Cheese

Any kind of cheese

Source: USDA Nutrient Database. Protein daily value based on ISSN Position Stand for an individual weighing ~150 lbs.

Cheese FAQ

Table of Contents

• Is cheese gluten-free?
• Is cheese keto-friendly?
• Is cheese vegetarian?
• Is cheese vegan?
• Is cheese high in cholesterol?
• Is cheese halal?
• What are some cheese alternatives?
• Is cheese kosher?
• Is cheese high in potassium?
• Is cheese a good source of protein?
• Is cheese paleo?
• Is cheese high in carbs?
• Is cheese high in sodium?
• Is cheese low FODMAP?
• Is cheese low in fiber?
• Is cheese high in purines?
• Does cheese contain lactose?
• Does cheese contain fat?
• Does cheese contain sugar?
• Does cheese contain saturated fat?
• Does cheese contain magnesium?
• Does cheese contain omega-3?
• Does cheese contain vitamin D?
• Does cheese contain zinc?
• Is cheese a good source of antioxidants?
• Is cheese a good source of iron?
• Does cheese contain calcium?
• Does cheese contain vitamin A?
• Does cheese contain Vitamin C?
• Does cheese contain lectins?
• Is cheese high in lysine?
• Does cheese contain acid?
• Is cheese high in histamine?
• Is cheese high in uric acid?
• Does cheese contain phosphorus?
• Does cheese boost testosterone?
• Does cheese contain estrogen?
• Does cheese contain vitamin K?
• Does cheese increase libido?
• Is cheese good for fertility?
• Is cheese high in triglycerides?
• Is cheese whole30 compliant?
• Can you eat cheese on the Atkins diet?
• Can you eat cheese on the Mediterranean diet?

Is cheese gluten-free?

Yes, naturally occurring cheese (fresh, soft, semi-soft, and mature cheeses), is gluten-free. Gluten is a protein found mostly in grains like wheat, barley, and rye. Cheese is produced by the coagulation of the milk protein casein, so it does not contain gluten. When in doubt, check the label to ensure it is free from gluten.

Is cheese keto-friendly?

Cheese is considered keto-friendly as it is high in fat, moderate in protein, and low in carbs. For example, 1 ounce (28 grams) of cheddar cheese contains approximately 9.1 grams of fat, 6 grams of protein, and less than 1 gram of carbohydrates, which fits well within the standard ketogenic diet that typically includes 70%-80% fat, 10%-20% protein, and 5%-10% carbs. Most keto diets limit carbs to 20 to 50 grams, so several slices of cheese would easily be keto-friendly.

Is cheese vegetarian?

No, most cheese is not vegetarian. Traditional cheese is made using rennet, an enzyme that helps milk coagulate, and is produced in the stomach of ruminant animals.

However, many modern cheeses use vegetarian alternatives such as microbial rennet or fermentation-produced chymosin. Brands that are clearly labeled as vegetarian-friendly include most types from Kraft, Organic Valley, and Tillamook.

Is cheese vegan?

Traditional cheese is not vegan as it’s produced from animal milk (such as cows, goats, and sheep) and sometimes uses animal rennet as a coagulator. Vegan cheeses are made using a variety of plant foods including nuts, soy, and root vegetables. Brands offering vegan cheese include Daiya, Follow Your Heart, and Violife. Check the label to ensure that it is labeled as vegan before purchasing.

Is cheese high in cholesterol?

Most cheeses contain cholesterol, but they are not high in cholesterol if watching your serving sizes. For instance, a 1-ounce serving of cheddar cheese contains around 28 milligrams of cholesterol, which is about 9% of the recommended daily intake of 300 milligrams for healthy people. This could easily add up if consuming several slices of cheese.

However, the cholesterol content can vary depending on the type of cheese. For instance, a soft cheese like brie contains less cholesterol, around 21 milligrams per ounce. It’s important to keep in mind that consuming high amounts of cholesterol can lead to health concerns such as heart disease.

Is cheese halal?

Not all cheeses are halal. The halal status depends on the ingredients used during the process of making the cheese. For example, the rennet used in cheese production, which helps coagulate the milk, can be animal-based, plant-based, or microbial-based. If the rennet is derived from a non-halal slaughtered animal, the cheese is not halal. However, many cheese manufacturers produce halal cheeses, which use either plant or microbial rennet or rennet from halal-certified animals.

