Patrick Oconnell
Goat cheese, or chèvre, is a nutritious and delicious dairy product with a distinct creamy flavour and a range of textures. It is a popular alternative to cow's milk cheese and can be used in a variety of sweet and savoury dishes. The recommended serving size for goat cheese is 1 ounce (28 grams), which provides a range of nutrients including healthy fats, protein, vitamins, and minerals. This serving size also delivers beneficial probiotics and healthy fatty acids, which can improve satiety and benefit weight loss.
| Characteristics | Values |
|---|---|
| Serving size | 1 ounce (28 grams) |
| Nutrients | Selenium, magnesium, niacin (vitamin B3), calcium, phosphorus, copper, riboflavin (vitamin B2), protein, healthy fats, iron, sodium, zinc, vitamin K |
| Calories | 75 |
| Macronutrient breakdown | 0% carbs, 72% fat, 28% protein |
| Probiotics | L. acidophilus, L. plantarum |
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What You'll Learn
Goat cheese nutrition
Goat cheese, or chèvre, is a nutritious dairy product made from goat's milk. It is packed with vitamins, minerals, and healthy fats, and has a distinct creamy flavour. It is available in many forms, including fresh, aged, or ripened, and can be eaten as a spread, a topping, or a side in many dishes.
Goat cheese is a good source of protein, with a one-ounce (28-gram) serving providing 6 grams of filling protein. It is also a source of calcium, an essential nutrient for bones, teeth, and organs. Goat cheese is high in calcium, which can help prevent osteoporosis and other bone disorders. It also contains phosphorus and copper, which are essential for bone health.
Goat cheese contains healthy fats, including medium-chain fatty acids, which can improve satiety and benefit weight loss. These fatty acids are also antibacterial and are broken down and absorbed by the body more easily than those found in cow's milk, making them less likely to be stored as fat. Goat cheese is also a good source of selenium, an essential trace mineral that helps the body break down DNA-damaging peroxides, which can lower the risk of cancer, thyroid disease, and cardiovascular disease.
Goat cheese is also a source of probiotics, a type of healthy bacteria that can improve digestive health and boost immunity. It contains L. acidophilus and L. plantarum, which compete with unhealthy bacteria in the intestines, reducing the risk of illness. Goat cheese is also a good source of magnesium and niacin (vitamin B3), and riboflavin (vitamin B2), which is important for the production and functioning of new cells.
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Goat cheese health benefits
Goat cheese is a nutritious dairy product with a creamy and distinct flavour. It is packed with vitamins, minerals, protein, and healthy fats. It is also a good source of probiotics, which are beneficial bacteria that improve the effectiveness of the immune system.
Goat cheese is a popular alternative to cow's milk cheese due to its mild and earthy flavour, as well as its ease of digestion. It has lower levels of lactose and significantly less A1 casein than cow's milk, making it a better choice for those with an intolerance to dairy. Goat's milk also contains a unique fatty acid profile that has been associated with several health benefits, including anti-inflammatory properties and decreased hunger.
In terms of specific nutrients, goat cheese is a good source of calcium, an essential mineral for bone, teeth, and organ health. It also contains selenium, an essential trace mineral that helps the body break down DNA-damaging peroxides, which can lower the risk of developing certain conditions like cancer, thyroid disease, and cardiovascular disease. Goat cheese also provides vitamin B2, or riboflavin, which is important for the production and functioning of new cells.
Goat cheese is also a source of healthy fats, including medium-chain fatty acids, which can improve satiety and benefit weight loss. These fatty acids are also associated with antibacterial and anti-inflammatory properties. Goat's milk contains more medium-chain fatty acids than cow's milk, and they are digested more rapidly, providing an immediate source of energy.
Overall, goat cheese is a nutritious and delicious alternative to cow's milk cheese, offering a variety of health benefits and a mild, earthy flavour that can be easily incorporated into many dishes.
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Goat cheese uses and recipes
Goat cheese, or Chèvre, is a popular alternative to cheese made from cow's milk. It is valued for its mild and earthy flavour, as well as its ease of digestion. Goat cheese can be used in place of cow's milk cheese in practically any recipe, and its many nutritional benefits make it a wise choice for anyone looking to diversify their palate.
The recommended serving size for goat cheese is small, at just one ounce (28 grams). However, this serving size provides an impressive amount of nutrients, including healthy fats, protein, vitamins, and minerals.
Goat cheese is incredibly versatile and can be used in both sweet and savoury dishes. Here are some ideas for using goat cheese in your recipes:
- Sprinkle fresh goat cheese onto a salad.
- Roast and stuff tomatoes with herbs and goat cheese.
- Make hamburgers or lamb burgers using goat cheese.
- Spread goat cheese onto bread with strawberries for a tasty dessert.
- Use goat cheese when making gyros at home.
- Stuff mini peppers with goat cheese, pecans, and honey for a sweet treat, or scallions and cheddar for a savoury option.
