Cheese
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.
Variants (4)
Nutrition · per ~30 g serving · ≈ a 1 oz slice (thumb-sized)
- Vitamin B120.42 mcg18% DV
- Riboflavin0.12 mg9% DV
- Thiamin0.01 mg1% DV
- Choline4.6 mg<1% DV
- Vitamin A37.5 iu<1% DV
- Folate3.0 mcg<1% DV
- Niacin0.10 mg<1% DV
- Vitamin E0.08 mg<1% DV
- Vitamin K0.60 mcg<1% DV
- Phosphorus242.1 mg19% DV
- Calcium240.0 mg18% DV
- Selenium7.2 mcg13% DV
- Zinc0.96 mg9% DV
- Magnesium15.3 mg4% DV
- Iron0.28 mg2% DV
- Copper0.01 mg1% DV
- Sodium18.9 mg<1% DV
- Potassium32.1 mg<1% DV
- Cholesterol23.7 mg
- Saturated Fat5.7 g
- Monounsaturated Fat2.6 g
- Polyunsaturated Fat0.20 g
- Vitamin D0.18 iu
- Choline~45 mg
- Glutathione~4.5 mg
Score · 76/100
Vitamins & minerals packed in relative to calories — the single biggest driver of the score.
How much protein it delivers, by absolute grams and per calorie.
Dietary fiber for gut health, satiety and steadier blood sugar.
Fat quality — unsaturated vs saturated, and trans-fat free.
Polyphenols, flavonoids and other beneficial plant compounds for this food group.
Low sugar with a high fiber-to-carb ratio scores best — gentler on blood sugar.
- Phosphorus65% DV
- Calcium62% DV
- Vitamin B1258% DV
- Selenium44% DV
- Zinc35% DV
Overview
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.
Health Benefits (5)
- Supports bone mineral density and reduces osteoporosis riskstrongHigh 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 recoverystrongComplete 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 healthmoderateCholine (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 regulationmoderateHigh 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 functionmoderateSelenium (23.9mcg per 100g) is incorporated into selenoproteins including glutathione peroxidase, protecting against oxidative stress and supporting thyroid hormone metabolism
Food Pairings
- ·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
- ·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
Optimal 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
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
Systems supported
body systems this food feedsPathways supported
biochemical reactions enabled by this foodCompared to other dairy
Per 100 g of the default form. Bars show how much higher or lower cheese is than the average across 29 peer foods in this category. Green means a favorable direction; amber means the opposite.
What people ask about cheese
What is cheese?
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.
Is cheese healthy?
Cheese scores 76/100 in Formulate, making it a solid choice. Its strongest contributions come from Phosphorus, Calcium, Vitamin B12. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Is cheese high in protein?
Moderately — it contributes meaningful protein. A 30 g serving provides about 12.5 g of protein (~25% of the 50 g daily value).
Is cheese high in fiber?
Not really. A 30 g serving provides about 0 g of fiber (~0% of the 28 g daily value).
What vitamins and minerals are in cheese?
In a 30 g serving, cheese is highest in Phosphorus (~19% DV), Vitamin B12 (~18% DV), Calcium (~18% DV), Selenium (~13% DV).
Is cheese keto-friendly?
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).
When is the best time to eat cheese?
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
How much cheese should I eat?
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.
Is cheese an allergen?
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.
What pairs well with cheese?
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.
Supplements that mirror Cheese's nutrient profile
Encyclopedia entries that supply the same signature nutrients cheese contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Signature nutrients in Cheese
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.