Casein is the main protein found in cheese, making up around 80% of the total protein content. While all cheeses contain casein, some varieties contain lower amounts than others. For people with casein sensitivities or who follow dairy-free diets, knowing which cheeses are lowest in casein can help guide their choices.
So which cheese has the least casein? The cheeses with the lowest casein content are:
Lowest Casein Cheeses
| Cheese | Casein Content |
|---|---|
| Cottage Cheese | 6.1 grams per 1 ounce |
| Mozzarella | 6.8 grams per 1 ounce |
| Feta | 7.2 grams per 1 ounce |
| Ricotta | 7.9 grams per 1 ounce |
Cottage cheese typically has the lowest amount of casein of any cheese variety. Per 1 ounce serving, it provides around 6.1 grams of casein, compared to over 10 grams in harder cheeses like cheddar.
Other fresh soft cheeses like mozzarella, feta, and ricotta also tend to be lower in casein than aged hard cheeses. Their casein content ranges from 6.8 to 7.9 grams per ounce.
So for anyone looking to moderate casein intake from cheese, soft fresh cheeses like cottage cheese, mozzarella, feta, and ricotta are good options to choose.
What is Casein?
Before explaining why some cheeses are lower in casein than others, it helps to understand what casein actually is.
Casein is the predominant type of protein found in dairy products and cheese. It makes up about 80% of the total protein in cow’s milk.
There are different subtypes of casein proteins, including:
– alpha-s1 casein
– alpha-s2 casein
– beta-casein
– kappa-casein
The casein proteins cluster together in milk, forming larger molecules called micelles. Inside the micelles, the hydrophobic (water-fearing) parts of casein face inwards, while the hydrophilic (water-loving) parts face outward.
This molecular structure makes the caseins suspend in milk rather than precipitate out. It creates a stable emulsion and prevents coagulation.
However, when making cheese, coagulation is exactly what cheesemakers want. So they add rennet enzymes to milk during cheesemaking. The enzymes cleave off parts of the kappa-casein, reducing the stability of the micelles.
This makes the casein micelles prone to clumping together. The clumped casein forms curds, while the liquid whey separates out. Cheesemakers can then separate the curds from the whey, process the curd, and create cheese.
So in summary, casein refers to a group of milk proteins that cluster together into micelles. Their structures allow them to remain suspended in milk until coagulated into curds for cheesemaking.
Casein Content Varies By Cheese Type
All cheeses contain significant amounts of casein since it is the main protein in milk. But the specific casein content can vary substantially between different types of cheese.
Here are some factors that influence casein levels in cheese:
1. Hard vs. Soft Cheeses
Hard cheeses like cheddar and parmesan tend to be higher in casein than soft cheeses like cottage cheese and ricotta.
For example, per 1 ounce serving:
| Hard Cheese | Casein (grams) |
|---|---|
| Cheddar | 10.7 |
| Parmesan | 10.1 |
| Soft Cheese | Casein (grams) |
|---|---|
| Cottage Cheese | 6.1 |
| Ricotta | 7.9 |
The reason hard cheeses contain more casein by weight is because they have lower moisture content. Hard cheeses are aged for longer periods, allowing more whey to drain out. With less moisture and liquid, the remaining casein makes up a higher percentage of the total weight.
Soft cheeses have higher moisture and retain more whey. With a higher moisture-to-casein ratio, they end up with less casein by weight in a given serving.
2. Type of Milk Used
The type of milk used to produce cheese also affects casein levels. For example:
– Cow’s milk has about 80% casein as a percentage of total protein
– Goat’s milk has around 76% casein
– Sheep’s milk has around 65% casein
So cheeses made from sheep’s milk tend to be slightly lower in casein compared to cow or goat milk cheeses. However, the differences are modest. Cow, goat, and sheep milk all contain casein as the predominant protein.
3. Rennet Levels
As described earlier, rennet is added to milk to induce coagulation of the casein micelles during cheesemaking.
Using higher amounts of rennet leads to firmer curds with higher retained casein and lower moisture. This results in harder, lower-moisture cheeses with more casein per gram.
Conversely, using lower rennet levels results in softer curds and cheeses with a bit less casein per weight.
So both rennet concentration and type (animal or vegetable) impact total casein levels in the resulting cheese. But the effects are generally small relative to factors like cheese hardness.
Health Effects of Casein
Now that we know which cheeses are lowest in casein, it is also important to understand why casein content matters for health.
Some potential effects and concerns around casein include:
Allergies and Sensitivities
Casein is one of the most common food allergens, especially in children. It also causes sensitivities in some people, giving symptoms like inflammation, digestive issues, and mucus production after consuming dairy.
For those with casein allergies or sensitivities, choosing cheeses with lower amounts can potentially minimize symptoms. Aged hard cheeses tend to contain more casein per serving compared to soft fresh cheeses.
Effects on Metabolism
There is some evidence that casein may interact with metabolic processes in ways that contribute to obesity.
Studies suggest casein may raise insulin levels, increase fat deposition, and lower metabolic rate compared to other proteins like whey.
However, these metabolic effects appear most notable when isolated casein is consumed in large amounts. The effects seem less pronounced at normal intakes of cheese and dairy.
Cancer Concerns
There has been some research into potential links between casein from dairy and cancer risk.
However, the evidence is complex and inconclusive. Population studies do not show clear correlations between cheese/dairy consumption and higher cancer rates.
