1 slice (medium) of White goat cheese (30 g) has 87 calories. That works out to 290 calories per 100 g. It contains 0.6 g of carbs, 5.9 g of protein, 6.6 g of fat and 0 g of fiber. Its 0.5 µg of B12 covers 19% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.

White goat cheese Nutrition Facts

Selected: 100 g

290

KCAL / 100G

Carbs

· 1% DV

Protein

19.5g

· 39% DV

Fat

22g

· 28% DV

Fiber

· 0% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 3% · Protein 27% · Fat 70%

White goat cheese Vitamins & Minerals

Vitamins

B12

1.5µg · 63% DV

Vitamin A

330µg · 37% DV

0.45mg · 35% DV

1.1mg · 22% DV

Minerals

Phosphorus

350mg · 50% DV

Calcium

480mg · 48% DV

Sodium

850mg · 37% DV

Zinc

2mg · 18% DV

How Nutritious Is White goat cheese?

Nutrient density

High

65/ 100

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

40/ 100

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.

White goat cheese Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off White goat cheese

To burn the 290 calories in 100 g:

🚶

72min

Walking (5 km/h)

🏃

30min

Running (8 km/h)

🚴

39min

Cycling

🏊

34min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is White 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 White goat cheese Contain Allergens?

Contains these allergens:

Gluten free

Dairy yes

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is White 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

White goat cheese Fat Profile

SATURATED

14g

MONOUNSATURATED

5.8g

POLYUNSATURATED

1.1g

⚖️

Omega 6:3 ratio 2.8:1

Below the ideal 4:1 — a good omega balance.

Compare White goat cheese

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White goat cheese vs Milk226 kcal more per 100 g

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Foods Similar to White goat cheese

🥒

Tzatziki

60 kcal

🧀

Cheddar Cheese

402 kcal

🧀

Tulum Cheese

370 kcal

🥛

Milk

64 kcal

🥛

Yogurt

61 kcal

🥛

Cream

340 kcal

🧀

White Cheese

270 kcal

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Cecil Cheese

320 kcal

Frequently Asked Questions About White goat cheese

Is white goat cheese easier to digest than cow’s cheese?

Some people find goat cheese easier to tolerate because its fat structure and protein profile differ somewhat from cow’s milk cheese. That does not make it automatically safe for people with dairy allergy or lactose sensitivity.

What pairs well with white goat cheese at breakfast?

It goes well with olives, tomatoes, cucumbers, fresh herbs, and whole-grain bread. Its salty, tangy flavor is balanced nicely by fresh, juicy foods.

Does cooking white goat cheese change its nutrition a lot?

Cooking does not remove its protein or fat, but it can change texture and moisture. High heat may make the flavor sharper and the cheese feel drier.

Can white goat cheese be frozen?

Yes, but the texture often becomes more crumbly and dry after thawing. It is usually better in omelets, pastries, or hot dishes than in a fresh salad once frozen.

How should white goat cheese be stored after opening?

Keep it refrigerated in a sealed container to reduce air exposure. If it comes in brine, storing it in its own liquid usually helps preserve texture and freshness better.

Is white goat cheese a good post-workout food?

Its protein can support recovery, but it is also fairly rich and salty. It often works better as part of a balanced post-workout meal with bread, fruit, or vegetables rather than on its own.

Can you eat white goat cheese at night?

Yes, in a moderate portion it can fit into an evening meal or snack. Because it is salty, some people may notice more thirst afterward.

Is white goat cheese always low in lactose?

Cheese is often lower in lactose than milk, but tolerance still varies by product and by person. If you are lactose-sensitive, trying a small amount first is the safest approach.

How can you balance the strong flavor of white goat cheese?

Lemon, mint, thyme, arugula, and cucumber can make it taste fresher and less intense. Mildly sweet pairings like figs or a little honey can also soften its sharp, salty edge.

Who should be careful with white goat cheese?

People with dairy allergy should avoid it because it still contains milk proteins. Those who need to limit sodium or saturated fat should also keep portions moderate.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 18, 2026