Patrick Oconnell
Calcium is important for maintaining healthy bones and teeth. While the recommended daily intake varies depending on age and individual needs, dairy products are often recommended as a good source of calcium. For those who don't consume dairy, calcium can be found in green leafy vegetables, almonds, sesame seeds, dried fruit, pulses, and fortified foods. When it comes to cheese specifically, hard cheeses tend to have the highest calcium content due to their lower water content. So which cheeses should you reach for to get your daily dose of calcium?
| Characteristics | Values |
|---|---|
| Recommended daily calcium intake for Canadians aged 19-50 | 1000 mg |
| Recommended daily calcium intake for Canadians aged 9-18 | 1300 mg |
| Recommended daily calcium intake for older Canadians aged 51-70 | 1000-1200 mg |
| Calcium content in regular, full-fat cheese | Varies depending on brand, weight, and cheesemaking process |
| Cheese with the most calcium | Hard cheeses |
| Calcium content in fat-free cheddar cheese | 10% RDI |
| Calcium-rich non-dairy foods | Pilchards, sardines, kale, watercress, sesame seeds, tahini |
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What You'll Learn
Hard cheeses contain the most calcium
Dairy products are a great source of calcium, with cheese being no exception. The calcium content in cheese varies depending on the brand, weight, and cheesemaking process. However, hard cheeses, such as cheddar, tend to contain the most calcium. This is because they have a lower water content. For example, a serving of 19 grams of a typical fat-free cheddar cheese slice provides only around 10% of the recommended daily intake (RDI) of calcium, whereas you would need to eat nearly 400 grams of fresh cheese like cottage cheese, goat cheese, ricotta, or mascarpone to get the same amount of calcium as a 30-gram serving of hard cheese.
The RDI of calcium depends on age. For instance, the current recommended daily intake of calcium for Canadians aged 19-50 is 1000 mg, while younger children aged 9-18 need about 1300 mg per day. Older adults aged 51-70 require slightly more, ranging from 1000 to 1200 mg daily. People taking osteoporosis drug treatments may also benefit from a daily calcium intake of around 1000 mg, but it is always best to consult a doctor or GP for personalized advice.
It is worth noting that calcium is essential for maintaining healthy bones and teeth, and our needs for this mineral are highest during growth and after menopause in women. While dairy products are excellent sources of calcium, there are also many calcium-rich foods for those who do not consume dairy. These include green leafy vegetables, almonds, sesame seeds, dried fruit, pulses, and fortified plant-based drinks and proteins. Additionally, certain nuts and seeds are good sources of calcium, and bread is often fortified with calcium, contributing to your daily intake.
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Calcium content varies by brand, weight, and process
Calcium is important for maintaining healthy bones and teeth. The recommended daily intake of calcium varies depending on age and individual health needs. For instance, the recommended calcium intake for Canadians aged 19-50 years old is 1000 mg, while younger Canadians aged 9-18 years old are recommended to have about 1300 mg per day.
Dairy products are a great source of calcium, and cheese is no exception. The calcium content in cheese varies depending on the brand, weight, and cheesemaking process, among other factors. Generally, hard cheeses tend to have the highest calcium content due to their lower water content. For example, a 30-gram serving of hard cheese provides the same amount of calcium as nearly 400 grams of fresh cheese like cottage cheese, goat cheese, ricotta, or mascarpone.
While fat-free cheddar cheese slices provide the least calcium, around 10% RDI per 19-gram serving, low-fat cheeses still offer calcium, albeit in a less concentrated form. So, if you're watching your fat intake, you can still enjoy these cheeses while getting some calcium.
To make an informed choice, always check the label for nutritional content, as it can vary significantly between brands and types of cheese. Additionally, if you don't consume dairy, there are plenty of non-dairy calcium-rich foods to choose from, such as green leafy vegetables, almonds, sesame seeds, dried fruit, pulses, and fortified plant-based milk alternatives.
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Full-fat cheese contains more calcium
Dairy products are an excellent source of calcium, and cheese is no exception. When it comes to maximizing calcium intake, full-fat cheese takes the cake. While all cheese contains calcium, the concentration varies depending on the type of cheese. Full-fat cheese, especially hard cheeses, tend to pack the most calcium punch due to their lower water content.
The calcium content in cheese can vary depending on the brand, weight, and cheesemaking process. For example, a typical serving of fat-free cheddar cheese provides only around 10% of the Recommended Daily Intake (RDI) of calcium, while you would need to consume nearly 400 grams of fresh cheeses like cottage cheese, goat cheese, ricotta, or mascarpone to obtain the same amount of calcium as a 30-gram serving of hard cheese.
