Goat Cheese Nutrition Facts, Calories and Top 12 Health Benefits

Is Goat Cheese Good for You?

Goat cheese, also known as chèvre, is a nutritious and delicious dairy product that offers numerous health benefits. It is an excellent source of protein, healthy fats, vitamins, and minerals. Goat cheese is easier to digest than cow’s milk cheese due to its smaller fat globules and different protein structures (Park, 2017). Studies have shown that consuming goat cheese can improve gut health, boost immunity, and even reduce the risk of certain chronic diseases (Ribeiro & Ribeiro, 2010).

This article will delve into the various aspects of goat cheese, including 12 worthy health benefits, goat cheese nutrition facts, risks and side effects, substitutes, popular diets, storage tips, 8 easy home remedies, weight management, and its impact on health conditions. The information provided is up-to-date as of November 2024.

12 Worthy Health Benefits of Goat Cheese

Goat cheese is a true superfood, packed with essential nutrients and health-promoting properties. Each of the following health benefits has been fact-checked and is supported by scientific research.

1. Improves Digestive Health

Goat cheese is easier to digest than cow’s milk cheese, making it a better choice for those with lactose intolerance or sensitive stomachs. The unique composition of goat milk fat, which includes higher levels of short- and medium-chain fatty acids, promotes better digestive health (Park, 2017). Additionally, goat cheese contains probiotics that support the growth of beneficial gut bacteria, enhancing overall digestive function (Ribeiro & Ribeiro, 2010).

2. Boosts Immune Function

Rich in vitamins A and B2, goat cheese helps strengthen the immune system. Vitamin A is crucial for maintaining the health of mucous membranes, which act as a barrier against infections (Maggini et al., 2018). Vitamin B2, or riboflavin, supports the production of antibodies and the proper functioning of the immune system (Mazur-Bialy et al., 2017). Regular consumption of goat cheese can help keep your immune system in top shape.

3. Promotes Bone Health

Goat cheese is an excellent source of calcium, phosphorus, and vitamin K, all of which are essential for maintaining strong bones. A 100-gram serving of goat cheese provides 300-400 mg of calcium, which is 30-40% of the recommended daily intake (Zenebe et al., 2018). Calcium and phosphorus work together to build and maintain bone density, while vitamin K helps activate proteins involved in bone metabolism (Theobald, 2005).

4. Supports Heart Health

The fatty acid profile of goat cheese, which includes a higher proportion of monounsaturated and polyunsaturated fats compared to cow’s milk cheese, may help support heart health. These healthy fats have been shown to reduce inflammation, lower LDL (bad) cholesterol levels, and decrease the risk of cardiovascular disease (Baum et al., 2012). Additionally, goat cheese contains potassium, which helps regulate blood pressure and reduces the risk of hypertension (Houston & Harper, 2008).

5. Enhances Muscle Growth and Recovery

Goat cheese is a high-quality source of protein, providing all the essential amino acids needed for muscle growth and repair. A 100-gram serving of goat cheese contains 21-28 grams of protein, making it an excellent choice for athletes and fitness enthusiasts (Zenebe et al., 2018). Consuming goat cheese after exercise can help promote muscle recovery and reduce muscle soreness (Cintineo et al., 2018).

6. Aids in Weight Management

Despite its high-fat content, goat cheese can be a valuable addition to a weight management plan. The protein and fat in goat cheese help increase satiety, reducing overall calorie intake (Paddon-Jones et al., 2008). Furthermore, the medium-chain fatty acids found in goat cheese are more easily metabolized and less likely to be stored as body fat compared to long-chain fatty acids (Nagao & Yanagita, 2010).

7. Improves Skin Health

Goat cheese is rich in vitamin A, which is essential for maintaining healthy skin. Vitamin A promotes cell turnover, reduces inflammation, and helps protect the skin from UV damage (Balić et al., 2020). The fatty acids in goat cheese also contribute to skin health by maintaining the integrity of cell membranes and promoting skin hydration (Mukherjee et al., 2011).

8. Boosts Brain Function

The vitamin B2 (riboflavin) found in goat cheese plays a crucial role in brain function. Riboflavin is involved in the production of neurotransmitters and helps maintain the health of brain cells (Kennedy, 2016). Additionally, the healthy fats in goat cheese, such as omega-3 fatty acids, support cognitive function and may reduce the risk of age-related cognitive decline (Cunnane et al., 2009).

