Kamil Perry
Calcium is an essential mineral for maintaining healthy bones and teeth. It also plays a role in heart health, muscle function, and nerve signaling. While dairy products like milk, cheese, and yogurt are known to be rich sources of calcium, there are also many non-dairy sources, such as sardines, seeds, and leafy greens. The amount of calcium in cheese varies depending on the type, with harder cheeses like Parmesan containing more calcium than softer varieties. In addition to calcium, cheese provides protein, fats, and other minerals. However, it is also high in sodium and saturated fat, which may have adverse effects on health when consumed in excess.
| Characteristics | Values |
|---|---|
| Is cheese a source of calcium? | Yes |
| Is cheese one of the best sources of calcium? | Yes, especially hard cheeses like Parmesan, which has 242 mg of calcium per ounce (19% DV). |
| Are there other good sources of calcium? | Yes, dairy products like milk and yoghurt, sardines, seeds, and leafy greens. |
| How much calcium does a person need? | It depends on the person's age and other factors, but generally between 1,000 mg and 1,300 mg per day. |
| Does the calcium content in cheese vary? | Yes, depending on the brand, weight, and cheesemaking process. |
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What You'll Learn
Hard cheeses have more calcium
Dairy products are among the best sources of calcium, and cheese is an excellent source of this nutrient. While softer cheeses like Brie contain less calcium, hard cheeses tend to pack the most. Parmesan cheese, for example, has 242 mg of calcium per ounce (28 grams), which equates to 19% of the daily value (DV). In contrast, Brie contains only 4% DV.
The calcium content in cheese varies depending on the brand, weight, and cheesemaking process. Hard cheeses have less water content, which is why they tend to have higher calcium levels. For instance, to obtain the same amount of calcium as a 30-gram serving of hard cheese, one would need to consume nearly 400 grams of fresh cheese like cottage cheese, goat cheese, ricotta, or mascarpone.
Aged, hard cheeses are also naturally low in lactose, making them easier to digest for people with lactose intolerance. Additionally, the body absorbs the calcium in dairy products more efficiently than that from plant sources.
While cheese is high in saturated fat and sodium, some studies suggest that full-fat dairy may lower the risk of cardiovascular disease and type 2 diabetes. These studies propose that specific nutrients in cheese, such as calcium and conjugated linoleic acid, may be heart-protective. Furthermore, the types of saturated fatty acids in cheese may have a different impact on the heart compared to those found in red meat.
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Dairy products are the best source of calcium
Cheese is another excellent source of calcium. The harder varieties, such as Parmesan, tend to have the highest calcium content, with 242 mg, or 19% of the daily value (DV), per ounce (28 grams). Brie, a softer cheese, contains less calcium, with only 52 mg, or 4% DV, per ounce (28 grams). Other fresh cheeses, such as cottage cheese, goat cheese, ricotta, and mascarpone, have even lower calcium content.
In addition to being a good source of calcium, dairy products also have other health benefits. For example, eating dairy may lower your risk of heart disease, despite being high in saturated fat and calories. Yogurt, in particular, is a great source of probiotics, which can promote immune function, improve heart health, and enhance nutrient absorption.
While cheese is a nutrient-dense food, providing protein, fats, and minerals, it is also high in sodium, with 300-450 mg per serving. Therefore, it is important to consider how cheese is consumed and with which other foods, as this may affect health outcomes. For example, consuming cheese with high-glycemic-load foods, such as white bread or sugar, may lead to weight gain. However, if cheese is eaten instead of refined starches and sugars, less weight gain may be observed.
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Other good sources of calcium
Cheese is a nutrient-dense food, providing protein, fats, and minerals like calcium. Most cheeses are excellent sources of calcium. However, other good sources of calcium include:
Dairy products
Milk and yoghurt are especially high in calcium. One cup (237 mL) of cow’s milk has 306–325 mg of calcium, while one cup (245 grams) of plain yoghurt contains 23% of the recommended daily value (DV) for calcium. Goat’s milk is another excellent source of calcium, providing 327 mg per cup (237 mL).
