cheese & healthy eating

Did you know?

Cheese can fit into almost any eating plan. This brochure
provides statistics, facts and nutrition information on
cheese and how it can help meet health and wellness needs.

Other countries have higher cheese consumption, yet lower incidence

of hypertension and obesity.
• H ypertension affects 16.5 percent of French adults compared with
31.3 percent of U.S. adults.1,2,3,4

68
Cheese consumption 57 50
per capita, in lbs. 33 34
% of obese adults 18 11 16

Greece France Germany United

States
Sixteen percent of teenagers and 26 percent of
adults are reducing or not eating meat in their
diets and both are looking for additional sources
of protein.5
• C heese can help fill the protein gap. Cheese contributes
high-quality protein as well as calcium, phosphorus and Fast facts
vitamin A to the American diet. • It takes 10 pounds of milk to make 1 pound of cheese.
• U .S. preteen and teenage girls 9 to 18 are at risk for • T he dairy food group is the top source of dietary calcium
not getting enough calcium according to the Institute in the American diet.8
of Medicine.6
• Cheese is the No. 2 source of dietary calcium for
• A s part of a healthy, balanced diet, cheese can help fill Americans.8
this gap. Most cheeses are a good to excellent source
• C heese is more than just calcium; it also provides
of calcium.
high-quality protein needed to help stay healthy.
• C heese may help children eat more fruits, vegetables • F or those with lactose intolerance, cheese can be an
and whole grains.
important source of calcium. Natural cheeses such as
• A recent study indicates that the visible addition of Cheddar, Colby, Monterey Jack, mozzarella and Swiss
cheese to various middle school menu offerings may contain minimal amounts of lactose, because most of
help increase the consumption of fruits, vegetables and the lactose is removed when the curds are separated
whole grains compared with these items without cheese.7 from the whey in the cheese making process.
Pairing foods with cheese potentially helps to increase
•M
 ost dairy foods are gluten-free. Natural cheeses
total nutrient intake to improve diet quality.
are gluten-free and in the case of cheeses that have
added flavors or are processed, check the food label’s
ingredient list to make sure ingredients sourced from
wheat, barley or rye aren’t added.
Cheese
… a few simple ingredients
Cheese is a complex food made from a few simple
ingredients. Cheese makers have developed thousands
of varieties of cheese around the world, each with a unique
taste, texture and nutritional profile. No cheese is the
same — there are many standards of identity for cheese,
because there are a number of ways to adjust the basic
recipe to get a distinct product (e.g., Cheddar, Swiss, blue,
Brie, mozzarella, etc.).
Natural cheese is made from four basic ingredients:
milk, salt, starter culture or “good bacteria” and an
enzyme called rennet. The nutrients found in cheese
(e.g., calcium, protein, phosphorus) are there because milk
is the main ingredient in cheese.9 Salt is needed to finish
the transformation of liquid milk into enjoyable cheese.
Salt also acts as a natural preservative.10
Process cheese is made from high-quality natural cheese
so it also provides important nutrients such as calcium,
phosphorus and protein. And it can be made to have
more calcium as well as added vitamin D. Historically,
process cheese was used to provide shelf-stable cheese
for wartime and for shipping to warmer climates.11,12,13

The processing halts the aging process so the cheese

maintains its flavor, texture and smoothness. Process cheese
is customizable for flavor and qualities such as a smooth
melt that make it a versatile, tasty and easy-to-use food.
The amount of salt used impacts firmness, flavor, food
safety and preservation.10

