What is Chao Cheese Made From?
Chao cheese, a product of Chao Creamery by Field Roast, is a plant-based cheese alternative that uses a unique combination of ingredients to achieve its creamy texture and tangy flavor. The base is coconut oil, a common ingredient in vegan cheeses that helps with meltability. What sets it apart is the use of fermented tofu, which is a traditional Vietnamese ingredient known as 'chao'. The full ingredient list for the creamy original slices includes filtered water, coconut oil, modified corn and potato starches, potato starch, fermented tofu (soybeans, water, salt, sesame oil, calcium sulfate), sea salt, natural flavor, olive extract, and beta carotene for color. It’s important to note that, despite being plant-based, it is a processed food and should not be confused with the simple, whole-food version of fermented tofu used in traditional Asian cuisine.
A Closer Look at Chao Cheese Nutrition
Examining the nutritional facts is crucial for determining if a food aligns with your health goals. For a single 20g slice of Chao cheese, the numbers reveal a profile that is high in certain areas and low in others.
Key nutritional takeaways:
- Calories: Approximately 60-70 calories per slice.
- Total Fat: Around 4.5g per slice, most of which comes from coconut oil.
- Saturated Fat: A significant 4g per slice, representing 20% of the recommended daily value. Saturated fat from coconut oil can raise LDL ("bad") cholesterol levels.
- Sodium: With 180mg per slice, it has a notable sodium content, which is typical for many processed cheeses and alternatives.
- Protein: Chao cheese contains 0g of protein per slice, a key difference from dairy cheese which is a good source of protein.
- Other Nutrients: It contains 0g of dietary fiber and 0mg of cholesterol.
Chao Cheese vs. Dairy Cheese: A Nutritional Comparison
To properly evaluate its healthiness, it helps to compare Chao cheese with a standard dairy cheese, such as mild cheddar, based on a single 20g slice portion. As always, nutritional information can vary by brand and product type.
| Nutritional Aspect | Chao Cheese (approx. per slice) | Dairy Cheddar (approx. per slice) | Health Implications |
|---|---|---|---|
| Calories | ~60-70 kcal | ~80-100 kcal | Chao is slightly lower in calories. |
| Saturated Fat | ~4g | ~5g | Chao can have a similar or slightly lower saturated fat count, but it is still high due to coconut oil. |
| Cholesterol | 0 mg | ~25 mg | Chao contains no cholesterol, a benefit for those monitoring their intake. |
| Sodium | ~180 mg | ~150-180 mg | Sodium levels are comparable between the two. |
| Protein | 0 g | ~4-5 g | Dairy cheese is a much better source of protein. |
| Calcium | 0 mg | ~140 mg | Dairy cheese is rich in calcium, a nutrient Chao lacks. |
| Processing | Moderately processed | Can vary from minimally to highly processed | Chao is a manufactured product with added starches and oils. |
The Pros and Cons of Including Chao Cheese in Your Diet
As with any food, there are advantages and disadvantages to incorporating Chao cheese into your diet. Weighing these can help you make an informed decision.
Benefits of Chao Cheese
- Dairy-Free and Vegan: It's an excellent choice for vegans or individuals with lactose intolerance or dairy allergies.
- No Cholesterol: Unlike dairy cheese, it is free of cholesterol.
- Good Taste and Texture: Many consumers praise its creamy texture and meltability, which make it a satisfying substitute for dairy cheese in sandwiches and other dishes.
- Fermented Tofu: The inclusion of fermented tofu provides a unique, umami flavor profile that many enjoy.
Disadvantages of Chao Cheese
- High Saturated Fat: Derived primarily from coconut oil, the high saturated fat content is a significant nutritional drawback, especially when consumed frequently. For more on saturated fat and health, see resources from the Harvard T.H. Chan School of Public Health: https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/fats-and-cholesterol/types-of-fat/.
- High Sodium: The elevated sodium level can be a concern for those with high blood pressure or on low-sodium diets.
- Low Nutritional Value: With 0g of protein and no calcium, it provides little nutritional benefit beyond calories and fat.
- Processed Nature: The use of modified starches and oils classifies it as a processed food, which is often best consumed in moderation as part of a balanced diet.
- Taste Preference: Some users find the taste to be overly coconut-like or sweet, which may not appeal to everyone.
The Final Verdict on Chao Cheese
Ultimately, whether Chao cheese is healthy depends on your overall dietary context. It's not a health food and shouldn't be relied upon for significant nutritional content like protein or calcium. However, as a treat or an occasional ingredient, it can be a delicious dairy-free alternative for sandwiches or melted dishes. For those on a vegan diet, Chao is a much-loved option for its taste and functionality, but it's important to be mindful of its saturated fat and sodium content. For more balanced, nutritionally-dense vegan cheese options, consider alternatives made from nuts like cashews or almonds, which offer more healthy fats and protein.
A Guide to Healthier Vegan Cheese Choices
For those looking for more nutrient-dense plant-based options, consider exploring alternatives that prioritize whole-food ingredients.
- Cashew-based cheeses: Often rich in healthy fats, vitamins, and minerals.
- Almond-based cheeses: Provides a good source of healthy fats and can be lower in saturated fat than coconut oil-based options.
- Nutritional Yeast: Can be used on its own to add a cheesy, savory flavor to dishes without added oils or sodium.
- Homemade Cheeses: Creating your own from nuts, seeds, or root vegetables gives you full control over the ingredients and processing level.