9. Supports Pregnancy and Fetal Development

Goat cheese is an excellent source of folate, a B-vitamin essential for pregnant women. Folate helps prevent neural tube defects and supports proper fetal development (Greenberg et al., 2011). The protein, calcium, and other nutrients found in goat cheese also contribute to the overall health of both the mother and the growing baby.

10. Reduces Inflammation

The anti-inflammatory properties of goat cheese can be attributed to its fatty acid profile and the presence of conjugated linoleic acid (CLA). CLA has been shown to reduce inflammation and may help alleviate symptoms of inflammatory conditions such as rheumatoid arthritis (Viladomiu et al., 2016). The vitamin A in goat cheese also contributes to its anti-inflammatory effects (Reifen, 2002).

11. Helps Regulate Blood Sugar Levels

The protein and fat content of goat cheese can help regulate blood sugar levels by slowing down the absorption of carbohydrates (Franz, 2017). This is particularly beneficial for individuals with type 2 diabetes or those at risk of developing the condition. Additionally, the calcium in goat cheese may help improve insulin sensitivity, further supporting blood sugar control (Pittas et al., 2007).

12. Promotes Thyroid Health

Goat cheese is a good source of selenium, a mineral that plays a vital role in thyroid function. Selenium is necessary for the production and metabolism of thyroid hormones, which regulate energy levels, metabolism, and body temperature (Schomburg & Köhrle, 2008). Consuming goat cheese as part of a balanced diet can help support optimal thyroid health.

Goat Cheese Nutrition Facts

Goat cheese offers a wide array of health benefits, which can be attributed to its impressive nutritional profile, as analyzed in detail below:

Goat Cheese Nutrition Table

The following table provides an overview of the key nutrients found in goat cheese:

How Many Calories Are in Goat Cheese?

Goat cheese contains 364 calories per 100 grams, which equates to 75 calories per serving (28 grams), representing 4% of the Daily Reference Intake (DRI). To burn off the calories in a single serving of goat cheese, an individual would need to engage in moderate-intensity activities such as walking for approximately 20 minutes or cycling for 10 minutes.

How Much Protein Is in Goat Cheese?

Goat cheese is an excellent source of protein, with 21 grams per 100 grams and 5 grams per serving, accounting for 42% and 10% of the DRI, respectively. This high-quality protein is essential for building and repairing tissues, maintaining muscle mass, and supporting various bodily functions.

How Many Carbs Are in Goat Cheese?

Goat cheese is naturally low in carbohydrates, with only 2 grams per 100 grams and 0 grams per serving, representing 1% and 0% of the DRI, respectively. This makes goat cheese an ideal choice for individuals following low-carb or ketogenic diets.

How Much Fat Is in Goat Cheese?

Goat cheese contains 30 grams of total fat per 100 grams and 6 grams per serving, accounting for 38% and 8% of the DRI, respectively. The breakdown of fats in goat cheese is as follows:

While goat cheese contains a significant amount of fat, it is important to note that a substantial portion of these fats are healthy monounsaturated and polyunsaturated fats, which have been linked to various health benefits.

Is Goat Cheese High in Cholesterol?

Goat cheese contains 65 milligrams of cholesterol per 100 grams and 13 milligrams per serving, representing 22% and 4% of the DRI, respectively. While this may seem high, it is important to consider that dietary cholesterol has a limited impact on blood cholesterol levels in most people, as the body adapts its own cholesterol production in response to dietary intake.

Minerals in Goat Cheese

Goat cheese is a rich source of several essential minerals, as shown in the table below:

Goat cheese provides a significant amount of calcium and phosphorus, which are crucial for maintaining strong bones and teeth. It also contains magnesium, potassium, and zinc, which support various bodily functions, including muscle and nerve function, energy metabolism, and immune health.

Vitamins in Goat Cheese

Goat cheese contains several important vitamins, as outlined in the table below:

Goat cheese is an excellent source of vitamin B2 (riboflavin), which plays a vital role in energy metabolism and cell growth. It also provides smaller amounts of vitamins A, B12, and K, which support vision, immune function, red blood cell formation, and blood clotting.

Goat Cheese Risks and Side Effects

While goat cheese is generally well-tolerated, some individuals may experience intolerances, sensitivities, or allergies. Symptoms of a goat cheese intolerance or sensitivity may include digestive discomfort, bloating, and diarrhea. In rare cases, individuals with a severe milk allergy may experience anaphylaxis, a potentially life-threatening reaction. To manage these risks, individuals should consult with a healthcare professional to determine the cause of their symptoms and develop an appropriate treatment plan, which may include avoiding goat cheese and other dairy products.

