Sheep milk cheese is one of the healthiest cheeses available. It’s keto-friendly, easy to digest, and rich in healthy fats.
Sheep milk cheese is also loaded with essential nutrients, including vitamins A, D, and E, as well as calcium, phosphorus, and sodium.
Let’s take a look at ten sheep milk cheese benefits that support overall health and wellness.
Is sheep milk keto-friendly?
Sheep milk isn’t keto-friendly. One cup (240 milliliters) of sheep milk contains about 13 grams of carbohydrates, which can exceed the daily carb allowance on a ketogenic diet.
On the other hand, sheep milk cheese is keto-friendly. During the fermentation process, beneficial bacteria break down most of the lactose, the natural sugar in milk, resulting in a low-carb cheese suitable for keto.
Sheep milk cheese nutrition facts
According to data published by the U.S. Department of Agriculture (USDA), one ounce (28 grams) of sheep milk cheese contains:1
- 120 calories
- 10 g total fat
- 7 g protein
- 0 g carbohydrates
In addition to its ideal fat-to-protein ratio, sheep milk cheese is a natural source of essential minerals, including calcium, sodium, and phosphorus.
Watch the video below to learn more about the impressive benefits of sheep milk cheese.
10 benefits of sheep milk cheese
The tradition of milking sheep dates back centuries, yielding a rich, nutrient-dense milk that forms the basis for some of the healthiest cheeses available.
Sheep’s milk cheese boasts a range of impressive nutritional benefits, making it a standout option for those seeking a health-conscious addition to their diet.
Here are ten surprising health benefits of sheep milk cheese.
1. Easier to digest
Compared to cow’s milk or goat’s milk cheeses, sheep milk cheese is easier on the digestive system.
Sheep milk contains more digestible proteins and smaller fat globules, which may make it gentler on the stomach and easier for your body to process.
2. Mild, versatile flavor
Sheep milk cheese has a milder, more delicate taste compared to the stronger flavors of goat or cow cheese. Its smooth flavor profile makes it ideal for various recipes and palates.
3. Source of high-quality protein
Each ounce of sheep milk cheese provides around seven grams of protein. It’s also a rich source of essential amino acids, including higher levels of whey proteins than cow or goat cheese, making it an excellent protein source for supporting muscle growth and tissue repair.
4. Better tolerated by those with dairy sensitivity
Sheep cheese is one of the best-tolerated cheeses when it comes to dairy sensitivities and lactose intolerance.
One of the key benefits of sheep milk is that it contains A2 casein, a milk protein that’s often easier to digest than the A1 casein found in most cow’s milk products.
People who are lactose intolerant or sensitive to dairy frequently report that A2 dairy products are easier to tolerate.
5. Supports calcium balance
Too much dietary zinc can interfere with calcium uptake. Sheep milk cheese naturally contains an excellent calcium-to-zinc ratio, which helps ensure that the calcium it provides is effectively absorbed and used by the body.
6. Balanced mineral profile
Similar to calcium, phosphorus plays a critical role in bone mineral density and skeletal health. Too much phosphorus can inhibit calcium absorption, so having the correct ratio of these minerals is essential.
Sheep milk cheese delivers calcium and phosphorus in a near-ideal ratio that supports healthy bone mineralization and density.
7. Rich in fat-soluble vitamins
Sheep milk cheese is an excellent dietary source of three fat-soluble vitamins essential for overall health and wellness.
These include vitamins A, E, and D, which are critical for immune function, skin and eye health, and bone support.
8. Provides natural B vitamins
Sheep milk cheese is a rich source of bioavailable B vitamins, including vitamin B12 and folate, the natural form of folic acid.
These essential nutrients support red blood cell formation, energy metabolism, and a healthy nervous system.
9. Source of beneficial fats
Sheep milk cheese contains nearly twice the amount of butterfat as cow or goat milk cheese, making it an excellent source of energy-dense, health-promoting fats.
Sheep milk cheese is also rich in conjugated linoleic acid (CLA), a unique polyunsaturated fatty acid that supports overall health.
“Conjugated linoleic acid is a unique fat found in grass-fed dairy that can help support fat metabolism, muscle strength, endurance, and immune function,” explains Dr. Berg.
According to research published in Nutrients, CLA may also support healthy metabolic function, gut microbiome diversity, and balanced inflammatory responses.2
10. Contains health-promoting fatty acids
Sheep milk cheese is naturally rich in beneficial fatty acids such as medium-chain fatty acids (MCTs) and short-chain fatty acids.
MCTs are a unique group of fatty acids that are rapidly metabolized by the liver and converted into energy, making them a preferred fuel source on low-carb or ketogenic diets. They’ve also been linked to a balanced inflammatory response and antimicrobial activity.
