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High-protein Gouda cheese Calories
High-protein, aged semi-hard cheese
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 slice (medium) of High-protein Gouda cheese (30 g) has 90 calories. That works out to 300 calories per 100 g. It contains 0.6 g of carbs, 9 g of protein, 5.7 g of fat and 0 g of fiber. Its 240 mg of Calcium covers 24% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
High-protein Gouda cheese Nutrition Facts
Selected: 1 slice (medium) · 30 g
90
KCAL / 30G
Carbs
0.6g
· 0% DV
Protein
9g
· 18% DV
Fat
5.7g
· 7% 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 3% · Protein 40% · Fat 57%
High-protein Gouda cheese nutrition facts table · 1 slice (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 90 kcal | |
| Total fat | 5.7 g | 7% |
| Saturated fat | 3.63 g | 18% |
| Trans fat | 0.17 g | |
| Sodium | 210 mg | 9% |
| Total carbohydrate | 0.6 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 9 g | 18% |
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 High-protein Gouda cheese?
| Serving | Amount | Calories |
|---|---|---|
| 1 slice (medium) | 30 g | 90 kcal |
| 1 piece (small) | 15 g | 45 kcal |
| 1 slice (thin) | 20 g | 60 kcal |
| 1 piece (medium) | 30 g | 90 kcal |
| 1 slice (thick) | 40 g | 120 kcal |
| 1 serving (large) | 50 g | 150 kcal |
| 2 slice (double) | 60 g | 180 kcal |
| 100 g | 100 g | 300 kcal |
| 1 cup (grated) | 100 g | 300 kcal |
Calculated from 300 calories per 100 g.
Frequently Asked Questions About High-protein Gouda cheese
How is high-protein Gouda cheese different from regular Gouda?
High-protein Gouda cheese is made to provide more protein per serving than conventional Gouda. The method varies by product, so its texture, flavour and melting performance may differ from those of standard Gouda.
Does high-protein Gouda cheese melt well?
Yes, high-protein Gouda cheese melts, although it may not become as stretchy or fluid as regular Gouda. For more even melting, grate it or slice it thinly and heat it gently in a sandwich or cooked dish.
What does high-protein Gouda cheese taste like?
High-protein Gouda cheese generally has Gouda’s mild, savoury, milky flavour. Depending on how the protein content is increased, it can taste slightly different from regular Gouda or have a firmer, less creamy texture.
Can you use high-protein Gouda cheese in grilled cheese?
Yes, high-protein Gouda cheese works in grilled cheese sandwiches. Thin slices help it melt before the bread gets too dark; pairing it with tomato, mustard or caramelised onion adds moisture and balances its savoury flavour.
Can high-protein Gouda cheese replace regular Gouda in recipes?
Yes, you can use high-protein Gouda cheese in most recipes that call for regular Gouda, including pasta bakes and casseroles. If the cheese is firm, grate it first so it distributes more evenly through the dish.
How should you store high-protein Gouda cheese after opening?
Keep high-protein Gouda cheese refrigerated after opening, tightly wrapped or in an airtight container. This helps prevent it from drying out and absorbing other refrigerator odours; follow the package’s use-by guidance once opened.
Can you freeze high-protein Gouda cheese?
Yes, high-protein Gouda cheese can be frozen, but thawing may make it crumbly or dry. Freeze it in a well-sealed portion and use it in cooked dishes, such as omelettes or baked pasta, rather than serving it on a cheese board.
Why does high-protein Gouda cheese contain more protein than regular Gouda?
High-protein Gouda cheese is produced using methods that raise the protein content, and the approach can vary between products. Some formulations may use added milk proteins, while others adjust the cheese-making process; the name alone does not specify the method.
Is high-protein Gouda cheese suitable for people with lactose intolerance?
Not necessarily. Gouda is aged, which can reduce its lactose, but high-protein Gouda cheese is not automatically lactose-free and formulations differ. People with lactose intolerance may tolerate different amounts, so introduce it cautiously if you know you are sensitive.
Can you eat high-protein Gouda cheese during pregnancy?
Yes, high-protein Gouda cheese is generally suitable during pregnancy if it is made from pasteurised milk. Avoid cheese made with unpasteurised milk because it can carry foodborne infection risks, and ask a healthcare professional if you are unsure about a specific product.
High-protein Gouda cheese Vitamins & Minerals
Vitamins
B12
0.45µg · 19% DV
B2
0.1mg · 8% DV
Vitamin A
54µg · 6% DV
Biotin
0.75µg · 3% DV
Minerals
Calcium
240mg · 24% DV
Phosphorus
156mg · 22% DV
Selenium
5.4µg · 10% DV
Zinc
1.05mg · 10% DV
Sodium
210mg · 9% DV
Potassium ⭐
30mg · 1% DV
High-protein Gouda cheese Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off High-protein Gouda cheese
To burn the 90 calories in 1 slice (medium) (30 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 High-protein Gouda cheese?
High-protein Gouda cheese is an aged, semi-hard Gouda-style cheese with a higher protein content than many everyday cheeses. It has a creamy, mildly nutty flavour and a firm texture that slices neatly; with longer ageing, the taste becomes more pronounced. It also melts smoothly, making it handy for both cold and hot dishes.
Enjoy it in sandwiches, on toast, as a snack, or on a cheese board. In the Netherlands, Gouda is often served in slices with bread, while elsewhere it is a familiar choice for cooking and packed lunches. At 30 g of protein per 100 g, it is protein-dense, so a modest portion with fruit or vegetables makes a satisfying pairing.
How Nutritious Is High-protein 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
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 High-protein 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 High-protein Gouda cheese Contain Allergens?
Contains these allergens:
Which Diets Is High-protein Gouda 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
High-protein Gouda cheese Fat Profile
SATURATED
3.63g
MONOUNSATURATED
1.53g
POLYUNSATURATED
0.18g
Omega 6:3 ratio 2.6:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.