Cheese, gouda
FDC 171241oz (28 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 32 · -3 vs Dairy & eggs medianGouda scores 32 of 100 on the Nutrient Density Score, a Low band that ranks it 34th of 60 dairy and egg foods. It is genuinely strong on two fronts, an excellent 54% DV of calcium and an excellent 50% DV of protein per 100 grams, alongside a good 18% DV of vitamin A.
It is a semi-firm table cheese, sliced for sandwiches or melted over vegetables and into fondue-style dips. A one ounce portion goes a long way in flavor, but gouda is dense in saturated fat at 17.6 grams per 100 grams, sodium at 819 milligrams per 100 grams, and cholesterol at 114 milligrams per 100 grams, and edam scores higher in this same dairy category if those numbers matter to you.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 356 kcal | 18% |
| Total fat | 27 g | 35% |
| Saturated fat | 18 g | 88% |
| Cholesterol | 114 mg | 38% |
| Sodium | 819 mg | 36% |
| Carbohydrate | 2.2 g | 1% |
| Dietary fiber | 0 g | 0% |
| Sugars | 2.2 g | |
| Protein | 25 g | 50% |
| Potassium | 121 mg | 3% |
| Calcium | 700 mg | 54% |
| Iron | 0.24 mg | 1% |
| Magnesium | 29 mg | 7% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 165 µg | 18% |
| Vitamin E | 0.24 mg | 2% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 100 kcal | 5% |
| Total fat | 7.7 g | 10% |
| Saturated fat | 4.9 g | 25% |
| Cholesterol | 32 mg | 11% |
| Sodium | 229 mg | 10% |
| Carbohydrate | 0.62 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | 0.62 g | |
| Protein | 7 g | 14% |
| Potassium | 34 mg | 1% |
| Calcium | 196 mg | 15% |
| Iron | 0.07 mg | 0% |
| Magnesium | 8.1 mg | 2% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 46 µg | 5% |
| Vitamin E | 0.07 mg | 0% |
Source: USDA FoodData Central · Public domain
FDC 171241Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the dairy & eggs median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Cheese, limburgerDensity 33 vs 32Cheese, colbyDensity 34 vs 32Cheese, edamDensity 34 vs 32