Group · Dairy
Livarot
Livarot is a Normandy cheese with a washed rind, nicknamed « the Colonel » because of the five strips of sedge that encircle it and resemble military stripes. PDO since 1975, it is one of the oldest cheeses of Normandy, and one of the strongest.
In terms of nutrition facts: 301 kcal per 100 g, with 22.6 g of fat of which 15.3 g is saturated, and 24.1 g of protein. It provides 730 mg of calcium, 470 mg of phosphorus and above all 140 µg of vitamin B9 per 100 g, which is 70% of the reference intake and a record among cheeses.
Macronutrient breakdown
Nutrition table per 100 g
| Calories | 301 kcal |
| Kilojoules | 1250 kJ |
| Protein | 24,1 g |
| Fat | 22,6 g |
Micronutrients per 100 g
All measured nutrients, ranked by share of the daily reference intake.
- Calcium730 mg91 %
- Vitamin B9140 µg70 %
- Vitamin B121,68 µg67 %
- Phosphorus470 mg67 %
- Vitamin B20,55 mg39 %
- Zinc3,1 mg31 %
- Vitamin A178 µg22 %
- Iodine30 µg20 %
See the other 14 nutrients
- Vitamin B51,16 mg19 %
- Vitamin B60,12 mg9 %
- Magnesium26 mg7 %
- Omega-3 ALA0,12 g6 %
- Total omega-30,13 g5 %
- Vitamin E0,57 mg5 %
- Potassium94 mg5 %
- EPA0,01 g4 %
- Copper0,03 mg3 %
- Omega-6 LA0,27 g3 %
- Vitamin K11,02 µg1 %
- Manganese0,02 mg1 %
- Vitamin B30,1 mg1 %
- Iron0,07 mg1 %
Anses Ciqual 2025. Source: Anses, 2025, Ciqual food composition table
Tips
140 µg of vitamin B9: no other cheese in the database provides as much. Folate is produced by the bacteria of the washed rind during maturing. It is involved in cell renewal and is often lacking in the French diet.
730 mg of calcium for a soft cheese is remarkable. It exceeds most pressed cheeses and is on a par with a Cheddar. A 30 g portion covers 27% of the reference intake.
Its smell is far stronger than its taste. The surface bacteria give off powerful sulphur compounds, while the paste stays supple and straightforward. This is the cheese to taste before you judge.
1.5 g of salt: moderate for a washed rind. Less than an Époisses or a Coulommiers. A 30 g portion provides 0.45 g of salt.
Store it separately. Its scent taints everything around it in the fridge. Keep it in a closed box at the bottom of the fridge, and take it out an hour before serving.