🧪 Nutrition Facts
- Calories 99.7
- Total Fat 7.7 g
- Saturated Fat 4.9 g
- Cholesterol 31.9 mg
- Sodium 229.3 mg
- Potassium 33.9 mg
- Total Carbohydrate 0.6 g
- Dietary Fiber 0.0 g
- Sugars 0.6 g
- Protein 7.0 g
- Vitamin A 157.6 IU
- Vitamin B-12 0.4 µg
- Vitamin B-6 0.0 mg
- Vitamin C 0.0 mg
- Vitamin D 5.6 IU
- Vitamin E 0.1 mg
- Calcium 196.0 mg
- Copper 0.0 mg
- Folate 5.9 µg
- Iron 0.1 mg
- Magnesium 8.1 mg
- Manganese 0.0 mg
- Niacin 0.0 mg
- Pantothenic Acid 0.1 mg
- Phosphorus 152.9 mg
- Riboflavin 0.1 mg
- Thiamin 0.0 mg
- Zinc 1.1 mg
Note: Nutrition information comes from the USDA Food Central Database. Daily values are based on a 2,000 calorie per day diet (FDA). Actual requirements vary by individual. Use at your own risk.
📋 Nutrition Summary
Gouda Cheese contains 99.7 calories per serving (1 ounce (28.0g)), a moderate amount that fits easily into most daily calorie goals. The majority of its calories come from fat (7.7g, 69.4% of calories), including 4.9g of saturated fat. It provides a noteworthy 196.0mg of calcium (15% DV), contributing to bone and dental health.
🏷️ Diet & Nutrition Tags
Tags are generated automatically from USDA nutrition data using standard dietary thresholds. They are for general guidance only and are not medical advice.
📝 Ingredients
Pasteurized Milk, Salt, Cheese Cultures, Enzymes, Annatto (color).
🔬 Ingredient Analysis
No artificial preservatives, sweeteners, colours, emulsifiers, flavour enhancers, or synthetic fortification agents were detected in the ingredient list for Gouda Cheese. This does not guarantee the food is unprocessed or free from all additives — always read the full ingredient label.
🤖 AI Nutrition Coach
AI POWEREDAsk anything about Gouda Cheese — how it fits your diet, what to pair it with, or how it compares nutritionally.
📊 % Daily Value
The following shows how one serving of Gouda Cheese contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 99.7 kcal | 5% |
| Total Fat | 7.7 g | 10% |
| Saturated Fat | 4.9 g | 25% |
| Cholesterol | 31.9 mg | 11% |
| Sodium | 229.3 mg | 10% |
| Total Carbohydrate | 0.6 g | 0% |
| Total Sugars | 0.6 g | 1% |
| Protein | 7.0 g | 14% |
| Vitamin A | 157.6 IU | 3% |
| Vitamin D | 5.6 IU | 1% |
| Vitamin E | 0.1 mg | 0% |
| Thiamin (B-1) | 0.01 mg | 1% |
| Riboflavin (B-2) | 0.09 mg | 7% |
| Niacin (B-3) | 0.0 mg | 0% |
| Pantothenic Acid (B-5) | 0.10 mg | 2% |
| Vitamin B-6 | 0.02 mg | 1% |
| Folate | 5.9 µg | 1% |
| Vitamin B-12 | 0.43 µg | 18% |
| Calcium | 196.0 mg | 15% |
| Iron | 0.1 mg | 0% |
| Potassium | 33.9 mg | 1% |
| Magnesium | 8.1 mg | 2% |
| Phosphorus | 152.9 mg | 12% |
| Zinc | 1.1 mg | 10% |
| Copper | 0.01 mg | 1% |
| Manganese | 0.00 mg | 0% |
| Selenium | 4.1 µg | 7% |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. ✅ marks ≥20% DV (FDA "good source" threshold); ⭐ marks ≥100% DV (a full day's value).
🔥 Calorie Analysis
Gouda Cheese accounts for 5% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from fat. Fat makes up 69.4% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 99.7 calories in Gouda Cheese? The table below shows burn time for a 170-pound person doing common exercises.
| Exercise | Minutes to Burn |
|---|---|
| Running: 10 minutes per mile | 7.5 min |
| Walking: 17 minutes per mile | 17.2 min |
| Cycling (Low Intensity) | 10.9 min |
| HIIT | 9.2 min |
| Swimming (High Intensity) | 7.3 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Gouda Cheese
Is Gouda Cheese good for weight loss?
Gouda is calorie-dense at 100 calories per ounce, so portion control matters if you're watching your intake. However, its 8g of protein and lack of carbs can help keep you satisfied with smaller amounts.
Is Gouda Cheese heart-healthy?
While Gouda provides protein, the saturated fat and cholesterol content means it's best enjoyed in moderation as part of a heart-healthy diet rather than as a regular staple.
Is Gouda Cheese suitable for people with lactose intolerance?
Traditional Gouda made with milk is not suitable for people with lactose intolerance, though aged Gouda varieties contain less lactose than fresh cheeses.
What diets does Gouda Cheese suit?
Gouda fits well with keto, low-carb, paleo, and zero-carb diets given its carb-free profile and high fat content.
What should I watch out for with Gouda Cheese?
Each serving contains 250mg of sodium, which adds up quickly if you eat multiple portions. The 5g of saturated fat per ounce is also significant, so consider your total daily saturated fat intake.
Nutrition Q&A answers are based on USDA nutritional data and are for general informational purposes only. They are not a substitute for professional dietary or medical advice.
