Cheese - Nutrition Facts, Health Benefits & Recipes
Nutritional Information (100g)
Cheese is a versatile dairy product that varies in nutritional content based on its type. Generally, it is rich in protein and calcium, but can also be high in fat and sodium.
- Calories: Varies by type (e.g., Cheddar: 402 kcal, Mozzarella: 280 kcal)
- Carbohydrates: Varies by type (e.g., Cheddar: 1.3 g, Mozzarella: 3 g)
- Fiber: 0 g
- Sugar: Varies by type (e.g., Cheddar: 0.5 g, Mozzarella: 0.5 g)
- Protein: Varies by type (e.g., Cheddar: 25 g, Mozzarella: 28 g)
- Fat: Varies by type (e.g., Cheddar: 33 g, Mozzarella: 17 g)
- Calcium: Varies by type (e.g., Cheddar: 721 mg, Mozzarella: 505 mg)
- Vitamin A: Varies by type
- Sodium: Varies by type (e.g., Cheddar: 621 mg, Mozzarella: 600 mg)
Cheese provides essential nutrients but should be consumed in moderation due to its high fat and sodium content.
Health Benefits of Cheese
- Rich in Protein: Cheese is a good source of high-quality protein, important for muscle growth and repair.
- High in Calcium: Cheese provides a significant amount of calcium, essential for bone health.
- Supports Bone Health: The combination of calcium and vitamin A in cheese supports bone strength and overall health.
- Versatile Ingredient: Cheese can be used in a variety of recipes, adding flavor and texture to meals.
Potential Risks and Side Effects
- High in Calories and Fat: Cheese is calorie-dense and high in saturated fat, which can contribute to weight gain if consumed in excess.
- High Sodium Content: Many types of cheese are high in sodium, which can impact blood pressure levels.
- Lactose Intolerance: Some individuals may experience digestive issues due to lactose in cheese.
Delicious Cheese Recipes
1. Cheese Fondue
A classic dish perfect for gatherings, featuring melted cheese and assorted dippers.
Ingredients:
- 200g Gruyère cheese
- 200g Emmental cheese
- 1 clove garlic
- 300 ml dry white wine
- 1 tbsp lemon juice
- 2 tbsp cornstarch
- Freshly ground black pepper
Instructions:
Rub the inside of a fondue pot with the garlic. In a separate pot, heat the wine and lemon juice. Gradually add the cheese, stirring constantly. Once melted and smooth, stir in the cornstarch. Serve with bread, vegetables, and other dippers.
2. Stuffed Cheese Chicken
Juicy chicken breasts filled with a creamy cheese filling.
Ingredients:
- 4 chicken breasts
- 1 cup shredded cheese (cheddar or mozzarella)
- 1/2 cup cream cheese
- 1/4 cup chopped fresh herbs (e.g., parsley, thyme)
- Salt and pepper to taste
- 2 tbsp olive oil
Instructions:
Preheat oven to 180°C (350°F). Mix the shredded cheese, cream cheese, and herbs. Cut a pocket into each chicken breast and fill with the cheese mixture. Season with salt and pepper. Heat olive oil in a skillet and sear the chicken on both sides until golden brown. Transfer to the oven and bake for 20-25 minutes, or until fully cooked.