Cheese
Cheese
Cheese is a beloved and timeless food, known for its rich flavor, smooth texture, and incredible versatility. Whether sliced, shredded, melted, or crumbled, cheese adds depth, creaminess, and savory satisfaction to a wide variety of dishes. At Benefit Market, our cheese selection includes everyday staples and specialty varieties—perfect for meals, snacks, or entertaining.
Nutritional Benefits
Cheese is a concentrated source of essential nutrients, particularly high-quality protein and calcium. A one-ounce serving of cheese typically provides 6–7 grams of protein, which helps build and maintain muscle, support immune function, and promote satiety. It also delivers about 15–20% of the daily recommended intake of calcium, a mineral vital for strong bones and teeth.
Cheese contains fat-soluble vitamins such as vitamin A (important for vision and skin health) and vitamin B12, which supports nerve function and red blood cell formation. Certain aged cheeses—like cheddar, Swiss, or gouda—are also rich in vitamin K2, which plays a role in bone and cardiovascular health.
Some cheeses, particularly those made from milk of grass-fed animals, contain conjugated linoleic acid (CLA) and omega-3 fatty acids, which may support heart and metabolic health. Fermented cheeses like blue cheese or brie may also provide beneficial probiotics.
Serving Tips
Cheese is incredibly easy to incorporate into meals. Sprinkle shredded cheese on tacos, soups, salads, or baked dishes for an instant flavor boost. Add slices to sandwiches, burgers, or wraps, or melt onto toast or eggs for a quick and satisfying breakfast.
Cheese boards make a great snack or appetizer. Pair cheese with whole grain crackers, fresh fruit, nuts, or sliced vegetables for a balanced and visually appealing spread. Hard cheeses like parmesan or asiago can be grated over pasta or roasted vegetables for a savory finishing touch.
Soft cheeses like mozzarella or ricotta work well in lasagnas, stuffed peppers, or flatbreads. Crumbled feta or goat cheese adds tang and texture to salads and grain bowls. For a comforting dish, blend shredded cheddar into homemade mac and cheese or use it as a topping for casseroles and baked potatoes.
Health Suggestions
While cheese is nutrient-rich, it’s also high in saturated fat and sodium, so moderation is key. Choose lower-sodium options when available, and enjoy cheese as a complement to fresh produce, lean proteins, and whole grains rather than as the main portion of the meal.
Portion control is important—an ounce of cheese (roughly the size of four dice) is a good standard serving. For those sensitive to lactose, many hard or aged cheeses contain lower levels and may be easier to digest. Plant-based or lactose-free alternatives are also available and can offer similar texture and taste.
At Benefit Market, cheese is more than just a topping—it’s a flavorful and nourishing ingredient that brings comfort, creativity, and balance to your kitchen. With thoughtful choices and a wide range of varieties, cheese remains a wholesome and enjoyable part of everyday meals.
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