Gouda cheese nutrition facts
Per 1 oz · 28 g
of a 2,000 cal day
- Protein7.1g28% of calories
- Carbs0.6g2% of calories
- Fat7.8g70% of calories
- ✓ Keto-friendly
At a glance
One serving of Gouda cheese (1 oz, 28 g) has 101 calories, with 7.1 g of protein, 0.6 g of carbohydrates and 7.8 g of fat. Most of its energy comes from fat (70% of calories). It is high in calcium (20% DV) and phosphorus (22% DV). Keep an eye on saturated fat, which provides 25% of the daily value.
High in
20%+ of the daily value
- Calcium20%
- Phosphorus22%
Good source of
10–19% of the daily value
- Vitamin B1218%
- Zinc10%
Watch
20%+ of the daily value
- Saturated fat25%
Vitamins & minerals
Amounts for 1 oz (28 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 47 μg | 5% |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 0.1 μg | 1% |
| Vitamin E | 0.1 mg | 1% |
| Vitamin K | 1 μg | 1% |
| Thiamine | 0 mg | 1% |
| Riboflavin (B2) | 0.1 mg | 7% |
| Niacin | 0 mg | 0% |
| Vitamin B6 | 0 mg | 2% |
| Folate (B9) | 6 μg | 1% |
| Vitamin B12 | 0.4 μg | 18% |
| Pantothenic acid | 0.1 mg | 2% |
| Choline | 4 mg | 1% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 198 mg | 20% |
| Iron | 0.1 mg | 1% |
| Potassium | 34 mg | 1% |
| Magnesium | 8 mg | 2% |
| Phosphorus | 155 mg | 22% |
| Zinc | 1 mg | 10% |
| Copper | 0 mg | 1% |
| Manganese | 0 mg | 0% |
| Selenium | 4 μg | 7% |
Full breakdown · 32 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.2 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 0.3 g | — |
| Aspartic acid | 0.5 g | — |
| Beta carotene | 3 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 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 | 0.3 g | — |
| Isoleucine | 0.4 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 2 g | — |
| Phenylalanine | 0.4 g | — |
| Polyunsaturated fats | 0.2 g | — |
| Proline | 1 g | — |
| Retinol | 46 μg | — |
| Serine | 0.4 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.3 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.4 g | — |
| Valine | 1 g | — |
| Vitamin D3 | 0.1 μg | — |
How it compares
Calories per 100 g, so different serving sizes compare fairly.
Similar foods
101 calEdam cheese1 ozsame cal
70 calSargento Sliced Cheese, Natural, Gouda1 slice−31 cal
70 calGreat Value Gouda Cheese1 slice−31 cal
80 calArla Dofino Havarti & Gouda Snack Cheese1 bar−21 cal
100 calCabot Creamery Cheese, Gouda1 oz−1 cal
120 calCracker Barrel Grocery Cheese, Vermont Sharp White & Gouda7 pieces+19 cal
Burning 101 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 19minWalking (3.5 mph)
- 12minCycling (moderate)
- 8minRunning (6 mph)
- 14minSwimming laps
Common questions
How many calories are in Gouda cheese?
One serving of Gouda cheese (1 oz) has 101 calories, which works out to 355 calories per 100 g. That is about 5% of a 2,000-calorie day.
Is Gouda cheese high in protein?
Not especially. It has 7.1 g of protein per serving, and protein supplies 28% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Gouda cheese 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 Gouda cheese?
232 mg per serving.
How much sugar is in Gouda cheese?
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.
