Goat cheese (hard) nutrition facts
Per 1 oz · 28 g
of a 2,000 cal day
- Protein8.7g27% of calories
- Carbs0.6g2% of calories
- Fat10g71% of calories
- ✓ Keto-friendly
- ✓ Low sodium
At a glance
One serving of Goat cheese (hard) (1 oz, 28 g) has 128 calories, with 8.7 g of protein, 0.6 g of carbohydrates and 10 g of fat. Most of its energy comes from fat (71% of calories). It is high in riboflavin (b2) (26% DV), calcium (25% DV) and phosphorus (30% DV). Keep an eye on saturated fat, which provides 35% of the daily value.
High in
20%+ of the daily value
- Riboflavin (B2)26%
- Calcium25%
- Phosphorus30%
- Copper20%
Good source of
10–19% of the daily value
- Vitamin A15%
Watch
20%+ of the daily value
- Saturated fat35%
Vitamins & minerals
Amounts for 1 oz (28 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 138 μg | 15% |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 0.2 μg | 1% |
| Vitamin E | 0.1 mg | 1% |
| Vitamin K | 1 μg | 1% |
| Thiamine | 0 mg | 3% |
| Riboflavin (B2) | 0.3 mg | 26% |
| Niacin | 1 mg | 4% |
| Vitamin B6 | 0 mg | 2% |
| Folate (B9) | 1 μg | 0% |
| Vitamin B12 | 0 μg | 1% |
| Pantothenic acid | 0.1 mg | 2% |
| Choline | 4 mg | 1% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 254 mg | 25% |
| Iron | 1 mg | 7% |
| Potassium | 14 mg | 0% |
| Magnesium | 15 mg | 4% |
| Phosphorus | 207 mg | 30% |
| Zinc | 0.5 mg | 4% |
| Copper | 0.2 mg | 20% |
| Manganese | 0.1 mg | 3% |
| Selenium | 2 μg | 3% |
Full breakdown · 32 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.1 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 0.3 g | — |
| Aspartic acid | 0.4 g | — |
| Beta carotene | 26 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Glutamic acid | 2 g | — |
| Glycine | 0.1 g | — |
| Histidine | 0.2 g | — |
| Isoleucine | 0.4 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 2 g | — |
| Phenylalanine | 0.3 g | — |
| Polyunsaturated fats | 0.2 g | — |
| Proline | 1 g | — |
| Retinol | 136 μg | — |
| Serine | 0.3 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.3 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.3 g | — |
| Valine | 1 g | — |
| Vitamin D3 | 0.2 μg | — |
How it compares
Calories per 100 g, so different serving sizes compare fairly.
Burning 128 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 24minWalking (3.5 mph)
- 15minCycling (moderate)
- 11minRunning (6 mph)
- 18minSwimming laps
Common questions
How many calories are in Goat cheese (hard)?
One serving of Goat cheese (hard) (1 oz) has 128 calories, which works out to 451 calories per 100 g. That is about 6.4% of a 2,000-calorie day.
Is Goat cheese (hard) high in protein?
Not especially. It has 8.7 g of protein per serving, and protein supplies 27% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Goat cheese (hard) keto-friendly?
It can fit a ketogenic diet: 1 g of net carbs per serving, with carbs making up 2% of calories.
How much sodium is in Goat cheese (hard)?
120 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Goat cheese (hard)?
0.6 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
