Vegan Cheese: Plant-Based Styles, Nutrition & Best Uses

Vegan cheese is **dairy-free** and crafted from bases like **cashews/almonds**, **soy**, **oats**, **coconut oil**, or **aquafaba**. Styles range from **cultured nut cheeses** (tangy, aged) to **starch-and-oil cheeses** designed to **melt and stretch**.

- **Calories:** ~70–120 (varies) - **Fat:** 5–10 g (coconut-oil styles can be high in saturated fat) - **Protein:** 1–4 g (nut/soy-based usually higher than starch-and-oil) - **Sodium:** 150–300 mg (check label) - May be **fortified** with calcium, B12 & vitamin D (brand dependent) - Naturally **lactose-free** & **cholesterol-free**

- **Dairy-free** option for vegans & lactose intolerance - **Versatile** formats: slices, shreds, spreads, blocks - **Cultured** versions offer complex, cheese-like tang - Often **fortified** with calcium/B12 for plant-based diets

- **Nutrition varies**: many meltable types are **low in protein** and **high in saturated fat** (coconut oil) - **Allergens:** nuts, soy, coconut - Some products are **ultra-processed**—choose shorter, whole-food ingredient lists when possible

- **Melting:** mozzarella-style shreds for pizza/lasagna; add a splash of water and cover to steam-melt - **Slices:** cheddar-style for burgers & sandwiches - **Spreads:** cashew cream cheese on bagels, dips & frostings - **Crumbly:** feta-style over salads, grain bowls, roasted veg - **Cooking tip:** for extra stretch, look for **tapioca/konjac/agar** on the label

Vegan cheese spans cultured nut cheeses to meltable starch-and-oil styles. **Check labels** for protein, calcium/B12, sodium and saturated fat to match your goals.