Gouda cheese
Nutrition facts per 100 g and per 1 oz · Dairy and Egg Products
100 g of Gouda cheese provides 356 kcal, 24.9 g protein, 27.4 g fat and 2.22 g carbohydrate (0 g fiber). Per 100 g it is high in Vitamin B12 (64% DV), Calcium (54% DV), Protein (50% DV), Phosphorus (44% DV), Zinc (35% DV). Note the Saturated fat (88% DV per 100 g) and Cholesterol (38% DV per 100 g) and Sodium (36% DV per 100 g).
Protein 28%Fat 69%Carbohydrate 2%
Calculated from the grams above at 4 kcal/g for protein and carbohydrate and 9 kcal/g for fat, as a share of those three.
Percentage of the FDA Daily Value in one portion. Exact amounts are in the tables below.
What stands out
- Vitamin B12: 1.54 µg per 100 g — 64% of the Daily Value. Other top sources →
- Calcium: 700 mg per 100 g — 54% of the Daily Value. Other top sources →
- Protein: 24.9 g per 100 g — 50% of the Daily Value. Other top sources →
- Phosphorus: 546 mg per 100 g — 44% of the Daily Value. Other top sources →
- Zinc: 3.9 mg per 100 g — 35% of the Daily Value. Other top sources →
- Selenium: 14.5 µg per 100 g — 26% of the Daily Value. Other top sources →
- Riboflavin (B2): 0.33 mg per 100 g — 26% of the Daily Value. Other top sources →
- Vitamin A (RAE): 165 µg per 100 g — 18% of the Daily Value. Other top sources →
Before you use this number
- High-dose zinc supplements can cause copper deficiency. This applies to supplements, not to food. People who regularly take high doses of zinc, or use large amounts of zinc-containing denture cream, can develop copper deficiency, because zinc inhibits copper absorption. Evidence: cu-04
- The upper limit does not apply to this number. The Tolerable Upper Intake Level of 3,000 mcg a day applies only to preformed vitamin A from animal sources and supplements, not to the carotenoids in plant foods. Intakes of preformed vitamin A above that level, and some retinoid medicines, can cause congenital birth defects. Evidence: vita-03 · vita-04
Energy and macronutrients
| Nutrient | per 100 g | per 1 oz (28.4 g) | % DV per 1 oz |
|---|---|---|---|
| Energy | 356 kcal | 101 kcal | |
| Protein | 24.9 g | 7.08 g | 14% |
| Total fat | 27.4 g | 7.79 g | 10% |
| Saturated fat | 17.6 g | 5 g | 25% |
| Monounsaturated fat | 7.75 g | 2.2 g | |
| Polyunsaturated fat | 0.66 g | 0.19 g | |
| Cholesterol | 114 mg | 32.4 mg | 11% |
| Carbohydrate | 2.22 g | 0.63 g | 0% |
| Dietary fiber | 0 g | 0 g | 0% |
| Sugars (total) | 2.22 g | 0.63 g | |
| Water | 41.5 g | 11.8 g |
Vitamins
| Nutrient | per 100 g | per 1 oz (28.4 g) | % DV per 1 oz |
|---|---|---|---|
| Vitamin A (RAE) | 165 µg | 46.9 µg | 5% |
| Vitamin C | 0 mg | 0 mg | 0% |
| Vitamin D | 0.5 µg | 0.14 µg | 1% |
| Vitamin E | 0.24 mg | 0.07 mg | 0% |
| Vitamin K | 2.3 µg | 0.65 µg | 1% |
| Thiamin (B1) | 0.03 mg | 0.01 mg | 1% |
| Riboflavin (B2) | 0.33 mg | 0.09 mg | 7% |
| Niacin (B3) | 0.06 mg | 0.02 mg | 0% |
| Vitamin B6 | 0.08 mg | 0.02 mg | 1% |
| Folate | 21 µg | 5.96 µg | 1% |
| Vitamin B12 | 1.54 µg | 0.44 µg | 18% |
| Choline | 15.4 mg | 4.37 mg | 1% |
Minerals
| Nutrient | per 100 g | per 1 oz (28.4 g) | % DV per 1 oz |
|---|---|---|---|
| Calcium | 700 mg | 198.8 mg | 15% |
| Iron | 0.24 mg | 0.07 mg | 0% |
| Magnesium | 29 mg | 8.24 mg | 2% |
| Phosphorus | 546 mg | 155.1 mg | 12% |
| Potassium | 121 mg | 34.4 mg | 1% |
| Sodium | 819 mg | 232.6 mg | 10% |
| Zinc | 3.9 mg | 1.11 mg | 10% |
| Copper | 0.04 mg | 0.01 mg | 1% |
| Selenium | 14.5 µg | 4.12 µg | 7% |
Worth knowing
- Saturated fat is 17.6 g per 100 g, 88% of the Daily Value. The FDA Daily Value is the reference for nutrients to limit. How much that matters depends on your whole day rather than on one food.
- Cholesterol is 114 mg per 100 g, 38% of the Daily Value. The FDA Daily Value is the reference for nutrients to limit. How much that matters depends on your whole day rather than on one food.
- Sodium is 819 mg per 100 g, 36% of the Daily Value. The FDA Daily Value is the reference for nutrients to limit. How much that matters depends on your whole day rather than on one food.
How much of your day is this? Daily Values are one reference for everyone. Bioma calculates your personal targets from your body, activity and goal, and shows every meal against them, from a photo. About Bioma →
Source and how to read this
Data: USDA FoodData Central, SR Legacy, release 2018-04 (final), FDC ID 171241. Described in USDA as Cheese, gouda; we shorten these names for readability and keep the original here. Values are per 100 g of edible portion as USDA reports them; a serving may be more or less.
Portion: "1 oz" = 28.4 g is the primary household measure USDA records for this food. Per-100 g values let you compare foods; per-portion values are closer to what you actually eat.
% Daily Value: FDA Daily Values for adults and children 4+ (FDA, page updated 2024-03-05). "High" means ≥20% DV and "good source" 10–19% DV — FDA's labelling cut-offs (21 CFR 101.54), which apply per serving; we apply the same cut-offs to 100 g so foods can be compared. No DV exists for energy or total sugars, so those show no percentage.
Checked: 2026-09-15. Methodology. Found an error? learn@humblebee.ltd