Cheese has been around for centuries and is rich in culture

• Its origins date back to ancient times when travelers • Cheese making was common in the Roman Empire
from Asia are believed to have brought the art of cheese and the Romans passed on their knowledge to the rest
making to Europe. According to an ancient legend, of Europe. The art of cheese making flourished. The
the first cheese was accidentally made by an Arabian Pilgrims included cheese in the Mayflower’s supplies for
merchant who carried his milk in a pouch made from an their voyage to America in 1620. Once in the New World,
animal’s stomach. The rennet in the lining of the pouch the craft of cheese making spread quickly.14
combined with the heat of the sun and caused the milk
to separate into curd and whey. That night he found • The cheese making process is an art with roots going
that the whey satisfied his thirst, and the cheese (curd) back to Biblical times, and is a sustainable and natural
satisfied his hunger.14 food that helps keep cultures, communities and families
vibrant and healthy today.14
Cheese can fit into
almost any eating plan
Because there are so many different types of More than 300 different cheeses in the U.S. and 2,00019 in the
cheese, it’s a nutritious choice that easily fits world can be classified into eight categories:20
into most eating plans — the Dietary Guidelines
for Americans (DGA) general population Blue A characteristic of varieties that develop blue or
recommendations and many of its meal plans; the green streaks of harmless, flavor-producing mold
throughout the interior. Generally, veining gives
Dietary Approaches to Stop Hypertension (DASH) cheese an assertive and piquant flavor. Examples:
diet, diabetic, Mediterranean, plant-based, vegetarian, Roquefort, Gorgonzola and Danish blue.
gluten-free and low-lactose, among others.
Hard Well-aged, easily grated and primarily used in
cooking. Examples: Parmesan, Romano and Asiago.
What about fat?
Cheese accounts for only 9 percent of the total fat Pasta Filata Curds are heated and stretched or kneaded before
being molded into shape. Stretches when melted.
and 16 percent of the saturated fat in the U.S. diet.15
Examples: mozzarella, string and provolone.
Emerging research has shown simply reducing
saturated fat in the diet is not associated with a Processed A blend of fresh and aged natural cheeses that
decreased risk of heart disease or cardiovascular have been shredded, mixed and heated with an
addition of an emulsifier salt, after which no
disease.16 And scientists from Harvard have
further ripening occurs. Examples: American
identified a component in dairy fat that may reduce cheese and process cheese spreads.
the risk of type 2 diabetes.17
Semi-hard A classification of cheese based upon texture.
What about sodium? Examples: Colby, Cheddar, Edam and Gouda.

Salt/sodium plays an important role in cheese Semi-soft A wide variety of cheeses made with whole milk
making. The majority of the sodium in the U.S. diet that melt well when cooked. Examples: Monterey
Jack, brick, Fontina, Havarti and Muenster.
(92 percent) comes from sources other than cheese
(see chart below).18 Cheese contributes only 8 percent
Soft and Fresh Have high moisture content, typically made with
of the sodium.18 Salt is a vital part of the cheese the addition of lactic acid cultures. Examples:
making process, as it controls moisture, texture, cottage cheese, cream cheese, Feta, Mascarpone,
taste, functionality and food safety. So, salt cannot be ricotta and queso blanco.
completely eliminated; however, some cheeses require
Soft-ripened Classification of cheese based upon texture.
less than others. Examples: Brie and Camembert.

3.5%
Sources of sodium in the 6.5%
diet by food groups18

Salt as Ingredient
7.8% 22.7%
Other Foods
Grain Products
Meat, Fish, Poultry 15.7%
Cheese 22.5%
Vegetables
Dairy, Other 21.5%
What’s your type?21
Looking to lower the sodium in your diet? Watching lactose in your diet?
Try: Swiss, Monterey Jack, ricotta, Port de Salut or Try: Cheddar, Swiss, Monterey Jack or mozzarella.
Parmesan (1 Tbsp). Also try lower sodium varieties of
Colby-Jack, provolone, Muenster, mozzarella or Cheddar. *A blend of cheeses

Watching the fat in your diet?

Try: Parmesan, Romano (grated) or part-skim mozzarella.
Also try lower fat options of cottage, ricotta, Cheddar, Did you know?
Swiss, Parmesan, Colby, Muenster, provolone, Mexican If you are looking to lower the sodium in
blend* or American (process). your diet, one tip is to choose a cheese
based on firmness and age. In general,
Need more calcium in your diet?
Try: Swiss, Cheddar, ricotta, mozzarella, Monterey Jack,
softer, less-aged cheeses require less salt
Gouda, queso blanco, Mexican blend* or Colby. than harder, aged varieties. Lower-sodium
and lower-fat cheeses also are available.
Looking for more protein options for your diet? Get more help on a cheese to meet your
Try: Swiss, cottage, ricotta, mozzarella, Monterey Jack,
individual needs in the chart below.21
Cheddar, Gouda, Colby, Port de Salut, provolone,
Mexican blend* or Muenster.

