Calories in Goat Cheese: Nutrition Facts & Serving Sizes
Per 1 oz (28g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
Goat cheese (chevre) is a soft, tangy cheese made from goat's milk, with a distinctive sharp flavor and creamy texture. One ounce (28g) delivers 128 calories, 8.7g of protein, 10.1g of fat, and only 0.6g of carbs. Per 100g it provides 452 calories and a standout 30.5g of protein, one of the highest protein-to-calorie ratios among soft cheeses. Calcium is exceptional at 895mg per 100g, covering nearly 90% of daily needs. Vitamin A comes in at 486 IU per 100g, and riboflavin is notable at 1.2mg. The saturated fat content is high at 24.6g per 100g. Goat cheese has a smaller fat globule size than cow's milk cheese, which some research suggests makes it easier to digest. It is naturally lower in lactose than most cow's milk cheeses.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 oz (28g) | 128.4 | 8.7g | 0.6g | 10.1g | 0g |
| 100g | 452 | 30.5g | 2.2g | 35.6g | 0g |
Track Goat Cheese in CaloBurner
Snap a photo to log calories and macros instantly.
Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 452 | 23% |
| Protein | 30.5g | 61% |
| Total Fat | 35.6g | 46% |
| Saturated Fat | 24.6g | 123% |
| Total Carbohydrates | 2.2g | 1% |
| Dietary Fiber | 0g | |
| Sugars | 2.2g | 4% |
| Sodium | 423mg | 18% |
| Cholesterol | 105mg | 35% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 24.6g | 8% |
| Cholesterol | 105mg | 35% |
| Calcium | 895mg | 69% |
| Iron | 1.9mg | 11% |
| Potassium | 48mg | 1% |
| Vitamin A | 486mcg | 54% |
| Vitamin D | 0.7mcg | 3% |
| Vitamin B6 | 0.1mg | 6% |
| Vitamin B12 | 0.1mcg | 4% |
| Magnesium | 54mg | 13% |
| Phosphorus | 729mg | 58% |
| Zinc | 1.6mg | 15% |
| Selenium | 5.5mcg | 10% |
| Folate | 4mcg | 1% |
| Thiamin (B1) | 0.1mg | 8% |
| Riboflavin (B2) | 1.2mg | 92% |
| Niacin (B3) | 2.4mg | 15% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Goat Cheese
Goat cheese is a high-protein, low-carb dairy option with an impressive micronutrient profile. The calcium content of 895mg per 100g is among the highest of any soft cheese, significantly exceeding cow's milk ricotta and cottage cheese. Phosphorus at 729mg works synergistically with calcium for bone density.
Riboflavin at 1.2mg per 100g covers over 90% of the daily recommendation and is critical for energy metabolism, particularly the conversion of fats and carbohydrates into ATP. Vitamin A at 486 IU supports immune cell production and skin health.
Goat's milk fat has a different fatty acid profile than cow's milk, containing higher proportions of medium-chain triglycerides (MCTs) like caprylic acid and capric acid. MCTs are metabolized directly in the liver as quick energy rather than stored as fat, which is why goat dairy is often easier to digest.
For anyone building muscle, 30.5g of protein per 100g at only 2.2g of carbs is an outstanding macro ratio. A 1 oz serving adds 8.7g of protein to a meal with minimal carbohydrate impact, making it highly compatible with high-protein and low-carb dietary approaches.
Dietary Considerations
Goat cheese is very low in carbohydrates at 2.2g per 100g and is keto-friendly. It contains less lactose than most cow's milk cheeses due to its different milk sugar composition, making it better tolerated by mildly lactose-intolerant individuals. It is not vegan. It is naturally gluten-free. For weight loss, portion control matters since it is calorie-dense at 128 calories per ounce. The sodium content of 423mg per 100g is notable for those managing blood pressure. Cholesterol is 105mg per 100g, so those with hypercholesterolemia should be mindful of portion sizes.
Daily Intake (100g)
100g of goat cheese provides 23% of a 2,000-calorie diet.
Track Your Intake
See how goat cheese fits your personal calorie and macro targets.
Related Foods
Frequently Asked Questions
How many calories in goat cheese?
One ounce of goat cheese (28g) has 128 calories. Per 100g, goat cheese contains 452 calories. It is one of the higher-calorie soft cheeses due to its fat content, though the protein per calorie is excellent.
Is goat cheese good for weight loss?
Goat cheese can support weight loss due to its high protein (8.7g per oz) and very low carb content (0.6g per oz), which promote satiety. Keep portions to 1-2 oz since it is calorie-dense at 128 calories per ounce.
How much protein in goat cheese?
Goat cheese contains 30.5g of protein per 100g and 8.7g per 1 oz serving. This is notably high for a soft cheese, making it a useful protein source when adding cheese to salads, wraps, or eggs.
Is goat cheese easier to digest than cow's milk cheese?
Yes, for many people. Goat's milk has smaller fat globules and a different protein structure (primarily A2 beta-casein rather than A1 found in cow's milk), which is easier for some digestive systems to process. It also has lower lactose than many cow's milk cheeses.
Is goat cheese keto-friendly?
Yes, goat cheese is very keto-friendly at 0.6g of carbs per 1 oz serving. It fits seamlessly into ketogenic diets and provides high protein and fat content that supports fat-adaptation.
How does goat cheese compare to feta in nutrition?
Goat cheese has 452 calories per 100g versus 265 for feta. Goat cheese has more protein (30.5g vs. 14.2g per 100g) but also more fat. Feta is lower in calories but also lower in protein. Both are low-carb options.
Track Goat Cheese in Your Diet
Snap a photo of your meal and CaloBurner will calculate the exact calories and macros. No food weighing required.