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Gouda Cheese

Dairy Cheese

Gouda Cheese

Gouda is a semi-hard Dutch cow's milk cheese known for its rich, creamy flavor and high calcium and protein content.

Gouda is a sweet, creamy, yellow cow's milk cheese originating from the Netherlands. It is one of the most popular cheeses worldwide, available in various ages ranging from young and mild to aged and sharp.

high-fat high-protein dairy food

Typical serving · 30g

Common varieties · young gouda, aged gouda, smoked gouda, goat gouda, truffle gouda

50health

Overall context score across nutrition, safety, and diet fit

At a glance

Quick facts

Simple indicators based on nutrition, processing, and diet fit.

High proteinLow carbLow glycemicDiabetes-friendly

The story

What makes it unique

Gouda is a fermented dairy product with a high fat and protein content and negligible carbohydrates. Digestion is slow due to the dense protein and fat matrix, leading to prolonged satiety. The fermentation process reduces lactose content, making it more tolerable for some lactose-intolerant individuals compared to milk. It is a processed culinary food created via bacterial fermentation and enzymatic coagulation.

Varieties: young gouda · aged gouda · smoked gouda · goat gouda · truffle gouda

#gouda#cheese#dairy#lowcarb#keto#highprotein#calcium#lactosefreecheese#agedcheese#highfat

Per 100g

Nutrition breakdown

Macro balance and key metrics at a glance.

Energy

356kcal

Density 3.56 kcal/g

Protein

24.9g

Carbs

2.2g

Fat

27.4g

Fiber

0g

Sugar

2.2 g

Sodium

819 mg

Potassium

121 mg

Glycemic index

27

Glycemic load

1

Water content

41.5%

Standout compounds

Nutrient highlights

  • Calcium

    high

    Supports bone health and muscle function

  • Vitamin B12

    moderate

    Essential for nerve function and red blood cell formation

  • Protein

    high

    Promotes satiety and muscle maintenance

  • Saturated Fat

    high

    Provides dense energy but may impact heart health in excess

  • Zinc

    moderate

    Supports immune function and wound healing

Wellness map

Health scores & processing

Weight loss
30
Satiety
65
Blood sugar
90
Gut health
40
Heart health
35
Fitness
55
Processing
70

NOVA processing scale

1
Min
2
3
4
Ultra

processed · Whole food

Traditional Gouda is made by coagulating milk with rennet and cultures, then pressing and aging, classifying it as a processed culinary ingredient. Mass-produced versions with emulsifiers or artificial colors may border on ultra-processed.

Diet compatibility

  • Weight loss
  • Muscle gain
  • Diabetes
  • Gut health
  • Low carb
  • High protein
  • Heart health

Relative standing

Food rankings

Qualitative ranks compared to similar whole foods.

  • Satietygood
  • Blood sugarexcellent
  • Nutrient densitygood
  • Fitness fuelmoderate
  • Processing qualitygood

Eat with confidence

Food safety profile

Pasteurized Gouda is generally safe. Raw milk varieties pose a higher risk of Listeria, especially for pregnant women, the elderly, and immunocompromised individuals.

80safety

Evidence confidence 90%

  • Pesticideslow
  • Antibioticsmoderate
  • Heavy metalslow
  • Contaminationmoderate

Watch for

  • Listeria monocytogenes
  • Escherichia coli

Safer choices

Pasteurized Gouda

Prep tips

Keep refrigerated and consume before the expiration date. Discard if mold appears that is not part of the natural rind.

Raw milk Gouda carries a higher risk of foodborne illness and is restricted or banned in some regions for vulnerable populations.

Deep dive

Health analysis

How this food may fit different goals and preparation choices.

  1. Weight loss

    High energy density makes it easy to overconsume calories. Portion control is essential for weight management.

  2. Blood sugar

    Virtually zero carbohydrates result in a minimal glycemic response, making it safe for blood sugar management.

  3. Fitness & energy

    Provides a slow-digesting protein source for muscle repair, but the high fat content makes it a poor choice for quick pre-workout energy.

  4. Gut health

    Contains minimal fiber and small amounts of beneficial bacteria from fermentation, but high saturated fat may negatively impact gut microbiome diversity if consumed in excess.

  5. Processing quality

    Traditional Gouda uses simple ingredients like milk, salt, cultures, and rennet, relying on natural fermentation to maintain a relatively high processing quality.

  6. Food safety

    Raw milk versions carry Listeria risks. Pasteurized versions are safe for general consumption but are high in sodium.

  7. Common mistakes

    Assuming all Gouda is the same; aged Gouda is much lower in lactose and sharper in flavor than young Gouda. Overeating due to its palatable fat and salt content is also common.

  8. Best preparation

    Consumed at room temperature for optimal flavor, melted over vegetables or whole-grain bread, or paired with fruit for a balanced snack.

Practical guide

Best use cases

When and how this food fits real eating patterns.

  • Keto Snack

    High fat and low carb profile fits perfectly into ketogenic macronutrient targets.

  • Low-Carb Meal Addition

    Adds flavor and fat to salads, omelets, and meats without adding carbohydrates.

  • Post-Workout Recovery

    Provides a slow-digesting protein source to support muscle repair alongside other foods.

Balance sheet

Pros & cons

Upsides

  • Very low carbohydrate content
  • High in bioavailable calcium for bone health
  • Significant protein content for satiety
  • Low lactose, especially in aged varieties
  • Contains beneficial vitamin K2 in aged forms

Trade-offs

  • High calorie density makes overconsumption easy
  • High in saturated fat which may impact cardiovascular health
  • Moderate to high sodium content
  • Not suitable for strict vegan diets
  • Raw milk versions pose Listeria risks for pregnant women

Fit check

Who is it for?