What are some cheese alternatives?

For those who are lactose intolerant, vegan, or have certain dietary restrictions, there are many alternatives to traditional dairy-based cheese. Nut-based cheeses are quite popular, made from almonds, cashews, and other nuts. They can have a similar texture and taste to dairy cheese. Soy-based cheese is another common alternative. Apart from these, there are also cheeses made from seeds like sunflower seeds, and grains like rice. These alternatives can provide similar flavors and textures while also providing their own unique set of nutrients.

Is cheese kosher?

Not all cheese is kosher. The kashrut law demands particular requirements for cheese to be considered kosher. For instance, the rennet used to curdle the milk should not be derived from a non-kosher animal. Moreover, all equipment used in the cheese-making process should also be kosher. There are many types of cheese available that adhere to these requirements and are certified kosher. It’s always important to look for a reliable kosher certification on the packaging to ensure the cheese is truly kosher.

Is cheese high in potassium?

No, cheese is not high in potassium. On average, 1 ounce cheese slice contains around 21 milligrams of potassium. When compared with the recommended daily intake of 4700 milligrams for adults, this makes cheese not a substantial source of this nutrient.

Is cheese a good source of protein?

No, cheese is not a good source of protein, but it can be if several slices are consumed. An ounce of cheese contains about 6 grams of protein. Given the recommended daily protein intake, which is 46 grams for women and 56 grams for men, consuming several ounces of cheese can contribute to a significant portion of your daily protein needs.

Is cheese paleo?

The paleo diet typically excludes dairy products, including cheese. However, some individuals who follow a more lenient or modified paleo diet may include high-quality, organic, and if possible, raw dairy products like cheese.

Is cheese high in carbs?

No, cheese generally is not high in carbs. A 1-ounce serving of cheddar cheese contains less than 1 gram of carbs, making it a good choice for individuals following a low-carb diet. For reference, the average daily recommended intake of carbs ranges from 225-325 grams for adults, thus cheese contributes minimally to this total.

Is cheese high in sodium?

Most cheeses do tend to be high in sodium. For example, a single ounce of cheese contains about 183 milligrams of sodium. This constitutes about 8% of the recommended daily intake of sodium (2,300 milligrams). It’s worth noting that low-sodium variants of many cheeses are also available.

Is cheese low FODMAP?

FODMAPs are fermentable oligo-, di-, mono-saccharides and polyols which can cause digestive distress in some individuals. Whether or not a cheese is low in FODMAPs often depends on the type of cheese and the processing it has undergone. Hard, ripened cheeses such as Cheddar, Parmesan, and Swiss are considered low FODMAP because most of their lactose (a common FODMAP) has been drained off with the whey. However, softer cheeses like cottage cheese, ricotta, and cream cheese tend to be higher in FODMAPs.

Is cheese low in fiber?

Cheese does not contain any dietary fiber. Any individual looking to increase their daily fiber intake should consider other foods such as fruits, vegetables, and whole grains.

Is cheese high in purines?

Purines are substances found in food that break down into uric acid in the body and can contribute to gout attacks. Cheese is usually considered to be low in purines. For individuals concerned about gout or high uric acid levels, cheese can be a safer choice compared to high purine sources such as certain meats and seafood.

Does cheese contain lactose?

Yes, cheese does contain lactose, although the amount can vary greatly depending on the type of cheese. For example, a one-ounce serving of Swiss cheese contains about 1 gram of lactose, while the same serving of blue cheese contains less than 0.1 grams. Most adults are recommended to have about 12-15 grams of lactose a day, so even those who are lactose-intolerant may be able to tolerate certain cheeses in moderation.

Does cheese contain fat?

Yes, cheese is often high in fat, but again, the amount varies widely depending on the type of cheese and how it’s made. As an example, one slice of cheddar cheese (about 1 ounce) contains around 9 grams of fat, which is about 14% of the recommended daily value based on a 2,000-calorie diet.

Does cheese contain sugar?

Yes, cheese does contain some natural sugars in the form of lactose, but it is usually fairly low in sugar overall. For instance, one slice of cheddar cheese contains just about 0.36 grams of sugar. There are typically no added sugars in cheese.

Does cheese contain saturated fat?

