When it comes to calcium intake, milk is often hailed as the food of choice; however, there is a high-calcium food that many people overlook: cheese.
Whether referred to as nailao, zhishi, qisi, ganlao, or rulao, these terms all describe the same thing—originally derived from the English word “Cheese”—and are essentially indistinguishable. Cheese is a staple ingredient in Western cuisine and is no longer an unfamiliar food in China; it frequently appears in many people’s favorite dishes, such as hamburgers, pizzas, sandwiches, and baked rice casseroles.
However, many people may not realize that cheese is a true “champion of calcium intake.” Today, let’s take a closer look at this often-underrated nutritional source.
Concentrated Milk Essence: Recommended by Dietary Guidelines
Cheese—which sounds both delicious and nutritious—is a dairy product produced by adding a suitable amount of lactic acid bacteria starter cultures or rennet to fresh milk. This process causes the milk proteins to coagulate, after which salt is added and the mixture is pressed to expel the whey. Essentially, it is a highly concentrated form of fresh milk; generally speaking, it takes 10 kilograms of fresh milk to produce just 1 kilogram of cheese.
During the production process, most of the water content is removed from the milk, resulting in a naturally more concentrated nutritional profile. Not only is the calcium content exceptionally high, but levels of other nutrients—such as protein, Vitamin D, and various minerals—are also significantly elevated.
Calcium Content: Nearly 8 Times That of Milk
The calcium content varies among different types of cheese. According to data from the Chinese Food Composition Tables (6th Edition), cheese contains 799 milligrams of calcium per 100 grams—nearly eight times the amount found in milk [1]. The Dietary Guidelines for Chinese Residents recommends a daily milk intake of 300 to 500 milliliters. When converted based on an equivalent protein content, this corresponds to 30 to 50 grams of cheese. This means that consuming just 50 grams of cheese provides a calcium intake equivalent to nearly 400 milliliters of milk, making a significant contribution toward meeting the daily calcium requirements of the general population.
Protein Content: Nearly 8 Times That of Milk
The protein found in milk is classified as high-quality protein; cheese contains nearly eight times the amount of protein found in fresh milk. During the fermentation process, these proteins are broken down into smaller molecular compounds, making them easier for the human body to digest, absorb, and utilize. Concentration of Fat-Soluble Vitamins
Cheese concentrates the majority of fat-soluble vitamins—such as Vitamin A, B-complex vitamins, and Vitamin D—found in milk.
Excellent Levels of Certain Minerals
In addition to calcium, cheese boasts impressive levels of phosphorus, magnesium, iron, and zinc—specifically 3.6 times, 5.2 times, 8 times, and 25 times the amounts found in fresh milk, respectively.
Beyond these nutritional components, as a fermented dairy product, fresh or unpasteurized cheese may contain a certain amount of active fermentation cultures. Some of these bacterial strains possess potential probiotic properties, which can help improve the intestinal micro-ecological environment and maintain gut health.
Furthermore, during the cheese-making process, approximately 98% of the lactose originally present in the milk is drained away with the whey. Only a small residual amount remains within the cheese curds, where it is subsequently fermented into lactic acid by the fermentation cultures [3]. Consequently, cheese contains virtually no lactose—or only trace amounts—and typically does not trigger symptoms of lactose intolerance. This makes cheese an excellent option for individuals with lactose intolerance; they need not force themselves to gulp down milk to meet their calcium requirements. A small piece of cheese provides a nutritional profile very similar to that of milk—and in some respects, even superior.
Regarding caloric content: according to the Chinese Food Composition Tables, cheese contains 328 kcal per 100 grams. If one consumes 30 to 50 grams of cheese daily as a substitute for drinking milk, the caloric intake would be approximately 98 to 160 kcal. In contrast, consuming 300 to 500 milliliters of pure milk results in a caloric intake of 195 to 325 kcal. Comparatively, the typical serving size of cheese is much smaller; when consumed in moderation, it contributes fewer calories and is unlikely to lead to weight gain.
