Calorie Chart / Cheeses / Gouda
How Many Calories Are in Gouda?
Calculation of the nutritional value & Recommended Dietary Intake of gouda
For g and a calorie requirement of kcal
| Calories 139 kcal | Proteins 10 g | Lipids 11 g | Carbohydrates 0 g |
| 7% | 13% | 16% | 0% |
Health benefits of gouda
Gouda - 100g
Calories 348 kcal
Proteins 25 g
Lipids 27.5 g
Carbohydrates 0 g
Gouda is a rather high-calorie cheese, which means its calorie density is significant compared with vegetables or lean meat. Beyond the calories issue, it provides an excellent supply of calcium (around 800 mg/100 g), phosphorus, and zinc, all essential for bone health and muscle function.
This Dutch cheese also delivers vitamins A, B2, and B12, plus the much-discussed vitamin K2 that may help ferry calcium to bones rather than arteries (a supposed benefit still under study). The natural fermentation produces tiny amounts of conjugated linoleic acid (CLA), a fatty acid sometimes linked to body composition management (again, supposed). Because the lactose content drops during aging, well-matured Gouda is often tolerated by people sensitive to lactose.
Historically, Gouda takes its name from the Dutch town where it was traded as early as the 12th century. Wheels were coated with red or yellow wax so they could travel long distances without refrigeration—a practical solution long before anyone counted calories.
Tips for incorporating gouda into a balanced diet
Owing to its 348 kcal/100 g, Gouda is best enjoyed in 30 g portions when you watch your calories. Slide a thin slice into a sandwich with crisp lettuce and a few wedges of apple to add fiber and freshness without many extra calories.
For a comforting yet balanced dish, melt diced Gouda into a puréed broccoli soup; the vegetable lightens the overall calorie load while boosting vitamin C. Grated Gouda also finishes a whole-grain toast made with wholemeal bread; the complex carbs and extra fiber temper the cheese's fats.
Athletes looking for quick proteins can combine Gouda cubes with lean chicken breast in a post-workout salad. If sodium is a concern, choose young Gouda and keep the rest of the meal low-salt, for instance with steamed green beans.
Frequently Asked Questions
- How many calories are in Gouda?
- There are 348 kcal per 100 g.
- How many calories are in one average 30 g slice of Gouda?
- Roughly 104 kcal, a useful figure when you need to track calories precisely.
- Is Gouda a good source of protein?
- Yes. At 25 g of protein per 100 g, its protein-to-calorie ratio is attractive for muscle maintenance compared with softer cheeses like Brie.
- Does Gouda contain lactose?
- Most of the lactose is broken down during aging; mature Gouda generally contains less than 0.1 g/100 g, similar to Parmigiano.
- Which vitamins are present in Gouda?
- Mainly vitamin A for vision and skin, B2 for energy metabolism, B12 for red-blood-cell production, and vitamin K2 for bone health.
- Can I melt Gouda in cooking?
- Absolutely. Young Gouda melts smoothly in sauces, grilled sandwiches, or over baked potato wedges, but remember the extra calories you add.
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Information provided by Calorie Menu may contain inaccuracies or errors. It cannot, under any circumstances, substitute medical advice or medication.
