Goat cheese, also known as chèvre, is a type of cheese made from goat’s milk. It has become increasingly popular in recent years due to perceived health benefits compared to regular cheese made from cow’s milk. But is goat cheese really healthier?
Nutritional content
There are some key nutritional differences between goat cheese and regular cow’s milk cheese:
- Fat – Goat cheese is lower in fat and calories than most regular cheeses. It contains around 6 grams of fat per ounce compared to 9 grams in cheddar cheese.
- Saturated fat – Goat cheese contains around 4 grams of saturated fat per ounce, compared to around 6 grams in cheddar. Saturated fat raises LDL (bad) cholesterol levels.
- Cholesterol – Goat cheese contains around 10 milligrams of cholesterol per ounce versus 30 milligrams in cheddar.
- Calcium – Goat cheese and regular cheese have similar calcium levels. Calcium is important for bone health.
- Sodium – Goat cheeses tend to be lower in sodium than aged regular cheeses like cheddar or parmesan. Too much sodium can increase blood pressure.
- Probiotics – Goat milk contains prebiotics that may benefit digestive health. Some types like kefir have probiotic cultures added.
So in terms of basic nutritional content, goat cheese has some advantages over regular cheese with its lower fat, saturated fat and cholesterol levels.
Health benefits
The nutritional profile of goat cheese suggests some potential health benefits compared to regular cheese:
- Lower in calories – The lower fat and calorie content of goat cheese may help with weight control.
- Less impact on heart health – The lower saturated fat and cholesterol in goat cheese may lead to reduced cardiovascular disease risk factors like high LDL cholesterol compared to regular cheese.
- Easier to digest – Some people who are sensitive to cow’s milk find goat’s milk easier to digest. Goat milk has slightly different proteins.
- Probiotic benefits – The probiotics in some goat milk products can support gut and digestive health.
- Nutrient-dense – Goat cheese provides calcium, protein, phosphorus, vitamin A and B vitamins in a relatively low calorie food.
However, research specifically comparing goat cheese to regular cheese is limited. More studies are needed to confirm these potential health advantages.
Downsides and considerations
There are also some downsides and considerations when choosing goat cheese:
- It has a strong, distinctive flavor that some find unappealing.
- The soft texture of goat cheese makes it unsuitable for cooking compared to firmer cheeses.
- It is more expensive than most regular cheeses.
- Raw or unpasteurized goat cheese may pose a food safety risk if improperly handled.
- Some people may still experience lactose intolerance symptoms from goat’s milk.
- It is high in sodium compared to unaged cheeses.
- Herb, garlic or pepper flavored goat cheeses can be high in sodium.
Lactose intolerance
One of the purported benefits of goat cheese is that it may be easier to digest for those with lactose intolerance. Lactose intolerance is caused by a deficiency of lactase, the enzyme needed to break down lactose – the sugar in milk.
Goat milk contains slightly less lactose than cow’s milk, with about 10-11 grams per 8 ounce cup compared to 12-13 grams. It also contains different proteins that may be easier to digest for some people.
However, goat cheese is still a dairy product. The lactose content may still be high enough to cause digestive issues in lactose intolerant individuals, especially in aged, harder cheeses.
Those with lactose intolerance can try a small amount of goat cheese first to see if it causes any adverse effects.
Weight loss
Due to its lower calorie, fat and cholesterol content, some see goat cheese as a better option for weight loss and fat loss diets compared to regular cheese.
However, cheese of any kind is high in calories and fat compared to many other foods. Even though goat cheese is lower in calories than regular cheese, it is still considered a high calorie food:
- 1 oz cheddar cheese: 114 calories
- 1 oz goat cheese: 75 calories
Goat cheese, like any cheese, should be eaten in moderation on a weight loss diet. Portion control is key.
Pregnancy
The Centers for Disease Control (CDC) recommend avoiding all unpasteurized dairy products during pregnancy to reduce the risk of foodborne illnesses like listeriosis. This includes unpasteurized or raw goat cheese.
However, pasteurized goat cheese that is properly stored after opening should be safe to eat during pregnancy. As always, check with your doctor for their specific advice.
Goat cheese can provide nutrients like calcium and protein that are important during pregnancy. But avoid excessive amounts to keep calories and fat in check.
Conclusion
Based on its nutritional profile, goat cheese does appear to have some advantages over regular cheese:
- Lower in fat, saturated fat and cholesterol
- Contains probiotics that support gut health
- May be easier to digest for some
- Provides protein, calcium and other nutrients
However, more research directly comparing goat cheese to regular cheese is needed. It also has some downsides like a strong flavor and texture unsuitable for cooking.
Overall, goat cheese can be part of a healthy diet in moderation. But it should not be seen as a free pass to eat as much cheese as desired. As with any cheese, portion control and choosing low sodium options are important.
Those with specific health conditions like lactose intolerance or pregnancy should take extra precautions with goat cheese and check with their healthcare provider.
| Nutrient | Goat Cheese (per oz) | Cheddar Cheese (per oz) |
|---|---|---|
| Calories | 75 | 114 |
| Fat | 6g | 9g |
| Saturated Fat | 4g | 6g |
| Cholesterol | 10mg | 30mg |
| Sodium | 174mg | 176mg |
| Calcium | 21% DV | 20% DV |
References
- U.S. Department of Agriculture. FoodData Central. FDC ID: 171214
- Claeys, Wendy L., et al. “Raw or heated cow milk consumption: Review of risks and benefits.” Food control 31.1 (2013): 251-262.
- Haenlein, George FW. “Goat milk in human nutrition.” Small Ruminant Research 51.2 (2004): 155-163.
- Pintado, Manuela E., et al. “Strategies for incorporation of probiotics in cheese.” Journal of Applied Microbiology 120.3 (2016): 621-650.
- O’Connor, Anahad. The New York Times. “The Benefits of Goat Milk vs. Cow Milk.” Nov 10, 2020.