Is Goat Cheese Good for You?

Cheese made from goat milk is a delicious alternative to cow milk cheese, but is goat cheese good for you? You might have spotted some serious debate on the web recently about whether goat cheese is healthy and if it might be better for you than cheese made from cow’s milk. 

So, is goat cheese good for you? Thanks to its high vitamin and mineral content, goat cheese is a healthy addition to every diet. It can also be easier to digest for those who have a sensitivity to lactose. Read our guide to discover the many reasons goat cheese is good for you and how you can add it to your favorite dishes. Without further fondue, let’s brie-gin.

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• Is Goat Cheese Healthy?
• Goat Cheese Nutrition Facts
• Is Goat Milk Cheese Healthier Than Cow Milk Cheese?

Is Goat Cheese Healthy?

Known in the US as chèvre (which means "goat" in French), the term goat cheese can refer to any variety — hard, soft, spreadable, dry or crumbly. Goat milk cheese is a flexible ingredient that’s used around the world. With its distinct nutritional composition, many wonder, "Is goat cheese good for you?" It’s produced in the same way as cheese made from cow milk but offers unique benefits and flavors.

In common with cheese made from cow’s milk, goat cheese is a source of protein, fat and calcium, all important parts of a well-balanced diet. Goat cheese is good for you in moderation, however, it’s important to note that there are a few misconceptions about it too. First of all, it’s not lactose-free. Although it contains less lactose than cheese made from cow’s milk, it does still contain some and should be avoided by people with intolerances.

The second misconception is that goat cheese is vastly superior in nutrition compared to cow milk cheeses. So, is goat cheese good for you? We’ll explore this in more detail but it’s important to note that the specific nutritional makeup of individual goat cheeses changes slightly depending on how it’s made and where it’s from.

How long it has been aged is another key consideration. For example, firmer goat cheese aged for three to five months has more calcium than softer cheese that has only been aged for one to two weeks. Therefore, it’s important to have a look at the ingredient list and nutritional information before you buy.

Goat Cheese Nutrition Facts

So, is goat cheese good for you and how is goat cheese nutrition broken down? A standard serving of one ounce (28g) of soft goat cheese contains the following:

• 75 calories
• 5g protein
• 6g fat
• 0g carbohydrate 
• 130 mg sodium
• 40 mg calcium (4% of your recommended daily allowance for most adults although teens and women aged 50-70 require more).

This means that goat cheese is good for you as a snack because its high levels of protein should help you to feel fuller for longer. 

Why Is Goat Cheese Good For You?

Goat cheese contains a lot of vitamins which contribute to good health:

• Vitamin A is important for normal vision and boosts the immune system. It can also help to prevent the growth of some cancer cells.
• Vitamin B12 has many benefits including supporting the normal function of the brain and nervous system. It can also help to prevent anemia.
• Vitamin K supports bone health, helping to avoid problems such as osteoporosis and low bone density.

Another reason why goat cheese is good for you is its high mineral content:

• Phosphorus is a key component of bones and teeth but it also helps the normal function of the digestive system, helping your body to use carbohydrates and fats properly.
• Magnesium contributes to lots of functions in the body including supporting both the nervous and immune systems.
• Calcium is one of the most important minerals in the body and supports healthy teeth and bones. 
• Iron is used by the body to produce hemoglobin, the part of red blood cells that carries oxygen around the body to vital organs.

Is Goat Milk Cheese Healthier Than Cow Milk Cheese?

Goat milk cheese and cow milk cheese are made in a similar way and are broadly similar in their nutritional composition, with a few minor differences. For example, goat milk cheese is slightly lower in calories and higher in calcium. But, is goat cheese good for you? The table below shows a comparison between the nutrition of a one-ounce serving of hard cow milk cheese and hard goat milk cheese:

Again, these results can vary depending on the type of cheese and how it’s made and stored. 

Is Goat Milk Cheese Good For You if You Are Lactose Intolerant?

Another reason people believe that goat cheese is healthy is that it can be more easily digested compared to cow milk cheese, especially by those sensitive to lactose. 

