Cheeses that are made from raw milk and haven't been pasteurised are a brilliant source of naturally fermented goodness. Soft cheeses are especially rich in helpful bacteria and can cure many smaller digestive issues, while at the same time help boost the immune system. But don't rely on cheese at the exclusion of yogurt or kefir, because many of the helpful strands of bacteria can be lost in the production process.
A rich source of: vitamin A , riboflavin, vitamin B2, probiotic.
Cheese, spreadable, full fat, soft, white
| Energy (kcal) | 252 |
| Energy (kJ) | 1041 |
| Water (g) | 66.3 |
| Starch (g) | 0 |
| Total sugars (g) | 3 |
| Glucose (g) | 0 |
| Galactose (g) | 0 |
| Fructose (g) | 0 |
| Sucrose (g) | 0 |
| Maltose (g) | 0 |
| Lactose (g) | 3 |
| Protein (g) | 5.3 |
| Protein (g)/100kcal | 2.1 |
| Protein % of calories | 8.4 |
| Carbohydrate (g) | 3 |
| Carbohydrate (g)/100kcal | 1.2 |
| Carb % of calories | 4.8 |
| Fat (g) | 24.4 |
| Fat (g)/100kcal | 9.7 |
| Fat % of calories | 87.1 |
| Satd FA /100g fd (g) | 16 |
| Mono FA /100g food (g) | 6.1 |
| Poly FA /100g food (g) | 0.8 |
| Trans FAs /100g food (g) | 0.9 |
| Sodium (mg) | 4 |
| Potassium (mg) | 360 |
| Calcium (mg) | 25 |
| Magnesium (mg) | 33 |
| Phosphorus (mg) | 58 |
| Iron (mg) | 0.8 |
| Copper (mg) | 0.2 |
| Zinc (mg) | 1.3 |
| Chloride (mg) | 50 |
| Manganese (mg) | 0.5 |
| Selenium (µg) | N |
| Iodine (µg) | N |
| Vitamin D (µg) | 0 |
| Vitamin E (mg) | N |
| Thiamin (mg) | 0.1 |
| Riboflavin (mg) | 0 |
| Niacin (mg) | 0.7 |
| Tryptophan/60 (mg) | 0.4 |
| Niacin equivalent (mg) | 1.1 |
| Vitamin B6 (mg) | 0.1 |
| Vitamin B12 (µg) | 0 |
| Folate (µg) | N |
| Pantothenate (mg) | N |
| Biotin (µg) | N |
| Vitamin C (mg) | 13 |
| Alcohol (g) | 0 |
| NSP (g) Non-starch polysaccharide | 0 |
| AOAC fibre (g) | 0 |
| Cholesterol (mg) | 72 |
| Retinol (µg) | 0 |
| Carotene (µg) | 37 |
| Retinol Equivalent (µg) | 6 |
Cheese, spreadable, medium fat, soft, white
| Energy (kcal) | 153 |
| Energy (kJ) | 637 |
| Water (g) | 74.4 |
| Starch (g) | 0 |
| Total sugars (g) | 3.5 |
| Glucose (g) | 0 |
| Fructose (g) | 0 |
| Sucrose (g) | 0 |
| Maltose (g) | 0 |
| Lactose (g) | 3.5 |
| Protein (g) | 9.8 |
| Protein (g)/100kcal | 6.4 |
| Protein % of calories | 25.6 |
| Carbohydrate (g) | 3.5 |
| Carbohydrate (g)/100kcal | 2.3 |
| Carb % of calories | 9.2 |
| Fat (g) | 11.2 |
| Fat (g)/100kcal | 7.3 |
| Fat % of calories | 65.9 |
| Satd FA /100g fd (g) | 7.4 |
| Mono FA /100g food (g) | 2.8 |
| Poly FA /100g food (g) | 0.3 |
| Trans FAs /100g food (g) | 0.5 |
| Sodium (mg) | 3 |
| Potassium (mg) | 510 |
| Calcium (mg) | 20 |
| Magnesium (mg) | 20 |
| Phosphorus (mg) | 36 |
| Iron (mg) | 0.9 |
| Copper (mg) | 0 |
| Zinc (mg) | 0.4 |
| Chloride (mg) | 13 |
| Manganese (mg) | 0.1 |
| Selenium (µg) | N |
| Iodine (µg) | N |
| Vitamin D (µg) | 0 |
| Vitamin E (mg) | N |
| Thiamin (mg) | 0.2 |
| Riboflavin (mg) | 0 |
| Niacin (mg) | 0.2 |
| Tryptophan/60 (mg) | 0.4 |
| Niacin equivalent (mg) | 0.6 |
| Vitamin B6 (mg) | 0.2 |
| Vitamin B12 (µg) | 0 |
| Folate (µg) | 7 |
| Pantothenate (mg) | 0.4 |
| Biotin (µg) | N |
| Vitamin C (mg) | 5 |
| Alcohol (g) | 0 |
| NSP (g) Non-starch polysaccharide | 0 |
| AOAC fibre (g) | 0 |
| Cholesterol (mg) | 33 |
| Retinol (µg) | 0 |
| Carotene (µg) | 0 |
| Retinol Equivalent (µg) | 0 |
Cheese, spreadable, soft white, low fat
| Energy (kcal) | 99 |
| Energy (kJ) | 416 |
| Water (g) | 78.4 |
| Starch (g) | 0 |
| Total sugars (g) | 5 |
| Glucose (g) | 0 |
| Fructose (g) | 0 |
| Sucrose (g) | 0 |
| Maltose (g) | 0 |
| Lactose (g) | 5 |
| Protein (g) | 11.9 |
| Protein (g)/100kcal | 12 |
| Protein % of calories | 48.1 |
| Carbohydrate (g) | 5 |
| Carbohydrate (g)/100kcal | 5.1 |
| Carb % of calories | 20.2 |
| Fat (g) | 3.6 |
| Fat (g)/100kcal | 3.6 |
| Fat % of calories | 32.7 |
| Satd FA /100g fd (g) | 2.4 |
| Mono FA /100g food (g) | 0.9 |
| Poly FA /100g food (g) | 0.1 |
| Trans FAs /100g food (g) | 0.1 |
| Sodium (mg) | 46 |
| Potassium (mg) | 521 |
| Calcium (mg) | 67 |
| Magnesium (mg) | 26 |
| Phosphorus (mg) | 48 |
| Iron (mg) | 1.8 |
| Copper (mg) | 0.2 |
| Zinc (mg) | 0.5 |
| Chloride (mg) | N |
| Manganese (mg) | 0.4 |
| Selenium (µg) | N |
| Iodine (µg) | N |
| Vitamin D (µg) | 0 |
| Vitamin E (mg) | 2.5 |
| Vitamin K1 (µg) | 310 |
| Thiamin (mg) | 0.1 |
| Riboflavin (mg) | 0.1 |
| Niacin (mg) | 1.1 |
| Tryptophan/60 (mg) | 0.4 |
| Niacin equivalent (mg) | 1.5 |
| Vitamin B6 (mg) | 0.2 |
| Vitamin B12 (µg) | 0 |
| Folate (µg) | 62 |
| Pantothenate (mg) | 0.6 |
| Biotin (µg) | N |
| Vitamin C (mg) | 27 |
| Alcohol (g) | 0 |
| NSP (g) Non-starch polysaccharide | 0 |
| AOAC fibre (g) | 0 |
| Cholesterol (mg) | 10.6 |
| Retinol (µg) | 0 |
| Carotene (µg) | 4049 |
| Retinol Equivalent (µg) | 675 |