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[N]extrient

Cheese Gouda

SR Legacy·Comprehensive Reference Data

Cheese, gouda

Dairy and Egg Products

A 100g serving covers 64% of the daily recommended Vitamin B12, making Cheese Gouda one of the more concentrated dietary sources of this nutrient. Both protein (24.9g) and fat (27.4g) are substantial, making Cheese Gouda a calorie-efficient source of both macronutrients. Cheese Gouda packs 356 calories per 100g, placing it on the energy-dense side — a small serving goes a long way. Sodium is notably high at 819mg per 100g (36% DV), relevant for anyone on a low-sodium or DASH diet. Nutritionally broad, Cheese Gouda delivers meaningful amounts of 11 different vitamins and minerals above 10% of daily value. Contains 114mg of cholesterol per 100g (38% DV), which may matter for individuals actively managing cholesterol.

Calories356KCAL
Protein24.9G
Fat27.4G
Carbs2.2G
Fiber0G

Calorie Distribution

355kcal
  • Protein28%24.9 g
  • Fat69%27.4 g
  • Carbs2%2.2 g

Serving Size

g

% Daily Value

per 100g serving · FDA 2020 reference

≤5% low6–19% moderate≥20% good source

Nutrition Facts per 100g

Water41.5G
Energy356KCAL
Protein24.9G
Total lipid (fat)27.4G
Carbohydrate, by difference2.2G
Fiber, total dietary0G
Total Sugars2.2G
Cholesterol114MG
Vitamin C, total ascorbic acid0MG
Thiamin0.03MG
Riboflavin0.33MG
Niacin0.06MG
Vitamin B-60.08MG
Folate, total21.0UG
Vitamin B-121.5UG
Vitamin A, RAE165UG
Vitamin E (alpha-tocopherol)0.24MG
Vitamin D (D2 + D3)0.50UG
Vitamin K (phylloquinone)2.3UG
Calcium, Ca700MG
Iron, Fe0.24MG
Magnesium, Mg29.0MG
Phosphorus, P546MG
Potassium, K121MG
Sodium, Na819MG
Zinc, Zn3.9MG
Copper, Cu0.04MG
Manganese, Mn0.01MG
Selenium, Se14.5UG
Energy1491kJ
Ash3.9G
Pantothenic acid0.34MG
Folic acid0UG
Folate, food21.0UG
Folate, DFE21.0UG
Choline, total15.4MG
Vitamin B-12, added0UG
Retinol164UG
Carotene, beta10.0UG
Carotene, alpha0UG
Cryptoxanthin, beta0UG
Vitamin A, IU563IU
Lycopene0UG
Lutein + zeaxanthin0UG
Vitamin E, added0MG
Vitamin D (D2 + D3), International Units20.0IU
Vitamin D3 (cholecalciferol)0.50UG
Fatty acids, total saturated17.6G
SFA 4:01.00G
SFA 6:00.64G
SFA 8:00.43G
SFA 10:00.92G
SFA 12:01.2G
SFA 14:03.0G
SFA 16:06.9G
SFA 18:02.9G
Fatty acids, total monounsaturated7.7G
MUFA 16:10.89G
MUFA 18:16.4G
MUFA 20:10G
MUFA 22:10G
Fatty acids, total polyunsaturated0.66G
PUFA 18:20.26G
PUFA 18:30.39G
PUFA 18:40G
PUFA 20:40G
PUFA 20:5 n-3 (EPA)0G
PUFA 22:5 n-3 (DPA)0G
PUFA 22:6 n-3 (DHA)0G
Tryptophan0.35G
Threonine0.93G
Isoleucine1.3G
Leucine2.6G
Lysine2.7G
Methionine0.72G
Cystine0.25G
Phenylalanine1.4G
Tyrosine1.5G
Valine1.8G
Arginine0.96G
Histidine1.0G
Alanine0.76G
Aspartic acid1.7G
Glutamic acid6.1G
Glycine0.48G
Proline3.2G
Serine1.5G
Alcohol, ethyl0G
Caffeine0MG
Theobromine0MG

Common Serving Sizes

ServingCalProteinFatCarbs
oz (28.35g)1017.1g7.8g0.6g
package (7 oz) (198g)70549.4g54.3g4.4g

Scaled from Cheese Gouda's per-100g values using USDA portion data.

More in Dairy and Egg Products

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154 kcal10.6g protein

Cream Cheese Full Fat Block

5.8g protein

Cheese Monterey Low Fat

313 kcal28.2g protein

Yogurt Fruit Low Fat 11g Protein/8 Oz

105 kcal4.9g protein

Yogurt Chocolate Nonfat Milk

112 kcal3.5g protein

Light Ice Cream Creamsicle

165 kcal1.5g protein

Nutritionally Similar Foods

Based on protein, fat, carbs, fiber, and 11 other nutrients

Cheese Mozzarella Whole Milk Low Moisture

318 kcal21.6g protein

Cheese Provolone

351 kcal25.58g protein

Cheese White Queso Blanco

310 kcal20.38g protein

Cheese Edam

357 kcal24.99g protein

Cheese Pasteurized Process Swiss

334 kcal24.73g protein

Cheese Tilsit

340 kcal24.41g protein

Nutrient Highlights

  • Cheese Gouda is a excellent source of Calcium (54% DV) — see top foods ranked by Calcium
  • Cheese Gouda is a excellent source of Protein (50% DV) — see top foods ranked by Protein
  • Cheese Gouda is a excellent source of Sodium (36% DV) — see top foods ranked by Sodium
  • Cheese Gouda is a excellent source of Zinc (35% DV) — see top foods ranked by Zinc

Dietary Considerations

  • At 819mg of sodium per 100g, Cheese Gouda should be consumed mindfully on a DASH or low-sodium diet. See the DASH Diet Guide.

  • Cheese Gouda fits well in high-protein, low-carb eating patterns with 24.9g protein and only 2.2g carbs per 100g. See the High-Protein, Low-Carb Guide.

Rankings Among 8,262 USDA Foods

  • Calcium: top 2% (#165 of 8,262)
  • Sodium: top 7% (#578 of 8,262)
  • Vitamin D: top 10% (#826 of 8,262)

Explore by Nutrient

Top foods in ProteinTop foods in IronTop foods in CalciumTop foods in PotassiumTop foods in SodiumTop foods in MagnesiumTop foods in Vitamin DTop foods in Zinc
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Nutrition Facts

Serving Size 100g

Calories356
% Daily Value*
Total Fat 27.4G35%
Cholesterol 114MG38%
Sodium 819MG36%
Total Carbohydrate 2.2G1%
Dietary Fiber 0G0%
Total Sugars 2.2G
Protein 24.9G50%
Vitamin D 0.50UG3%
Calcium 700MG54%
Iron 0.24MG1%
Potassium 121MG3%

* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Data Source

Data sourced from USDA FoodData Central — SR Legacy. FDC ID: 171241.

View on USDA FoodData Central →