If you like cheese you're in good company. The amount of cheese consumed annually in the United States averages out to 32 pounds per person, according to the USDA Economic Research Service. Even though it’s high in calories and fat, cheese is a good source of nutrients, including vitamin B-12.
Vitamin B-12 refers to a group of substances containing the mineral cobalt, so you may hear it referred to as cobalamin. You need vitamin B-12 for the production of red blood cells, protein and DNA, which in turn makes it essential for normal growth and maintaining optimum health. Vitamin B-12 converts homocysteine that’s circulating in the blood into a substance you may be familiar with because it’s sold as a supplement: SAMe or S-adenosylmethionine. SAMe supports the immune system, produces neurotransmitters and may help improve depression, and it’s prescribed to relieve pain from osteoarthritis. Removing homocysteine from the blood may keep your heart healthy because high levels are associated with an increased risk of cardiovascular disease.
The Institute of Medicine recommends including 2.4 micrograms of vitamin B-12 in your daily diet. Vitamin B-12 is naturally found in animal sources of foods, but not in plant-based foods. If you don’t eat meat, fish, poultry or dairy products, then fortified breakfast cereals are good sources. Without enough vitamin B-12 you may become fatigued or develop anemia. Neurological problems, such as numb hands and feet, depression or memory problems can also occur and may be irreversible if the deficiency isn't treated. Just one to two servings of a variety of fish, meat and breakfast cereals provide a full day’s intake.
Vitamin B-12 in Cheese
A comparison of 1-ounce servings of 12 types of cheese shows that Swiss cheese has the most B-12, with 0.95 micrograms, or 39 percent of the recommended daily intake. Cheddar and Monterey cheeses have 0.24 micrograms, which is the lowest amount, yet they still provide 10 percent of the daily value. The other cheeses, including blue cheese, American, Brie, colby, feta, Gouda, Gruyere, Muenster and provolone, have between 17 and 20 percent of the daily intake in a 1-ounce serving. A 1-cup serving of cottage cheese has 37 percent of the daily value. If you ate a 1-ounce serving of grated Parmesan cheese, you’d get 27 percent of the daily value, but that’s about six times more than a typical 1-tablespoon serving that has 5 percent.
In addition to being a good source of vitamin B-12, cheese provides complete protein, bone-building calcium and vitamin A. Unfortunately, it's also a rich source of fat. The 12 cheeses compared have 7 to 9.4 grams of total fat, including an average of 5 grams of saturated fat and 27 milligrams of cholesterol in a 1-ounce serving. Low-fat and fat-free brands help solve the fat problem, but they will also have less vitamin B-12. The amount of fat and vitamin B-12 varies depending on the brand, so check the nutrition facts label.
- USDA Economic Research Service: Long-Term Growth in U.S. Cheese Consumption May Slow
- USDA National Nutrient Database for Standard Reference: Vitamin B-12 Content of Selected Foods
- Office of Dietary Supplements: Vitamin B12
- University of Maryland Medical Center: S-Adenosylmethionine
- Merck Manual Home Health Handbook: Vitamin B-12
- Institute of Medicine: Dietary Reference Intakes
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