Sardines
A can of sardines contains an impressive 351 mg of calcium. Other fish and seafood varieties that contain calcium include salmon, tilapia, shrimp, catfish, crab, trout, haddock, oysters, squid, pollock, anchovies, crawfish, mullet, scallops, whiting, clams, shad, and Atlantic mackerel.
Seeds
Many seeds are good sources of calcium and also deliver other important nutrients, such as protein and healthy fats. One tablespoon (9 grams) of poppy seeds contains 10% of the DV for calcium, while a serving of sesame seeds has 7% of the DV. Other seeds that are high in calcium include celery and chia seeds.
Leafy greens
Collard greens, for example, combine a substantial 268 mg of calcium with a low level of oxalates, which means the body can absorb the mineral more efficiently.
It is important to note that calcium content varies depending on the method of production, recipe, or brand. Calcium-enriched products, such as soy, non-dairy drinks, cereals, and breads, are also available in some countries.
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Calcium content varies by brand
Cheese is a nutrient-dense food, providing protein, fats, and minerals. It is a good source of calcium, with the calcium content varying depending on the brand, weight, and cheesemaking process. For example, Parmesan cheese has a higher calcium content than Brie, with 242 mg or 19% of the DV per ounce (28 grams), while Brie contains only 52 mg or 4% DV of calcium. Harder cheeses tend to have more calcium due to their lower water content.
The calcium content of cheese can also depend on the type of milk used. For example, goat's milk is an excellent source of calcium, providing 327 mg per cup (237 mL). Fresh cheeses made from goat's milk, such as goat cheese, tend to have less calcium than harder, aged cheeses. Cottage cheese, for example, has about 80 mg of calcium per half-cup (4% full-fat).
Fat content also plays a role in the calcium concentration of cheese. Low-fat cheeses are still sources of calcium, but it is less concentrated. For example, a typical fat-free cheddar cheese slice provides only around 10% RDI of calcium. On the other hand, some studies suggest that full-fat dairy may lower the risk of cardiovascular disease and type 2 diabetes.
It is worth noting that while cheese is a good source of calcium, it is also high in saturated fat and sodium. Therefore, it should be consumed in moderation as part of a balanced diet. The recommended daily intake of calcium varies depending on age and other factors, but it is generally around 1000-1300 mg per day.
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Cheese is high in saturated fat and sodium
Cheese is a great source of calcium and protein, but it is also high in saturated fat and sodium. While cheese can be enjoyed as part of a healthy diet, it is generally recommended to consume it in limited amounts.
Saturated fat is a type of fat found in dairy products, and it can increase LDL cholesterol levels in the body. High LDL cholesterol levels are associated with an increased risk of heart disease and stroke. Therefore, it is important to monitor one's intake of saturated fat, especially for those with risk factors for heart disease, such as high blood pressure and diabetes.
Cheese is also a significant source of sodium, with most varieties containing 300-450 mg per serving. Salt is added as a key ingredient during the cheese-making process to hold moisture and prevent bacterial overgrowth. However, high sodium intake can lead to increased blood pressure and a higher risk of cardiovascular disease.
To maintain a balanced diet, it is advisable to opt for low-fat or reduced-fat cheeses, such as mozzarella, feta, cottage cheese, or ricotta. These cheeses provide the same nutritional benefits as their full-fat counterparts but with lower amounts of saturated fat. Additionally, using cheese as a condiment or pairing it with certain fruits can help balance its sodium content.
While cheese is a good source of calcium, it is important to be mindful of its saturated fat and sodium content. By making informed choices and consuming cheese in moderation, individuals can enjoy its nutritional benefits while maintaining a healthy diet.
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Frequently asked questions
Cheese is a good source of calcium, but it is not the only source. Dairy products like milk, yoghurt, and cheese are especially high in calcium, but many non-dairy sources are available.
Calcium can be found in both plant and animal sources. Some non-dairy sources of calcium include sardines, seeds, and leafy greens.
Parmesan cheese has the most calcium, with 242 mg, or 19% of the daily value, per ounce (28 grams).
Cheese is high in saturated fat and sodium, but it is also rich in calcium and protein, and some fermented types contain probiotics. The foods eaten with cheese may affect health outcomes.
