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Fat-free Gouda cheese Calories
High-protein Gouda cheese with very little fat.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 slice (medium) of Fat-free Gouda cheese (20 g) has 27 calories. That works out to 135 calories per 100 g. It contains 0.4 g of carbs, 6 g of protein, 0.1 g of fat and 0 g of fiber. Its 140 mg of Phosphorus covers 20% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Fat-free Gouda cheese Nutrition Facts
Selected: 1 slice (medium) · 20 g
27
KCAL / 20G
Carbs
0.4g
· 0% DV
Protein
6g
· 12% DV
Fat
0.1g
· 0% 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 6% · Protein 91% · Fat 3%
Fat-free Gouda cheese nutrition facts table · 1 slice (medium) (20 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 27 kcal | |
| Total fat | 0.1 g | 0% |
| Saturated fat | 0.04 g | 0% |
| Trans fat | 0 g | |
| Sodium | 160 mg | 7% |
| Total carbohydrate | 0.4 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 6 g | 12% |
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 Slice of Fat-free Gouda cheese?
| Serving | Amount | Calories |
|---|---|---|
| 1 slice (medium) | 20 g | 27 kcal |
| 1 tablespoon (grated) | 7 g | 9 kcal |
| 1 slice (thin) | 15 g | 20 kcal |
| 1 ounce (medium) | 28 g | 38 kcal |
| 1 slice (thick) | 30 g | 41 kcal |
| 1 serving (small) | 30 g | 41 kcal |
| 2 slice (medium) | 40 g | 54 kcal |
| 100 g | 100 g | 135 kcal |
| 1 cup (shredded) | 110 g | 149 kcal |
Calculated from 135 calories per 100 g.
Frequently Asked Questions About Fat-free Gouda cheese
What is fat-free Gouda cheese made from?
Fat-free Gouda cheese is generally made with skimmed milk, cheese cultures, rennet and salt. Removing most of the milk fat leaves a leaner cheese with a firmer texture; the exact ingredients and production method can vary by product.
Does fat-free Gouda cheese melt well?
Fat-free Gouda cheese melts, but it may not turn as creamy or stretchy as full-fat Gouda. Reduced fat can make the melted cheese seem dry or rubbery, so use gentle heat and avoid cooking it for longer than necessary.
Does fat-free Gouda cheese taste like regular Gouda?
Fat-free Gouda cheese has a mild, milky Gouda flavor, but usually tastes less rich and creamy than regular Gouda. With less fat to carry flavor, its texture can also feel firmer; it works well sliced in sandwiches or grated into cooked dishes.
Is fat-free Gouda cheese actually fat-free?
Fat-free Gouda cheese may still contain a small amount of fat. This product provides 0.5 grams of fat per 100 grams, so “fat-free” is best understood as a product name or labeling description rather than a guarantee of absolute zero fat.
Is fat-free Gouda cheese a good high-protein snack?
Yes, fat-free Gouda cheese can be a convenient high-protein snack: it provides 30 grams of protein per 100 grams. Pair a slice with fruit or whole-grain crackers for a more substantial snack, rather than relying on cheese alone.
Can fat-free Gouda cheese help with weight loss?
Fat-free Gouda cheese can fit into a weight-loss meal because it is high in protein and very low in fat. Its protein may help make a snack or meal more filling, but the amount and what you eat it with still matter.
Can people with lactose intolerance eat fat-free Gouda cheese?
Some people with lactose intolerance tolerate Gouda because aging reduces much of the lactose in cheese. Fat-free Gouda products can differ in how they are made and aged, so your tolerance may vary; ask a clinician or dietitian if you need individualized guidance.
How should fat-free Gouda cheese be stored after opening?
Keep fat-free Gouda cheese refrigerated in a clean, sealed container or well-wrapped in its original packaging. Follow the product’s stated use-by guidance after opening, and discard it if it develops mold, an unusual smell or a changed surface.
Can you freeze fat-free Gouda cheese?
Yes, fat-free Gouda cheese can be frozen, though thawing may make it crumbly or dry. Freeze it in small portions and use the thawed cheese in toasties, omelets or baked dishes, where a change in texture is less noticeable.
What dishes work best with fat-free Gouda cheese?
Fat-free Gouda cheese works well in sandwiches, omelets, toasties and baked dishes. Grating or slicing it thinly helps it heat evenly; for a creamy cheese sauce, it may not melt as smoothly as a higher-fat cheese.
Fat-free Gouda cheese Vitamins & Minerals
Vitamins
B12
0.3µg · 13% DV
B2
0.07mg · 5% DV
Biotin
0.4µg · 1% DV
B5
0.06mg · 1% DV
Minerals
Phosphorus
140mg · 20% DV
Calcium
180mg · 18% DV
Sodium
160mg · 7% DV
Zinc
0.7mg · 6% DV
Potassium ⭐
30mg · 1% DV
Fat-free Gouda cheese Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Fat-free Gouda cheese
To burn the 27 calories in 1 slice (medium) (20 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 Fat-free Gouda cheese?
Fat-free Gouda cheese is a reduced-fat version of Gouda, the Dutch cheese traditionally made from cow’s milk. It is usually sold in slices or blocks and has a mild, slightly savoury flavour; with so little fat, it may taste less creamy and feel firmer than regular Gouda.
In the Netherlands it can be served at breakfast or lunch with bread, and it also works well in sandwiches and toasted snacks. At 30 g of protein and 0.5 g of fat per 100 g, it is notably protein-rich while very low in fat. Pair it with tomatoes or other crisp vegetables, or use it in a sandwich with whole-grain bread.
How Nutritious Is Fat-free Gouda cheese?
Nutrient density
Medium
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
Medium
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 Fat-free Gouda cheese Processed?
NOVA 3
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 Fat-free Gouda cheese Contain Allergens?
Contains these allergens:
Which Diets Is Fat-free Gouda cheese Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Fat-free Gouda cheese Fat Profile
SATURATED
0.04g
MONOUNSATURATED
0.02g
POLYUNSATURATED
0g
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Nutrition data compiled from USDA FoodData Central and scientific sources.