Yes, cheese does contain saturated fat, which is a type of fat that can raise your blood cholesterol levels if consumed in excess. As an instance, one slice of cheddar cheese contains approximately 5 grams of saturated fat, which is about 26% of the recommended daily value based on a 2,000-calorie diet. It’s important to consume cheeses and other sources of saturated fats in moderation to maintain a balanced diet.

Does cheese contain magnesium?

Yes, cheese does contain magnesium but the amount depends on the type of cheese. For example, one ounce of Swiss cheese contains about 21.8 mg of magnesium which is around 5% of the 400 mg recommended daily intake for adults.

Does cheese contain omega-3?

Generally, cheese is not a significant source of omega-3 fatty acids. However, certain types of cheese like those made from grass-fed cow’s milk may contain small amounts. A standard serving of cheddar cheese, for instance, contains around 0.083 g of omega-3 fatty acids, a small amount compared to the recommended daily intake for adults which is 1.1 to 1.6 g.

Does cheese contain vitamin D?

Certain types of cheese, like Swiss and Cheddar, contain some vitamin D but the amounts are quite small. A one-ounce serving of Swiss cheese contains approximately 6 IU of vitamin D, which is well below the recommended daily intake of 600 IU for an average adult.

Does cheese contain zinc?

Yes, cheese does contain zinc. For example, one ounce of cheddar cheese provides about 1.1 mg of zinc. This represents around 9% of the recommended daily intake of 11 mg for adult men and 8 mg for adult women.

Is cheese a good source of antioxidants?

Cheese, particularly aged varieties like blue and Gouda, do provide some antioxidants, however, it cannot be classified as a high source of antioxidants. Antioxidants help combat free radicals in the body, but to get the most benefit, it’s better to consume a wide variety of antioxidant-rich foods like fruits, vegetables, and whole grains.

Is cheese a good source of iron?

Generally, cheese is not considered a significant source of iron. A serving of cheddar cheese (28g) has about 0.19 milligrams of iron. This is less than 1% of the daily recommended intake for the average adult (18mg). Better sources of iron include red meat, shellfish, legumes and fortified cereals.

Does cheese contain calcium?

Yes, cheese is good source of calcium. A one-ounce serving of cheddar cheese (28g) contains about 199mg of calcium, which is 15% of the recommended daily value (1000mg for adults). Calcium is crucial for bone health and certain metabolic functions.

Does cheese contain vitamin A?

Most types of cheese are indeed a good source of vitamin A. A slice (around 28g) of cheddar cheese, for instance, provides approximately 280 micrograms of vitamin A, contributing to about 31% of the recommended daily intake for adults (900 micrograms for men and 700 micrograms for women). Vitamin A plays a vital role in maintaining your eyesight and boosting your immune system.

Does cheese contain Vitamin C?

No, most types of cheese do not contain Vitamin C. This is a nutrient mostly found in fruits and vegetables, not dairy products.

Does cheese contain lectins?

Yes, but in very low quantities. Lectins are a type of protein found in a variety of foods, especially in legumes and whole grains. They are present in dairy products including cheese, but the lectin content is generally significantly reduced during the cheesemaking process due to the high heat and fermentation.

Is cheese high in lysine?

Yes, cheese, especially varieties like Parmesan, are high in lysine. Parmesan cheese contains around 3300 mg of lysine per 100g serving. For reference, the recommended daily intake for lysine is 1000-3000mg for adults, so a 100g serving of Parmesan cheese would meet and even exceed this amount for most people.

Does cheese contain acid?

Yes, cheese does contain acid, which is a critical part of the cheese-making process. The exact amount of acid varies by type of cheese, but it typically has a pH in the range of 4.6 to 5.4, which categorizes it as acidic. This acid is formed during the fermentation process when bacteria converts lactose in the milk into lactic acid. The lactic acid gives cheese its distinct tangy flavor. For those with acid sensitivity or certain digestive disorders, it may be best to consume cheese in moderation to not exacerbate symptoms.

Is cheese high in histamine?

Yes, cheese, especially aged or fermented varieties like blue cheese, cheddar, and Parmesan, are known to be high in histamine. For the most part, cheese contains between 0-2500mg of histamine per kilogram of the product. To give perspective, foods with histamine content over 50mg per kilogram are generally considered high in histamine. But keep in mind individual tolerance to histamine can vary.

Is cheese high in uric acid?

