Edam Cheese: The Low-Calorie Delight You Never Knew You Needed!

Edam cheese, a delightful treasure hailing from the charming town of Edam in the Netherlands, has been capturing the hearts and taste buds of cheese enthusiasts for centuries. With its unique flavor profile and surprisingly low-calorie content, Edam cheese is a scrumptious choice for those seeking a healthier yet delicious option to satiate their cheese cravings. In this text, we’ll explore the world of low-calorie Edam cheese and uncover the secrets behind its irresistible charm.


Let’s talk about why Edam cheese is considered low calorie. Firstly, it’s a semi-hard cheese, meaning it has a lower fat content compared to other varieties like Brie or Gouda. Typically, Edam cheese contains around 25-30% fat, which is less than other popular cheeses. This lower fat content translates into fewer calories per serving, making it a friendlier choice for those trying to lose weight or maintain a healthy diet.

One important aspect of losing weight is to consume fewer calories than you burn. Exercise science tells us that our bodies burn calories in three main ways: through basal metabolic rate (BMR), the thermic effect of food (TEF), and physical activity. By choosing lower calorie foods, like Edam cheese, you can help create a calorie deficit and promote weight loss.

Additionally, Edam cheese is a good source of protein, which is essential for building and maintaining muscle mass. When you’re trying to lose weight, it’s important to maintain muscle, as it can help boost your metabolism and make it easier to shed fat. Including protein-rich foods, like Edam cheese, in your diet can help support your exercise goals and improve your overall body composition.

Incorporating Edam cheese into your meals can be both delicious and nutritious! Try adding it to a veggie-packed salad or melting it over a piece of whole-grain toast for a satisfying snack. You can even enjoy it with some fresh fruit for a well-rounded, healthy treat. Just remember to keep your portion sizes in check, as moderation is key!

In conclusion, Edam cheese is a low-calorie, protein-rich food that can be a tasty and nutritious addition to your diet, especially if you’re looking to lose weight. Enjoy it in moderation, and you’ll be on your way to a healthier, more delicious lifestyle!

Nutrition facts about Edam cheese

Here’s a breakdown of the nutritional content of Edam cheese, based on a 1-ounce (28g) serving:

  • Calories: Approximately 100 calories
  • Sugar: Less than 1g
  • Carbohydrates: Approximately 1g
  • Dietary Fiber: 0g
  • Cholesterol: Approximately 25mg
  • Total Fat: Approximately 7-8g
    • Saturated Fat: Approximately 5g
    • Unsaturated Fat: Approximately 2-3g
  • Sodium: Approximately 220-280mg
  • Protein: Approximately 7g
  • Vitamins:
    • Vitamin A: Approximately 200-250 IU (3-5% of the Daily Value)
    • Vitamin B12: Approximately 0.5-0.7 µg (20-30% of the Daily Value)
  • Minerals:
    • Calcium: Approximately 200-240mg (15-20% of the Daily Value)
    • Phosphorus: Approximately 130-170mg (10-15% of the Daily Value)
    • Zinc: Approximately 1-1.5mg (10-15% of the Daily Value)
  • Ingredients: Edam cheese is made from pasteurized or raw cow’s milk, starter culture, rennet, and salt.

Please note that these values are approximate and can vary depending on factors such as the specific brand of Edam cheese, the manufacturing process, and whether it’s made from pasteurized or raw milk. It’s always a good idea to check the label for the most accurate nutritional information for the particular product you’re consuming.

Different types

There are several types of Edam cheese based on factors like age, flavor, and the milk used in the production process. Here are some of the different types of Edam cheese and their characteristics:

  • Young Edam: Aged for around 4-8 weeks, young Edam has a mild, creamy, and slightly sweet taste. The texture is smooth and soft, making it suitable for melting and spreading.
  • Mature Edam: Aged for around 4-6 months, mature Edam develops a firmer texture and a more pronounced, nuttier flavor. This type of Edam is great for grating and using in recipes that require a stronger cheese taste.
  • Aged Edam: Aged for more than 9 months, aged Edam has a hard, crumbly texture and a robust, intense flavor. It’s often used for grating and can be enjoyed on its own as a table cheese.
  • Goat’s Milk Edam: Made from goat’s milk instead of cow’s milk, this variety has a distinct flavor profile that is slightly tangy and earthy. The texture is similar to cow’s milk Edam, but the flavor is unique due to the goat’s milk.