Per 1 oz. (unless noted) Swiss Monterey Ricotta, Cheddar Mozzarella, Brie Process Blue
Jack part-skim part-skim American
(1/2 cup) (1 slice/21 g)

Calories 106 104 171 114 72 95 79 100

Protein 8g 7g 14 g 7g 7g 6g 5g 6g

Calcium 224 mg 209 mg 337 mg 204 mg 222 mg 52 mg 116 mg 150 mg

Phosphorus 161 mg 124 mg 227 mg 145 mg 131 mg 53 mg 108 mg 110 mg

Fat 8g 8g 10 g 9g 4.5 g 8g 7g 8g

Sodium 54 mg 150 mg 155 mg 176 mg 175 mg 178 mg 263 mg 395 mg

Lactose 0.02 g 0.14 g 0.38 g 0.07 g 0.32 g 0.13 g 0.11 g 0.14 g

Cheese and its nutrients offer
health benefits
Cheese can help fill Nutrient provided
by cheese: Nutrient’s role in the body:
nutrient gaps
Calcium Helps build and maintain strong bones and teeth;
• Cheese can provide calcium for people who also important for nerves, muscle contraction and
blood clotting.
don’t meet daily recommendations and risk
poor bone health. Phosphorus Helps strengthen bones and generate energy in
the body’s cells.
• Cheese also provides protein, phosphorus,
vitamin A and zinc to the U.S. diet.15 Protein Builds and repairs tissues in the body while helping
to balance fluids, transport nutrients and aid in
• Cheese not only tastes great, it’s a muscle contraction.
convenient, portable and versatile food.
Vitamin A Helps maintain normal vision, skin and immune
When paired with fruits, vegetables and system; also important for bone growth.
whole grains, it may help people eat
Zinc Supports the immune system, wound healing and
more of these recommended food groups, ability to smell and taste.
including dairy.

Choose calories by the company they keep

Cheese provides only 5% of the Natural cheese is made with four simple ingredients, and process cheese is
calories in the U.S. diet, but also:15 made from natural cheese. Cheese is a high-quality food rich in nutrients that
Calcium 21% has been, and continues to be, part of a healthy eating plan. Many cheeses
Phosphorus 11% are excellent sources of calcium and good sources of high-quality protein and
phosphorus — providing three nutrients particularly important for helping to
Protein 9%
build and maintain healthy bones.21,22 Some natural and process cheeses are
Vitamin A 9% fortified with vitamin D.
Zinc 8% While nutrient profiles vary due to the large variety of cheeses, cheese
contributes essential nutrients for good health to the U.S. diet, including
calcium, phosphorus, protein, vitamin A and zinc. See chart to the left.