No, cheese is not high in uric acid. Uric acid is a substance formed when the body breaks down purines. While meat, poultry, and fish are rich in purines, most dairy products like cheese are low in purines. That means enjoying cheese in moderation should not significantly elevate levels of uric acid in the body.

Does cheese contain phosphorus?

Yes, cheese is a good source of phosphorus. For instance, one ounce of cheddar cheese contains roughly 127mg of phosphorus, which is about 10% of the recommended daily value (1300mg daily for adults). Phosphorus is vital for the formation of bones, teeth, and cellular health.

Does cheese boost testosterone?

Yes, cheese can help boost testosterone, but not directly. It is rather due to the high zinc content found in some cheeses. For example, Swiss cheese contains about 3.3mg of zinc per 100 grams, which is about 30% of the recommended daily intake (11mg for men, 8mg for women). Zinc is crucial for testosterone production; deficiency can lower testosterone levels. However, it’s also essential to understand that diet alone may not significantly boost testosterone levels if not combined with other healthy lifestyle choices.

Does cheese contain estrogen?

Yes, cheese does contain estrogen. Dairy products in general contain traces of estrogen because they are produced by mammals. The level of estrogen in cheese can vary based on many factors but on average, it can range from 10 to 60 pg/g of fat. It’s important to remember, however, that the estrogen content in cheese is very minimal when compared to the body’s natural estrogen production.

Does cheese contain vitamin K?

Yes, cheese does contain vitamin K, but the amount depends on the type of cheese. For instance, a one-ounce serving of blue cheese contains around 0.17 micrograms of vitamin K, whereas the same amount of Swiss cheese provides around 2.34 micrograms. The daily recommended intake for adults is about 120 micrograms for men and 90 micrograms for women. So while cheese does contain vitamin K, you would need to consume it in larger quantities to meet your daily needed intake from cheese alone.

Does cheese increase libido?

There’s no scientific evidence to support the claim that cheese specifically increases libido. The tryptophan in cheese can help produce serotonin, which contributes to feelings of happiness and well-being, but it doesn’t directly impact libido. Consuming a balanced diet rich in a variety of foods, maintaining a healthy lifestyle and regular exercise are generally more associated with maintaining a healthy libido.

Is cheese good for fertility?

Full-fat cheeses might be beneficial for fertility. One study published in the journal “Human Reproduction” found that women who consumed one or more servings of whole milk or dairy foods high in fat (like cheese) per day were 27% less likely to experience infertility related to ovulation, compared to those who consumed primarily low-fat dairy. This doesn’t mean that excessively consuming cheese would increase fertility, and maintaining a balanced and varied diet is key in promoting overall reproductive health.

Is cheese high in triglycerides?

No, cheese itself does not contain triglycerides. However, cheese is high in dietary fats. These fats can be broken down and converted into triglycerides in your body if you consume more calories than you use. Triglycerides are a form of fat that our body utilizes for energy, but high levels can lead to weight gain and other health problems. Therefore, moderation is key when eating cheese. The American Heart Association recommends that 25-35% of your daily calorie intake come from fat.

Is cheese whole30 compliant?

Some cheese varieties are not compliant with the Whole30 diet. The Whole30 program emphasizes whole foods and the elimination of sugar, alcohol, grains, legumes, soy, and dairy. Therefore, traditional dairy-based cheeses are not allowed. However, certain non-dairy, plant-based cheeses may meet Whole30 requirements, as long as they don’t contain any non-compliant ingredients.

Can you eat cheese on the Atkins diet?

Yes, you can eat cheese on the Atkins diet. The Atkins diet is a low-carbohydrate diet, and cheese typically has a low carbohydrate content. For example, a 1-ounce serving of cheddar cheese contains less than 1 gram of carbohydrates. However, like all foods, cheese should be eaten in moderation on the Atkins diet due to its high fat content.

Can you eat cheese on the Mediterranean diet?

Yes, cheese is part of the Mediterranean diet, but it’s generally consumed in moderate amounts. The Mediterranean diet primarily emphasizes foods like fruits, vegetables, whole grains, legumes, and lean proteins, but it also includes dairy products such as cheese and yogurt. A common cheese in the Mediterranean diet, feta, contains around 75 calories, 6 grams of fat, and 4 grams of protein per ounce. The Dietary Guidelines for Americans recommends a daily dairy intake of 3 cups for adults, but remember that cheese servings are typically smaller than other types of dairy like milk and yogurt.