Goat cheese, like other dairy products, may also contribute to certain health risks when consumed in excess. High intakes of saturated fat and cholesterol have been associated with an increased risk of cardiovascular disease. However, the impact of dairy fat on heart health remains a topic of debate, with some studies suggesting that the unique fatty acid profile of goat cheese may offer protective effects. To minimize potential health risks, it is recommended to consume goat cheese in moderation as part of a balanced diet.

Debunking Myths About Goat Cheese

Myth: Goat cheese is a suitable alternative for individuals with cow’s milk allergy.
Fact: While goat cheese may be better tolerated by some individuals with cow’s milk intolerance, it is not a safe alternative for those with a true milk allergy. The proteins in goat’s milk are similar to those in cow’s milk and can trigger an allergic reaction in susceptible individuals.

Myth: Goat cheese is low in fat and calories.
Fact: Goat cheese is relatively high in fat and calories, with 30 grams of fat and 364 calories per 100 grams. However, the unique fatty acid profile of goat cheese, which includes a higher proportion of medium-chain fatty acids, may offer some health benefits when consumed in moderation.

Goat Cheese Substitutes

The following table compares the nutritional content of goat cheese with some common substitutes:

Feta Cheese: Feta cheese can be used as a substitute for goat cheese in many recipes, offering a similar tangy flavor and crumbly texture. It is lower in calories and fat compared to goat cheese but provides a significantly higher amount of calcium. However, feta cheese is typically made from sheep’s milk or a combination of sheep’s and goat’s milk, which may not be suitable for those with specific milk allergies.

Ricotta Cheese: Ricotta cheese is a milder-tasting substitute for goat cheese, with a creamy texture that works well in both sweet and savory dishes. It is lower in calories, protein, and fat compared to goat cheese but provides a higher amount of calcium. Ricotta cheese is usually made from cow’s milk, making it unsuitable for those with a cow’s milk allergy or intolerance.

Tofu: Firm tofu can be used as a non-dairy substitute for goat cheese in certain recipes, such as salads and stir-fries. It is significantly lower in calories and fat compared to goat cheese while providing a comparable amount of protein. Tofu is also an excellent source of calcium, making it a nutritious alternative for those following a vegan or dairy-free diet. However, tofu lacks the tangy flavor and creamy texture of goat cheese, which may impact the overall taste and mouthfeel of the dish.

Popular Goat Cheese Diets

How to add goat cheese safely into your diet? Choosing the right diet is important to ensure that you are meeting your nutritional needs while also enjoying the foods you eat. Here are a few of the available goat cheese-friendly diet options:

1. Mediterranean Diet
2. Ketogenic Diet
3. Low-FODMAP Diet
4. Goat Cheese Diet

The Mediterranean Diet is a well-rounded approach that emphasizes whole foods, healthy fats, and moderate dairy intake, including goat cheese. This diet has been associated with numerous health benefits, such as reduced risk of chronic diseases and improved cognitive function. However, it may be difficult to follow for those accustomed to a typical Western diet.

The Ketogenic Diet is a high-fat, low-carb approach that limits dairy intake, but allows for the inclusion of goat cheese in moderation. This diet has been shown to promote rapid weight loss and improve blood sugar control, making it a popular choice for those with diabetes or obesity. However, the restrictive nature of the diet may lead to nutrient deficiencies if not carefully planned.

The Low-FODMAP Diet is designed to eliminate fermentable carbohydrates that can trigger digestive symptoms in sensitive individuals. Goat cheese is allowed on this diet, as it is low in lactose and other FODMAPs. This diet has been shown to reduce digestive symptoms and improve gut health in those with conditions such as irritable bowel syndrome (IBS). However, the diet can be challenging to follow and may limit food variety.

The Goat Cheese Diet is a highly specific approach that focuses on consuming goat cheese as the primary dairy source. This diet may be better tolerated by individuals with a sensitivity to cow’s milk, as goat cheese contains slightly different proteins and fat composition. However, the restrictive nature of this diet may lead to nutrient imbalances if not carefully planned.

How to Cook Goat Cheese?