Avoid Pitfalls When Choosing Cheese: Key Factors to Look For
The market offers a vast array of cheese varieties, yet not all of them are equally recommended. When making a purchase, pay close attention to the following key points:
Check the Cheese Content
When selecting cheese products, it is crucial to carefully examine the ingredients list. Currently, dairy products in this category are broadly classified into two types: “Original Cheese” (natural cheese) and “Processed Cheese.” According to China’s latest national food safety standard, GB 25192-2022: National Food Safety Standard for Processed Cheese and Cheese Products, processed cheese must contain more than 50% actual cheese. If the cheese content falls between 15% and 50%, the product is classified as a “cheese product.”
It is generally recommended to prioritize natural cheese, although you may notice a slightly bitter aftertaste. This bitterness occurs because, during the cheese fermentation process, proteins undergo hydrolysis; hydrophobic amino acids or short peptides contained within the peptide chains are released and, upon contact with the taste buds, produce a flavor reminiscent of bitter almonds [3]. However, heating the cheese before consumption can help reduce this bitterness while making the creamy, milky flavor more pronounced.
If you find the bitterness of natural cheese truly unappealing, processed cheese remains a viable option; simply try to select a product with a higher cheese content.
Pay Attention to Salt Content: The Higher the Calcium-to-Sodium Ratio, the Better
Salt is an essential ingredient added during the production of virtually all cheeses. The primary objective of consuming cheese is to boost calcium intake; however, some cheeses contain high levels of sodium. Consequently, while you may be replenishing calcium, you could simultaneously be ingesting excessive sodium—a scenario that may ultimately prove detrimental to your health.
When selecting natural cheeses, varieties such as large-holed cheeses (e.g., Swiss cheese), Cheddar, and Mozzarella typically have relatively low sodium levels [4]. If you opt for cheese slices (with a standard slice weighing approximately 17 grams), be sure to carefully review the nutritional information label at the time of purchase. Look for a product with a high calcium content and low sodium content—ideally, one with a calcium-to-sodium ratio greater than 1.
For instance, consider the two cheese slice products shown in the image below. The first product has a calcium-to-sodium ratio of only 0.47, whereas the second boasts a ratio of 2.3. If you choose the first product, consuming a single slice provides 80 mg of calcium but simultaneously results in an intake of 171.7 mg of sodium. In contrast, the second product provides 109 mg of calcium per slice (meaning two slices offer roughly the same amount of calcium as a 200 ml glass of milk), while keeping sodium intake to a mere 47 mg.
Choose Products Free of Added Sugar
Since natural cheese can have a slightly bitter taste, many manufacturers add sugar to their products to enhance the flavor profile. Sugar-sweetened cheese products not only increase the risk of tooth decay but also generally contain higher calorie counts; it is therefore best to opt for varieties that contain no added sugar.
Important Considerations When Eating Cheese
Cheese is delicious, nutritious, and an excellent source of calcium; however, do not let this tempt you into consuming it in excess. After all, the vast majority of cheeses have a significant sodium content. This is particularly true for certain “high-sodium, low-calcium” cheese slices, consuming too many of which can be detrimental to cardiovascular health.
Individuals with high blood pressure may consume cheese in moderation, but they must pay special attention to their choices and consumption habits. It is recommended that they prioritize natural, low-sodium cheese varieties (such as Swiss cheese or Mozzarella). Those with lactose intolerance are well-suited to choose aged hard cheeses (such as Cheddar), while those aiming for weight loss should opt for low-fat cheeses (such as cottage cheese).
Summary:
Don’t rely solely on milk for your calcium intake! Cheese is the “unsung hero” of calcium supplementation; its calcium content far exceeds that of milk, and it is simultaneously rich in other nutrients such as protein and fat-soluble vitamins. When purchasing cheese, pay close attention to the actual cheese content, sodium levels, and the presence of added sugars to ensure your calcium intake is as efficient as possible!
