Vegan Cheese Nutrition: What the Labels Show

Calcium and vitamin B12 appear only when a maker adds them.

The numbers below come from a 2022 review of 245 plant-based cheeses and from maker labels. This page is about the nutrients themselves. For the dairy comparison see vegan vs dairy cheese, and for the verdict on whether to buy it see is vegan cheese healthy. This page is general information, not medical advice.

Vegan cheese nutrition by base

Vegan cheese nutrition by base is clearest in the median values from the 2022 Nutrients review by Craig, Mangels and Brothers, which used the serving printed on each label (usually 28 to 30 g for blocks and shreds, 20 g for slices).

A median is the middle product, so half the products in each group did better and half worse. The zero in the calcium column means most products in every group were not fortified, not that none were.

Vegan cheese protein

Vegan cheese protein is low across the category: the review found only 3 percent of the 245 products had 5 g or more per serving, and 75 percent had 2.5 g or less. The FDA's Daily Value for protein is 50 g, so 3 g is about 6 percent.

The base predicts the number. Cashew cheeses sit at a median of 3 g, almond at 2 g, and coconut oil cheeses at 0 g, because coconut oil and starch contribute none. Dairy cheddar has 6.5 g in an ounce, per the USDA table. A label with a protein figure in the 4 g range, such as an aged cashew wheel, is the exception that the best vegan cheeses guide lists.

Calcium in vegan cheese

Calcium in vegan cheese is mostly an add-on. In the review, 19 percent of products were fortified, and 12 of the 35 brands fortified any of their products. Of those that were, 58 percent used tricalcium phosphate, 17 percent calcium citrate and 17 percent calcium sulfate.

The Daily Value for calcium is 1,300 mg under 21 CFR 101.9, so an unfortified cheese is 0 percent and cheddar at 201 mg per ounce is about 15 percent. Readers who rely on cheese for calcium can compare with calcium in cheese. The percent Daily Value line on the vegan label tells you at a glance whether anything was added.

Vitamin B12 in vegan cheese

Vitamin B12 in vegan cheese is rare. The review found it in 14 percent of products and in the lineups of only 4 of 35 brands, and coconut oil cheeses were the group most often fortified, at 28 percent of those products. The Daily Value for B12 is 2.4 mcg.

The authors write that few cheese alternatives are fortified with calcium and B12, nutrients they call critical for vegans because both may be marginal in vegan diets. Because B12 is an ingredient line, look for cyanocobalamin or "vitamin B12" in the ingredients and a percent on the panel. A cheese without it is not a source.

Saturated fat and sodium in vegan cheese

Saturated fat and sodium in vegan cheese split by base. Coconut products land at 4 to 7 g of saturated fat per serving, cashew cheeses at 0 to 1 g and almond at 0 g. Across all 245 products, 57 percent had 4 g or more and 14 percent had 1 g or less. The Daily Value for saturated fat is 20 g, so 5 g is a quarter of it.

Sodium ran from a median of 130 mg for cashew cheeses to 215 mg for coconut oil ones. Overall, 32 percent had 230 mg or more per serving and 15 percent had 115 mg or less. The Daily Value is 2,300 mg. For the dairy side of both lines, see saturated fat in cheese and low-sodium cheese.

What vegan cheese nutrition labels hide

Vegan cheese nutrition labels hide three things, and each one changes the comparison.

The serving is not the same everywhere. Slices are listed at about 20 g and blocks at 28 to 30 g, but the review saw servings from 14 to 40 g. A product that looks lower in sodium may simply list a smaller serving, so divide by grams.

Zero can mean unlisted. Calcium and B12 appear in a panel only when present, and a missing line means you cannot count on it.

Tree nuts and soy matter for allergies. Cashew, almond and soy bases are common allergens, so anyone with an allergy should read the ingredient statement and ask their doctor or a registered dietitian what is safe.

Questions about vegan cheese nutrition

These are quick answers about vegan cheese nutrition, drawn from the same review.

How much protein does vegan cheese have?

Vegan cheese protein is usually 0 to 3 g per serving. The median across the review was 0 g, and only 3 percent of products reached 5 g.

Does vegan cheese have B12?

Vegan cheese has B12 only if the maker adds it. In the review, 14 percent of products contained it, so check the panel.

Which vegan cheese has the least saturated fat?

Cashew and almond cheeses have the least saturated fat, with medians of 1 g and 0 g per serving. Coconut oil cheeses had a median of 5 g.

Does vegan cheese nutrition include calcium?

Vegan cheese nutrition includes calcium only when fortified, which was 19 percent of products. Look for calcium citrate or tricalcium phosphate in the ingredients.

Is cashew cheese the most nutritious vegan cheese?

Cashew cheese was the best base on protein, saturated fat and sodium in the review. It is still usually unfortified, so it does not replace the calcium and B12 in dairy.

Reading vegan cheese nutrition at the store

Reading vegan cheese nutrition takes four lines of the label: protein, saturated fat, calcium and B12. For the best numbers, start with a cashew or almond base, then check for calcium and B12 in the ingredients. Cheddar's figures in the sections above give you the dairy benchmark.