Brie is a soft, creamy cheese with a distinct flavor and aroma. It is one of the most popular French cheeses and a favorite around the world. But is eating brie cheese actually good for you? Here is a comprehensive look at the nutrition, health benefits, and potential downsides of eating brie cheese.
Nutritional profile of brie cheese
Brie is a high fat, high protein cheese made from cow’s milk. Here is the nutritional profile for a 1 ounce (28g) serving of brie cheese (1,2):
| Nutrient | Amount |
|---|---|
| Calories | 95 |
| Fat | 8g |
| Saturated fat | 5g |
| Protein | 6g |
| Carbs | 0g |
| Fiber | 0g |
| Calcium | 60mg |
As you can see, brie is high in fat, especially saturated fat. It also contains a good amount of protein. However, it is low in carbs and does not provide any fiber.
Brie gets a good portion of its calories from fat. The high amount of saturated fat is something to take note of, as diets high in saturated fat have been linked with increased cholesterol levels and heart disease risk (3).
Vitamins and minerals in brie
Here is the vitamin and mineral content in 1 ounce (28g) of brie cheese (1,2):
| Vitamin/Mineral | % DV |
|---|---|
| Vitamin A | 4% |
| Vitamin B12 | 9% |
| Riboflavin | 12% |
| Phosphorus | 12% |
| Calcium | 6% |
| Selenium | 6% |
Brie cheese contains decent amounts of vitamins B12 and riboflavin. It also provides minerals like phosphorus, calcium, and selenium.
However, it is not a significant source of most micronutrients and does not provide adequate amounts to meet the daily recommended intake levels.
Health benefits of eating brie cheese
Here are some of the main health benefits associated with eating brie cheese:
Rich in protein
Brie is a good source of protein, providing about 6 grams in each 1 ounce serving (1,2).
Protein is vital for building muscle mass, supporting metabolic function, keeping you feeling full, and much more (4).
Contains probiotics
Many types of brie contain active and live cultures of probiotic bacteria (5).
Probiotics provide health benefits for the gut and digestive system. They may also boost immunity, improve mental health, increase nutrient absorption, and more (6).
High in calcium
Brie cheese is high in calcium, providing around 60 mg or 6% of the daily value per ounce (1,2).
Calcium is essential for bone health and also supports muscle contraction, nerve transmission, and heart health (7).
Good source of phosphorus
Brie cheese contains phosphorus, a mineral that works closely with calcium to support bone health. It also aids kidney function, muscle contraction, and growth (8).
Contains vitamin B12
One serving of brie cheese provides 9% of the daily recommended intake of vitamin B12 (1,2).
Vitamin B12 supports neurological function, energy levels, mood, memory, heart health, and DNA synthesis (9).
Provides selenium
Brie cheese delivers a small amount of the essential mineral selenium, which has antioxidant effects that may reduce inflammation and protect brain health (10).
Contains CLA
Cheese made from cow’s milk contains a fatty acid called conjugated linoleic acid (CLA) (11).
CLA has been associated with anti-cancer effects and improved body composition in some studies (12, 13).
Downsides and health risks of eating brie cheese
Despite the many nutrients found in brie, there are some potential downsides to consider:
High in calories and fat
While the fat in cheese may have some health benefits, brie is very high in overall fat and calories.
Consuming high amounts could contribute to weight gain and obesity over time if portion sizes are not controlled (14).
High amounts of sodium
Brie contains around 250 mg of sodium per 1 ounce (28g) serving. Eating too much sodium has been linked to high blood pressure, heart disease, and stroke (15).
Contains saturated fat
The majority of the fat in brie cheese is saturated. Diets high in saturated fat are associated with increased LDL (bad) cholesterol levels, atherosclerosis, and cardiovascular disease risk (3).
May trigger digestive issues in some
Some people may experience bloating, gas, or digestive discomfort from eating brie cheese.
These effects are usually due to the lactose or casein protein in milk-based cheeses. Lactose intolerance or a cow’s milk allergy could play a role (16).
Risk of listeria contamination
Soft cheeses like brie have an increased risk of bacterial contamination, especially from listeria. Listeria infection can cause flu-like symptoms and be dangerous to certain high risk groups (17).
Pregnant women are typically advised to avoid soft cheeses to minimize the risk of listeria infection, which can lead to pregnancy complications (18).
Is brie cheese safe during pregnancy?
Due to the risk of bacterial contamination with listeria, most health organizations recommend avoiding soft cheeses like brie during pregnancy (18, 19).