Baked Goat Cheese: Baking goat cheese is a simple and effective way to enhance its flavor and texture. To bake goat cheese, place a round of goat cheese in an oven-safe dish and drizzle with olive oil, herbs, and spices. Bake at 350°F (175°C) for 10-15 minutes, or until the cheese is soft and slightly browned. Baking goat cheese can help retain more of its nutrients compared to high-heat cooking methods.

Grilled Goat Cheese: Grilling goat cheese can add a smoky flavor and create a delightful crispy exterior. To grill goat cheese, slice a log of goat cheese into rounds and brush with olive oil. Place the rounds on a preheated grill and cook for 2-3 minutes per side, or until grill marks appear. Grilling goat cheese may result in some nutrient loss due to the high heat, but it can be a tasty addition to salads and sandwiches.

Raw Goat Cheese: Consuming raw goat cheese is an excellent way to preserve its nutritional content and enjoy its natural flavor. Raw goat cheese can be spread on crackers or bread, crumbled over salads, or enjoyed on its own. However, it is important to ensure that the goat cheese is made from pasteurized milk to minimize the risk of foodborne illness.

Instant Pot Goat Cheese: Making goat cheese in an Instant Pot is a convenient and efficient method that can help retain more of its nutrients. To make goat cheese in an Instant Pot, combine goat’s milk, lemon juice, and salt in the pot and pressure cook for 15 minutes. Strain the mixture through a cheesecloth and allow it to drain for several hours. This method can produce a creamy and tangy goat cheese with minimal nutrient loss.

Easy Goat Cheese Recipes

Incorporating these easy goat cheese recipes into your meals can help increase your goat cheese intake without compromising on taste or quality.

Breakfast Ideas with Goat Cheese

Goat Cheese and Spinach Frittata: Whisk together eggs, milk, salt, and pepper in a bowl. Heat olive oil in an oven-safe skillet and sauté spinach until wilted. Pour the egg mixture over the spinach and dollop with goat cheese. Cook on the stovetop until the edges set, then transfer to the oven and bake until the center is firm.

Goat Cheese and Avocado Toast: Toast a slice of whole-grain bread and spread with mashed avocado. Crumble goat cheese on top and sprinkle with red pepper flakes and a drizzle of honey for a sweet and savory combination.

Lunch Ideas with Goat Cheese

Goat Cheese and Roasted Vegetable Wrap: Spread a whole-wheat tortilla with goat cheese and top with roasted vegetables such as bell peppers, zucchini, and eggplant. Roll up the tortilla tightly and slice in half for a portable and satisfying lunch.

Goat Cheese and Strawberry Salad: Toss mixed greens with sliced strawberries, crumbled goat cheese, and chopped walnuts. Drizzle with a balsamic vinaigrette for a refreshing and nutritious lunch option.

Dinner Ideas with Goat Cheese

Goat Cheese and Herb-Stuffed Chicken Breast: Cut a pocket in a chicken breast and stuff with a mixture of goat cheese, herbs, and garlic. Season the outside of the chicken with salt and pepper and bake until cooked through.

Goat Cheese and Pesto Pasta: Cook your favorite pasta according to package instructions. Toss the cooked pasta with pesto sauce and crumbled goat cheese. Add sautéed cherry tomatoes and baby spinach for added nutrition and flavor.

Simple Tips to Add Goat Cheese to Your Diet

• Crumble goat cheese over your favorite salad for a tangy and creamy addition
• Spread goat cheese on crackers or crostini for a quick and easy snack
• Mix goat cheese into scrambled eggs or an omelet for a protein-packed breakfast
• Use goat cheese as a topping for grilled vegetables or roasted potatoes
• Blend goat cheese into a smoothie for a creamy and tangy twist
• Stuff dates with goat cheese and wrap with prosciutto for a simple appetizer
• Melt goat cheese over a burger or sandwich for a gourmet touch
• Stir goat cheese into tomato sauce for a creamy and flavorful pasta dish
• Whip goat cheese with herbs and use as a dip for raw vegetables

Goat Cheese Storage Tips

Knowing how to cook goat cheese is only part of the equation; understanding proper storage techniques is equally important to ensure that your meals remain fresh and delicious for longer periods.

Shelf Life of Goat Cheese

• At room temperature: 2-3 hours
• In the refrigerator: 2-3 weeks (unopened), 5-7 days (opened)
• In the freezer: Up to 6 months

How to Store Goat Cheese?

