Cheese

Nutrition

NUTRITIONAL INFORMATION

Cheese is a concentrated source of many of milk’s nutrients. It takes about 10 pounds (5 quarts) of milk to make 1 pound of whole milk cheese, making cheese a nutrient-dense food. Cheese provides calories; high-quality protein; vitamins such as A, riboflavin (B2) and B12; and minerals such as calcium, phosphorus and zinc. The chart below gives the nutritional profile of some popular cheeses in common serving sizes. The Nutrition Facts label on cheese products also provides nutritional information. For individuals wishing to lower their calorie or fat intake, a variety of lowfat cheeses are available.

These include:

Lowfat Cheese:: 3 grams (g) or less of fat per reference amount (1 oz for most cheeses, 4 oz for cottage cheese)
Reduced-Fat Cheese:: 25% less fat per reference amount than its full fat counterpart
Fat-Free Cheese:: less than 0.5 gram (g) of fat per reference amount

UNIQUE HEALTH BENEFITS

Consuming cheese immediately after meals or as a between-meal snack helps to reduce the risk of tooth decay. Certain cheeses— aged Cheddar, Swiss, blue, Monterey Jack, Brie, Gouda and processed American cheese— have been shown to help prevent tooth decay. Calcium, phosphorus and other components in cheese may contribute to this beneficial effect.

A NUTRITIONAL LOOK AT CHEESE

	Calories Kcal	Fat g	Calcium mg
Serving size	Calories Kcal	Fat g	Calcium mg
American, Pasteurized Process,1 ounce	106	8.4	174
Cheddar,1 ounce	114	8.9	204
Cottage,1/2cup	81	1.1	68
Cream Cheese,1 ounce	98	9.3	22
Mozzarella, part-skim (low moisture),1 ounce	79	4.6	207
Source: USDA Nutrient Database for Standard Reference.

Sources: National Dairy Council and Webstop