Here’s a summary of the different types of Edam cheese in a table format:

Type Age Texture Flavor Uses
Young Edam 4-8 weeks Soft, smooth Mild, creamy, sweet Melting, spreading
Mature Edam 4-6 months Firmer Nuttier, stronger Grating, cooking
Aged Edam 9+ months Hard, crumbly Robust, intense Grating, table
Goat’s Milk Edam N/A Similar to cow’s milk Edam Tangy, earthy Various uses

Keep in mind that the specific characteristics of each type of Edam cheese can vary depending on factors such as the manufacturing process and whether the cheese is made from pasteurized or raw milk.

Mixers and alternatives for Edam cheese

Here’s a list of mixers and alternatives for Edam cheese, including some low-calorie options:


  • Fresh fruits: Apples, pears, grapes, and berries make excellent pairings with Edam cheese, offering a refreshing contrast to the cheese’s creamy flavor.
  • Dried fruits: Apricots, figs, and dates provide a natural sweetness and chewy texture that complement Edam cheese.
  • Nuts: Almonds, walnuts, and pecans add crunch and a complementary nutty flavor.
  • Crackers and bread: Whole-grain crackers or bread offer a healthy, fiber-rich base for Edam cheese.
  • Vegetables: Sliced cucumbers, bell peppers, and cherry tomatoes make for low-calorie, nutritious mixers.
  • Olives: Green or black olives add a tangy, salty flavor that pairs well with Edam cheese.
  • Mustard: Grainy or Dijon mustard can enhance the flavor of Edam cheese when used as a spread or dip.

Low-Calorie Alternatives:

  • Cottage cheese: With only about 80-90 calories per 1/2 cup serving, cottage cheese is a lower-calorie, high-protein alternative to Edam cheese. It’s also a great source of calcium and B vitamins.
  • Feta cheese: With around 75 calories per ounce, feta cheese is a lower-calorie, tangy, and crumbly cheese option. It’s particularly delicious in salads and Mediterranean dishes.
  • Part-skim mozzarella: Containing about 70 calories per ounce, part-skim mozzarella is a low-calorie, soft, and mild cheese that can be used in a variety of dishes, from pizza to salads.
  • Swiss cheese: With approximately 100 calories per ounce, Swiss cheese has a similar calorie count to Edam but offers a distinct, slightly sweet and nutty flavor. Opting for a reduced-fat Swiss cheese can help further lower the calorie count.

Remember to enjoy these mixers and alternatives in moderation, as portion control is essential when it comes to maintaining a balanced diet and managing calorie intake.

Low calorie recipe

Here’s a step-by-step guide to making a delicious, low-calorie salad with Edam cheese:


  • 2 cups mixed greens (such as spinach, arugula, and lettuce)
  • 1/2 cup cherry tomatoes, halved
  • 1/2 cup cucumber, sliced
  • 1/4 cup red onion, thinly sliced
  • 1/2 cup bell pepper, chopped
  • 1/2 apple, thinly sliced
  • 2 ounces Edam cheese, cubed
  • 1/4 cup chopped walnuts or almonds (optional)
  • Salt and pepper, to taste

For the dressing:

  • 2 tablespoons extra virgin olive oil
  • 1 tablespoon apple cider vinegar or balsamic vinegar
  • 1 teaspoon Dijon mustard
  • 1 teaspoon honey or maple syrup (optional)
  • Salt and pepper, to taste


  1. Prepare the vegetables and fruit: Wash and dry the mixed greens, cherry tomatoes, cucumber, red onion, bell pepper, and apple. Halve the cherry tomatoes, slice the cucumber, thinly slice the red onion, chop the bell pepper, and thinly slice the apple.
  2. Cube the Edam cheese: Cut the Edam cheese into small, bite-sized cubes.
  3. Toast the nuts (optional): In a small, dry skillet over medium heat, toast the chopped walnuts or almonds for 3-5 minutes, stirring occasionally, until they’re fragrant and slightly golden. Remove from heat and let them cool.
  4. Make the dressing: In a small bowl, whisk together the extra virgin olive oil, apple cider vinegar or balsamic vinegar, Dijon mustard, honey or maple syrup (if using), and salt and pepper to taste. Adjust the seasoning as needed.
  5. Assemble the salad: In a large salad bowl, combine the mixed greens, cherry tomatoes, cucumber, red onion, bell pepper, apple slices, Edam cheese cubes, and toasted nuts (if using). Toss gently to combine.
  6. Dress the salad: Drizzle the dressing over the salad and toss gently to coat the ingredients evenly. Season with additional salt and pepper, if desired.
  7. Serve: Divide the salad among plates and serve immediately. Enjoy your fresh, low-calorie salad with Edam cheese!