What is a serving
size of cheese?23
•1/ 1
2 ounces of natural cheese

or 2 ounces of process cheese. Dairy industry working voluntarily

• About four dice-size cubes is a to address sodium in cheese
visual reminder of a serving
Despite the fact that cheese contributes only 8 percent
of cheese.
of the sodium to the U.S. diet, cheese makers are
working together to proactively address public health
as well as meet people’s needs and lifestyles. Cheese
makers continue to lead process control and product
innovations as part of the solution to help lower
sodium — all while maintaining strict expectations
for food safety and taste.
References
1 International Dairy Federation. Bulletin of the International Dairy Federation 446/2010: The World Dairy Situation 2010.
2 Tibi-Levy Y, de Pouvourville G, Westerloppe J, Bamberger M. The cost of treating high blood pressure in general practice in France. Eur J Health Econ. 2008;9(3):229-236.
3 Centers for Disease Control and Prevention. High Blood Pressure Frequently Asked Questions. Available at: http://www.cdc.gov/bloodpressure/faqs.htm. Accessed November 18, 2010.
4 Organisation for Economic Co-operation and Development (OECD). Available at: http://www.oecd.org/document/35/0,3343,en_21571361_44315115_46064099_1_1_1_1,00.html.
Accessed March 8, 2011.
5 DMI Emerging Diets Research, 2010. Available at: http://www.usdairy.com/Health/ConsumerTrendsProteinLocal/Pages/Market%20Insights.aspx.
6 IOM (Institute of Medicine). Dietary Reference Intakes for Calcium and Vitamin D. Washington, D.C.: The National Academies Press; 2011:480.
7 Donnelly JE, Sullivan DK, Smith BK, et al. The Effects of Visible Cheese on the Selection and Consumption of Food Groups to Encourage in Middle School Students.
J Child Nutr Manag. 2010;34(1). Available at: http://schoolnutrition.org/Content.aspx?id=14040.
8 Fulgoni III VL, Keast DR, Quann EE, Auestad N. Food sources of calcium, phosphorus, vitamin D, and potassium in the U.S. Presented at Experimental Biology, Anaheim, Calif.
April 24-29, 2010.
9 Cheesemaking: A Wisconsin Tradition. Available at: http://trade.eatwisconsincheese.com/wisconsin/how_cheese_is_made.aspx. Accessed February 15, 2011.
10 Guinee TP. Salting and the role of salt in cheese. International Journal of Dairy Technology. 2004;57(2-3):99-109.
11 Ustunol Z. Processed Cheese: What is that stuff anyway? Michigan Dairy Review. 2009. Available at: https://www.msu.edu/~mdr/vol14no2/ustunol.html. Accessed February 6, 2011.
12 What’s That Stuff? Chemical & Engineering News. 2000;78(6):51. Available at: http://pubs.acs.org/cen/whatstuff/stuff/7806sci2.html. Accessed February 16, 2011.
13 Kraft Foods. Kraft History: JL Kraft. Kraft.com. Available at: http://www.kraft.com.au/products/krafthistory/fredwalkerfounder/jlkraft.aspx. Accessed May 16, 2011.
14 International Dairy Foods Association. Available at: http://www.idfa.org/resource-center/industry-facts/cheese/. Accessed February 16, 2011.
15 Dairy Research Institute™, NHANES (2003-2006). Ages 2+ years. Data Source: Centers for Disease Control and Prevention, National Center for Health Statistics, National Health
and Nutrition Examination Survey. Hyattsville, Md.: U.S. Department of Health and Human Services, Centers for Disease Control and Prevention. 2003-2004; 2005-2006. Available
at: http://www.cdc.gov/nchs/nhanes.htm.
16 Siri-Tarino PW, Sun Q, Hu FB, Krauss RM. Meta-analysis of prospective cohort studies evaluating the association of saturated fat with cardiovascular disease. Am J Clin Nutr.
2010;91(3):535-546.
17 Mozaffarian D, Cao H, King IB, et al. Trans-Palmitoleic Acid, Metabolic Risk Factors, and New-Onset Diabetes in U.S. Adults: A Cohort Study. Ann Intern Med. 2010;153(12):790-799.
18 Hentges E. Sources of Sodium in the Food Supply. Paper presented at: Institute of Medicine Committee on Strategies to Reduce Sodium Intake, Information-Gathering Workshop;
2009; Washington, D.C.
19 International Dairy Foods Association. Available at: http://www.idfa.org/news--views/media-kits/cheese/cheese-facts/. Accessed February 16, 2011.
20 Wisconsin Milk Marketing Board. Available at: http://www.eatwisconsincheese.com/cheese/cheesecyclopedia.aspx. Accessed March 10, 2011.
21 U.S. Department of Agriculture, Agricultural Research Service. 2010. USDA National Nutrient Database for Standard Reference,
Release 23. Nutrient Data Laboratory Home Page. Available at: http://www.ars.usda.gov/ba/bhnrc/ndl. Accessed March 9, 2011.
22 U.S. Department of Health and Human Services. Bone Health and Osteoporosis: A Report of the Surgeon General.
Rockville, Md.: U.S. Department of Health and Human Services, Office of the Surgeon General, 2004.
23 U.S. Department of Health and Human Services and U.S. Department of Agriculture. Dietary Guidelines for
Americans, 2010. 7th Edition, Washington, D.C.: U.S. Government Printing Office, January 2011.

Education is the true link

between diet and health
Speak with your health care provider for information
specific to your needs.

©2011 Innovation Center for U.S. Dairy® and National Dairy Council®