Vegetarian Journal 2008 Issue 3

Vegan Cheese

New and Improved Versions

By Melanie Campbell, VRG Dietetic Intern

Do you miss cheesy pizza or at least the consistency of cheese on pizza? The last few years have seen a boom in the vegan cheese market (including options from across the Atlantic). Today, there are several different companies producing a variety of vegan cheese alternatives that make that cheesy pizza a possibility.

At first glance, vegetarian cheese and vegan cheese may appear to be one and the same, but a closer review of the ingredient lists reveals the difference between the two types. Vegetarian cheese may contain casein, enzyme-modified cheese flavor (a derivative of cultured milk), butterfat, and, on occasion, goat’s milk and cream. Each of these ingredients is derived from animals. Vegan cheese is a non-dairy alternative that is often made from soy products (tofu, soy flour, tempeh), rice flour, potato starch, or almonds.

Nutrition

The nutritional content of vegan cheeses may vary. Vegan cheese slices contain 35-70 calories per serving, depending on the brand; dairy cheese slices yield approximately 50 calories each. Vegan cheese in block form can contain 40-100 calories per 1-ounce serving, compared to 90 calories from 1 ounce of dairy cheese.

Protein content in vegan cheese is low compared to dairy cheese, but this is due partly to the smaller serving size, which is less than 1 ounce. Vegan cheese slices have 1-2 grams of protein, while dairy versions have 4 grams of protein per slice. Vegan cheese in block form contains 0-4 grams of protein per 1-ounce serving; its dairy counterparts usually contain 7 grams of protein.

The vegan alternatives to cream cheese run approximately 80-85 calories per 2-Tablespoon serving size, compared to dairy cream cheese’s 100 calories. Vegan sour cream alternatives contain 50-85 calories per 2-Tablespoon serving size, while dairy-based sour cream has 60 calories. Grated Parmesan cheese alternatives contain 15 calories per 2 teaspoons; grated dairy Parmesan cheese provides 20 calories.

Dairy cream cheese and grated Parmesan have 2 grams of protein per serving, as do the vegan versions. The grated Parmesan contains less protein due to the fact that its serving size is so small (one third of an ounce). Both vegan and regular sour cream have very little protein (1 gram per serving).

The fat and saturated fat content in vegan cheese is often, but not always, less than its dairy counterpart. Sodium content in vegan cheese is variable. The sodium content can be equal to or higher than the dairy version, depending on the product.

If you intend to use vegan cheese as a source of calcium and vitamin D, you may want to supplement elsewhere in your diet. With the exception of the Galaxy brand (Vegan and Rice Vegan cheese), most vegan cheese barely contains calcium, much less vitamin D. Fortified soy products (tofu, soymilk, etc.) and dark leafy green vegetables are some good sources of calcium. Adequate sun exposure; vitamin D-fortified soymilk, juices, and cereals; and calcium supplements with vitamin D are good sources of vitamin D.

Taste

In a blind taste test (using VRG staff and volunteers), all vegan cheeses listed in the article were sampled. Some of these vegan cheeses were readily available in local health foods stores, and many can be purchased nationwide.

• Tofutti Soy Cheese Slices was the most preferred cheese slice alternative.
• Sheese Cheese Alternative, in block form, was chosen as the brand with the most palatable flavor.
• Tofutti’s Better Than Cream Cheese was the clear winner amongst the cream cheese alternatives. It most resembled its dairy counterpart for flavor and spreadability.
• Vegan Gourmet and Tofutti tied for best sour cream alternative. They both had a nice tangy taste.
• Road’s End Organics Cheddar Style Chreese Mix was the favorite in the dip category. Despite the extra preparation required (as compared to the ready-to-use dip in the jar), the flavor was delicious.
• The more moisture and fat a cheese contains, the easier it is to melt. The more protein it contains, the tougher it will become when heated. With regard to meltability, VeganRella, Cheezly, and Vegan Gourmet were the best. VeganRella and Cheezly could stretch once melted. Cheezly did not have greasy pools and would be ideal for making pizza.

Cost

The average cost per item (for 4-11 ounces of product; see brand lists below and on the following page for actual package size) if purchased in a supermarket chain or health foods store is approximately $3. Cheezly and Sheese are only available from online retailers, such as Pangea and Vegan Essentials. Their average cost, not including shipping and handling, is approximately %#36;9 for 7-9 ounces of product. Soyabel and Soyadelia are German products from the Soyatoo! company, which makes Soy Whip. Currently, they are not available in the United States.

With all the vegan cheese alternatives available, there is no reason to feel deprived. So, go make that pizza!

