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.
See how this score is calculated, build a plate around cheese, gouda, or compare it with another food.
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 32Original analysis by NutriVerdict
In the kitchen and how to use it
Gouda is a semi-hard Dutch cheese with a smooth, dense texture and a flavor that ranges from mild and buttery when young to nutty and caramelized as it ages, and it melts smoothly, making it a favorite for grilled cheese, fondue and baked mac and cheese. It also holds its own sliced on a cheese board, paired with apples, pears, cured meats or a drizzle of honey to play off its slightly sweet, toasted notes. Older, aged gouda develops small crunchy crystals and a firmer, more crumbly texture that suits shaving over salads or grating onto roasted vegetables.
Buy it as a wedge or a wax-coated wheel, and once cut, wrap it in wax or parchment paper rather than plastic to let it breathe while staying fresh in the refrigerator. A one ounce serving delivers 356 calories per 100 grams along with 24.9 grams of protein, and it stands out for calcium at 54% of the Daily Value and protein at 50%, plus 18% for vitamin A, making a small portion a meaningfully dense contribution to a meal or snack plate. Letting it sit at room temperature for a few minutes before serving also brings out its full flavor and softens its texture for slicing.
Frequently asked questions about cheese, gouda
How many calories are in gouda cheese?
Gouda has 356 calories per 100 grams, with a one ounce serving being the typical portion.
Is gouda a good source of calcium?
Yes, an ounce serving provides 54% of the Daily Value for calcium and 50% for protein.
What does gouda pair well with?
Its buttery, nutty flavor pairs well with apples, pears, cured meats, and a drizzle of honey.