Cheese: Nutritious, Flavorful & Versatile

Protein- and calcium-rich dairy—hundreds of varieties from fresh and mild to aged and sharp.

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Cheese: Nutritious, Flavorful & Versatile

What Is Cheese?

Cheese is made by **coagulating milk proteins** (casein) and separating curds from whey. It can be made from cow, goat, sheep, or even buffalo milk, with endless varieties including fresh (ricotta), semi-soft (brie), hard (cheddar, parmesan), and blue cheeses.

Nutrition Profile

Per 30 g (1 oz) average cheese: **~100–120 kcal**, **6–8 g protein**, **8–10 g fat**, **~200 mg calcium**, vitamins **A, B12**, phosphorus, zinc. Sodium varies widely by type.

Health Benefits

- **High-quality protein** for muscle repair. - **Calcium & phosphorus** for bones and teeth. - **Vitamin B12 & zinc** for energy metabolism and immunity. - **Probiotics** in aged/raw cheeses may support gut health.

Possible Downsides

- **Saturated fat & sodium**: excess intake may affect heart health. - **Lactose intolerance**: aged cheeses usually lower in lactose, but fresh cheeses may cause issues. - **Calories**: can add up quickly—watch portions.

How to Use

- **Snacking:** pair with fruit or nuts. - **Cooking:** melt in sandwiches, pasta, gratins. - **Finishing:** shave parmesan over salads or soups. - **Boards & pairings:** combine with wine, crackers, olives.

Tip

For better balance, choose **strongly flavored cheeses** (you use less), pair with **whole grains & veggies**, and store properly wrapped to avoid drying out.

1. Cheese
Cheese – fermentirani mliječni proizvod, stotine vrsta od blagih do zrelih; izvor proteina, kalcija i masti

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Cheese: Nutritious, Flavorful & Versatile

Protein- and calcium-rich dairy—hundreds of varieties from fresh and mild to aged and sharp.

0.0(0)

F T IN P W V

Gut Health Fiber

What Is Cheese?

Nutrition Profile

Per 30 g (1 oz) average cheese: **~100–120 kcal**, **6–8 g protein**, **8–10 g fat**, **~200 mg calcium**, vitamins **A, B12**, phosphorus, zinc. Sodium varies widely by type.

Health Benefits

Possible Downsides

How to Use

Tip

For better balance, choose **strongly flavored cheeses** (you use less), pair with **whole grains & veggies**, and store properly wrapped to avoid drying out.