Pregnant women are about 10 times more likely to get listeriosis from contaminated foods. Listeria infection during pregnancy can cause pregnancy loss, preterm labor, and illness or death of the newborn (20).
If you are pregnant, it is best not to eat brie or other soft cheeses unless they have been clearly pasteurized. Hard cheeses, processed cheeses, yogurt, and cottage cheese are safer alternatives.
How much brie cheese should you eat per day or week?
There are no official recommendations for how much brie or other cheeses you should eat daily or weekly.
In moderation, enjoying 1–2 ounces (28-56g) most days should be fine for most healthy adults. This provides around 100-200 calories and 6-12 grams of protein.
Be sure to account for the high fat and sodium content by reducing your intake of other high fat foods or salt during the day.
It’s also best to limit portion sizes to 1–2 ounces at a time and avoid going overboard, as the calories and saturated fat can add up quickly.
Those with high cholesterol, heart disease, or hypertension may need to limit brie intake to 2-3 times per week rather than daily.
Tips for picking a healthy brie cheese
Here are some tips for selecting a healthier brie cheese:
– Choose organic. Organic brie has stricter standards and is made without pesticides, hormones, or antibiotic use.
– Look for pasteurized. Pasteurized brie is heated to kill harmful bacteria like listeria. This makes it safer, especially for pregnant women.
– Pick probiotic-rich. Many types of brie contain active, live bacterial cultures with probiotic benefits.
– Avoid “double creme.” Double creme brie is creamier but packs twice the fat and calories as regular brie.
– Check the ingredients. Opt for cheeses with just milk, cultures, salt, and enzymes. Avoid long lists of preservatives.
– Limit added spices or flavors. Herb- or garlic-infused brie is tastier but often higher in sodium, fat, and calories.
– Go for grass-fed. Grass-fed dairy contains more omega-3s and a better fatty acid profile than conventional.
– Look for raw milk. Raw milk brie is less processed and contains more live probiotics.
Healthier ways to enjoy brie cheese
Here are some healthy tips for enjoying brie cheese in moderation as part of a healthy diet:
– Enjoy 1-2 ounces at a time as a snack with whole grain crackers or apple slices.
– Add thin slices to a turkey sandwich instead of higher fat cheese slices.
– Melt over chicken or fish along with roasted veggies for a delicious dinner.
– Combine with basil, oregano, minced garlic and tomatoes for a tasty bruschetta topping.
– Add to an omelet or breakfast scramble with veggies instead of higher fat meats.
– Use in moderation in creamy pasta dishes and risottos instead of cream or butter.
– Pair with fruit like grapes, figs, or pears and salads with balsamic drizzle.
– Add to a cheese board with nuts, seeds, olives, low-sugar dried fruit and whole grain crackers.
Brie cheese FAQs
Here are answers to some of the most common questions about brie cheese:
Is brie a soft cheese?
Yes, brie is categorized as a very soft, creamy cheese with an edible rind. Its texture can range from soft and spreadable when warm to oozing and runny when overripe.
Is brie pasteurized?
Not all brie is pasteurized. Pasteurized brie is heated to kill harmful bacteria. Look for the term “pasteurized” on the label to ensure it has undergone this process. Raw milk brie cheese is not pasteurized.
How long does brie last unopened?
Fresh, unopened brie has a shelf life around 1-2 months when properly stored in the fridge. Always check the expiration date and look for mold when opening.
Can you freeze brie?
Freezing makes brie’s soft texture gritty and grainy. However, grated frozen brie works well for cooking. Thaw it in the refrigerator before using.
What wine pairs best with brie?
Brie pairs well with light, fruity wines like chardonnay, Riesling, sauvignon blanc, and sparkling wines. Full-bodied red wines can overpower brie’s delicate flavor.
Is the rind on brie edible?
Yes, the rind of brie cheese is completely edible. It has a rich, earthy flavor from the mold used to ripen the cheese. Eat it along with the creamy interior.
Conclusion
Brie cheese is high in nutrients like protein, calcium, and vitamins B12 and B2. It also provides probiotics, phosphorus, and selenium.
Potential benefits include improved bone health, digestion, immunity, heart health, and more.
However, brie is very high in calories, sodium, saturated fat, and cholesterol. Eating large amounts could negatively impact heart health and weight management.
Pregnant women should avoid brie due to risks of listeria contamination. Healthy adults can safely enjoy small amounts of pasteurized brie cheese alongside a balanced diet as part of an overall healthy lifestyle.