Although studies have shown that the digestibility rates of both cheeses are very similar (goat cheese is 94% and cow cheese is 95%), goat cheese contains less lactose. While cow milk cheese contains 4.5g of lactose per 100g, goat milk cheese contains 4.1g. This means goat cheese could be easier to digest for those sensitive to lactose. 

Goat milk cheese is good for you due to its probiotic content, too. Probiotics are a good type of bacteria that live in our intestines and help to support our overall health, including our immune system. They help us to digest food effectively and support good gut health.

Ultimately, if you find that goat cheese is good for you and your diet and easier to digest than cow’s milk cheese, that’s great. It’s a delicious alternative and just as versatile.

Is Goat Cheese Good for You if You’re Trying to Lose Weight? 

Wondering if goat cheese is healthy if you’re looking to drop pounds? The answer is yes. This is because the short and medium fatty chain acids in goat milk cheese can be metabolized faster by the body than the long fatty chain acids found in cow milk cheese. This helps you to feel fuller quicker and for longer, reducing potential snacking.

Therefore, switching to goat cheese is healthy if you’re trying to lose weight. Many people find that the stronger flavor of goat cheese means that you don’t need so much of it in recipes, reducing the calories in your favorite cheese dishes such as pasta and pizza, another reason why goat cheese is good for you and your weight loss goals.

Is Goat Cheese Good For You to Cook With?

If you’ve been wondering how to start eating healthy, then adding goat milk cheese to your diet could be an excellent first step. But is all goat cheese good for you? Is goat cheese good for you in every recipe, or are there certain cooking methods that increase its health benefits?

Like cheese made from cow milk, it’s super adaptable and can be used in various dishes to enjoy its uniquely earthy, sour tang. This sourness does reduce over time so if you prefer your cheese on the milder side, you can choose a more aged variety. Or, if you like it stronger, you can go straight for a blue goat cheese variety, or indeed any blue variety, since blue cheese is a great substitute for goat cheese.

Now that we’ve answered the question: "Is goat cheese good for you?" you’re probably wondering how you can start using it in the kitchen. The salty richness of goat milk cheese lends itself perfectly to dishes where it can contrast against sweet and spicy foods. Some of our favorite recipes are:

Green Spaghetti

This spin on green spaghetti combines creamy goat cheese, fresh parsley and a spicy kick of jalapeño. It's absolutely delicious and bursting with flavor, using just one ounce of creamy goat cheese for an easy, tasty and health-conscious meal.

Grilled Goat Cheese

Is goat cheese good for you if it’s grilled? It sure is! Goat cheese is a great option for grilling and barbecuing because of its firm texture. Cut into finger-sized pieces, brush with oil and sprinkle with herbs. Pop them under the grill or onto the barbecue until they’re just starting to brown and lose their shape a little at the edges. They’re great dipped in a sweet chile sauce or used in gyros with tomatoes and onions.

Easy Cheesy Dessert  

Goat cheese is great for savory dishes but is goat cheese good for you to use in sweet dishes? You bet. For a speedy dessert that’s light on sugar and calories, try spreading soft goat cheese onto bread, top with strawberries and drizzle with honey.

Goat cheese is fast developing a firm fan base, but is goat cheese good for you? And is it healthier than cow cheese? There’s research that suggests some people find goat cheese easier to digest than cow milk cheese.

The structure of goat cheese can also help you to feel fuller for longer which means that goat cheese is good for you if you’re trying to lose weight. Oh, and it's delicious! Whether you prefer your cheese strong and full-flavored or on the milder side, there are countless varieties to choose from — simply head to your local grocery store and see what we're talking about!

Hopefully by now you have an answer to your question "Is goat cheese good for you?" Goat cheese is healthy as part of a balanced diet and contains lots of vitamins, minerals and probiotics that help our bodies work at their best. It’s also versatile and easy to incorporate into a mix of recipes, from pasta and pizza to desserts and salads.

For even more ways to explore your favorite foods, check out other experiences happening on Cozymeal.