Is Cheese Good for Vitamin D? A Deep Dive Into Dairy's Role

While many people assume all dairy is a rich source of vitamins, the reality regarding vitamin D is more complex. Whether cheese is a good source of vitamin D depends on if it is naturally occurring or has been fortified.

Quick Summary

Natural cheese contains only minimal amounts of vitamin D. Fortified processed and specialty cheeses provide a more significant quantity to supplement intake.

Key Points

• Limited Natural Content: Most cheeses naturally contain very low and unreliable amounts of vitamin D.

• Look for Fortification: The most significant vitamin D contribution from cheese comes from varieties that have been explicitly fortified by the manufacturer, such as some American and processed cheeses.

• Not a Primary Source: You should not rely on cheese alone to meet your daily vitamin D requirements; richer sources like fatty fish, sunlight, and cod liver oil are far more effective.

• Check the Label: Always read the nutrition label to confirm if a specific cheese has been fortified with vitamin D and to check its overall nutritional profile.

• Balance is Best: Incorporate cheese as one part of a varied diet, alongside other vitamin D-rich foods, sunlight, or supplements, for optimal vitamin D levels.

• Beyond Vitamin D: Remember that cheese is an excellent source of calcium, protein, and other nutrients, offering health benefits beyond its limited vitamin D content.

The Natural Vitamin D Content in Cheese

Cheese naturally contains small amounts of vitamin D3 from milk. The level is generally low and unreliable as a primary source. For example, 1.5 ounces of natural cheddar has about 17 International Units (IU) of vitamin D.

Fortified vs. Natural: The Key Difference

Fortification is the main way cheese becomes a notable vitamin D source. Vitamin D3 is added to milk before cheesemaking and remains stable. This makes certain cheeses, like processed American cheese, a more significant source.

How Fortification Works

Fortification adds emulsified vitamin D3 to cheese milk. A substantial amount is retained in the final product. This process creates cheeses specifically marketed for vitamin D content.

Comparing Cheese with Other Vitamin D Sources

Fortified cheese contributes to vitamin D intake, but other foods are much richer sources.

• Top natural sources:
  • Fatty fish (salmon, tuna, mackerel)
  • Cod liver oil
  • UV-exposed mushrooms
  • Egg yolks
  • Beef liver
• Common fortified foods:
  • Cow's milk
  • Plant-based milks (soy, almond, oat)
  • Ready-to-eat cereals
  • Some brands of orange juice and yogurt

Is Cheese a Reliable Source?

Fortified cheese supplements intake but is not typically a primary source compared to fatty fish or sun exposure. A varied diet with multiple sources, moderate sun, and possibly supplements is often recommended for sufficient levels.

Comparison of Vitamin D in Cheeses and Other Foods

This table compares standard servings of cheese and other vitamin D sources.

Food (Serving Size)	Vitamin D (IU)	Source
Fortified American Cheese (1.5 oz)	43
Natural Cheddar (1.5 oz)	17
Fortified 2% Milk (1 cup)	120
Farmed Salmon (3 oz)	645
Egg Yolk (1 large egg)	44
UV-Exposed Mushrooms (½ cup)	366

Beyond Vitamin D: Other Cheese Nutrients

Cheese offers calcium, protein, vitamins A and B12, phosphorus, and zinc. Some fermented cheeses have probiotics. However, due to high saturated fat and sodium, consume in moderation.

Conclusion

While natural cheese has minimal vitamin D, fortified varieties offer a secondary contribution. Cheese isn't a primary source compared to fatty fish or fortified milk. A balanced diet with diverse sources, moderate sun exposure, and considering supplements ensures adequate vitamin D. Use resources like the USDA's FoodData Central for comprehensive nutrition information.

Frequently Asked Questions

Which types of cheese have the most vitamin D?

Fortified processed cheeses, such as some American cheese varieties, typically contain the highest amount of vitamin D, as it is added during manufacturing.

Is the vitamin D in fortified cheese absorbed well?

Research indicates that the vitamin D added to fortified cheese is bioavailable, meaning it is effectively absorbed and utilized by the body.

Can I rely solely on cheese to meet my daily vitamin D needs?

No, cheese should not be your sole or primary source. Even fortified varieties have less than other sources like fatty fish. A varied intake is best.

What is the difference between natural and fortified cheese in terms of vitamin D?

Natural cheese contains only trace amounts of vitamin D, while fortified cheese has a significant, standardized amount added by the manufacturer.

Besides vitamin D, what other nutrients are in cheese?

Cheese is a good source of calcium, protein, vitamins A and B12, zinc, and phosphorus.

Does cheese have any downsides due to its nutrient content?

Cheese is often high in saturated fat and sodium, so consume in moderation, especially if you have heart conditions.

Are there other fortified foods with vitamin D besides cheese?

Yes, many foods are fortified, including milk, plant-based milks, cereals, orange juice, and yogurt.