Randy Chandler
Cheddar cheese is a versatile and well-loved ingredient, commonly used in a variety of dishes. However, it often gets a bad rap for its high levels of sodium and saturated fat, which can have negative impacts on health. So, when it comes to choosing a healthy cheddar cheese, it's important to consider factors such as sodium, calcium, and the quality of ingredients. While enjoying cheddar in moderation is key, there are also healthier options available that can add a nutritious boost to your meals. From plant-based alternatives to lactose-friendly aged cheddars, this article will explore the healthiest options for cheddar cheese lovers.
| Characteristics | Values |
|---|---|
| Brand | Tillamook Medium Cheddar |
| Ingredients | Milk without artificial growth hormones (rBST) |
| Age | Aged for up to 10 years |
| Lactose Content | Low |
| Flavor | Rich, creamy, and flavorful |
| Texture | Buttery smooth with a nice balance of sharpness and richness |
| Nutrition | 14% of daily protein intake per serving and 20% of the daily recommended calcium |
| Calories | 110 |
| Fat | 9 g (6 g saturated fat) |
| Sodium | 180-210 mg |
| Carbs | 0-1 g |
| Sugar | 0 g |
| Protein | 7 g |
| Health Benefits | Source of zinc, vitamin B12, choline, and probiotics; supports brain health, cognitive function, and a healthy immune system; promotes muscle growth and repair |
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What You'll Learn
Healthiest store-bought cheddars
Cheddar cheese is a versatile and flavourful ingredient used in a wide range of dishes. While it is a good source of protein, calcium, and phosphorus, it is also high in saturated fat and sodium, so it should be enjoyed in moderation as part of a balanced diet. When choosing a healthy cheddar cheese, it is important to consider the sodium and calcium content, as well as the quality of ingredients. Here are some of the healthiest store-bought cheddars:
Cabot's Cheddar Cheese
Cabot's cheddar cheese is made with four simple and wholesome ingredients: milk, cheese cultures, salt, and enzymes. It is standard in terms of saturated fat and sodium levels, and it does not contain any added sugar. This cheese has a firm, crumbly texture and a nutty flavour.
Kerrygold Aged Cheddar Cheese
Kerrygold's aged cheddar cheese is a pale yellow, hearty cheese with a robust flavour. It is made in Ireland and is known for its quality. While this cheese may be higher in saturated fat and sodium, its natural colour and flavour suggest a top-quality product.
Tillamook Medium Cheddar
Tillamook's medium cheddar is a farmer-owned creamery product made in Oregon. Their cheese is aged for up to 10 years, resulting in a rich and sharp flavour. It is known for its smooth, creamy texture and is a favourite among cheese enthusiasts. Tillamook's cheddar provides 14% of your daily protein intake and 20% of your recommended daily calcium per serving, making it a nutritious choice.
Miyoko's Creamery Roadhouse Cheddar Cheese Spread
For those following a dairy-free or vegan lifestyle, Miyoko's Creamery offers a plant-based cheddar cheese spread made primarily with cashew milk, coconut oil, and organic rice miso. This cheese has a bold, sharp flavour and provides less saturated fat and sodium than other brands, although it contains less protein.
In addition to these options, there are a few tips to keep in mind when choosing a healthy cheddar cheese. Firstly, consider choosing a cheese with a lower sodium content, as cheddar is typically high in sodium. Secondly, look for natural colouring in cheddar, as some varieties are dyed with annatto, a natural food colouring. Finally, if you have lactose sensitivities, opt for longer-aged cheddars, as they tend to have lower lactose content.
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Cheddar's health benefits
Cheddar cheese is a nutritious addition to a balanced diet, offering a range of health benefits. Firstly, it is a good source of protein, which aids in muscle maintenance and growth. The presence of vitamin B12 and choline supports brain health and cognitive function, while zinc contributes to a healthy immune system. Additionally, the probiotics found in some aged cheddars promote a healthy gut. Cheddar cheese also provides calcium, which is essential for strong bones and teeth, and phosphorus, further contributing to its nutritional value.
However, it is important to consume cheddar cheese in moderation due to its high levels of saturated fat and sodium. These can negatively impact cardiovascular health by raising cholesterol levels and increasing the risk of heart disease. For individuals with high cholesterol or blood pressure, it is advisable to limit the consumption of high-fat cheeses. Swiss cheese, mozzarella, goat cheese, and ricotta cheese are recommended as lower-fat alternatives that are better for heart health.
When selecting a cheddar cheese, it is worth considering the ingredients and their quality. Some brands, like Cabot's cheddar cheese, use a few simple and wholesome ingredients, resulting in a product without added sugar. Miyoko's Creamery offers a plant-based option with less saturated fat and sodium, although it provides less protein than dairy cheese. For those with lactose sensitivities, longer-aged cheddars like Tillamook Medium Cheddar are a good choice as the ageing process reduces lactose content.
Overall, while cheddar cheese has its health benefits, it should be enjoyed as part of a balanced diet, being mindful of the recommended daily intake of saturated fat and sodium. By choosing high-quality cheddars and consuming them in moderation, individuals can benefit from the nutritional advantages while minimising potential health risks associated with high-fat cheeses.
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Cheddar's nutritional value
Cheddar cheese is a good source of protein, calcium, and phosphorus, making it a nutritious addition to a balanced diet. It is also a source of vitamin B12, choline, and zinc, which support brain health, cognitive function, and immune system function, respectively. Additionally, some aged cheddar cheeses contain probiotics, which can promote a healthy gut.
