Dairy

Cheese

Health
ScoreC

Cheese is a nutrient-dense dairy product concentrated in protein, calcium, and phosphorus, making it a calorie-efficient source of bone-supporting minerals and complete amino acids.

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Why Cheese scores 56

Nutrient density19

Protein quality14

Fiber content0

Healthy fats3

Bioactive compounds8

Glycemic impact10

Top nutrients

% Daily Value per 1 oz (30 g)

Phosphorus 19%Calcium 18%Vitamin B12 17%Selenium 13%Zinc 11%

Nutrition

per_100g

451

Calories

41.6g

Protein

3.7g

Carbs

30g

Fat

Fiber

Health benefits

Supports bone mineral density and reduces osteoporosis risk

strong evidence

High calcium (800mg) and phosphorus (807mg) content provides essential minerals for bone matrix formation and mineralization; vitamin K2 in aged cheeses activates osteocalcin for calcium binding

Promotes muscle maintenance and supports post-exercise recovery

strong evidence

Complete protein profile (41.6g per 100g) containing all essential amino acids stimulates muscle protein synthesis; leucine content is particularly high

Enhances cognitive function and supports neurological health

moderate evidence

Choline (15.4mg) serves as precursor for acetylcholine neurotransmitter and phosphatidylcholine for myelin formation; bioactive peptides from fermentation have neuroprotective properties

Improves satiety and supports metabolic regulation

moderate evidence

High protein and fat content slows gastric emptying and triggers cholecystokinin release, promoting prolonged satiety and reducing subsequent calorie intake

Provides selenium for antioxidant defense and thyroid function

moderate evidence

Selenium (23.9mcg per 100g) is incorporated into selenoproteins including glutathione peroxidase, protecting against oxidative stress and supporting thyroid hormone metabolism

Pairs well with

·Pair with leafy greens (spinach, kale) because vitamin K in greens synergizes with cheese's calcium and vitamin K2 to optimize bone mineralization
·Combine with whole grain crackers or legumes because fiber slows cheese's fat absorption and stabilizes blood glucose response
·Pair with tomatoes or red peppers because vitamin C in these foods enhances iron absorption from cheese and supports collagen synthesis
·Combine with nuts (almonds, walnuts) because shared magnesium and fat content improves mineral absorption and extends satiety

Practical tips

·Best timing: Cheese's complete amino acid profile and satiety properties make it suitable throughout the day; post-workout consumption within 2 hours leverages protein for muscle recovery
·Choose aged cheeses (Parmesan, Gruyère) over fresh varieties—longer fermentation increases vitamin K2 bioavailability and reduces lactose content
·Store hard cheeses wrapped in parchment paper at 35-40°F; soft cheeses at coldest refrigerator shelf; rewrap after cutting to prevent mold development
·Consume cheese portions at 1-2 oz (28-56g) per serving to manage saturated fat intake while obtaining nutrient benefits without excessive calorie load
·Pair cheese with meals containing polyphenols or carotenoids to mitigate any pro-inflammatory effects from saturated fat through antioxidant buffering