Cheese, edam
Whole food · Dairy and Egg Products
Photo: Wikipedia
Edam is a semi-hard Dutch cheese made from pasteurized cow's milk, known for its mild, nutty, and slightly sweet flavor with a smooth, creamy texture. It is often sold in distinctive red or yellow wax coatings, which help preserve its freshness and give it a recognizable appearance. With 357 kcal and 24.99g protein per 100g, it is a nutrient-dense option that provides a good balance of protein and fat while being very low in carbohydrates.
Calorie split: 28% protein · 2% carbs · 71% fat
↓ Full nutrition💚 Why it's loved
People love Edam for its mild, approachable flavor that isn't overpowering, making it a versatile cheese for both snacking and cooking. Its smooth, semi-hard texture and ability to melt well also make it a favorite in dishes like grilled cheese sandwiches and fondue.
⚠️ Watch-outs & how to enjoy it better
Edam is high in saturated fat (28.57g per 100g), which may concern those monitoring cholesterol or heart health, and it is a common dairy allergen. To counteract this, pair it with fiber-rich vegetables or whole grains, practice portion control, and consider lower-fat cheese alternatives if needed.
Key benefits
- High-quality protein source (24.99g per 100g)
- Very low in carbohydrates (1.43g per 100g)
- Rich in calcium for bone health
- Good source of vitamin B12
- Contains conjugated linoleic acid (CLA), a fatty acid linked to health benefits
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Edam cheese was historically used as a food for long sea voyages because its wax coating helped it stay fresh for months, even without refrigeration.
Full nutrition (USDA data · scales with serving)
| Water | 41.0 g |
| Energy | 357 kcal |
| Energy | 1492 kj |
| Protein | 25.0 g |
| Total lipid (fat) | 28.6 g |
| Ash | 4.2 g |
| Carbohydrate, by difference | 1.4 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 731 mg |
| Iron, Fe | 0.44 mg |
| Magnesium, Mg | 30.0 mg |
| Phosphorus, P | 536 mg |
| Potassium, K | 188 mg |
| Sodium, Na | 973 mg |
| Zinc, Zn | 3.8 mg |
| Copper, Cu | 0.04 mg |
| Manganese, Mn | 0.01 mg |
| Selenium, Se | 14.5 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.04 mg |
| Riboflavin | 0.39 mg |
| Niacin | 0.08 mg |
| Pantothenic acid | 0.28 mg |
| Vitamin B-6 | 0.08 mg |
| Folate, total | 16.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 16.0 ug |
| Folate, DFE | 16.0 ug |
| Choline, total | 15.4 mg |
| Vitamin B-12 | 1.5 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 243 ug |
| Retinol | 242 ug |
| Carotene, beta | 11.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 825 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.24 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 20.0 iu |
| Vitamin D (D2 + D3) | 0.50 ug |
| Vitamin D3 (cholecalciferol) | 0.50 ug |
| Vitamin K (phylloquinone) | 2.3 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 18.7 g |
| SFA 4:0 | 1.0 g |
| SFA 6:0 | 0.46 g |
| SFA 8:0 | 0.30 g |
| SFA 10:0 | 0.59 g |
| SFA 12:0 | 0.50 g |
| SFA 14:0 | 2.9 g |
| SFA 16:0 | 8.1 g |
| SFA 18:0 | 3.0 g |
| Fatty acids, total monounsaturated | 8.1 g |
| MUFA 16:1 | 0.81 g |
| MUFA 18:1 | 6.9 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.67 g |
| PUFA 18:2 | 0.42 g |
| PUFA 18:3 | 0.25 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 89.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.35 g |
| Threonine | 0.93 g |
| Isoleucine | 1.3 g |
| Leucine | 2.6 g |
| Lysine | 2.7 g |
| Methionine | 0.72 g |
| Cystine | 0.26 g |
| Phenylalanine | 1.4 g |
| Tyrosine | 1.5 g |
| Valine | 1.8 g |
| Arginine | 0.96 g |
| Histidine | 1.0 g |
| Alanine | 0.76 g |
| Aspartic acid | 1.7 g |
| Glutamic acid | 6.2 g |
| Glycine | 0.49 g |
| Proline | 3.3 g |
| Serine | 1.5 g |
FAQ
What does Edam cheese taste like?
Edam has a mild, nutty, and slightly sweet flavor with a smooth, creamy texture that becomes firmer as it ages.
Is Edam cheese good for melting?
Yes, Edam melts well, making it ideal for dishes like grilled cheese sandwiches, fondue, and casseroles.
How should I store Edam cheese?
Store Edam in its wax coating or wrap it in wax paper and then plastic wrap, keeping it in the refrigerator to maintain freshness.
Is Edam cheese high in calories?
At 357 kcal per 100g, Edam is calorie-dense, but it is also high in protein and low in carbs, making it a filling option when eaten in moderation.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 3.57 kcal/g · 28% calories from protein · 0.0 g fiber · 0.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 5.18 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.