Goat Cheese: Tangy, Easy‑to‑Digest Source of Protein & Calcium
At 6 g protein and 90 mg calcium per ounce, goat cheese brings creamy tang and smaller fat globules that many find gentler on digestion than cow’s milk cheese.
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What Is Goat Cheese?
Goat cheese (chèvre) is made by coagulating goat’s milk with acid or rennet, then draining and aging from a few days (fresh logs) to several months (bucheron, crottin).
Nutrition (per 1 oz = 28 g)
| | Amount | %DV |
|---|---|---|
| Calories | 103 kcal | — |
| **Protein** | 6 g | 12 % |
| **Total Fat** | 8 g | 10 % |
| – Sat Fat | 5 g | 25 % |
| **Calcium** | 90 mg | 7 % |
| Vitamin A | 200 IU | 4 % |
| Medium‑chain FAs | 15 % of fat | — |
Potential Benefits
- **Smaller fat globules & more MCTs** → often easier to digest.
- Higher **caproic & caprylic acids** may inhibit harmful gut bacteria.
- Rich, tangy flavour means you can use **less cheese** for same taste impact.
- Naturally lower in lactose than fresh cow cheese.
Drawbacks & Precautions
- Still high in saturated fat; portion = 1 oz.
- Fresh goat cheese spoils quickly—watch for pink mould.
- Some people dislike the “barn‑y” aroma; aged styles are milder.
Culinary Uses
- Crumble over beet & walnut salad.
- Whip with honey for cheesecake filling.
- Stuff into dates, roast 8 min for appetiser.
- Melt into polenta for creamy tang.
Storage Tips
Wrap fresh chèvre in parchment + plastic; refrigerate ≤ 7 days. Aged rinds last 3 weeks. Freeze only for cooked dishes—texture becomes crumbly.
Sustainability Notes
Goats thrive on scrub land unsuitable for crops, require less water & feed than cows. Choose local farmstead or pasture‑raised chèvre to cut transport emissions.
Key Takeaways
✔︎ Tangy flavour, easy digestion
✔︎ 6 g protein / oz
✖︎ Keep portions small to limit sat fat.
- 1. Goat Cheese
Goat cheese
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