At a glance
- 7 g protein and 100 calories per 1 oz (28 g).
- 7 g protein per 100 calories: #202 of 536 foods in our USDA list, #24 of 54 in dairy.
- 0 g fiber and 229 mg sodium per serving.
What is gouda like to eat?
Gouda is a Dutch cow's milk cheese, creamy and mild when young and nutty and firm when aged. It melts smoothly and works on sandwiches, in mac and cheese and on snack boards.
How can you eat more gouda?
Try this
Melt into a grilled cheese with appleCube for a snack plate with nutsStir into mashed potatoesAdd smoked gouda to a turkey sandwichIs gouda good on a GLP-1?
Young gouda is soft and mild, and a small piece with crackers or fruit can be an easy snack. Protein density matters more when your appetite is small: see protein on a GLP-1.
How does gouda compare?
| Food | Serving | Protein | Calories | Protein per 100 kcal |
|---|---|---|---|---|
| Gouda | 1 oz | 7 g | 100 | 7 g |
| Cheddar cheese | 1 oz | 6.5 g | 114 | 5.7 g |
| Swiss cheese | 1 oz | 7.6 g | 110 | 6.9 g |
| Parmesan | 2 tbsp | 3 g | 42 | 7 g |
Close to gouda per calorie: feta cheese (7.2 g), goat cheese (7 g), cauliflower (7 g).
Compare more foods with the protein finder, or see protein in every food we cover.
What should you look for when you buy it?
Young gouda melts best, while aged gouda has stronger flavor so a little goes a long way.
What's the full nutrition for gouda?
| Nutrient | Per 1 oz (28 g) | Per 100 g | % Daily Value |
|---|---|---|---|
| Calories | 100 | 356 | |
| Protein | 7 g | 24.9 g | 14% |
| Fat | 7.7 g | 27.4 g | |
| Saturated fat | 4.9 g | 17.6 g | 25% |
| Carbohydrate | 0.6 g | 2.2 g | |
| Fiber | 0 g | 0 g | 0% |
| Sugar | 0.6 g | 2.2 g | |
| Sodium | 229 mg | 819 mg | 10% |
| Calcium | 196 mg | 700 mg | 15% |
| Iron | 0.1 mg | 0.24 mg | 1% |
| Vitamin B12 | 0.4 mcg | 1.54 mcg | 17% |
| Vitamin D | 0.1 mcg | 0.5 mcg | 1% |
USDA FoodData Central, SR Legacy: "Cheese, gouda". % Daily Value uses the FDA's values for adults (protein 50 g, fiber 28 g, sodium 2,300 mg). "Not listed" means USDA didn't measure it for this food, not that it's zero. Brands differ, so check your label.