Short-chain fatty acids support colon health, promote a healthy gut microbiome, and may help lower cancer risk.
Together, these fatty acids contribute to digestive wellness, energy production, and overall metabolic balance.
Types of sheep milk cheese
Sheep milk cheese comes in many varieties, each offering a distinct flavor, texture, and culinary use. You may recognize some of these popular cheeses without realizing they’re made from sheep’s milk.
Manchego cheese
Manchego cheese is a popular Spanish sheep milk cheese. It’s typically aged and has a firm texture with a buttery flavor. Manchego pairs beautifully with Serrano ham, olives, or dried figs.
Pecorino cheese
Pecorino is Italy’s version of an aged sheep milk cheese. Known for its sharp, salty flavor, Pecorino is often grated over pasta dishes or served in slices with cured meats and roasted vegetables.
Feta cheese
Feta is a crumbly, tangy cheese traditionally made in Greece using sheep milk or a mix of sheep and goat milk. It’s commonly found in Mediterranean salads and pairs well with olive oil, tomatoes, and herbs.
Halloumi cheese
Halloumi is a firm, semi-hard cheese from Cyprus with a high melting point, making it ideal for grilling or pan-frying. It has a mild, slightly salty, and milky flavor that becomes richer and savory when cooked.
Sheep milk cheese and dairy sensitivity
Many people who experience digestive discomfort after consuming cow’s milk find that they tolerate sheep milk cheese more easily.
Milk contains two main types of beta-casein: A1 and A2. Most conventional cow’s milk contains A1 casein, which may be more challenging to digest for certain individuals and has been linked to gut inflammation.
Sheep’s milk contains A2 casein, which is considered more easily digested and less likely to cause gastrointestinal discomfort than A1 casein in cow’s milk.
A2 casein is also found in human milk, goat milk, and some heritage cow breeds such as Jersey and Guernsey.
How much sheep milk cheese can you have on keto?
Sheep milk cheese is an excellent source of both fat and high-quality protein and is 100 percent keto-approved.
One ounce of sheep milk cheese contains seven grams of protein, ten grams of fat, and zero net carbohydrates, making it the perfect cheese for a ketogenic diet. Around 3 to 4 ounces (85 to 113 grams) of sheep milk cheese per meal is ideal.
Key takeaways
The most important benefit of sheep milk lies in its high nutritional value. Sheep milk cheese is rich in healthy fats and high-quality protein while containing virtually no carbohydrates, making it an excellent cheese option for a Healthy Keto® diet.
Sheep milk cheese is also known for its digestibility, mild flavor, and valuable micronutrient composition, including calcium, vitamin B12, and fat-soluble vitamins.
FAQ
1. Can you drink sheep milk on keto?
No. Sheep milk contains around 13 grams of carbohydrates per cup (240 milliliters), which can quickly exceed your daily carb allowance on a ketogenic diet.
2. Can you have sheep milk cheese on keto?
Yes. During fermentation, the bacteria used to make sheep milk cheese break down most of the milk sugar, significantly lowering the carbohydrate content. Most sheep milk cheese varieties contain zero grams of carbs per ounce.
3. What are the benefits of sheep milk cheese?
Sheep milk cheese is naturally high in protein and healthy fats, and is a rich source of B vitamins, fat-soluble vitamins, and essential minerals, including calcium, zinc, and phosphorus.
It also contains A2 casein, which is generally easier to digest than the A1 casein found in most conventional cow’s milk products.
4. Is sheep milk cheese healthier than cow milk cheese?
Sheep milk cheese tends to be more nutrient-dense and better tolerated than cheeses made from cow’s milk. It contains more bioavailable nutrients and A2 casein, which may make digestion easier for some individuals.
5. Why don’t we use sheep milk instead of cow milk?
Cow’s produce much more milk than sheep, making cow’s milk more efficient and cost-effective to produce at scale. Sheep milk is typically reserved for artisanal and aged cheeses due to its high fat and solid content.
6. Is sheep milk healthier than goat milk?
Sheep milk generally has higher concentrations of fat, protein, and minerals than goat milk. However, both contain A2 casein and can be easier to digest than most cow’s milk.
7. How much sheep milk cheese can I have on keto?
Sheep milk cheese contains zero grams of carbohydrates per ounce, making it ideal for a ketogenic lifestyle. For most people following keto, 3 to 4 ounces per meal is a suitable amount to enjoy its healthy fats and protein content without disrupting ketosis.
Sources
- https://fdc.nal.usda.gov/food-details/2655665/nutrients ↩︎
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6413010/ ↩︎