Reference:

Brown, Amy Christine. Understanding Food: Principles and Preparation, 2nd edition. Belmont, CA: Wadsworth Publishing, 2004.

Vegan Cheese Brands and Purchasing Information

Cheezly

• Products

– Slices: Cheddar, Mozzarella

– 7-Ounce Blocks: Cheddar Style with Bacon-Style Pieces, Edam, Garlic and Herb, Gouda, Mature Cheddar, Mature Cheddar (White), Mozzarella, Nacho

• Brand Characteristics: Vegan; dairy/cholesterol/GMO/wheat/gluten-free; no hydrogenated fats, artificial colors, or preservatives

• Where to Purchase: <www.redwoodfoods@nakedearthusa.com>, Vegan Essentials

Galaxy Nutritional Foods

• Products

– Rice Vegan Slices (8 slices): American, Cheddar, and Pepper Jack

– Vegan Slices (8 slices): American, Mozzarella

– Vegan Blocks (8 ounces): Cheddar, Mozzarella

– Vegan Grated Topping (4 ounces): Parmesan

• Brand Characteristics: 100% non-dairy; casein/lactose/cholesterol/soy/gluten/preservative-free; zero trans fat

• Where to Purchase: <www.galaxyfoods.com>, many grocery stores nationwide, online stores

Panos

• Product

– VeganRella (8-ounce block): Cheddar, Mozzarella

• Where to Purchase: Grocery stores nationwide

Road's End Organics

• Products

– Chreese mix (1.1-ounce powder): Cheddar, Gluten-Free Alfredo, Gluten-Free Cheddar, Mozzarella

Product Characteristics: Vegan; casein-free; dairy-free; egg-free; soy-free

Uses: With pasta or on grilled cheese, pizza, lasagna, casseroles, and subs

– Nacho Chreese Dip (11-ounce jar): Nacho Mild, Nacho Spicy

Product Characteristics: Lactose-free/gluten-free; low sodium; no casein or rennet; wheat-free; cholesterol-free

Uses: With tortilla chips or Mexican dishes

• Where to Purchase: <www.chreese.com>, <www.edwardandsons.com>, online stores

Sheese

(Bute Island Foods, Scotland)

•Products

– Creamy Sheese (9 ounces); Chives, Cheddar, Garlic and Herb, Mexican Style, Original

Product Characteristics: Vegan; 100% dairy-free; cholesterol/lactose/gluten-free; non-GMO; no hydrogenated fat

– Sheese (8-ounce block): Blue, Cheddar and Chives, Cheshire, Edam, Gouda, Medium Cheddar, Mozzarella, Smoked Cheddar, Strong Cheddar

Product Characteristics: Vegan; 100% dairy-free; cholesterol/lactose/gluten-free; non-GMO

• Where to Purchase: < www.buteisland.com>, or <www.blackduckimports.com>, online stores

Soyatoo!

(Tofutown, Germany)

•Products

– Soyabel Cheese (Block): Black Pepper, Crunchy Hazelnut, Herbs, Paprika, Roasted Onion, Supreme Baked, Supreme Nature, Very Italian Herbs

–Soyadelia Cream Cheese (Cream of Soy Cheese): Herbs, Paprika, Supreme Nature

• Brand Characteristics: Suitable for vegetarians and vegans; 100% Vegetal (relating to plants); 0% cholesterol, 0% lactose, 0% casein

• Where to Purchase: Not yet available in the United States

Tofutti

• Products

– Better Than Cream Cheese (8 ounces): French Onion, Garden Veggie, Garlic and Herb, Herbs and Chives, Non-Hydrogenated Plain, Plain

• Tofutti Soy Cheese Slices (12-slice package): American, Mozzarella

• Brand Characteristics: Milk-free, no casein/animal products/butterfat/cholesterol

• Where to Purchase: <www.tofutti.com> ,many grocery stores nationwide, Pangea

Vegan Gourmet

(Follow Your Heart)

•Products

–Vegan Gourmet Cream Cheese (8 ounces) and Sour Cream Alternatives (16 ounces): Plain

Product Characteristics: Organic; gluten/wheat-free; 100% dairy-free; no hydrogenated fat/no trans-fat; no cholesterol

–Vegan Gourmet Cheese Alternative (10-ounce block): Cheddar, Monterey Jack, Mozzarella, Nacho

Product Characteristics: 100% dairy-free; casein/gluten-free; no cholesterol/animal products

• Where to Purchase: <www.imearthkind.com>, online store

Nutritional Content of Vegan Cheese Slices (Per slice)

