Brie Cheese Nutrition Facts and Health Benefits

Americans love cheese and brie is no exception. Its creamy texture and buttery flavor profile satisfy the palette like not many others. But sometimes people wonder about this tasty cheese's nutritional profile.

While Brie cheese is on the higher end of the fat-containing spectrum (almost 8 grams of fat per 1 ounce serving), it is an excellent source of protein and essential vitamins and minerals including calcium, phosphorus, potassium, selenium, and vitamin A. And when consumed in appropriate portions can be a part of a nutritious diet.

Brie Cheese Nutrition Facts

The nutrition information for 1-ounce (28 grams) of brie cheese is provided by the USDA.

Carbs

Brie cheese does not contain any carbohydrates.

Fats

A 1-ounce (28-gram) serving of brie cheese has 7.9 grams of total fat. Of those nearly 8 grams of fat, 4.93 grams are saturated fat, 2.27 grams are monounsaturated fats, and 0.23 grams are polyunsaturated fats. About 10% of the daily fat intake should come from saturated fats, the rest from unsaturated fats. A single serving of brie cheese has 2.27 grams of monounsaturated fats.

Protein

Brie cheese is a good source of dairy protein. A 1-ounce (28 grams) serving of brie has 5.9 grams of protein. Brie is created with full-fat milk. Milk is made up of water, protein (casein and whey), fat, sugar, and vitamins and minerals.

During the cheese-making process, the water and whey are removed while the casein that curdles forms the cheese. The protein found in brie is generally casein. Casein contains all nine essential amino acids. It also is easily digested and absorbed. Because it digests more slowly, casein can help you feel fuller for longer.

Vitamins and Minerals

Brie cheese is a nutrient-dense cheese that is rich in a number of essential vitamins and minerals including calcium, phosphorus, vitamin A, and vitamin B-12. A 1-ounce (28 grams) serving of brie cheese provides 52 milligrams of calcium, which is 5% of the recommended dietary allowance (RDA). It also provides 7% of the RDA of phosphorus, 20% of the RDA of vitamin A, and 20% of the recommended dietary allowance (RDA) for vitamin B-12.

Calories

A 1-ounce (28 gram) serving of brie cheese has 95 calories. The calories in brie cheese are coming primarily from the fat content, with the remainder coming from protein. About 75% of the calories of brie cheese are from fat, while 25% are from protein.

Health Benefits

The health benefits of brie cheese are made possible due to its rich protein, vitamin, and mineral content. Brie cheese is an excellent source of casein protein, vitamin B12 for energy production, calcium for strong bones, and vitamin A for enhanced immune system response. Brie cheese can also aid in weight maintenance and be part of a nutritious diet.

May Aid Weight Maintenance

In the past, Americans were told to avoid full-fat dairy products like brie cheese for weight loss. It was believed that the fat in dairy was contributing to obesity. Turns out, the opposite is true. Research published in the European Journal of Nutrition found that there’s no direct association between full-fat dairy and body weight.

Casein, the milk protein found in most cheeses including brie cheese, is a high-quality protein popular in the bodybuilding and fitness communities due to its long-lasting protein-fueling effects. Because casein protein digests more slowly, it is ideal for long periods without eating, like overnight.

It is also rather filling, helping you stay fuller longer and eat fewer calories. Studies have shown that a casein-rich diet can help you lose weight, especially when paired with an exercise routine. And because a protein-rich diet is more satiating, you will have better control over food choices and take in fewer calories overall.

May Boost Energy and Mood

Brie cheese is a great source of the essential vitamin B12 or cobalamin. Vitamin B12 is required for DNA synthesis and the normal function of nerve cells. Since the body can’t make B12 on its own, you must get it through food.

Without enough vitamin B12 in your diet, you risk a deficiency known as megaloblastic anemia where your body is unable to transport oxygen to vital organs efficiently. This condition leads to weakness and fatigue. Ensuring you are getting enough B12 will help you avoid a deficiency and boost energy.

Plus, there is evidence suggesting a vitamin B12 deficiency is associated with severe depression. And for those suffering, higher levels of vitamin B12 have been linked to better recovery outcomes—meaning a boost in mood.

Though vitamin B12 therapy does not appear to boost energy or mood in those who do not have a deficiency, it is worthwhile to find out where your vitamin B12 levels stand if you are experiencing similar symptoms.

May Contribute to Bone Strength

Brie cheese provides 5% of the recommended dietary allowance (RDA) for calcium. Calcium is an essential mineral responsible for the development, strength, and normal growth of healthy bones.

Research suggests supplementing with calcium and increasing intake of calcium-rich foods may increase bone mineral density and strengthening bones. Without enough calcium, there is a chance that your bones will weaken and increase your risk of osteoporosis. To be sure you are getting enough calcium shoot for approximately 1,000 to 1,200 milligrams of calcium a day.

May Strengthen the Immune System

The fat-soluble vitamin A is involved in the development and strength of the immune system. It has powerful anti-inflammatory abilities that enhance the immune system response and help treat infectious diseases including the common cold and stomach flu.

Lack of vitamin A-rich foods in the diet could lead to a deficiency. And since a vitamin A deficiency is the most common in the world, it’s something to consider. Especially since a vitamin A deficiency could make you more susceptible to getting sick, and have a more difficult time fighting off infection.

May Promote Heart Health

Despite the fact that brie cheese is high in saturated fat, it also contains a mix of other nutrients that might support heart health like protein, calcium, and vitamin D. Plus, initial research indicates that full-fat dairy foods like brie cheese may benefit the heart.

A 2021 study found an association between eating dairy fat and a lower risk of cardiovascular disease. Although the findings are encouraging, the researchers acknowledge that more research is needed to better understand how full-fat dairy foods truly benefit your heart.

Allergies

According to research, food allergies affect more than 50 million Americans. In fact, about 4% of adults have food allergies while up to 6% of children have allergies. Milk is one of the top eight food allergens and because brie is made with milk, people who have a milk allergy should avoid eating it.

Although every person responds differently, symptoms of food allergies include hives, skin rash, swelling, itchy mouth or throat, difficulty swelling, cough, shortness of breath, vomiting, diarrhea, abdominal pain, lightheadedness, and even a loss of consciousness. If you suspect you have a dairy allergy, talk to a healthcare provider.

Adverse Effects

Brie cheese is a high-sodium food. Those with high blood pressure or following a low-sodium diet should look for low-sodium options or consult a healthcare provider before including it in your diet.

Varieties

There are several varieties of brie cheese including Brie de Meaux, Brie de Melun, brie noir, double- and triple-crème brie, and herbed brie. They range in taste, smell, and strength of flavor. You can also find lower-fat versions of brie cheese at most local grocery stores chains.

Storage and Food Safety

Brie cheese does not have a long shelf life due to its creamy texture. It should be stored in an airtight container or plastic wrap for up to 5 days. Brie cheese should be consumed within 5 days of being cut. The presence of mold or a foul smell is a sign the cheese has gone bad and should be discarded.