1 serving (28 grams) contains 113 calories, 6.4 grams of protein, 9.4 grams of fat, and 0.9 grams of carbohydrates.
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Nutrition Information
Calories |
965.8 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 80.3 g | 102% | |
| Saturated Fat | 51.3 g | 256% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 247.9 mg | 82% | |
| Sodium | 1487.2 mg | 64% | |
| Total Carbohydrates | 7.7 g | 2% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 1.7 g | ||
| protein | 54.7 g | 109% | |
| Vitamin D | 51.3 mcg | 256% | |
| Calcium | 1709.4 mg | 131% | |
| Iron | 1.7 mg | 9% | |
| Potassium | 222.2 mg | 4% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Dairy cheese
Cheese is a dairy product made by curdling milk and separating the solids (curds) from the liquid (whey). Originating thousands of years ago, cheese has been a staple in cuisines from Europe, the Middle East, and beyond. It comes in various textures and flavors, from soft brie to sharp cheddar. Nutritionally, cheese is a good source of protein, calcium, and fat, while also providing essential vitamins like B12 and A, as well as minerals like zinc and phosphorus. However, it can be high in saturated fat and sodium depending on the type. One ounce of cheddar cheese, for instance, contains approximately 115 calories, 7 grams of protein, and 9 grams of fat, alongside 200 milligrams of calcium, which is about 15% of the daily recommended intake for adults.
Health Benefits
- Cheese is rich in calcium, supporting strong bones and teeth and contributing to over 15% of the daily calcium requirement in one serving.
- It provides vitamin B12, which is essential for red blood cell formation and maintaining healthy nerve function.
- Cheese is a significant source of high-quality protein, aiding muscle repair and growth.
- Zinc in cheese strengthens the immune system and supports skin health.
- Cheese contains conjugated linoleic acid (CLA), which may support heart health in moderate amounts.
Dietary Considerations
Selection and Storage
Store cheese in the refrigerator at 34-38°F, ideally wrapped in wax paper and placed in an airtight container to maintain freshness and prevent drying. Soft cheeses should be consumed within 1-2 weeks, while harder cheeses may last several months.
Common Questions About Dairy cheese Nutrition
Is dairy cheese high in protein?
Yes, dairy cheese is a good source of protein, with approximately 6-8 grams of protein per 1-ounce serving, depending on the type of cheese. Cheddar and Parmesan cheeses are particularly high in protein, making them ideal for those looking to increase their protein intake.
Can I eat dairy cheese on a keto diet?
Absolutely, dairy cheese is highly compatible with a keto diet due to its low carbohydrate content. Most hard and semi-hard cheeses, like cheddar, gouda, and Parmesan, contain less than 1 gram of carbohydrates per ounce, making them a great option for keto-friendly meals or snacks.
What are the health benefits and concerns of eating dairy cheese?
Cheese provides calcium, vitamin B12, and phosphorus, which are important for bone health and energy production. However, some cheeses can be high in saturated fat and sodium, which might be a concern for individuals with heart health issues. Moderation is key to incorporating cheese into a balanced diet.
What is the recommended serving size for dairy cheese?
A standard serving size for dairy cheese is about 1 ounce, or roughly the size of your thumb. This serving typically contains around 100-120 calories, depending on the type of cheese. It's important to measure servings to avoid consuming excess calories and sodium.
How does dairy cheese compare to non-dairy alternatives?
Dairy cheese generally contains more protein and calcium compared to non-dairy alternatives. However, non-dairy cheeses made from ingredients like nuts or coconut typically have fewer calories and less saturated fat. Non-dairy options are suitable for vegans or those with dairy intolerances, but may lack the same flavor profile as traditional dairy cheese.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
