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Goat Cheese Calories
Rich in protein, calcium, and healthy fats.
In season: Spring · Summer · Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 slice (medium) of Goat Cheese (30 g) has 109 calories. That works out to 364 calories per 100 g. It contains 0.2 g of carbs, 6.3 g of protein, 9 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.
What is Goat Cheese?
Goat cheese is made from goat’s milk and comes in many styles, from fresh, soft cheeses to firmer, aged varieties. Its flavour and texture vary with the recipe and how long it is matured; a fresh log may be tangy and creamy, or slightly crumbly.
It’s served on cheese boards, crumbled over salads, or spread on bread, often with fruit, herbs or honey. In Mediterranean cooking, it also appears in savoury pastries and warm dishes. Goat cheese is rich in protein and fat, with very little carbohydrate. For a lighter meal, use a modest amount to add flavour to vegetables or a salad.
Goat Cheese Nutrition Facts
Selected: 100 g
364
KCAL / 100G
Carbs
0.5g
· 0% DV
Protein
21g
· 42% DV
Fat
30g
· 38% 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 1% · Protein 24% · Fat 75%
Goat Cheese Vitamins & Minerals
Vitamins
B12
1µg · 42% DV
Vitamin A
330µg · 37% DV
B2
0.45mg · 35% DV
B5
1.2mg · 24% DV
Minerals
Phosphorus
350mg · 50% DV
Calcium
480mg · 48% DV
Sodium
650mg · 28% DV
Zinc
3mg · 27% DV
How Nutritious Is 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
Low
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.
Goat Cheese Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Goat Cheese
To burn the 364 calories in 100 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.
Is 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 Goat Cheese Contain Allergens?
Contains these allergens:
Which Diets Is 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
— Not suitable
Low FODMAP
— Not suitable
Goat Cheese Fat Profile
SATURATED
19g
MONOUNSATURATED
8.5g
POLYUNSATURATED
1.2g
Omega 6:3 ratio 2.5:1
Below the ideal 4:1 — a good omega balance.
Compare Goat Cheese
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Frequently Asked Questions About Goat Cheese
Is goat cheese easier to digest than cow's milk cheese?
Not necessarily; goat cheese may be easier for some people to digest, but it still contains lactose and milk proteins. Anyone with a cow's-milk protein allergy should not assume goat cheese is safe, since the proteins can be similar.
Does goat cheese melt well?
Goat cheese softens when heated, but it often turns creamy or crumbly rather than stretching like mozzarella. Fresh chèvre works well stirred into pasta or spread over warm vegetables; add it near the end of cooking to preserve its tangy flavor.
Is goat cheese the same as feta?
No; goat cheese is a broad category, while feta is a specific brined cheese traditionally made mainly from sheep's milk, sometimes with goat's milk. A fresh goat cheese log is usually softer and less salty than feta.
How long does goat cheese last after opening?
Opened goat cheese should stay refrigerated in a tightly sealed container and be used within the time stated on its packaging. Keep fresh, soft goat cheese away from prolonged room-temperature exposure, and discard it if it develops an unusual smell, slime, or mold.
Can you freeze goat cheese?
Yes, goat cheese can be frozen, though thawing may make its texture grainier or more crumbly. Freeze it in a well-sealed portion and use it in cooked dishes, sauces, or fillings rather than expecting it to retain its original texture for a cheese board.
What is the best way to serve goat cheese?
Fresh goat cheese is especially good with ingredients that balance its tang, such as honey, roasted beets, figs, walnuts, or citrus. Spread it on toast, crumble it over salads, or serve a small log at room temperature so its flavor comes through.
Can goat cheese be eaten when pregnant?
Yes, goat cheese made from pasteurized milk is generally safe during pregnancy. Avoid soft goat cheese made with unpasteurized milk because it can carry harmful bacteria; ask your healthcare professional if you have a pregnancy-specific dietary concern.
Why does goat cheese taste tangy?
Goat cheese's tang comes from its natural acidity and, in aged varieties, the changes that occur during ripening. Fresh chèvre tends to taste mild and lemony, while longer-aged goat cheeses develop a firmer texture and more pronounced flavor.
Can people with lactose intolerance eat goat cheese?
Some people with lactose intolerance tolerate a small serving of aged goat cheese, but fresh goat cheese still contains lactose and can trigger symptoms. Goat cheese is not lactose-free, so choose a product specifically labeled lactose-free if you need to avoid lactose.
What can you use instead of goat cheese in a recipe?
For a similarly tangy, creamy result, use feta or cream cheese mixed with a little lemon juice, depending on the recipe. Feta is saltier and firmer, while cream cheese is milder, so adjust seasoning and choose a substitute that suits the dish.
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Nutrition data compiled from USDA FoodData Central and scientific sources.