Which vitamins can I get from cheese?

December 29, 2025 •

3 min read

Did you know that dairy products can contribute significantly to a person's nutrient intake? Cheese, in particular, is a concentrated source of many of the nutrients found in milk. For those curious about its health benefits, a common question arises: which vitamins can I get from cheese?

Quick Summary

Cheese is a valuable source of several fat-soluble vitamins, including A, D, E, and K2, along with key water-soluble B vitamins such as B12 and riboflavin. The specific vitamin profile varies depending on the type and aging process.

Key Points

Fat-Soluble Vitamins: Cheese contains vitamins A, D, E, and K2, which are better absorbed by the body due to the fat content in cheese.
Vitamin B12: A notable source of vitamin B12, particularly in Swiss and Mozzarella varieties, which is crucial for nerve and red blood cell health.
Vitamin K2 Benefits: Hard and aged cheeses like Gouda and Swiss are rich in vitamin K2, which supports bone and heart health by regulating calcium.
Variety is Key: The vitamin and nutrient profile varies significantly between different cheese types, with hard, aged cheeses generally having a higher concentration of certain fat-soluble vitamins.
Moderation is Important: While nutritious, cheese is high in saturated fat and sodium, so it should be consumed in moderation as part of a balanced diet.

Essential Fat-Soluble Vitamins in Cheese

Cheese is a potent source of several fat-soluble vitamins, which play crucial roles in maintaining overall health. The fat content in cheese helps the body absorb these nutrients effectively.

Vitamin A

Derived from milk fat, vitamin A is abundant in many types of cheese, especially those made from the milk of grass-fed animals. This essential nutrient is vital for several bodily functions, including:

Maintaining good vision, particularly in low light.
Supporting skin health and integrity.
Fortifying the immune system.

Vitamin D

While not as prominent as other vitamins, cheese does contain some vitamin D, a nutrient critical for bone health because it helps the body absorb calcium. Some dairy products, including cheese, can also be fortified with extra vitamin D to boost their nutritional value.

Vitamin K2

Found in fermented dairy products like cheese, vitamin K2 is a standout nutrient. Hard, aged cheeses are among the best dietary sources of K2. This vitamin is essential for proper calcium utilization, helping to direct calcium to the bones and teeth and keeping it out of soft tissues like arteries. Key functions of vitamin K2 include:

Supporting bone density and preventing osteoporosis.
Promoting heart health by preventing arterial calcification.

Vitamin E

This fat-soluble antioxidant is also present in cheese, though typically in smaller amounts compared to vitamins A and K2. Vitamin E helps protect the body's cells from oxidative damage.

Important B-Complex Vitamins

Beyond the fat-soluble varieties, cheese provides a number of water-soluble B vitamins that are integral to metabolic function and energy production.

Vitamin B12 (Cobalamin)

Cheese is an excellent vegetarian source of vitamin B12, with some varieties offering a significant portion of the recommended daily intake. This vitamin is essential for:

The production of red blood cells.
Proper neurological function.
Energy metabolism.

Swiss cheese is particularly well-known for its high B12 content.

Riboflavin (B2)

Another key B vitamin found in cheese is riboflavin. It plays a crucial role in cellular growth and function, helping the body convert food into energy.

Comparison of Vitamin Content in Common Cheeses

To illustrate how vitamin content varies, consider this comparison table. Values are approximate and can differ by brand and preparation methods.


Cheese Type	Notable Vitamins	Primary Benefits
Swiss	Vitamin B12 (High), Vitamin A	Nerve function, red blood cell production, vision
Cheddar	Vitamin A, Vitamin B12, Selenium	Vision, immunity, energy, metabolism
Gouda (Aged)	Vitamin K2 (High), Vitamin B12	Bone health, heart health, immune support
Feta	Vitamin B12, Riboflavin, Calcium	Energy production, cell function, bone health
Mozzarella	Vitamin B12, Riboflavin	Red blood cell production, energy, immune system support
Cottage Cheese	Vitamin B12, Protein	Muscle growth, cell formation, energy

Factors Affecting Vitamin Content

Several factors can influence the vitamin profile of a cheese:

Milk Source: The diet of the dairy animal impacts the vitamin content of its milk. Cheese from grass-fed cows, for instance, may have higher levels of certain nutrients like vitamin K2.
Aging Process: The length of time a cheese is aged can concentrate nutrients and sometimes alter vitamin levels. Aged hard cheeses are generally richer in some vitamins compared to fresh, soft cheeses.
Fat Content: Since some vitamins are fat-soluble, lower-fat cheeses will naturally contain smaller amounts of these vitamins, along with fewer calories.
Fortification: Some dairy products are fortified with additional vitamins, such as vitamin D, which will be indicated on the nutritional label.

Sourcing and Moderation

While cheese offers a broad spectrum of vitamins, it is also high in saturated fat and sodium. The key is moderation within a balanced diet. To reap the nutritional rewards without overdoing it, consider incorporating different types of cheese in small portions. Pairing aged Parmesan with a salad or a slice of Swiss with fruit can be a great way to add flavor and nutrients to your meals. When looking for authoritative information on dietary choices, reliable sources such as The Nutrition Source from Harvard T.H. Chan School of Public Health are excellent references.

Conclusion

Cheese is a delicious and versatile food that offers a surprising array of essential vitamins, including the fat-soluble vitamins A, D, E, and K2, as well as the water-soluble B-complex vitamins like B12 and riboflavin. The specific vitamin concentration is influenced by the type of cheese, its aging, and the source of the milk. By understanding the nutritional nuances of different varieties, you can make informed choices to enjoy cheese as a flavorful and vitamin-rich part of a healthy diet.

Frequently Asked Questions

Cheese contains several B-complex vitamins, including vitamin B12, riboflavin (B2), and B6. Some fermented cheeses may also contain other B vitamins like folate.

The aging process can concentrate nutrients, particularly vitamin B12. Aged hard cheeses, like Gouda, also tend to be richer in vitamin K2 than younger, softer cheeses.

No, cheese is not a significant source of vitamin C. While it may contain trace amounts, this nutrient is not a prominent part of its nutritional profile.

Cheese made from the milk of grass-fed cows can contain higher levels of certain nutrients, including vitamins A and K2, as well as beneficial omega-3 fatty acids, compared to cheese from conventionally-fed cows.

While some vitamin D is present, particularly in full-fat versions, cheese is not considered a primary source. For sufficient intake, it's best to rely on a combination of sunlight, fatty fish, and fortified foods.

Vitamin K2 is the form found in cheese, particularly in fermented and hard varieties. K2 is primarily involved in directing calcium, while K1 is more related to blood clotting and is found mostly in leafy greens.

Yes, fat content is significant, especially for fat-soluble vitamins (A, D, E, and K). Lower-fat cheeses will have fewer of these vitamins than their full-fat counterparts.