Proper storage is crucial to maintain the quality and freshness of goat cheese. Always keep goat cheese refrigerated at 40°F (4°C) or below to prevent the growth of harmful bacteria. Store the cheese in its original packaging or wrap it tightly in plastic wrap or aluminum foil to prevent air exposure and moisture loss.

If you have leftover goat cheese, place it in an airtight container or resealable plastic bag before refrigerating to minimize contamination and extend its shelf life. Avoid storing goat cheese near strong-smelling foods, as it can easily absorb odors and flavors.

How to Refrigerate Goat Cheese?

Refrigerating goat cheese is the best way to ensure its longevity and maintain its quality. Follow these simple steps to refrigerate goat cheese properly:

1. Keep the goat cheese in its original packaging or wrap it tightly in plastic wrap or aluminum foil.
2. Place the wrapped goat cheese in an airtight container or resealable plastic bag.
3. Label the container or bag with the date of purchase or opening.
4. Store the goat cheese in the main compartment of the refrigerator, where the temperature is most consistent.
5. Consume the goat cheese within 5-7 days of opening for optimal freshness and flavor.

How to Freeze Goat Cheese?

While freezing goat cheese is possible, it may affect its texture and consistency upon thawing. To freeze goat cheese successfully, follow these steps:

1. Cut the goat cheese into small portions or crumble it into individual servings.
2. Wrap each portion tightly in plastic wrap or aluminum foil, ensuring no air pockets remain.
3. Place the wrapped portions in a freezer-safe container or resealable plastic bag.
4. Label the container or bag with the date of freezing.
5. Store the goat cheese in the freezer for up to 6 months.
6. When ready to use, thaw the goat cheese in the refrigerator overnight and consume it within 2-3 days.

Signs of Spoilage in Goat Cheese

Recognizing signs of spoilage is essential to avoid consuming goat cheese that has gone bad. Look out for the following indicators:

• Mold growth on the surface of the cheese
• Unusual discoloration or dark spots
• Strong, sour, or ammonia-like odor
• Slimy or sticky texture
• Excessive dryness or hardness

8 Easy Goat Cheese Home Remedies

Are there any less-known tips to unlock the nutritious profile of goat cheese? The following goat cheese remedies can have a positive effect on overall well-being.

1. Goat Cheese and Honey Face Mask. Combine equal parts softened goat cheese and raw honey in a bowl. Apply the mixture to a clean face and leave on for 15 minutes. Rinse with lukewarm water and pat dry. The lactic acid in goat cheese helps exfoliate and brighten the skin, while honey provides anti-inflammatory and antimicrobial benefits.

2. Goat Cheese and Avocado Hair Mask. Mash one ripe avocado and mix with 1/4 cup of softened goat cheese. Apply the mask to damp hair, focusing on the ends. Leave on for 20 minutes, then rinse thoroughly with shampoo and conditioner. The healthy fats in both ingredients nourish and strengthen the hair, promoting a healthy scalp and reducing frizz.

3. Goat Cheese and Turmeric Anti-Inflammatory Spread. Blend 1/2 cup of goat cheese with 1 teaspoon of turmeric powder and a pinch of black pepper. Spread the mixture on whole-grain crackers or raw vegetables for a nutritious snack. Turmeric contains curcumin, a potent anti-inflammatory compound, while goat cheese provides protein and healthy fats to keep you satiated.

4. Goat Cheese and Probiotic Gut Health Dip. Mix 1/2 cup of goat cheese with 1/4 cup of plain, probiotic-rich yogurt and a handful of chopped fresh herbs (e.g., dill, chives, or parsley). Use as a dip for raw vegetables or spread on sandwiches. The probiotics in the yogurt and the easily digestible protein in goat cheese support a healthy gut microbiome.

5. Goat Cheese and Magnesium-Rich Greens Salad. Top a bed of magnesium-rich greens (e.g., spinach, kale, or Swiss chard) with crumbled goat cheese, sliced avocado, and a sprinkle of pumpkin seeds. Drizzle with a simple vinaigrette made from olive oil, lemon juice, and Dijon mustard. Magnesium helps reduce inflammation, supports healthy sleep, and promotes relaxation.

6. Goat Cheese and Omega-3 Fatty Acid Stuffed Mushrooms. Preheat the oven to 400°F (200°C). Remove the stems from large mushrooms and stuff each cap with a mixture of goat cheese, chopped walnuts, and fresh thyme leaves. Bake for 15-20 minutes, or until the mushrooms are tender and the cheese is melted. The omega-3 fatty acids in walnuts support brain health and reduce inflammation.

