Vegan Cheese

Do you miss cheesy pizza or at least the consistency of cheese on pizza? The last few years have seen a boom in the vegan cheese market (including options from across the Atlantic). Today, there are several different companies producing a variety of vegan cheese alternatives that make that cheesy pizza a possibility.

At first glance, vegetarian cheese and vegan cheese may appear to be one and the same, but a closer review of the ingredient lists reveals the difference between the two types. Vegetarian cheese may contain casein, enzyme-modified cheese flavor (a derivative of cultured milk), butterfat, and, on occasion, goat's milk and cream. Each of these ingredients is derived from animals. Vegan cheese is a non-dairy alternative that is often made from soy products (tofu, soy flour, tempeh), rice flour, potato starch, or almonds.

Nutrition

The nutritional content of vegan cheeses may vary. Vegan cheese slices contain 35-70 calories per serving, depending on the brand; dairy cheese slices yield approximately 50 calories each. Vegan cheese in block form can contain 40-100 calories per 1-ounce serving, compared to 90 calories from 1 ounce of dairy cheese.

Protein content in vegan cheese is low compared to dairy cheese, but this is due partly to the smaller serving size, which is less than 1 ounce. Vegan cheese slices have 1-2 grams of protein, while dairy versions have 4 grams of protein per slice. Vegan cheese in block form contains 0-4 grams of protein per 1-ounce serving; its dairy counterparts usually contain 7 grams of protein.

The vegan alternatives to cream cheese run approximately 80-85 calories per 2-Tablespoon serving size, compared to dairy cream cheese's 100 calories. Vegan sour cream alternatives contain 50-85 calories per 2-Tablespoon serving size, while dairy-based sour cream has 60 calories. Grated Parmesan cheese alternatives contain 15 calories per 2 teaspoons; grated dairy Parmesan cheese provides 20 calories.

Dairy cream cheese and grated Parmesan have 2 grams of protein per serving, as do the vegan versions. The grated Parmesan contains less protein due to the fact that its serving size is so small (one third of an ounce). Both vegan and regular sour cream have very little protein (1 gram per serving).

The fat and saturated fat content in vegan cheese is often, but not always, less than its dairy counterpart. Sodium content in vegan cheese is variable. The sodium content can be equal to or higher than the dairy version, depending on the product.

If you intend to use vegan cheese as a source of calcium and vitamin D, you may want to supplement elsewhere in your diet. With the exception of the Galaxy brand (Vegan and Rice Vegan cheese), most vegan cheese barely contains calcium, much less vitamin D. Fortified soy products (tofu, soymilk, etc.) and dark leafy green vegetables are some good sources of calcium. Adequate sun exposure; vitamin D-fortified soymilk, juices, and cereals; and calcium supplements with vitamin D are good sources of vitamin D.

Taste

In a blind taste test (using VRG staff and volunteers), all vegan cheeses listed in the article were sampled. Some of these vegan cheeses were readily available in local health foods stores, and many can be purchased nationwide.

• Tofutti Soy Cheese Slices was the most preferred cheese slice alternative.
• Sheese Cheese Alternative, in block form, was chosen as the brand with the most palatable flavor.
• Tofutti's Better Than Cream Cheese was the clear winner amongst the cream cheese alternatives. It most resembled its dairy counterpart for flavor and spreadability.
• Vegan Gourmet and Tofutti tied for best sour cream alternative. They both had a nice tangy taste.
• Road's End Organics Cheddar Style Chreese Mix was the favorite in the dip category. Despite the extra preparation required (as compared to the ready-to-use dip in the jar), the flavor was delicious.
• The more moisture and fat a cheese contains, the easier it is to melt. The more protein it contains, the tougher it will become when heated. With regard to meltability, VeganRella, Cheezly, and Vegan Gourmet were the best. VeganRella and Cheezly could stretch once melted. Cheezly did not have greasy pools and would be ideal for making pizza.

Cost

The average cost per item (for 4-11 ounces of product; see brand lists below and on the following page for actual package size) if purchased in a supermarket chain or health foods store is approximately $3. Cheezly and Sheese are only available from online retailers, such as Pangea and Vegan Essentials. Their average cost, not including shipping and handling, is approximately %#36;9 for 7-9 ounces of product. Soyabel and Soyadelia are German products from the Soyatoo! company, which makes Soy Whip. Currently, they are not available in the United States.

With all the vegan cheese alternatives available, there is no reason to feel deprived. So, go make that pizza!