Product	Galaxy Rice: Vegan Slices	Galaxy Vegan Slices	Tofutti Soy: Cheese Slices	Kraft 2% Milk Singles*
Calories	45	35	70	50
	1	2	3	4
Total Fat (grams)	2.5	2	5	2.5
Saturated Fat (grams)	0.5	0	2-3	1.5
Sodium (milligrams)	130-140	150-160	290	290
Primary Ingredient(s)	Rice	Soy	Soy	Milk

Nutritional Content of Vegan Cheese in Block Form (1 ounce)

Product	Cheezly	Sheese	Soyabel	Vegan Gourmet	VeganRella	Kraft Cracker Barrel*
Calories	69	100	94	70	50	90
Protei (grams)	1	4	9	1	0	7
Total Fat (grams)	5	8	6	3-7	2	6
Saturated Fat (grams)	3	5	3	0-0.5	0	4
Sodium (milligrams)	310	310-340	N/A	110-160	2000	240
Primary Ingredient(s)	Soy	Soy	Soy	Soy	Tapioca Starch/Brown Rice Flour	Milk

Nutritional Content of Vegan Cream Cheese (2 Tablespoons)

Product	Creamy Sheese	Soyadelia Cream of Soy Cheese	Tofutti Better Than Cream Cheese	Vegan Gourmet Cream Cheese Alternative	Kraft Philadelphia cream Cheese*
Calories	80	82	85	90	100
Protein (grams)	2	3	1	2	2
Total Fat (grams)	7	8	5	8	10
Saturated fat (grams)	3	3	2	3	6
Sodium (milligrams)	140	N/A	160	115	90
Primary Ingredient(s)	Soy	Soy	Soy	Soy	Milk/Milk Fat

Nutritional Content of Vegan Sour Cream (2 Tablespoons)

Product	Tofutti Sour Supreme Better Than Sour Cream	Vegan Gourmet Sour Cream Alternative	Kraft Breakstone's All Natural Sour Cream*
Calories	85	50	60
Protein (grams)	1	0	1
Total Fat (grams)	5	5	5
Saturated Fat (grams)	2	1	3.5
Sodium (milligrams)	160	25	10
Primary Ingredient(s)	Soy	Soy	Milk/Cream

Nutritional Content of Vegan Cheese Dips (Serving Sizes Vary)

Product	Chreese Mix (powdered mix that consumer must prepare, 1 1/3 Tablespoons per serving)	Nacho Chreese Dip (prepared dip sold in a jar, 2 Tablespoons)	Kraft Cheez Whiz Cheez Dip - Original* (1 1/4 teaspoons per serving)
Calories	35	15	<90/td>
Protein (grams)	2	1	3
Total Fat (grams)	0	0	7
Saturated Fat (grams)	0	0	4.5
Sodium (milligrams)	260	55	490
Primary Ingredient(s)	Flour/NutritionalYeast	Lentil Flour/Nutritional Yeast	Milk/Milk Fat

Nutritional Content of Vegan Cheese Toppings (2 teaspoons)

Product	Galaxy Vegan Grated Topping	Kraft Grated Cheese*
Calories	35	15
Protein (grams)	2	1
Total Fat (grams)	0	0
Saturated Fat (grams)	0	0
Sodium (milligrams)	260	55
Primary Ingredient(s)	Flour/Nutritional Yeast	Parmesan Cheese/Skim Milk

Products containing organic ingredients are italicized.

*Non-vegan products are included for comparison purposes.

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Excerpts from the 2008 Issue 3

Dried Fruit: Treasures to Savor All Year Round

Debra Daniels-Zeller incorporates apricots, cherries, dates, figs, prunes, raisins, and more into every course of your meal.

An Update on Rennet

Jeanne Yacoubou, MS, learns the latest about cheesemaking ingredients.

How Many People Order Vegetarian Meals When Eating Out?

See the results of The VRG’s latest poll.

Quick-and-Easy, Lower Budget Vegan Items to Serve in Institutional Settings

Chef Nancy Berkoff stretches your dollar in this Foodservice Update.

Vegetarianism in Political Magazines

VRG Intern Bobby Allyn searches LexisNexis for articles on vegetarianism and veganism.

Nutrition Hotline 2

Are there links between my daughter’s acne and her vegetarian diet?

Note from the Coordinators 4

Letters to the Editors 5

Vegan Cooking Tips 20

Fast Sandwich Spreads, by Chef Nancy Berkoff

Notes from The VRG Scientific Department 23

Scientific Update 24

Book Reviews 31

Catalog 33

Vegetarian Action 35

Chef Ralph Estevez: An Interview with the Team Chef of the Washington Redskins, by Melanie Campbell

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