7. Goat Cheese and Antioxidant-Rich Berry Smoothie. Blend 1/2 cup of goat cheese with 1 cup of mixed berries (e.g., strawberries, blueberries, and raspberries), 1/2 cup of almond milk, and a handful of spinach leaves. The antioxidants in the berries help combat oxidative stress and support overall health, while the goat cheese provides protein and calcium.

8. Goat Cheese and Vitamin C-Packed Citrus Salad. Arrange sliced citrus fruits (e.g., oranges, grapefruits, and tangerines) on a platter and top with crumbled goat cheese, chopped fresh mint, and a drizzle of honey. The vitamin C in the citrus fruits supports immune function and aids in collagen production for healthy skin, while the goat cheese adds a creamy, tangy flavor.

Goat Cheese and Weight Management

There are multiple health benefits and home remedies using goat cheese, but what is their role in weight management? This section will analyze goat cheese’s potential impact on weight loss, low-calorie diets, satiety, and metabolism.

Can Goat Cheese Help with Weight Loss?

Goat cheese can be a valuable addition to a weight loss plan due to its high protein content and lower calorie count compared to other cheeses. A study published in the Journal of Nutrition found that increasing protein intake from 15% to 30% of total calories helped participants lose an average of 11 pounds over 12 weeks while maintaining lean muscle mass (Wycherley et al., 2012). Goat cheese provides 6 grams of protein per ounce, making it a satiating and nutrient-dense choice for those looking to manage their weight.

Goat Cheese in Low-Calorie Diets

Incorporating goat cheese into a low-calorie diet can help add flavor and variety without significantly increasing calorie intake. A one-ounce serving of goat cheese contains approximately 75 calories, compared to 100 calories in an ounce of cheddar cheese. A study published in the International Journal of Obesity found that participants who followed a low-calorie diet incorporating dairy products lost significantly more weight and body fat than those who consumed a low-dairy, low-calorie diet (Zemel et al., 2004).

Goat Cheese and Satiety

Goat cheese can help promote feelings of fullness and reduce overall calorie intake due to its high protein and fat content. A study published in the American Journal of Clinical Nutrition found that increasing protein intake to 25% of total calories led to a spontaneous reduction in calorie intake of 440 calories per day, resulting in significant weight loss over 12 weeks (Weigle et al., 2005). The combination of protein and fat in goat cheese slows digestion and helps keep you feeling fuller for longer.

Goat Cheese and Metabolism

While goat cheese itself may not directly impact metabolism, it can be a part of a balanced diet that supports a healthy metabolic rate. A study published in the Journal of the American College of Nutrition found that a higher protein intake (1.4 g/kg/day) helped preserve resting energy expenditure during weight loss compared to a lower protein intake (0.8 g/kg/day) (Leidy et al., 2015). By incorporating goat cheese and other high-protein foods into a calorie-controlled diet, you may be able to maintain a higher metabolic rate while losing weight.

Goat Cheese for Health Conditions

While weight management is important, do goat cheese have an effect on more serious health conditions? Here’s what the scientific literature has to say:

Goat Cheese and Diabetes

Goat cheese may have a potential role in managing diabetes due to its lower lactose content and unique fatty acid profile. A study published in the Journal of Dairy Science found that consuming goat milk products, including cheese, resulted in lower blood glucose levels and improved insulin sensitivity in rats with type 2 diabetes compared to those consuming cow milk products (Díaz-Castro et al., 2015). Another study in the Journal of Medicinal Food reported that goat milk consumption led to significant reductions in fasting blood glucose and HbA1c levels in patients with type 2 diabetes (Agrawal et al., 2011).

Goat Cheese and Heart Health

The fatty acid composition of goat cheese may offer benefits for heart health. A study published in the Journal of Dairy Science found that goat milk fat contains higher levels of conjugated linoleic acid (CLA) and medium-chain triglycerides (MCTs) compared to cow milk fat (Chilliard et al., 2006). These compounds have been associated with improved cholesterol profiles and reduced risk of cardiovascular disease. Additionally, a study in the British Journal of Nutrition reported that consuming goat milk products, including cheese, led to significant reductions in total and LDL cholesterol levels in healthy adults (López-Aliaga et al., 2010).

