Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Gouda cheese Calories
Rich in protein and calcium, creamy and flavorful
In season: Spring · Summer · Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 slice (medium) of Gouda cheese (30 g) has 107 calories. That works out to 356 calories per 100 g. It contains 0.7 g of carbs, 7.5 g of protein, 8.2 g of fat and 0 g of fiber. Its 210 mg of Calcium covers 21% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
What is Gouda cheese?
Gouda cheese takes its name from the Dutch city of Gouda and is a semi-hard cheese traditionally made from cow’s milk. Young Gouda is mild, creamy and supple; as it ages, it becomes firmer and develops a deeper, more savoury flavour. In the Netherlands it is commonly sliced for bread, added to sandwiches or served in cubes with drinks; elsewhere, it also works well on a cheeseboard or melted into toasties and casseroles. It provides substantial protein and calcium, while being high in fat and low in carbohydrates. Pair a modest slice with fruit or crunchy vegetables for a balanced snack, or choose younger Gouda when you want a gentler flavour.
Gouda cheese Nutrition Facts
Selected: 100 g
356
KCAL / 100G
Carbs
2.2g
· 1% DV
Protein
24.9g
· 50% DV
Fat
27.4g
· 35% 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 2% · Protein 28% · Fat 70%
Gouda cheese Vitamins & Minerals
Vitamins
B12
1.5µg · 63% DV
Vitamin A
260µg · 29% DV
B2
0.38mg · 29% DV
B5
0.5mg · 10% DV
Minerals
Calcium
700mg · 70% DV
Phosphorus
490mg · 70% DV
Zinc
4mg · 36% DV
Sodium
819mg · 36% DV
How Nutritious Is Gouda 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.
Gouda cheese Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Gouda cheese
To burn the 356 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 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 Gouda cheese Contain Allergens?
Contains these allergens:
Which Diets Is Gouda cheese Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Gouda cheese Fat Profile
SATURATED
17.6g
MONOUNSATURATED
7.5g
POLYUNSATURATED
0.4g
Omega 6:3 ratio 3.3:1
Below the ideal 4:1 — a good omega balance.
Compare Gouda cheese
Foods Similar to Gouda cheese
Frequently Asked Questions About Gouda cheese
What is Gouda cheese?
Gouda cheese is a semi-hard cheese traditionally made from cow’s milk in the Netherlands. Its texture and flavor change as it ages, ranging from mild and creamy when young to firmer and more savory when aged.
What does Gouda cheese taste like?
Gouda cheese usually tastes mild, creamy, and slightly sweet. Aged Gouda develops a firmer texture and deeper caramel-like, savory notes, so the flavor can vary considerably between young and mature varieties.
Does Gouda cheese melt well?
Yes, Gouda cheese melts well and becomes smooth and creamy when heated. Use it in grilled sandwiches, sauces, pasta bakes, or casseroles; young Gouda melts especially smoothly, while aged Gouda adds a stronger flavor.
What is the difference between Gouda and cheddar cheese?
Gouda is generally milder, creamier, and sometimes sweeter, while cheddar often has a sharper, tangier flavor. Both melt well, but Gouda is a Dutch cheese and cheddar is associated with the English village of Cheddar.
Can you eat the rind on Gouda cheese?
Usually, you should remove the rind from Gouda cheese because it is often covered with wax or another protective coating. If the rind appears natural, check the product information before eating it, since coatings and rinds vary.
How should you store Gouda cheese after opening?
Store Gouda cheese in the refrigerator, tightly wrapped or in a sealed container, to limit drying and odor absorption. Keep it away from foods with strong aromas, and discard it if it develops an unusual smell, sliminess, or mold.
Can you freeze Gouda cheese?
Yes, Gouda cheese can be frozen, though thawing may make its texture crumbly. Freeze it in a well-sealed package and use the thawed cheese in cooked dishes such as sauces, casseroles, or grilled sandwiches rather than serving it as slices.
What is the difference between young and aged Gouda cheese?
Young Gouda is softer, milder, and more flexible, while aged Gouda is firmer, drier, and more intensely flavored. Choose young Gouda for sandwiches and melting, or aged Gouda when you want a stronger cheese-board flavor.
Why does Gouda cheese sometimes have holes?
Small holes in Gouda can form when gases created during cheesemaking or aging leave pockets in the cheese. Their presence and size vary, so a Gouda wedge may have a few holes or none at all.
Is Gouda cheese low in lactose?
Aged Gouda is typically very low in lactose because lactose decreases as the cheese matures. Young Gouda may contain more, and individual tolerance varies, so people with lactose intolerance can start with a small amount and see how they respond.
Have another question about Gouda cheese?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.