Iron is a mineral that plays an important role in many bodily functions, including helping oxygen get to cells. It also helps make red blood cells and supports our immune system. Many people are deficient in this essential mineral, so it’s important to eat iron-rich foods.
Cheese contains a good deal of protein and minerals, most significantly calcium, which is why people are likely to be under the impression that it is also iron-rich. However, upon a closer examination of how cheese is made, we can see that it does not contain any significant amount of iron.
Cheese is low in iron, with less than 3 milligrams per ounce. This makes it a poor source of iron, especially for people already at risk of iron deficiency. The Daily Value for iron is 18 milligrams (mg), and one ounce of cheddar has 0.4 mg of iron or 2% of the Daily Value.
According to the U.S. Department of Agriculture National Nutrient Database, 100g of Cheddar cheese contains on average 0.16mg of Iron and 458mg of Phosphorus.
The table below shows the amount of iron found in 100 grams [3.5 oz] of cheese.
| Cheese [Amount Per 100 Grams] | Iron Content [Milligram] |
|---|---|
| American Cheese | 0.6mg |
| Blue Cheese | 0.3mg |
| Camembert Cheese | 0.3mg |
| Cheddar | 0.7mg |
| Cottage Cheese | 0.1mg |
| Edam Cheese | 0.4mg |
| Feta Cheese | 0.7mg |
| Fontina Cheese | 0.2mg |
| Goat Cheese | 1.6mg |
| Gouda Cheese | 0.2 mg |
| Gruyere | 0.7 mg |
| Monterey Jack | 0.7 mg |
| Mozzarella | 0.3 mg |
| Parmesan Cheese | 0.9mg |
| Provolone | 0.5mg |
| Queso Blanco | 0.2mg |
| Ricotta | 0.4mg |
| Roquefort | 0.6mg |
| Swiss Cheese | 0.2mg |
As you can see from the chart above, cheese is a very poor source of iron. Fresh fruits and vegetables contain more iron than goat or sheep milk, and non-dairy cheeses have the least iron.
Cheese is a popular ingredient in many foods and dishes. It contains protein, calcium, and other nutrients. These nutrients help keep your bones, muscles, and organs healthy.
Cheese is an excellent source of protein and calcium, but it’s not a great source of iron. Most types of cheese contain less than 1 milligram of iron per ounce. To help you stock up on this important nutrient, we rounded up a list of foods rich in iron.
Here’s a list of food that is rich in Iron:
- Red meat, pork, and poultry.
- Seafood.
- Beans.
- Dark green leafy vegetables, such as spinach.
- Dried fruit, such as raisins and apricots.
- Iron-fortified cereals, breads and pastas.
- Peas.
Cheese also has iron, which is a mineral that helps carry oxygen throughout your body. Although low in iron, Cheese can be a good source of iron if you eat it daily.