Great match

  • keto and low-carb diets
  • diabetics managing blood sugar
  • lactose-sensitive individuals
  • high-protein snacking

Consider alternatives

  • strict low-calorie weight loss diets
  • low-sodium or heart-healthy diets
  • vegans or dairy-free lifestyles
  • quick pre-workout energy needs

Side by side

How it compares

Open the full head-to-head analysis for nutrition, safety, and practical tradeoffs.

  • Gouda Cheese

    This food

    Gouda Cheese

    VS95% alike
    Cheddar

    Compare with

    Cheddar

    Cheddar has slightly more fat and calories, while Gouda is slightly sweeter and milder.

    Gouda and Cheddar are nutritionally similar, but Gouda is slightly lower in calories and fat, making it a marginally better choice for weight loss.

    Gouda Cheese vs Cheddar
  • Gouda Cheese

    This food

    Gouda Cheese

    VS95% alike
    Edam

    Compare with

    Edam

    Edam is lower in fat and calories than Gouda, making it leaner.

    Edam is lower in fat and calories than Gouda, making it better for weight loss, while Gouda offers slightly more calcium.

    Gouda Cheese vs Edam
  • Gouda Cheese

    This food

    Gouda Cheese

    VS85% alike
    Brie

    Compare with

    Brie

    Brie is softer and higher in moisture, while Gouda is denser and higher in protein.

    Gouda provides more protein and less fat per serving than Brie, making it a better option for satiety and fitness.

    Gouda Cheese vs Brie
  • Gouda Cheese

    This food

    Gouda Cheese

    VS85% alike
    Swiss Cheese

    Compare with

    Swiss Cheese

    Swiss cheese is lower in sodium and higher in B12 than Gouda.

    Swiss cheese beats Gouda for heart health due to its lower sodium content, though both are excellent low-carb options.

    Gouda Cheese vs Swiss Cheese
  • Gouda Cheese

    This food

    Gouda Cheese

    VS80% alike
    Mozzarella

    Compare with

    Mozzarella

    Mozzarella is lower in calories and fat, especially part-skim varieties.

    Part-skim mozzarella is significantly lower in calories and fat than Gouda, making it the better choice for weight loss.

    Gouda Cheese vs Mozzarella
  • Gouda Cheese

    This food

    Gouda Cheese

    VS75% alike
    Parmesan

    Compare with

    Parmesan

    Parmesan is harder, more aged, and higher in protein and sodium.

    Parmesan offers more protein per gram than Gouda, but Gouda is lower in sodium and easier to eat in larger portions.

    Gouda Cheese vs Parmesan
  • Gouda Cheese

    This food

    Gouda Cheese

    VS80% alike
    Provolone

    Compare with

    Provolone

    Provolone is slightly higher in protein and sodium than Gouda.

    Gouda and Provolone are similar in calories, but Gouda is slightly lower in sodium, making it a marginally better everyday choice.

    Gouda Cheese vs Provolone
  • Gouda Cheese

    This food

    Gouda Cheese

    VS80% alike
    Monterey Jack

    Compare with

    Monterey Jack

    Monterey Jack is similar in macros but milder and higher in moisture.

    Gouda and Monterey Jack are nearly identical nutritionally, though Gouda typically contains more calcium due to its preparation.

    Gouda Cheese vs Monterey Jack
  • Gouda Cheese

    This food

    Gouda Cheese

    VS60% alike
    Cream Cheese

    Compare with

    Cream Cheese

    Cream cheese is much higher in fat and lower in protein.

    Gouda provides significantly more protein and less fat than cream cheese, making it far superior for satiety and muscle maintenance.

    Gouda Cheese vs Cream Cheese
  • Gouda Cheese

    This food

    Gouda Cheese

    VS70% alike
    Feta

    Compare with

    Feta

    Feta is lower in calories but much higher in sodium.

    Feta is lower in calories than Gouda but significantly higher in sodium, making Gouda a better option for blood pressure management.

    Gouda Cheese vs Feta

Common questions

FAQ

Answers aligned with how people search for this food.

  • Is Gouda cheese good for weight loss?

    Gouda is high in calories and fat, making it easy to overeat. It is not ideal for weight loss unless portions are strictly controlled.

  • Can diabetics eat Gouda cheese?

    Yes, Gouda contains almost zero carbohydrates and will not spike blood sugar, making it a safe choice for diabetes management.

  • Is Gouda cheese low in lactose?

    Aged Gouda is very low in lactose because bacteria consume the lactose during the aging process. Young Gouda contains slightly more but is still lower than milk.

  • How many carbs are in Gouda cheese?

    Gouda contains approximately 2 grams of carbohydrates per 100-gram serving, making it a very low-carb food.

  • Is Gouda healthier than Cheddar?

    Both are nutritionally similar, though Cheddar is typically slightly higher in calories and fat, while Gouda often contains a bit more calcium.

  • Can you eat Gouda on a keto diet?

    Yes, Gouda is an excellent keto-friendly cheese due to its high fat, moderate protein, and near-zero carbohydrate content.

  • Does Gouda cheese have probiotics?

    Aged, raw-milk Gouda contains live cultures that act as probiotics, but most mass-produced pasteurized Gouda does not retain significant active probiotics.

  • Is Gouda cheese high in sodium?

    Gouda is moderately high in sodium, containing around 800mg per 100g, which is something to watch if you have high blood pressure.

Transparency

Data confidence

Estimated confidence for nutrition data, interpretation, safety notes, and comparisons.

95

Nutrition data

90

Health analysis

90

Food safety

90

Comparisons

Gouda Cheese Nutrition Facts and Health Profile | Nutrilyt