Cheese is a dairy product produced in a range of flavors, textures, and forms by coagulation of the milk protein casein. It comprises proteins and fat from milk (usually the milk of cows, buffalo, goats or sheep).
Cheese is a good source of calcium and protein, but it can also be high in saturated fats and sodium. A person can consume moderate amounts of cheese as part of a healthy dietary eating plan.
Some people avoid dairy cheese due to a milk allergy or lactose intolerance, because they are on a weight-loss diet, or as part of a vegan diet.
Cheese offers a number of health benefits, some of which are surprising. Whether or not it is a healthful choice depends on the individual and the type and amount of cheese consumed.
Cheese is what’s known as a whole food: a food as close to its natural form as possible, with minimal to no processing.
The nutrition you get from cheese can vary a lot depending on what kind of cheese you eat — and how much. Steer clear of highly processed kinds, as they can contain additives and high levels of sodium.
Beneficial nutrients present in cheese include:
- Protein
- Vitamin A
- Vitamin B12
- Vitamin K
- Zinc
- Calcium
- Vitamin D
One ounce (28 grams) of American cheese contains:
- 104 calories
- 5 grams of protein
- 9 grams of fat (5 grams saturated)
- 1 gram of carbohydrates
- 0 grams of fiber
- 0.6 grams of sugar
- 293 milligrams of calcium
- 468 milligrams of sodium.