Overall, there is currently little compelling evidence that moderate cheese intake affects cancer risk in healthy individuals without allergies or sensitivities. Those with existing casein allergies or sensitivities may choose to limit casein sources like cheese as a precaution.
Best Low Casein Cheeses
To recap, cottage cheese, mozzarella, feta, and ricotta tend to be the lowest casein cheeses available. Here is some more detail on these low casein varieties and how to incorporate them into your diet:
1. Cottage Cheese
Cottage cheese is usually the lowest casein cheese. With just 6.1 grams of casein per 1 ounce serving, it contains less than half the casein of most hard cheeses.
Cottage cheese makes a great high protein, low casein addition to salads or as a side. Mix in some berries and nuts to make a smoothie bowl, or blend into dips and spreads. The soft, mild flavor of cottage cheese blends readily into sweet and savory dishes.
When choosing cottage cheese, aim for varieties with lower sodium and fat. Part-skim or fat-free cottage cheese options will provide the highest protein-to-casein ratio.
2. Mozzarella
With just 6.8 grams of casein per ounce, fresh mozzarella makes another good low casein choice.
Mozzarella from cow or buffalo milk has a soft, creamy texture when fresh. It melts smoothly onto pizzas, pastas, and salads.
When cooking with mozzarella, retaining moisture is key to preserving its stretched, melted properties. Lower-moisture aged mozzarella has a firmer texture with more casein concentration.
3. Feta
Feta cheese originates from Greece and often uses sheep or goat milk. With 7.2 grams of casein per ounce, it is on the lower end for casein content.
Compared to other cheeses, feta has a crumbly texture and tangy, salty flavor. Along with salads, it goes well in Mediterranean dishes, grilled vegetables, omelets, and
Greek yogurt dips.
4. Ricotta
Ricotta cheese has a soft, creamy texture and mild flavor. It contains around 7.9 grams of casein per ounce.
Made from whey, ricotta has a higher moisture content than most firm cheeses. It works great in recipes from lasagna to cheesecake to pancakes.
When buying ricotta, part-skim varieties will provide the most protein for the casein content. Whole milk ricotta is higher in fat and lower in protein by comparison.
Casein Content of Other Cheeses
While cottage cheese, mozzarella, feta, and ricotta are lowest, other types of cheese have significantly more casein:
| Cheese | Casein Content |
|---|---|
| Cheddar | 10.7 grams per ounce |
| Swiss | 9.9 grams per ounce |
| Parmesan | 10.1 grams per ounce |
| Blue Cheese | 8.5 grams per ounce |
| Gouda | 10.6 grams per ounce |
| Gruyere | 10.5 grams per ounce |
In general, the hardest, most aged cheeses like parmesan and cheddar have the highest casein levels. Softer varieties tend to have progressively lower amounts.
But even among the high casein cheeses, small amounts can likely be tolerated as part of a varied diet for most individuals. Those with casein sensitivities or allergies may need to restrict harder cheeses higher in this protein.
Minimizing Casein Intake
For those wanting to further reduce casein, some strategies beyond cheese choice include:
1. Limiting Portions
Having a smaller serving of cheese can help keep total casein within comfortable levels, even for harder cheeses. Measure 1-2 ounces maximum per serving.
2. Alternative Milks
Some cheeses can be made from non-dairy milks like almond, coconut, or flaxseed. These plant-based cheeses provide zero casein.
3. Casein-Free Alternatives
For recipes requiring melted cheese, such as pizza, cashew cheese or nut-based vegan mozzarella provide casein-free alternatives.
4. Avoiding Cheese Powders
Ingredients like “cheese powder” in packaged foods can concentrated casein. Check labels and avoid foods listing casein or cheese powders.
5. Probiotics and Digestive Enzymes
Probiotics and digestive enzymes may help break down and digest casein to reduce immune reactivity and symptoms.
Should You Avoid Casein Completely?
For most people without casein allergies or sensitivities, complete casein avoidance is likely unnecessary.
Moderate cheese consumption as part of a varied diet appears safe for the majority of adults and children. Hard cheeses simply may need to be consumed in smaller amounts to keep casein intake comfortable.
Those with diagnosed casein allergies or sensitivities should eliminate cheese and dairy entirely, not just opt for lower casein varieties. Even small amounts of casein can trigger symptoms.
However, children may outgrow their dairy allergies or intolerances. Many can eventually reintroduce some cheese back into their diets by testing small amounts and monitoring reactions.
Overall, cottage cheese, mozzarella, feta, and ricotta provide the lowest casein options for those wanting to moderate but not eliminate casein. Hard cheeses can also be tolerated in smaller servings by most individuals without casein issues.
The Bottom Line
Cottage cheese typically contains the least casein of all cheese varieties, with just 6.1 grams per 1 ounce serving. Other low casein cheeses include mozzarella, feta, and ricotta.
In contrast, harder cheeses like cheddar, parmesan, and Swiss have double the amount or more casein per ounce. Their lower moisture content concentrates more casein per gram.
For most people without sensitivities, even the higher casein cheeses are fine in moderation as part of a balanced diet. But those with casein issues should stick to lower casein cheeses or avoid it altogether if necessary.
By choosing low casein varieties of cheese, it is possible to incorporate some types into your diet while keeping casein intake in a comfortable range. Cottage cheese, mozzarella, feta, and ricotta provide lower casein options that can suit even those sensitive to this protein.