Cheesecake is not a name that we associate with health benefits. It is, after all, an indulgent food. However, if it's made of wholesome, natural ingredients, cheesecake can provide some health benefits. That doesn't make cheesecake a healthy food; it means it's not entirely devoid of nutrients. Let's take a look at some positives of eating cheesecake.
What is cheesecake?
Cheesecake is a baked dessert with the top layer made of cream cheese, eggs and sugar and a bottom layer comprising a biscuit crust. "No-bake" or refrigerated version of the dessert is also common.
Although prototypes of the dessert have existed since the ancient Greek civilization, modern cheesecake as we know it was invented in the United States of America sometime in the early 1900s after the discovery of cream cheese in 1872.
The "New York Cheesecake" was the brainchild of restaurateur Arnold Reuben who also invented the Rueben sandwich. The cake was soon popularised, spawning different flavours of the same.
The most popular type of cheesecake is the New York-style cake, comprising a creamy filling made of eggs, cream cheese and sugar baked on a cookie crust. Apart from chocolate, compotes of blueberry, raspberry, blackberry, mango, strawberry, lemon and other fresh fruit are used to flavour cheesecakes.
Cheesecake nutrition
100 grams of cheesecake contain the following nutrients:
| Nutrient | Measure (Daily Value) |
| Calories | 321 |
| Total fat | 23 gm (35%) |
| Saturated fat | 10 gm (50%) |
| Cholesterol | 55 mg (18%) |
| Sodium | 438 mg (18%) |
| Potassium | 90 mg (2%) |
| Total carbohydrates | 26 gm (8%) |
| Dietary fibre | 0.4 gm (1%) |
| Sugar | 22 gm |
| Protein | 6 gm (12%) |
| Vitamin C | 0% |
| Calcium | 5% |
| Iron | 3% |
| Vitamin D | 4% |
| Vitamin B6 | 5% |
| Cobalamin | 3% |
| Magnesium | 2% |
Health benefits of cheesecake?
To be clear, cheesecake is not a healthy food. It's calorie-dense; A 100-gram slice can provide over 300 calories. It is high in sugar, sodium and saturated fat. Regularly consuming cheesecake can increase your risk of cardiovascular diseases. A slice contains 10 grams of saturated fat, which is 50% of your daily requirement.
However, there is one advantage of eating cheesecake -- protein. Since the cake is made of cream cheese and eggs, it can provide 6 grams of protein, which is 12% of your daily requirement. This advantage can be amplified if the cheesecake is prepared with healthier ingredients like fat-free cream cheese and egg whites. These smart swaps can reduce cholesterol content.
Cream cheese can also be considered a nutritious food. While it's high in fat, cream cheese also contains vitamin A, B12, E and K. If served with fresh fruits and compotes, cheesecake can provide some crucial micronutrients and flavonoids. Here are some benefits of cheesecake.
- Good source of protein
- May benefit eyesight
- May improve skin health
Good source of protein: Cream cheese and eggs, both of which are protein-rich ingredients, form the main ingredients of cheesecake. Hence, a single serving of cheesecake may provide 12% of your daily requirement of proteins.
May benefit eyesight: Cream cheese and egg yolk contain good amounts of vitamin A, a micronutrient essential for eye health. It prevents age-related macular degeneration of eyesight.
May improve skin health: Cream cheese contains vitamin E, a micronutrient that protects the skin against ageing and oxidative damage.
References:
1. US Department of Agriculture
2. Gutiérrez-Méndez, N., Balderrama-Carmona, A., García-Sandoval, S. E., Ramírez-Vigil, P., Leal-Ramos, M. Y., & García-Triana, A. (2019). Proteolysis and Rheological Properties of Cream Cheese Made with a Plant-Derived Coagulant from Solanum elaeagnifolium. Foods (Basel, Switzerland), 8(2), 44. https://doi.org/10.3390/foods8020044
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