Yes, goat cheese does have cholesterol. It usually has 13-25 milligrams per ounce (28 grams). This is about 4-8% of what you should eat each day. Like all cheese made from animal milk, goat cheese naturally has cholesterol because it comes from goat milk. But goat cheese often has less cholesterol than many cow’s milk cheeses. It also has special health benefits that make it a good choice for people who watch their cholesterol levels. Learning about cholesterol in different goat cheeses and how to eat them in a healthy way can help you enjoy this tasty cheese while keeping your heart healthy.
Does goat cheese actually contain cholesterol?
Goat cheese has about 13-25 milligrams of cholesterol per ounce. This depends on the type and how much fat it has. Fresh goat cheese usually has around 13-15 mg per ounce. Aged types may have up to 25 mg. This cholesterol happens naturally because goat cheese is made from animal milk, which always has cholesterol as part of its fat.
The cholesterol in goat cheese is a small part of the daily limit of 300 milligrams for healthy adults. A normal serving of goat cheese (1-2 ounces) gives you only 5-15% of your daily cholesterol amount. Fresh spreadable goat cheese types, like those we make at DeJong Cheese with only 16% fat, often have even less cholesterol while still tasting delicious and creamy.
It’s important to know that food cholesterol affects people differently. Some people are more sensitive to food cholesterol. Research shows that saturated fat has a bigger effect on blood cholesterol than food cholesterol itself. Goat cheese has both saturated and unsaturated fats, but its special fat structure may be easier for many people to digest than cow’s milk products.
How does goat cheese cholesterol compare to cow’s milk cheese?
Goat cheese usually has 10-30% less cholesterol than similar cow’s milk cheeses. Fresh goat cheese has about 13-15 mg of cholesterol per ounce. Compare this to cream cheese at 27 mg, cheddar at 30 mg, and mozzarella at 22 mg per ounce. This difference comes from goat milk’s naturally different fat and the traditional ways of making cheese.
The fat pieces in goat milk are naturally smaller than those in cow’s milk. This affects how the cheese develops when it’s made. This difference not only influences cholesterol content but also makes goat cheese easier to digest for many people. Our traditional cheese-making methods at DeJong Cheese keep these natural benefits while creating products that range from fresh spreadable types to aged specialties.
Several things influence cholesterol levels in both goat and cow’s milk cheeses:
• Fat percentage – cheeses with more fat have more cholesterol
• Aging process – aged cheeses may have slightly more cholesterol
• Making methods – traditional techniques often give better fat distribution
• Milk source quality – animals that eat grass usually produce milk with better fatty acids
What makes goat cheese a healthier choice despite containing cholesterol?
Goat cheese has special health benefits that make it a healthy choice even with its cholesterol content. It has higher levels of vitamin A, calcium, and potassium compared to cow’s milk cheese. It also provides medium-chain fatty acids that your body uses more efficiently. These shorter fats are processed quickly for energy rather than being stored, which may support healthy metabolism.
The protein structure in goat cheese is different from cow’s milk products. It has less alpha-S1 casein, which many people find easier to digest. This means you can enjoy the health benefits without the stomach problems some people get with cow’s milk cheeses. Also, goat cheese provides helpful nutrients including:
• Conjugated linoleic acid (CLA) – linked to various health benefits
• Selenium – an important antioxidant mineral
• Phosphorus – essential for bone health
• B vitamins – especially riboflavin and vitamin B12
Research suggests that the special fatty acid profile of goat cheese, combined with its easier digestion, may actually support heart health when eaten as part of a balanced diet. The presence of helpful medium-chain triglycerides means that despite having cholesterol, goat cheese can be part of a heart-healthy eating pattern when enjoyed in small amounts.
Which types of goat cheese have the lowest cholesterol content?
Fresh goat cheese types have the lowest cholesterol levels, typically 13-15 mg per ounce. Fresh chèvre, spreadable goat cheese, and goat cheese crumbles are excellent low-cholesterol options. Reduced-fat versions have even less cholesterol, with some types having as little as 10 mg per ounce while keeping their characteristic tangy flavor and creamy texture.
Different goat cheese types and their approximate cholesterol content per ounce include:
• Fresh spreadable goat cheese: 13-15 mg
• Goat cheese crumbles: 13-16 mg
• Soft-ripened goat cheese: 18-20 mg
• Semi-hard aged goat cheese: 20-22 mg
• Hard aged goat cheese: 22-25 mg
• Goat brie: 20-22 mg
Making methods significantly affect cholesterol content. Fresh cheeses that haven’t been aged for a long time typically keep more water and have lower fat concentration, resulting in less cholesterol per serving. Our range at DeJong Cheese includes various options from fresh spreadable types to ripened specialties, allowing you to choose based on your dietary needs while enjoying authentic goat cheese flavor.
How can you enjoy goat cheese while managing cholesterol levels?
Enjoying goat cheese while managing cholesterol means eating the right amount and combining it with heart-healthy foods. A healthy serving size is 1-2 ounces (28-56 grams). This gives you flavor and nutrition without too much cholesterol. Combine goat cheese with cholesterol-lowering foods like whole grains, nuts, fruits, and vegetables to create balanced, satisfying meals.
Smart ways to include goat cheese in a heart-healthy diet include:
• Crumble fresh goat cheese over salads with leafy greens and walnuts
• Spread a thin layer on whole-grain crackers with sliced tomatoes
• Mix goat cheese crumbles into vegetable-based pasta dishes
• Use as a protein topping for roasted vegetables
• Blend into smoothies for added creaminess and nutrition
Choose fresh, lower-fat goat cheese types when watching cholesterol closely, and balance your intake throughout the week. Pairing goat cheese with foods high in soluble fiber, such as oats, beans, and apples, can help manage overall cholesterol levels. Remember that eating small amounts as part of a varied diet allows you to enjoy goat cheese’s unique flavor and health benefits while maintaining heart health.
Goat cheese does have cholesterol, but its levels are usually lower than many cow’s milk cheeses, and its special nutritional profile offers many health benefits. By choosing fresh types, eating the right amounts, and pairing it with heart-healthy foods, you can enjoy goat cheese as part of a balanced diet. Whether you prefer our fresh spreadable types, crumbles for salads, or aged specialties, understanding these nutrition facts helps you make informed choices that support both your health goals and your love of quality cheese.