However, it's important to note that cheddar cheese is also high in saturated fat and sodium, which can negatively impact heart health if consumed in excess. The American Heart Association (AHA) recommends no more than 13 grams of saturated fat per day, and cheddar cheese can contain around 5.5 grams of saturated fat per serving. For this reason, it is recommended to consume high-fat cheeses sparingly, especially for individuals with high cholesterol or blood pressure.
When choosing a healthier cheddar cheese, it is important to consider the sodium and saturated fat content, as well as the quality of ingredients. For example, Cabot's cheddar cheese is made with only four simple ingredients: milk, cheese cultures, salt, and enzymes. It is standard in terms of saturated fat and sodium levels, and it does not contain any added sugar. Kerrygold's aged cheddar cheese is also a good option, known for its robust Irish flavour and quality.
For those following a dairy-free or vegan lifestyle, there are plant-based options available, such as Miyoko's Creamery Roadhouse Cheddar Cheese Spread, which is made predominantly with cashew milk, coconut oil, and organic rice miso. This plant-based cheese provides less saturated fat and sodium than dairy cheeses but may contain less protein, so it is important to supplement with other plant-based protein sources.
Overall, while cheddar cheese can be a nutritious and delicious addition to a meal, it is important to consume it in moderation as part of a balanced diet.
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Low-lactose cheddars
Cheddar cheese is a favourite among Americans, but when it comes to health, it often gets a bad rap due to its high sodium content and saturated fat content. However, for those who are lactose intolerant, there are still options to enjoy cheddar cheese without experiencing the uncomfortable symptoms associated with lactose intolerance. Lactose intolerance is not an allergy, but rather the body's inability to produce lactase, the enzyme that breaks down lactose, which is the main sugar found in milk.
Hard cheeses such as cheddar, Colby, Swiss, mozzarella, and Monterey Jack are virtually lactose-free, as the cheesemaking process removes most of the lactose, and the remaining lactose is broken down by bacteria over time. Aged cheddars are a good option for those seeking low-lactose cheese, as they have been aged for longer periods, allowing more time for the bacteria to break down the lactose. Cabot, for example, offers a lactose-free variety of its white cheddar cheese, and some of their flavoured cheddars also carry the lactose-free label. Kraft and Cracker Barrel also offer lactose-free cheddar cheese options.
It is important to note that lactose intolerance affects everyone differently, and some people may be able to tolerate small amounts of lactose without experiencing any symptoms. Additionally, those with lactose intolerance may be able to improve their condition over time by gradually introducing small amounts of low-lactose dairy into their diet. Other dairy products that are naturally low in lactose include butter, cream, Greek and Icelandic-style yogurts, and lactose-free milk.
For those who follow a dairy-free or vegan lifestyle, there are also plant-based cheddar cheese options available, such as Miyoko's Creamery Roadhouse Cheddar Cheese Spread, which is made predominantly with cashew milk, coconut oil, and organic rice miso. While this option provides less saturated fat and sodium than dairy cheese, it also contains less protein, so it is important to supplement with other plant-based protein sources.
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Plant-based cheddars
Vegan cheddar is made from plant-based ingredients and comes in many styles and flavours. While it may not taste exactly like traditional dairy cheddar, it does replicate some of the flavours and textures. It is a great alternative for those who are dairy-free or vegan, and it does not cause pain or suffering to cows and other animals.
Babybel Plant-Based White Cheddar
Babybel Plant-Based White Cheddar is mostly made of water, modified food starch, and coconut oil, and has zero protein. While it may not be the best option in terms of nutrition, it has a nice, smooth and solid texture, which not every plant-based cheddar can boast. It comes in slices and has a mild, buttery and plasticky flavour.
Violife Mature Cheddar Slices
Violife Mature Cheddar Slices are a great option if you are looking for a soft and flavourful cheddar that melts well.
Daiya Cheddar
Daiya's Cheddar-style shreds are made with tapioca starch, coconut oil, and chickpea protein. However, they have been described as having a poor texture and a globby consistency when melted.
Go Veggie Cheddar-style shreds
Go Veggie's Cheddar-style shreds are made with modified potato starch as the primary ingredient. This ingredient does not spread like saturated fat and stays in tiny shreds when melted. It also lacks any recognisable cheese flavour.
Kite Hill, Treeline, and Miyoko's
These plant-based cheese brands have been mentioned as winners by the Center for Science in the Public Interest. However, they often come with a hefty price tag.
The Laughing Cow
The Laughing Cow carries a few plant-based products, including a spreadable cheese alternative in original and garlic and herb flavour. The cheese is made with almond milk and fortified with vitamin B12, which helps prevent anemia and nervous system damage.
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Frequently asked questions
The healthiest cheddar cheese will be one that is low in sodium and saturated fat. While all cheddars are relatively high in saturated fat, some are lower than others. For example, Swiss cheese, mozzarella, goat, and ricotta cheeses are all lower in sodium and saturated fat than other cheeses.
Tillamook Medium Cheddar is a healthy option when it comes to cheddar cheese. The brand is known for producing high-quality, healthy dairy products made without artificial growth hormones. Their cheddar is aged for up to 10 years, which enhances its flavour and reduces lactose content.
Yes, Miyoko's Creamery offers a delicious and healthy plant-based Roadhouse Cheddar Cheese Spread. It is predominantly made with cashew milk, coconut oil, and organic rice miso. This cheese provides less saturated fat and sodium than other brands and contains no added sugars.
Cheddar cheese is a good source of protein, calcium, and phosphorus, making it a nutritious addition to a balanced diet. It also contains vitamin B12 and choline, which support brain health and cognitive function. Cheddar is also a source of zinc, which is important for immune system function.
To maintain the freshness and quality of cheddar cheese, it should be stored wrapped in wax or parchment paper in an airtight container or a resealable plastic bag.
