Cheese

Cheese, gouda

Nutrition facts per 100 g · edible portion

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Vegetarian Keto-friendly Gluten-free Contains Milk

Dietary labels are inferred automatically from Cheese, gouda's food group, name and nutrient profile — a helpful guide, not a guarantee. Recipes and brands vary, so always read the label on packaged foods.

18%

356 kcal Calories

50%

24.9 g Protein

2.2 g Carbs

35%

27.4 g Fat

Fair nutrient density 18/100

How many beneficial nutrients Cheese, gouda delivers for its calories — scored across 24 vitamins, minerals, protein and fiber, minus saturated fat and sodium. See the most nutrient-dense foods.

Caloric ratio

Where the calories in Cheese, gouda come from — the split across carbs, fat & protein.

356 kcal / serving

2% from carbs

Carbs 2%

2.2 g per serving
Fat 69%

27.4 g per serving
Protein 28%

24.9 g per serving

What Cheese, gouda is a good source of

Stand-out nutrients per 100 g, by share of your Daily Value. Bold figures are an excellent source (20%+ DV).

Vitamin B1264% Calcium54% Protein50% Phosphorus44% Zinc35% Riboflavin (B2)26% Selenium26% Vitamin A (RAE)18%

Full nutrition breakdown

Beneficial
Moderate
Limit
Neutral

Bars are shaded by how a high amount affects your diet — green for nutrients to seek out (fiber, protein, vitamins), red for those best kept low (saturated fat, sodium, cholesterol), neutral where it depends. Each bar shows the % of your Daily Value per serving.

Carbohydrates	Amount	% DV
Total Carbohydrate	2.2 g	1%
Dietary Fiber	0.0 g	0%
Total Sugars	2.2 g	—

Fats & Fatty Acids	Amount	% DV
Total Fat	27.4 g	35%
Saturated Fat	17.6 g	88%
Monounsaturated Fat	7.7 g	—
Polyunsaturated Fat	0.7 g	—
Omega-3 Fatty Acids	394.0 mg	—
Omega-6 Fatty Acids	263.0 mg	—
Butyric Acid	999.0 mg	—
Caproic Acid	640.0 mg	—
Caprylic Acid	427.0 mg	—
Capric Acid	918.0 mg	—
Lauric Acid	1,211.0 mg	—
Myristic Acid	3,040.0 mg	—
Palmitic Acid	6,851.0 mg	—
Stearic Acid	2,918.0 mg	—
Palmitoleic Acid	889.0 mg	—
Oleic Acid	6,388.0 mg	—
Gadoleic Acid	0.0 mg	—
Erucic Acid	0.0 mg	—
Linoleic Acid	263.0 mg	—
Arachidonic Acid	0.0 mg	—
Eicosapentaenoic Acid (EPA)	0.0 mg	—
Docosahexaenoic Acid (DHA)	0.0 mg	—

Protein & Amino Acids	Amount	% DV
Protein	24.9 g	50%
Histidine	1,032.0 mg	—
Isoleucine	1,306.0 mg	—
Leucine	2,564.0 mg	—
Lysine	2,654.0 mg	—
Methionine	719.0 mg	—
Phenylalanine	1,431.0 mg	—
Threonine	930.0 mg	—
Tryptophan	352.0 mg	—
Valine	1,806.0 mg	—
Alanine	762.0 mg	—
Arginine	962.0 mg	—
Aspartic Acid	1,743.0 mg	—
Cystine	254.0 mg	—
Glutamic Acid	6,137.0 mg	—
Glycine	485.0 mg	—
Proline	3,245.0 mg	—
Serine	1,544.0 mg	—
Tyrosine	1,454.0 mg	—

Vitamins	Amount	% DV
Vitamin A (RAE)	165.0 mcg	18%
Vitamin C	0.0 mg	0%
Vitamin D	0.5 mcg	3%
Vitamin E	0.2 mg	2%
Vitamin K	2.3 mcg	2%
Thiamin (B1)	0.0 mg	3%
Riboflavin (B2)	0.3 mg	26%
Niacin (B3)	0.1 mg	0%
Vitamin B6	0.1 mg	5%
Folate (B9)	21.0 mcg	5%
Vitamin B12	1.5 mcg	64%
Pantothenic Acid (B5)	0.3 mg	7%
Choline	15.4 mg	3%

Minerals	Amount	% DV
Calcium	700.0 mg	54%
Iron	0.2 mg	1%
Magnesium	29.0 mg	7%
Phosphorus	546.0 mg	44%
Potassium	121.0 mg	3%
Sodium	819.0 mg	36%
Zinc	3.9 mg	35%
Copper	0.0 mg	4%
Manganese	0.0 mg	0%
Selenium	14.5 mcg	26%

Sterols	Amount	% DV
Cholesterol	114.0 mg	38%
Phytosterols	~	—

Other	Amount	% DV
Alcohol	0.0 g	—
Caffeine	0.0 mg	—
Theobromine	0.0 mg	—
Ash	3.9 g	—

About Cheese, gouda

Gouda is a Dutch semi-hard cheese, one of the most popular in the world, named after the market town where it was once traded. Young gouda is smooth, mild and creamy; as it ages it firms up, deepens to a nutty, caramel-sweet richness and develops the little crunchy crystals prized in older wheels.

Like most firm cheeses it is concentrated nutrition — around 356 calories per 100 grams — and a strong source of protein and calcium, along with vitamin B12 and phosphorus. The flip side is that it is high in saturated fat and sodium, so portion size matters.

A slice of gouda is excellent on a board, melted into a sandwich, or paired with fruit. As a calorie- and fat-dense food it rewards a moderate hand, but a little delivers a lot of flavor and a genuine hit of calcium and protein.

Nutrition data from USDA FoodData Central & FooDB. Values are per 100 g, edible portion.

Frequently asked questions

How many calories are in Cheese, gouda?

There are 356 calories in 100 g of Cheese, gouda, or about 705 calories in 1 package (7 oz) (198 g).

How much protein is in Cheese, gouda?

Cheese, gouda contains 24.9 g of protein per 100 g.

How many carbs are in Cheese, gouda?

Cheese, gouda has 2.2 g of carbohydrates per 100 g.

How much fat is in Cheese, gouda?

Cheese, gouda provides 27.4 g of total fat per 100 g.

What is Cheese, gouda a good source of?

Cheese, gouda is an excellent source of Vitamin B12 (64% DV), Calcium (54% DV), Protein (50% DV), Phosphorus (44% DV), Zinc (35% DV) and Riboflavin (B2) (26% DV) and a good source of Vitamin A (RAE) (per 100 g). Daily Values are based on a 2,000-calorie diet.