such as mozzarella, feta, cottage cheese, or reduced-fat cheeses. Keep in mind that cooking from scratch helps too, as convenience foods often contain higher-fat cheeses.
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Full-fat cheese is associated with weight gain
Cheese is a good source of protein, calcium, and other nutrients. However, it is also high in fat, sodium, and calories, which has led to concerns about its potential negative impact on health. Full-fat cheese, in particular, has been associated with long-term weight gain.
Cheese is a dairy product that comes in a variety of textures and flavours, depending on the type of milk used and the production process. It is produced by adding acid or bacteria to milk and then ageing or processing the solid parts. This process results in a food that is rich in protein, with some cheeses providing around 4 grams of protein per ounce, while others offer up to 10 grams per ounce.
While cheese can be a good source of protein, it is also high in fat and calories. A single ounce of hard cheese contains about 120 calories and 6 grams of saturated fat. Full-fat dairy foods, in general, contain a high amount of saturated fat, with milk fat consisting of about 70% saturated fat. This high intake of saturated fat from full-fat cheese can increase LDL cholesterol levels, which may lead to negative health outcomes.
Research has specifically linked full-fat cheese consumption to greater long-term weight gain. A study following changes in protein food intake and weight changes over 16-24 years found that participants who consumed more full-fat cheese experienced greater weight gain. Interestingly, when cheese was eaten instead of refined starches and sugars, less weight gain was observed, indicating that the foods eaten with cheese may also play a role in weight management.
To minimize the potential negative impacts of cheese consumption, it is recommended to keep portions small and opt for lower-fat varieties when possible. Lower-fat cheeses, such as mozzarella, feta, cottage cheese, or reduced-fat options, provide less saturated fat. Additionally, cooking from scratch can help reduce the intake of high-fat cheeses, as convenience foods often contain them.
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Cheese can be eaten in moderation as part of a healthy diet
Cheese is a great source of protein and calcium, but it is often high in saturated fat and salt. This means that while it can be eaten in moderation as part of a healthy diet, consuming too much cheese could lead to high cholesterol and high blood pressure, increasing the risk of cardiovascular disease.
The standard portion size in the UK is 30g, which is the size of a small matchbox or two-and-a-half dominoes. This provides seven per cent of your daily calories, and there can be more salt in a portion of cheddar than in a packet of crisps. It is recommended to keep cheese portions small and weigh them to reduce the temptation to overeat.
Some cheeses are saltier than seawater, such as some types of Roquefort, halloumi, feta, and cheese singles. To reduce your intake of saturated fat, opt for lower-fat cheeses such as mozzarella, feta, cottage cheese, or reduced-fat cheeses. These will provide less saturated fat without compromising on protein.
In addition to being rich in protein and calcium, some cheeses, such as cheddar, also contain vitamin K2, which is important for heart and bone health. It helps prevent calcium from accumulating in the walls of arteries and veins, thereby reducing the risk of heart disease. Other cheeses that are high in protein include Parmesan, Romano, feta, cottage cheese, and ricotta.
While cheese can be a nutritious addition to a healthy, balanced diet, it is important to consider the foods eaten with cheese, as this may affect weight and other health outcomes. For example, eating cheese with refined grains or processed meats may negate its health benefits. On the other hand, cheese may provide health benefits when consumed as a replacement for red and processed meats or as a snack instead of potato chips.
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Different cheeses have different health benefits
Cheese is a great source of protein and calcium but is often high in saturated fat and salt. This means that eating too much cheese could lead to high cholesterol and high blood pressure, increasing your risk of cardiovascular disease. However, eating cheese in moderation can be a nutritious addition to a healthy, balanced diet.
Cheddar is another cheese that is rich in protein and calcium, and it is a source of vitamin K2, which is important for heart and bone health. Eating cheddar can help prevent calcium from accumulating in the walls of the arteries and veins, thereby reducing the risk of heart disease.
Feta cheese is also high in protein and packed with other beneficial nutrients like vitamins, minerals, and probiotics that can improve gut health and overall health. Similarly, cottage cheese is a protein-dense dairy product, with around 3 grams of protein per ounce or 12.9 grams of protein for every 100 calories. It is often recommended for weight loss as it increases feelings of fullness and helps decrease overall calorie intake.
Swiss cheese and other alpine cheeses, such as Emmental and Gruyere, are lower in sodium than most other cheeses, making them a good option for people with high blood pressure. They are also lower in carbs, which may be beneficial for people with diabetes or those following a ketogenic diet.
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Frequently asked questions
Cheese is a great source of protein and calcium but is often high in saturated fat and salt. This means eating too much could lead to high cholesterol and high blood pressure, increasing your risk of cardiovascular disease. However, cheese can be enjoyed as part of a healthy, balanced diet, in moderation.
Some high-protein cheeses include Parmesan, Romano, Feta, Cottage Cheese, and Cheddar.
Cheese may provide health benefits if consumed as a replacement for red and processed meats. It is also healthier to eat cheese with fruits or vegetables instead of refined grains like white pasta, bread, and crackers.
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