Nutritional Information

U.S. cheese is a concentrated source of many of milk's nutrients. Almost all of milk's proteins, minerals (e.g. calcium, phosphorus and magnesium), fat and fat-soluble vitamins are retained in the curd during manufacture, making cheese an excellent source of these nutrients. Aging or ripening influences the nutritional value of cheese. For example, several B vitamins, as well as folic acid, biotin and pantothenic acid, are synthesized by the cheese microflora during the ripening of cheese.

U.S. cheeses can also be used to increase the nutrient density of food products, and as a good source of other health-promoting factors.

Calcium

Most cheese varieties are good to excellent sources of calcium, and cheese ingredients are a good choice for increasing the calcium content of menu items and prepared foods. Calcium is especially important for women, who need to increase their consumption of calcium to prevent bone loss associated with osteoporosis. Adults do not outgrow their need for this mineral.

Cheeses are not only rich in calcium, but the calcium in cheese is readily available and well absorbed. Cheeses contain other essential nutrients in addition to calcium, which are also important to bone health and overall health.

Increasing dietary calcium, such as from dairy foods, increases bone mass, reduces bone loss, and helps reduce the risk of osteoporotic fractures. Increased calcium intake is also reported to lower blood total and LDL cholesterol. The following table compares the calcium nutritional density (mg of calcium/ 100 Kcal) of several U.S. cheeses.

*Note: This information is provided for general information only. Content varies within a range for each cheese type. Source: USDA Nutrient Database for Standard Reference, Release 18, 2005.

Protein

The protein in cheese is high-quality casein protein. It contains all the essential amino acid in amounts needed by humans, and also contains the essential amino acids in amounts proportional to the body's need for them. The amino acids are in digestible forms, so that sufficient amounts reach the body's cells, permitting them to make the proteins they need.

*Note: This information is provided for general information only. Content varies within a range for each cheese type. Source: USDA Agriculture Handbook No. 8-1. Protein content adjusted to nearest unit.

Minerals

Generally, cheeses that are high in calcium also contain appreciable amounts of other minerals such as magnesium, phosphorus, potassium, zinc, and sodium. For example, many cheeses provide between 20 and 50 mg of magnesium per 100 g. Manufacturing procedures can affect the content of several minerals.

Fat and Saturated Fat

Traditional cheese varieties vary widely in the amount of fat and saturated fat they contain. Fat is necessary in the human diet to transport the fat-soluble vitamins A, D, E and K into the body.

Many varieties of cheese are available in reduced-fat, lowfat and fat-free options. Among traditional varieties of U.S. cheeses, there is also wide variation in levels of fat, from richer-tasting mascarpone, to naturally lower-fat choices such as part-skim mozzarella and ricotta. In general, cheeses are good sources of the essential fatty acids, linoleic and linolenic acids.

Other Health-Promoting Factors

Cheese is a source of many other constituents that are increasingly being shown to be important to human health, particularly in areas of cancer prevention and immune system health. These include conjugated linoleic acid (CLA) as well as sphingolipids, butyric acid and myristic acid. CLA, which is highly concentrated in milkfat and also in cheese, has been found to protect against cancer by protecting cell membranes from oxidation damage. Cheese is a natural source of this important anti-cancer component.

CLA has also been found to enhance the immune system, and reduce inflammation, body fat gain and hypertension. It may also benefit bone health.

Sphingomyelin, present in regular and reduced-fat dairy foods, also has a protective effect against cancer. Through its biologically active metabolites, sphingomyelin has been shown to suppress colon carcinogenesis.

The low lactose content of cheese makes this food highly suitable for individuals who have difficulty digesting lactose. Most hard cheeses contain minimal (1 to 3g/100g) or no lactose.