BJU of cheese: proteins, fats, carbohydrates, calorie content, chemical composition

Cheese is considered one of the healthiest and most nutritious dairy products. Each variety differs not only in texture, aroma and taste, but also in its composition.

Protein composition of cheeses

Proteins are considered the most valuable ingredient in cheese. Their share varies from 11 to 33 percent and is determined by the content of dry substances in the product and what technology is used for its preparation. The main part of the protein composition is methionine, tryptophan and lysine.

Hard cheeses are the richest in proteins: the percentage of protein compounds in them is at least 25%. The indicator for rennet cheeses is about 20%: this is more than in meat. The least amount is in homemade cheeses: no higher than 15%.

Lysine protein has greater biological value than plant proteins. Phosphoproteins are necessary for skeletal growth, so cheese is useful for children and adolescents. Approximately two to three percent are whey proteins, which are high in sulfur-containing amino acids and have a higher biological value than casein. According to the index of essential amino acids (cystine and methionine), cheese is slightly inferior to milk: 91-97 to 100.

Just 50 grams of hard cheese per day provides the daily requirement of the human body for essential amino acids. Milk protein is useful for diseases of the gallbladder, stomach ulcers and inflammation of the mucous membrane. The proteins present in cheeses help restore muscle tissue.

Fat content of cheeses

Fat on average 30%. The more fatty milk is used in production, the higher the fat content and, accordingly, the calorie content, and the more plastic it is, and the higher its taste and aromatic properties. Fatty cheeses can be spread on bread like butter.

The lowest rates are for very hard varieties (less than 27%) and brine varieties (about 20%). Semi-hard cheeses contain about 30 percent lipids. It is important to note that it is difficult to indicate exact numbers in the labeling, since the humidity of each batch fluctuates slightly and depends on the conditions under which the products are stored. In reality, the fat in cheese is usually one or two grams less or more per 100 g.

Based on fat content, the product is usually divided into:

• low-fat (below 20%) – produced from “skim milk”;
• light (20-30 percent) – made from milk, for example, Light cheese;
• normal (40-50%) - from high-fat milk;
• double fat (60-75%) - made from whole milk with cream or cream;
• triple fat content (over 75 percent) – the raw material is heavy cream.

If you eat 100 grams of the product every day, you can provide a third of your daily fat requirement.

Possible harm

One of the significant questions for consumers is whether the cheese sold is healthy in the 21st century. This is due to potential risks associated with the dishonesty of product manufacturers.

The harm of counterfeits

Research confirms that enterprises often falsify dairy products. A mixture of vegetable fats is usually added to the composition, among which are hydrogenated ones. This scheme reduces the cost of preparing food. Natural milk is more expensive than palm and coconut fat. Recently, components have been replaced by 100%, so the popular fermented milk product ceases to be useful.

Scientific research shows the dangers of trans fats. These substances lead to the development of atherosclerosis, coronary heart disease, and increase the risk of heart attacks and strokes.

Vitamins in cheese

This product contains almost all the vitamins necessary for a person to feel normal. The exception is vitamin C.

The most voluminous part is represented by vitamins A, B2, B12. The second in volume is D, without which calcium cannot be absorbed in the body. The combination of vitamins D, A and B ensures the best absorption of this microelement from cheese than from other products.

The group of fat-soluble vitamins in cheese includes A, D, K, E; water-soluble - B (1, 2, 6,12) and niacin, folic acid and biotin.

100 grams of product contains 32% of the daily requirement of vitamin A for humans. This biologically active substance strengthens the immune system and has a beneficial effect on the condition of the skin and organs of vision. B12 is necessary for normal hematopoiesis.

Contents and daily value of vitamins in 100 grams of Gouda cheese

Calorie content of almost all cheeses per 100 g - complete table

Below is a table of calorie content for more than 200 types of cheese. All data is also calculated for 100 grams of dairy product.

The table is divided into several pages. There is a special form nearby for quick search.

Micro- and macroelements

Cheese is also rich in minerals. Calcium occupies an important place among the micro- and macroelements in its composition. It is necessary for maintaining healthy bone tissue, including teeth, and also takes part in blood clotting, in the functioning of the nervous and immune systems, and is also necessary for muscle fibers. One of the important roles of calcium is to prevent the accumulation of fat in problem areas. Just 40-50 grams of cheese per day provides half of the daily calcium requirement.

The phosphorus present in cheese is a necessary component for the health of the heart and blood vessels, and the nervous system. A quarter of the daily requirement for this microelement is met with just one slice of cheese. Phosphorus is especially important during pregnancy.

Cheese contains a lot of potassium, which helps you feel energetic and less tired. Without potassium, it is impossible to fully engage in sports.

The product also contains zinc, which helps the body break down alcohol faster.

Content of micro- and macroelements in 100 grams of Russian cheese

Amino acids and fatty acids

Cheese is also an active supplier of essential amino acids to the human body - building materials for the formation of proteins in the body. This product contains a high content of the most deficient of them - lysine, tryptophan and methionine.

• Lysine is involved in the construction of proteins in the human body. It is necessary to maintain immunity and actively fights herpes viruses. In a “team” with proline and acetylsalicylic acid, it prevents arteries from becoming clogged and helps improve the functioning of the heart and blood vessels. If there is little lysine, a person feels lethargic, drowsy, his appetite is worse, it is more difficult for him to concentrate, he becomes irritated faster, hair begins to fall out, anemia develops, and reproductive health problems appear.
• Methionine is an essential amino acid that is not produced in the human body, but can only be obtained from food. It is necessary for the liver and gastrointestinal tract and nervous system to function normally, and to reduce cholesterol levels in the blood by normalizing its metabolism with lipids.
• Tryptophan also needs to be obtained from food. Without it, the hormones serotonin, kynurenine, and quinolinic acid, which are necessary for the normal functioning of the nervous system, are not formed, which affects mood, sleep and thinking.

Since the amino acid composition of cheese is close to the natural protein of the human body, they are absorbed especially well. And in addition, they help better absorb amino acids that come with other foods.

Daily protein intake

For women, it is one gram for every kilogram of body weight. And if a representative of the fair sex weighs 60 kilograms, she needs 60 grams of protein. The amount increases to 1.2 grams when visiting the gym.

Men who do not exercise should consume 1.2 grams of protein per kilogram of body weight. This number increases if we are talking about an active lifestyle, which includes visiting the gym.

Knowing which foods are rich in this important compound for humans allows us to provide the body with the required amount of protein throughout the day.