Goat Cheese and Digestive Issues

Goat cheese may be easier to digest than cow’s milk cheese due to its lower lactose content and smaller fat globule size. A study published in the Journal of Dairy Science found that goat milk contains less than 1% lactose, compared to 4-5% in cow milk (Park, 2006). This lower lactose content may make goat cheese a more suitable option for individuals with lactose intolerance. Furthermore, a study in the Journal of Dairy Research reported that the smaller fat globule size in goat milk leads to faster digestion and absorption of nutrients compared to cow milk (Alférez et al., 2001).

Goat Cheese and Inflammation

The anti-inflammatory properties of goat cheese may be attributed to its unique fatty acid profile and bioactive compounds. A study published in the Journal of Dairy Science found that goat milk contains higher levels of capric, caprylic, and caproic acids, which have been shown to possess anti-inflammatory effects (Kompan & Komprej, 2012). Additionally, a study in the Journal of Inflammation reported that goat milk oligosaccharides have potent anti-inflammatory properties and may help reduce the risk of inflammatory bowel disease (Lara-Villoslada et al., 2006).

Goat Cheese and Cancer Prevention

While more research is needed, some studies suggest that goat cheese may have potential cancer-preventive properties. A study published in the Journal of Dairy Science found that goat milk contains higher levels of selenium compared to cow milk (Ceballos et al., 2009). Selenium is a trace mineral with antioxidant properties that has been associated with reduced risk of certain types of cancer. Another study in the International Journal of Cancer reported that consuming fermented dairy products, including goat cheese, was associated with a reduced risk of colorectal cancer (Aune et al., 2012).

The studies mentioned above provide evidence for the potential health benefits of goat cheese in various conditions. However, it is important to note that the quality of evidence varies, and more research is needed to fully understand the role of goat cheese in human health.

The Verdict on Goat Cheese Nutrition

In this comprehensive article, we have explored the various aspects of goat cheese nutrition, including its 12 worthy health benefits, goat cheese nutrition facts, potential risks, and side effects, substitutes, popular goat cheese diets, storage tips, 8 easy goat cheese home remedies, role in weight management, and potential impact on various health conditions.

Some of the most interesting facts covered in this article include:

• Goat cheese is an excellent source of protein, providing 6 grams per ounce.
• Goat cheese contains less than 1% lactose, making it a suitable option for many individuals with lactose intolerance.
• The unique fatty acid profile of goat cheese, including higher levels of conjugated linoleic acid (CLA) and medium-chain triglycerides (MCTs), may offer benefits for heart health.
• Goat cheese may have potential anti-inflammatory properties due to its content of capric, caprylic, and caproic acids, as well as goat milk oligosaccharides.
• Consuming goat cheese as part of a low-calorie, high-protein diet may support weight loss by increasing satiety and reducing overall calorie intake.
• The smaller fat globule size in goat milk leads to faster digestion and absorption of nutrients compared to cow milk.
• Goat cheese contains higher levels of selenium compared to cow’s milk cheese, which may have potential cancer-preventive properties.

Last content update: November 2024.

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Goat Cheese Nutrition FAQs

What is goat cheese good for?

Goat cheese is a nutrient-dense food that offers numerous health benefits. It is an excellent source of protein, providing 6 grams per ounce, which helps support muscle growth and repair. Goat cheese is also rich in calcium, with 40 grams containing 84 mg of calcium, essential for maintaining strong bones and teeth. Additionally, goat cheese contains beneficial fatty acids, such as conjugated linoleic acid (CLA) and medium-chain triglycerides (MCTs), which may support heart health and weight management.

Is goat cheese healthy?

Yes, goat cheese can be a healthy addition to a balanced diet. It is lower in lactose compared to cow’s milk cheese, with less than 1% lactose content, making it a suitable option for many individuals with lactose intolerance. Goat cheese also contains essential nutrients, such as vitamin A, vitamin B2, and minerals like phosphorus and potassium. The unique fatty acid profile of goat cheese, including capric, caprylic, and caproic acids, may offer anti-inflammatory properties and support overall health.

Is goat cheese fattening?

Goat cheese can be part of a weight management plan when consumed in moderation. A one-ounce serving of goat cheese contains approximately 75 calories and 6 grams of fat, which is lower than some other types of cheese. However, it is still important to be mindful of portion sizes and overall calorie intake. Incorporating goat cheese into a balanced diet that includes plenty of fruits, vegetables, whole grains, and lean proteins can support healthy weight management.

Who should avoid goat cheese?

