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100% Goat Cheese Calories
A rich, tangy cheese made entirely from goat's milk, providing protein and calcium.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 ounce (medium) of 100% Goat Cheese (28 g) has 12 calories. That works out to 44 calories per 100 g. It contains 0.1 g of carbs, 7.8 g of protein, 10.1 g of fat and 0 g of fiber. Its 105 mg of Phosphorus covers 15% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
100% Goat Cheese Nutrition Facts
Selected: 1 ounce (medium) · 28 g
12
KCAL / 28G
Carbs
0.1g
· 0% DV
Protein
7.8g
· 16% DV
Fat
10.1g
· 13% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 0% · Protein 25% · Fat 75%
100% Goat Cheese nutrition facts table · 1 ounce (medium) (28 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 12 kcal | |
| Total fat | 10.1 g | 13% |
| Saturated fat | 5.21 g | 26% |
| Trans fat | 0.25 g | |
| Sodium | 144 mg | 6% |
| Total carbohydrate | 0.1 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 7.8 g | 16% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 oz of 100% Goat Cheese?
| Serving | Amount | Calories |
|---|---|---|
| 1 ounce (medium) | 28 g | 12 kcal |
| 1 teaspoon (small) | 5 g | 2 kcal |
| 1 tablespoon (small) | 15 g | 7 kcal |
| 1 slice (thin) | 20 g | 9 kcal |
| 1 slice (thick) | 30 g | 13 kcal |
| 1 piece (small) | 50 g | 22 kcal |
| 1 serving (medium) | 60 g | 26 kcal |
| 100 g | 100 g | 44 kcal |
| 1 cup (chopped) | 150 g | 66 kcal |
Calculated from 44 calories per 100 g.
Frequently Asked Questions About 100% Goat Cheese
What is 100% goat cheese made from?
100% goat cheese is made entirely from goat’s milk, rather than a blend of goat’s milk and cow’s or sheep’s milk. Its tangy flavor and texture vary with the cheese-making method and how long it is aged.
Does 100% goat cheese taste different from cow’s-milk cheese?
Yes, 100% goat cheese often tastes tangier and more earthy than cow’s-milk cheese. Fresh versions are usually mild and creamy, while aged varieties tend to have a firmer texture and a more pronounced flavor.
Does 100% goat cheese contain lactose?
Yes, 100% goat cheese can contain lactose; being made from goat’s milk does not make it lactose-free. People with lactose intolerance may experience digestive symptoms, depending on the cheese and how much they eat.
Can someone with a cow’s-milk allergy eat 100% goat cheese?
Usually not. Goat’s-milk and cow’s-milk proteins are similar enough to trigger cross-reactions, so 100% goat cheese is not a reliable substitute for someone with a cow’s-milk protein allergy.
Does 100% goat cheese melt well?
100% goat cheese softens when heated, but fresh, moist varieties may not melt into the smooth, stretchy texture of some other cheeses. Crumble it over roasted vegetables or into an omelet, and warm it briefly.
How do you serve 100% goat cheese on a cheese board?
Serve 100% goat cheese with crackers or crusty bread, fresh fruit, and something sweet such as honey or fig preserves. These pairings balance its tangy flavor; milder accompaniments work especially well with aged varieties.
How should you store 100% goat cheese after opening?
Keep opened 100% goat cheese refrigerated in its original wrapping or a sealed container. Use clean utensils when serving, and discard it if you notice unusual odor, sliminess, or mold that is not part of the cheese.
Can you freeze 100% goat cheese?
Yes, 100% goat cheese can be frozen, but thawing may make it crumbly or change its creamy texture. Freeze it in a tightly sealed package and use the thawed cheese in cooked dishes rather than serving it plain.
Is 100% goat cheese safe to eat during pregnancy?
Yes, 100% goat cheese made from pasteurized milk is generally safe during pregnancy. Avoid soft cheeses made from unpasteurized milk because they may carry harmful bacteria, and check the packaging for pasteurization information.
Is 100% goat cheese healthier than cow’s-milk cheese?
Not automatically. 100% goat cheese has a distinct flavor and a different nutritional profile, but it is not universally healthier than cow’s-milk cheese; taste, portion, and personal tolerance are practical factors when choosing.
100% Goat Cheese Vitamins & Minerals
Vitamins
B2
0.18mg · 14% DV
B12
0.22µg · 9% DV
Vitamin A
80.64µg · 9% DV
Biotin
0.7µg · 2% DV
Minerals
Phosphorus
105mg · 15% DV
Copper
0.12mg · 13% DV
Calcium
83mg · 8% DV
Selenium
4.06µg · 7% DV
Sodium
144mg · 6% DV
Potassium ⭐
44mg · 1% DV
100% Goat Cheese Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off 100% Goat Cheese
To burn the 12 calories in 1 ounce (medium) (28 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is 100% Goat Cheese?
100% goat cheese is made entirely from goat’s milk. It comes in styles ranging from fresh and soft to aged and firm, with flavour and texture that vary accordingly: it can be creamy or crumbly, usually with a tangy, distinctive taste.
It works well on toast, in salads and sandwiches, or on a cheese board with fruit or honey. In Turkey, you might also find goat’s-milk cheeses at breakfast or use them in börek. It is protein-rich, with 28 g of protein per 100 g, and its rich flavour means a little can go a long way. Pair it with fresh vegetables or fruit for a balanced plate.
How Nutritious Is 100% Goat Cheese?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
High
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is 100% Goat Cheese Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does 100% Goat Cheese Contain Allergens?
Contains these allergens:
Which Diets Is 100% Goat Cheese Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
100% Goat Cheese Fat Profile
SATURATED
5.21g
MONOUNSATURATED
2.18g
POLYUNSATURATED
0.22g
Omega 6:3 ratio 6:1
Above the ideal 4:1 (6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.