- Make a Basque/French salad by taking a slice of bread, wrapping it in phyllo, and frying it. Serve it with a side salad and a dip made from fresh goat cheese, kalamata olives, garlic, dill, and olive oil.
- Add goat cheese to scrambled eggs, along with a drizzle of olive oil and fresh rosemary.
- Make a pizza with goat cheese, roasted garlic, and arugula.
- Make a pasta dish with sliced, sautéed eggplant and crumbled goat cheese.
- Make a cheesecake with goat cheese and serve it with a berry sauce and fresh berries.
- Make a spinach and goat cheese quiche.
- Make a broccoli soup and add some goat cheese to it.
- Make a grilled cheese sandwich with goat cheese, smoked provolone, tomato, and arugula.
- Make goat cheese balls with chopped toasted pecans, cranberries, and honey.
- Make a cauliflower soup and top it with herbed goat cheese.
- Make a French cheese soufflé with goat cheese, cayenne, thyme, and nutmeg.
- Make grits with lots of chopped garlic and fresh goat cheese.
- Make a risotto and add goat cheese to balance the earthiness of the porcini.
You can also make your own goat cheese at home. Here is a simple recipe for Chevre goat cheese:
- Bring fresh goat's milk to room temperature.
- Add culture and a few drops of rennet, then give it a quick stir.
- Cover the pot and set it aside for 18-24 hours.
- Once set, drain the curd in a butter muslin-lined colander.
- Flavour with salt and enjoy.
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Goat cheese vs cow's milk cheese
Cow's milk and goat's milk cheeses have distinct differences in flavour, texture, nutritional profile, and availability.
Cow's milk cheese is much more common and affordable, whereas goat's milk cheese is typically produced locally in small batches. The flavour of cow's milk cheese is often described as "grassy", highlighting the flavour of the grass the cows graze on. Other tasting notes include sweet cream, butterscotch, mushroom, and nuts. Cow's milk has a mild, neutral flavour and a cohesive protein structure, making it popular for cheesemaking.
Goat's milk cheese, often called "chèvre", especially in France, tends to be softer, tangier, and lighter in texture than cow's milk cheese. It generally falls into one of two flavour profiles: limestone-y and citrusy, or musky and barnyard-y. Goat's milk cheese is also a good source of vitamin A, vitamin E, vitamin K, vitamin B6, and niacin (vitamin B3). It contains high levels of calcium, selenium, magnesium, protein, and healthy fats. Goat's milk is lower in lactose and has smaller fat molecules than cow's milk, making it easier to digest and a good option for those with lactose intolerance.
In terms of texture, goat's milk is low in casein, a milk protein that curdles, so it produces small, soft curds that crumble easily. Young goat's milk cheese is soft, spreadable, and tangy, while aged goat's milk cheese becomes chalky, crumbly, and earthy. Goat's milk cheese is also drier than cow's milk cheese due to the lower levels of casein in goat's milk.
Both types of cheese are highly nutritious and offer a range of health benefits. The recommended serving size for goat's milk cheese is small, with just one ounce (28 grams) providing a good amount of nutrients. This serving size of soft-style goat cheese delivers 6 grams of protein, along with calcium, phosphorus, copper, selenium, magnesium, and niacin. It also contains healthy fats, including medium-chain fatty acids, which can improve satiety and benefit weight loss.
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Goat cheese serving size in ounces
Goat cheese, also known as chèvre, is a nutritious dairy product made from goat's milk. It is a good source of protein, healthy fats, vitamins, and minerals. The recommended serving size for goat cheese is 1 ounce (28 grams), which provides 75-108 calories, depending on the type of goat cheese. Soft goat cheese, for example, contains 75 calories per ounce, with 0% carbs, 28-29% protein, and 72% fat.
Goat cheese has a wide variety of uses and can be added to both sweet and savory dishes to enhance flavor and texture. It can be used as a spread, a topping, or a side in many recipes. For example, whipped goat cheese with honey can be served with sliced fruit for a healthier dessert. Goat cheese is also a popular alternative to cow's milk cheese for those with lactose intolerance.
The fatty acids found in goat cheese may promote health in several ways. They have antibacterial qualities and can increase satiety, helping people feel less hungry and eat less overall. Goat cheese also contains probiotics, which can improve digestive health and boost immunity. Additionally, goat cheese is a good source of calcium, which helps build and strengthen bones, and may provide protection against cancer, diabetes, and high blood pressure.
While goat cheese can be a nutritious and delicious addition to many recipes, it is important to consume it in moderation due to its high-fat content. However, it is worth noting that goat cheese contains less fat than cheese made from cow's milk, and the fatty acids in goat cheese are metabolized faster, making it a better option for those conscious of their weight.
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Frequently asked questions
The recommended serving size for goat cheese is 1 ounce (28 grams).
A 1-ounce serving of goat cheese delivers 6 grams of protein, along with calcium, phosphorus, and copper, which are essential for bone health. It also contains healthy fats, including medium-chain fatty acids, which can improve satiety and aid weight loss.
A 1-ounce serving of soft goat cheese contains approximately 75 calories.