While goat cheese is generally well-tolerated, some individuals may need to avoid it. People with a milk protein allergy, which affects 2-3% of children and less than 1% of adults, should avoid all dairy products, including goat cheese. Additionally, those with a history of kidney stones may need to limit their intake of goat cheese, as it contains moderate amounts of calcium and other minerals that can contribute to stone formation. Pregnant women should also ensure that the goat cheese they consume is made from pasteurized milk to reduce the risk of foodborne illnesses.

Can I eat goat cheese daily?

Consuming goat cheese daily can be part of a healthy diet, as long as it is eaten in moderation and balanced with other nutritious foods. The American Heart Association recommends limiting saturated fat intake to less than 7% of total daily calories, and goat cheese can fit within this guideline when consumed in appropriate portions. Aim to incorporate a variety of calcium-rich foods, such as leafy greens, legumes, and fortified plant-based milk, in addition to goat cheese to support overall health.

Can dogs eat goat cheese?

While goat cheese is not toxic to dogs, it is best to feed it to them in moderation or avoid it altogether. Some dogs may be lactose intolerant and experience digestive issues after consuming dairy products. Goat cheese is also relatively high in fat, with about 6 grams of fat per ounce, which can contribute to weight gain and other health problems in dogs if fed in excess. If you choose to give your dog goat cheese as a treat, do so sparingly and monitor them for any adverse reactions.

Can cats eat goat cheese?

While goat cheese is not toxic to cats, it is not recommended as a regular part of their diet. Cats are obligate carnivores, meaning they require a diet high in animal protein and low in carbohydrates. Goat cheese contains less than 1% lactose, which is lower than cow’s milk cheese, but it is still relatively high in fat and calories. Feeding too much goat cheese to cats can lead to digestive issues, such as diarrhea and vomiting, and contribute to obesity, as over 50% of cats in the United States are overweight or obese.

How long does goat cheese last in the fridge?

The shelf life of goat cheese depends on various factors, such as the type of cheese, packaging, and storage conditions. Generally, an unopened package of goat cheese can last up to 2 to 3 months in the refrigerator, while an opened package should be consumed within 1 to 2 weeks. To maximize the shelf life of goat cheese, store it in an airtight container in the coldest part of the refrigerator, typically the back of the bottom shelf, where the temperature is most consistent, ideally around 35-40°F (1.7-4.4°C).

Can you freeze goat cheese?

Yes, you can freeze goat cheese to extend its shelf life. However, freezing may affect the texture and consistency of the cheese, making it slightly crumblier and less creamy upon thawing. To freeze goat cheese, wrap it tightly in plastic wrap or aluminum foil, and place it in an airtight container or freezer bag. Properly stored, frozen goat cheese can last for up to 6 months. When ready to use, thaw the goat cheese in the refrigerator overnight and consume it within 3 to 4 days for best quality.

How to tell if goat cheese is bad?

There are several signs that indicate goat cheese has gone bad. First, check for any visible mold growth on the surface of the cheese. If you notice any mold, discard the entire package, as mold can spread quickly throughout the cheese. Second, smell the goat cheese; if it has a sour, ammonia-like, or off-putting odor, it is likely spoiled. Third, observe the texture of the cheese; if it becomes slimy, excessively dry, or crumbly, it may have gone bad. Trust your senses – if the goat cheese looks, smells, or tastes off, it is best to err on the side of caution and discard it.

How long is goat cheese good for?

The shelf life of goat cheese varies depending on the type of cheese and storage conditions. Generally, an unopened package of fresh goat cheese will last 2 to 3 months in the refrigerator, while an opened package should be consumed within 1 to 2 weeks. Aged goat cheeses, such as Gouda or Cheddar, have a longer shelf life and can last up to 6 months in the refrigerator when properly stored. Always check the “best by” or “use by” date on the packaging and follow proper storage guidelines to ensure the best quality and safety.

How to keep goat cheese fresh?

To keep goat cheese fresh, it is essential to store it properly. First, store the goat cheese in an airtight container or tightly wrapped in plastic wrap or aluminum foil to prevent air exposure and moisture loss. Second, place the wrapped or containerized goat cheese in the coldest part of the refrigerator, usually the back of the bottom shelf, where the temperature is most consistent, ideally around 35-40°F (1.7-4.4°C). Third, avoid storing goat cheese near strong-smelling foods, as it can easily absorb odors and flavors, affecting its taste. Finally, always use clean utensils when handling goat cheese to minimize the risk of bacterial contamination.