Hard cheeses, such as cheddar, Parmesan, and Swiss, are excellent sources of calcium. For instance, a one-ounce serving of cheddar cheese contains around 20% of the RDI of calcium. Parmesan cheese is also a good option, as it is often used in small quantities due to its strong flavor, and a two-tablespoon serving can provide around 35% of the RDI. Other full-fat cheeses, such as mozzarella, also offer calcium along with the added benefit of being rich in probiotics.
While some individuals may prefer to reduce their overall fat intake, it is important to note that low-fat cheeses still provide calcium, albeit in lower concentrations. Additionally, new research suggests that the saturated fat found in cheese could have potential health benefits for the heart. Therefore, when it comes to calcium content, full-fat cheese takes the lead, and including a variety of these cheeses in your diet can contribute significantly to your daily calcium requirements.
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Fresh cheeses like cottage cheese have less calcium
Dairy products are an excellent source of calcium, and cheese is no exception. However, not all cheeses are created equal when it comes to their calcium content. Fresh cheeses like cottage cheese, goat cheese, ricotta, and mascarpone typically contain less calcium than other varieties.
Hard cheeses, such as cheddar or parmesan, tend to pack the most calcium punch due to their lower water content. To illustrate the difference, you would need to consume nearly 400 grams of cottage cheese to obtain the same amount of calcium found in just 30 grams of a hard cheese. This discrepancy is important to note, especially for those who rely on cheese as a significant source of calcium in their diet.
Fat content also plays a role in the calcium levels of cheese. Fat-free cheeses, for example, generally contain the least amount of calcium among cheese varieties. A typical serving of fat-free cheddar cheese provides only around 10% of the Recommended Daily Intake (RDI) of calcium. On the other hand, lower-fat cheeses like mozzarella, ricotta, and feta offer a good balance, as they are lower in fat while still contributing a decent amount of calcium.
It is worth noting that calcium content can vary depending on the brand, weight, and cheesemaking process. Therefore, it is always a good idea to check the nutritional label to understand the exact calcium content of a particular cheese. While fresh cheeses may have lower calcium levels, they can still contribute to your overall calcium intake, especially when consumed in larger quantities or as part of a balanced diet that includes other calcium-rich foods.
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Lactose-intolerant people can digest goat cheese
Dairy products are a great source of calcium, and cheese is no exception. However, for those who are lactose intolerant, consuming dairy products can be a challenge. Lactose intolerance occurs when the body struggles to digest lactose, a natural sugar found in dairy. As a result, many lactose-intolerant people may be hesitant to include cheese in their diet.
Fortunately, goat cheese may be an option for those with lactose intolerance. Goat cheese has a lower lactose content than cow's milk cheese, and its chemical structure is more similar to human milk. This makes it a good alternative for those who are lactose intolerant or have sensitivities to cow's milk. In fact, a 2019 study in Nutrients found that individuals who experienced digestive issues with cow's milk had fewer symptoms when consuming goat's milk products.
The lower lactose content in goat cheese is due to several factors. Firstly, goat's milk has lower levels of alpha-S1 casein, a protein that some people may be sensitive to. Additionally, goat's milk contains prebiotic oligosaccharides that support gut bacteria, which may further improve digestibility and promote gut health over time.
While goat cheese is generally well-tolerated by lactose-intolerant individuals, it's important to remember that not all lactose-intolerant people can tolerate it equally. Some people may still experience reactions to goat cheese, especially if they have been avoiding dairy for a long time. Additionally, aged hard cheeses like cheddar, Swiss, and Parmesan, which have been aged for at least six months, are also low in lactose and can be suitable for lactose-intolerant individuals.
In conclusion, goat cheese can be a great option for lactose-intolerant people who want to include cheese in their diet. Its lower lactose content, gut-friendly properties, and nutritional benefits make it a tasty and digestible choice. However, individual tolerances may vary, so it is always a good idea to test and monitor your reaction to any new food, including goat cheese.
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Frequently asked questions
Calcium is a mineral that is important for maintaining healthy bones and teeth. Calcium needs are highest during times of growth and after menopause in women.
Calcium-rich foods include dairy products like milk, yoghurt, and cheese. Cheese that is harder and has less water content tends to have the most calcium. Other calcium-rich foods include green leafy vegetables, almonds, sesame seeds, dried fruit, pulses, and fortified soy products.
The recommended daily intake of calcium varies depending on age. For individuals aged 19-50, 1000 mg is recommended. Children aged 9-18 need about 1300 mg, while older adults aged 51-70 should aim for 1000-1200 mg.
There are many delicious ways to incorporate cheese into your meals to boost your calcium intake. Consider a cheesy omelette, a quiche with cheese and egg, or dishes with cheese-based sauces like macaroni cheese or cauliflower cheese. You can also enjoy a cheeseboard with a variety of calcium-rich cheeses!
