Manchego cheese is a beloved Spanish cheese known for its unique flavour and texture. In this article, we will delve deeper into the nutritional benefits and potential downsides of this pressed sheep’s milk cheese. Read on to discover the nutrition facts for Manchego.
SEE ALSO: Nutrition facts for popular world cheeses in The Cheese Wanker’s index →
Country of origin
Spain
Type of Cheese
Milk
Sheep
Examples
Manchego Artesano, Manchego Fresco, Manchego Semi-Curado, Manchego Curado, Manchego Viejo
Safe
Keto Diet, Lactose Intolerance, Pregnancy
Avoid
Milk Protein Intolerance, Low Sodium Diet
Nutrition Facts Summary for Queso Manchego
Manchego cheese can be a healthy and nutritious addition to a well-balanced diet. Here are some things to consider when assessing the health benefits of Manchego:
- Fat content: Manchego cheese is a high-fat cheese, with around 36 grams of fat per 100g serving. This number, combined with a very low carbohydrate content, make Manchego a great cheese for people following a ketogenic diet.
- Lactose content: Manchego cheese is a relatively low-lactose cheese, making it a good option for people with lactose intolerance. The ageing process of Manchego cheese breaks down lactose, making it easier to digest for people who are lactose intolerant.
- Calcium content: Manchego cheese is a good source of calcium, with around 69% of the recommended daily intake per 100 gram serving. Calcium is important for maintaining strong bones and teeth.
- Safety in pregnancy: Due to its low moisture content, most health authorities consider even raw milk Manchego safe to eat during pregnancy.
However, it’s important to keep in mind that Manchego cheese is still a high-calorie food, and should be consumed in moderation as part of a balanced diet. Additionally, people with high blood pressure or other health conditions that require a low-sodium diet should limit their intake of Manchego cheese, as it is a salty cheese. Overall, Manchego cheese can be a delicious and healthy addition to your diet, as long as it is consumed in moderation and as part of a balanced diet.
References
Overall nutritional content
The nutritional content of cheese in our table comes from the USDA Food Data Central Repository, the Australian Food Composition Database and cheese manufacturers. We realise that there can be variations between different brands and producers. Hence, the numbers we have used are averages.
Fat content
Our fat RDI data comes from Cleveland Clinic’s Healthy Fat Intake resource.
Type of fat in cheese as per Harvard T.H. Chan’s The Nutrition Source.
Protein content
Our protein RDI data comes from Harvard Medical School’s Harvard Health Publishing.
Cholesterol content
Is There a Correlation between Dietary and Blood Cholesterol? Evidence from Epidemiological Data and Clinical Interventions? – Maria Luz Fernandez and Ana Gabriela Murillo
Saturated fat, carbohydrate, and cardiovascular disease – Patty W Siri-Tarino, Qi Sun, Frank B Hu and Ronald M Krauss
Effect of cheese consumption on blood lipids: a systematic review and meta-analysis of randomized controlled trials – Janette de Goede, Johanna M Geleijnse, Eric L Ding, Sabita S Soedamah-Muthu
Safety in pregnancy
All the advice relating to what cheeses you can eat during pregnancy in this article is based on the recommendations by health authorities in Australia, the UK and the USA. If you are unsure about what you can or cannot eat, please consult your doctor.
Australia – FSANZ, United Kingdom – NHS and United Sates of America – FDA
Lactose content
Lactose residual content in PDO cheeses
Detection of lactose in products with low lactose content
The analysis of lactose in milk and cheese products by HPLC
Food Standards ANZ Food Composition Database
Lactose & Galactose content of cheese
What type of rennet is used in making Spain’s commercial made Manchego?
Most commercial versions of Manchego use animal rennet for coagulation. Having said that, in Spain, you might still find some small-batch versions made with Cardoon Thistle rennet.