Interesting facts

Here’s a list of interesting facts about Edam cheese that you might find intriguing:

  • Edam cheese originated in the town of Edam, located in the Netherlands. The cheese has been produced since the 14th century and was initially made by farmers in the surrounding areas.
  • Edam cheese was once one of the most popular cheeses in the world during the 17th and 18th centuries. Its ability to age well without spoiling and its relatively low-fat content made it suitable for long sea voyages, thus becoming a favored choice for sailors and merchants.
  • Traditional Edam cheese has a distinctive round shape and is usually covered with a red or yellow wax coating. The wax not only protects the cheese but also helps it retain its shape and moisture during the aging process.
  • Edam cheese is considered a semi-hard cheese, which means it has a lower fat content compared to soft or hard cheeses. This characteristic contributes to its lower calorie count, making it a healthier option for cheese lovers.
  • The flavor of Edam cheese can vary depending on its age. Young Edam has a mild, creamy, and slightly sweet taste, while aged Edam develops a more robust, intense flavor.
  • Edam cheese is a good source of essential nutrients, including protein, calcium, phosphorus, and vitamins A and B12. These nutrients support bone health, muscle growth, and overall well-being.
  • The town of Edam still holds a traditional cheese market during the summer months, where visitors can experience the historic process of weighing and selling Edam cheese.
  • Edam cheese is versatile and can be enjoyed in a variety of dishes, such as salads, sandwiches, pasta, and even melted on toast or as part of a cheese platter.
  • The Netherlands exports a significant amount of Edam cheese, with the majority of it being produced for foreign markets. The United States, Germany, and Belgium are some of the top importers of Edam cheese.
  • In addition to the traditional cow’s milk Edam, there’s also a goat’s milk variety that offers a unique, tangy flavor and a slightly different nutritional profile.


Where does Edam cheese come from?

Edam cheese originates from the town of Edam in the Netherlands. It has been produced since the 14th century, and the town still holds a traditional cheese market during the summer months.

What is the texture and flavor of Edam cheese like?

Edam cheese has a semi-hard texture that varies depending on its age. Young Edam is soft and smooth with a mild, creamy, and slightly sweet taste, while aged Edam is firmer with a robust, intense flavor.

Is Edam cheese a low-calorie option?

Yes, Edam cheese is considered a low-calorie cheese due to its lower fat content compared to other cheese varieties. It contains about 100 calories per ounce, making it a healthier choice for those watching their calorie intake.

What nutrients can be found in Edam cheese?

Edam cheese is a good source of protein, calcium, phosphorus, and vitamins A and B12. These nutrients support bone health, muscle growth, and overall well-being.

How should I store Edam cheese?

To maintain freshness and prevent drying, Edam cheese should be wrapped in wax paper, parchment paper, or cheese paper, and then placed in a sealed container or plastic bag in the refrigerator. The cheese should be stored at temperatures between 35°F and 40°F (1.7°C to 4.4°C).

Can I freeze Edam cheese?

While freezing is possible, it may alter the texture of the cheese, making it more crumbly. To freeze Edam cheese, wrap it tightly in plastic wrap or aluminum foil, and place it in an airtight freezer bag. Frozen cheese can be stored for up to 3 months, but it’s best to use it within 1-2 months for optimal quality.

How can I use Edam cheese in my meals?

Edam cheese is versatile and can be used in a variety of dishes, such as salads, sandwiches, pasta, and cheese platters. It can also be melted on toast or enjoyed with fresh or dried fruits, nuts, and crackers.

Can I eat the wax coating on Edam cheese?

No, the wax coating on Edam cheese is not meant to be consumed. It’s there to protect the cheese and help retain its shape and moisture during the aging process. Before consuming, simply peel away the wax coating from the cheese.


In the realm of low-calorie, scrumptious delights, Edam cheese reigns supreme. With its rich history, tantalizing flavor, and diverse applications, it’s no wonder that this Dutch gem has remained popular throughout the ages. As we strive for healthier food options without sacrificing taste, low-calorie Edam cheese proves that it’s possible to indulge in a mouth-watering treat while still being kind to our waistlines. So go ahead, indulge in the delightful world of Edam cheese and experience a taste sensation that’s as nutritious as it is delicious!

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