scored 56/100
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.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 56.
Less a 2.0 anti-nutrient penalty (high saturated fat).
Cheese originated from accidental milk fermentation thousands of years ago and has become a dietary staple across civilizations. The fermentation process concentrates nutrients from milk while reducing lactose, making it more digestible for many people. A 100g serving provides 41.6g protein, 800mg calcium, and 807mg phosphorus—critical for bone mineralization and muscle maintenance. The high choline content (15.4mg) supports cognitive function and methylation pathways. Cheese varieties differ significantly: hard cheeses like Parmesan offer higher mineral density, while softer varieties contain more moisture. The saturated fat content (19g per 100g) has evolved in nutritional understanding—recent evidence suggests it may not uniformly increase cardiovascular risk when consumed in moderation within a balanced diet. The presence of bioactive peptides from casein breakdown and vitamin K2 (especially in aged cheeses) provides additional longevity-relevant benefits. For aging populations, cheese's combination of protein, calcium, and vitamin D (if fortified) supports skeletal health and muscle preservation, critical for preventing frailty.
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
Complete protein profile (41.6g per 100g) containing all essential amino acids stimulates muscle protein synthesis; leucine content is particularly high
Choline (15.4mg) serves as precursor for acetylcholine neurotransmitter and phosphatidylcholine for myelin formation; bioactive peptides from fermentation have neuroprotective properties
High protein and fat content slows gastric emptying and triggers cholecystokinin release, promoting prolonged satiety and reducing subsequent calorie intake
Selenium (23.9mcg per 100g) is incorporated into selenoproteins including glutathione peroxidase, protecting against oxidative stress and supporting thyroid hormone metabolism
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
Breaks a fast
While suitable anytime, consuming moderate portions (1-2 oz) with meals optimizes calcium absorption and prevents excessive calorie concentration; avoid large quantities immediately before sleep if sodium-sensitive to fluid retention
Per 100 g of the default form. Bars show how much higher or lower cheese is than the average across 25 peer foods in this category. Green means a favorable direction; amber means the opposite.
Cheese is classified as a dairy. 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.
Cheese scores 56/100 in Formulate, making it a limited choice nutritionally. Its strongest contributions come from Phosphorus, Calcium, Vitamin B12. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Moderately — it contributes meaningful protein. A 30 g serving provides about 12.5 g of protein (~25% of the 50 g daily value).
Not really. A 30 g serving provides about 0 g of fiber (~0% of the 28 g daily value).
In a 30 g serving, cheese is highest in Phosphorus (~19% DV), Vitamin B12 (~18% DV), Calcium (~18% DV), Selenium (~13% DV).
Yes — it fits comfortably in most keto plans. A 30 g serving has about 1.1 g of net carbs (1.1 g total minus 0 g fiber).
Best any time of day. 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
A typical serving is around 30 g (~135 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating cheese alongside several other dairy sources.
Cheese falls into the dairy (lactose) group, which is a common allergen. If you have a known allergy or sensitivity in this category, avoid it and consult a clinician before adding it back.
Cheese pairs nicely 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.
High saturated fat.
Encyclopedia entries that supply the same signature nutrients cheese contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients cheesecontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.