Calories in Gouda: Nutrition Facts & Serving Sizes
Per 1 oz (28g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
Gouda is a semi-hard Dutch cheese with a mild, buttery, slightly sweet flavor that develops more complexity as it ages. One ounce (28g) contains about 101 calories, 7.1g of protein, 7.8g of fat, and just 0.6g of carbs. Per 100g it delivers 356 calories and 24.9g of protein. Calcium is excellent at 700mg per 100g, and selenium at 14.5mcg provides meaningful antioxidant support. Vitamin B12 at 1.5mcg per 100g covers over 60% of daily needs. The sodium content is high at 819mg per 100g, typical for aged cheeses. Gouda is naturally low in lactose, especially aged varieties, making it one of the better cheese choices for those with mild lactose sensitivity. It is a versatile snacking and cooking cheese with a strong protein profile relative to its calorie content.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 oz (28g) | 101.1 | 7.1g | 0.6g | 7.8g | 0g |
| 1 package (7 oz) (198g) | 704.9 | 49.3g | 4.4g | 54.3g | 0g |
| 100g | 356 | 24.9g | 2.2g | 27.4g | 0g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 356 | 18% |
| Protein | 24.9g | 50% |
| Total Fat | 27.4g | 35% |
| Saturated Fat | 17.6g | 88% |
| Total Carbohydrates | 2.2g | 1% |
| Dietary Fiber | 0g | |
| Sugars | 2.2g | 4% |
| Sodium | 819mg | 36% |
| Cholesterol | 114mg | 38% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 17.6g | 6% |
| Cholesterol | 114mg | 38% |
| Calcium | 700mg | 54% |
| Iron | 0.2mg | 1% |
| Potassium | 121mg | 3% |
| Vitamin A | 165mcg | 18% |
| Vitamin D | 0.5mcg | 3% |
| Vitamin B6 | 0.1mg | 6% |
| Vitamin B12 | 1.5mcg | 63% |
| Magnesium | 29mg | 7% |
| Phosphorus | 546mg | 44% |
| Zinc | 3.9mg | 35% |
| Selenium | 14.5mcg | 26% |
| Folate | 21mcg | 5% |
| Riboflavin (B2) | 0.3mg | 23% |
| Niacin (B3) | 0.1mg | 1% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Gouda
Gouda delivers a strong mineral and vitamin profile alongside its high protein content. Calcium at 700mg per 100g supports bone density and muscle contraction, with phosphorus at 546mg working synergistically for bone mineralization. This combination is especially relevant for active people with high mechanical stress on their bones from resistance training.
Vitamin B12 at 1.5mcg per 100g supports red blood cell production, neurological function, and DNA synthesis. Selenium at 14.5mcg per 100g acts as a cofactor for glutathione peroxidase, protecting cells from oxidative damage accumulated during exercise.
Vitamin K2 is present in Gouda (included in the total vitamin K of 2.3mcg). Research published in Osteoporosis International found that vitamin K2 intake was associated with reduced hip fracture risk and improved bone mineral density. Gouda from grass-fed sources has higher K2 content.
The protein content of 24.9g per 100g at only 2.2g of carbs makes Gouda one of the more efficient cheese options for muscle building on a low-carb diet. A 1 oz serving provides 7.1g of protein with minimal carbohydrate impact.
Dietary Considerations
Gouda is very low in carbohydrates at 2.2g per 100g, making it keto-friendly and suitable for low-carb diets. Aged Gouda is naturally very low in lactose, better tolerated by many lactose-intolerant individuals than fresh dairy. It is not vegan or dairy-free. Standard Gouda is gluten-free. For weight loss, Gouda provides a high-satiety protein source, but the calorie density of 101 per ounce requires portion awareness. The high sodium content at 819mg per 100g is a significant consideration for those managing blood pressure. Cholesterol at 114mg per 100g is moderate and consistent with other full-fat hard cheeses.
Daily Intake (100g)
100g of gouda provides 18% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in Gouda cheese?
One ounce of Gouda (28g) has about 101 calories. Per 100g, Gouda contains 356 calories. A 7 oz package has approximately 705 calories total.
Is Gouda good for weight loss?
Gouda can support weight loss in controlled portions due to its high protein content (7.1g per oz) and very low carbs (0.6g per oz). Stick to 1-2 oz servings and use it to add protein and satiety to meals rather than eating it as a snack by itself.
How much protein in Gouda?
Gouda contains 24.9g of protein per 100g and 7.1g per 1 oz serving. This is a solid protein-to-calorie ratio for a cheese, making it a useful addition to high-protein meal plans.
Is Gouda high in sodium?
Yes, Gouda is high in sodium at 819mg per 100g and 233mg per oz. Eating 2-3 oz in a sitting contributes significantly to the recommended 2,300mg daily limit. Factor this in if you are managing blood pressure.
Is Gouda keto-friendly?
Yes, Gouda is keto-friendly with only 0.6g of carbs per oz and a high fat-to-carb ratio. Aged Gouda has even lower carbs than fresh Gouda because more lactose is converted during the aging process.
How does Gouda compare to cheddar in nutrition?
Cheddar has more calories (408 vs. 356 per 100g) and slightly more fat, but a similar protein content. Gouda tends to be slightly lower in saturated fat and higher in vitamin B12. Both are excellent low-carb protein sources.
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