Dairy And Eggs • Deep Nutrition Analytics
Cheese, gouda
Delivering 356 kcal per 100 grams, Cheese, gouda functions as a dairy and eggs with fat (27.4g) driving its core energy contribution. On the micronutrient spectrum, it provides a strong 64% DV of Vitamin B12 (1.54 µg) per 100g. While caloric density is concentrated at 3.6 kcal/g, its robust micronutrient diversity offers meaningful cellular nourishment.
- Protein
- 24.9 g
- Carbohydrates
- 2.2 g
- Fat
- 27.4 g
- Fiber
- 0 g
Lipid & Energy Density Profile
Cheese, gouda is an energy-rich food packing 27.4g of total lipids (69% of calories). It provides sustained satiety and aids in the biological absorption of fat-soluble vitamins (A, D, E, and K).
Nutritional Highlights & Outliers
High Vitamin B12
Delivers 1.5 µg of Vitamin B12 (64% DV), essential for neurological function, DNA synthesis, and red blood cell formation.
Bone Density Support
Supplies 700 mg of calcium (54% DV), reinforcing skeletal integrity, dental strength, and vascular signaling.
Serving calculator
Complete Nutrition Profile (per 100 g)
Macronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Total Sugars | 2.2 g |
| Energy | 356 kcal |
| Energy | 1490 kJ |
| Fiber, total dietary | 0 g |
| Protein | 24.9 g |
| Total lipid (fat) | 27.4 g |
| Carbohydrate, by difference | 2.2 g |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin B12 | 1.5 µg |
| Calcium | 700 mg |
| Phosphorus | 546 mg |
| Sodium | 819 mg |
| Zinc | 3.9 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin E (alpha-tocopherol) | 0.2 mg |
| Vitamin K (phylloquinone) | 2.3 µg |
| Vitamin D (D2 + D3), International Units | 20 IU |
| Vitamin D3 (cholecalciferol) | 0.5 µg |
| Vitamin D (D2 + D3) | 0.5 µg |
| Vitamin A, IU | 563 IU |
| Vitamin A, RAE | 165 µg |
| Vitamin B-12 | 1.5 µg |
| Vitamin B-6 | 0.1 mg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Phosphorus, P | 546 mg |
| Sodium, Na | 819 mg |
| Copper, Cu | 0 mg |
| Manganese, Mn | 0 mg |
| Iron, Fe | 0.2 mg |
| Magnesium, Mg | 29 mg |
| Calcium, Ca | 700 mg |
| Potassium, K | 121 mg |
| Zinc, Zn | 3.9 mg |
| Selenium, Se | 14.5 µg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Carotene, beta | 10 µg |
| Folate, DFE | 21 µg |
| Choline, total | 15.4 mg |
| Folate, food | 21 µg |
| Retinol | 164 µg |
| Cholesterol | 114 mg |
| Fatty acids, total saturated | 17.6 g |
| SFA 8:0 | 0.4 g |
| SFA 12:0 | 1.2 g |
| SFA 14:0 | 3 g |
| Thiamin | 0 mg |
| Riboflavin | 0.3 mg |
| Folate, total | 21 µg |
| Tryptophan | 0.4 g |
| Threonine | 0.9 g |
| Methionine | 0.7 g |
| Phenylalanine | 1.4 g |
| Tyrosine | 1.4 g |
| Alanine | 0.8 g |
| Glutamic acid | 6.1 g |
| Glycine | 0.5 g |
| Proline | 3.2 g |
| MUFA 16:1 | 0.9 g |
| Ash | 3.9 g |
| Water | 41.5 g |
| SFA 4:0 | 1 g |
| SFA 6:0 | 0.6 g |
| SFA 10:0 | 0.9 g |
| SFA 16:0 | 6.8 g |
| SFA 18:0 | 2.9 g |
| MUFA 18:1 | 6.4 g |
| PUFA 18:2 | 0.3 g |
| PUFA 18:3 | 0.4 g |
| Isoleucine | 1.3 g |
| Leucine | 2.6 g |
| Lysine | 2.6 g |
| Cystine | 0.3 g |
| Valine | 1.8 g |
| Arginine | 1 g |
| Histidine | 1 g |
| Aspartic acid | 1.7 g |
| Serine | 1.5 g |
| Fatty acids, total monounsaturated | 7.8 g |
| Fatty acids, total polyunsaturated | 0.7 g |
| Niacin | 0.1 mg |
| Pantothenic acid | 0.3 mg |
Common serving sizes
- oz28 g
- package (7 oz)198 g
Compare Cheese, gouda with Category Peers
Cheese, gouda vs Cheese, edam
Compared to Cheese, edam, Cheese, gouda has 0% less protein and 0% lower calories per 100g.
Cheese, gouda vs Cheese, provolone, sliced
Compared to Cheese, provolone, sliced, Cheese, gouda has 6% more protein and 0% lower calories per 100g.
Frequently Asked Questions
How many calories are in Cheese, gouda?
A standard 100-gram serving of Cheese, gouda contains 356 calories (1490 kJ), alongside 24.9g of protein, 2.2g of carbohydrates, and 27.4g of fat.
In common serving sizes:- 28g (oz): ~101 kcal
- 198g (package (7 oz)): ~705 kcal
Is Cheese, gouda suitable for a keto or low-carb diet?
Yes. With only 2.2g of net carbs per 100g (2.2g total carbohydrates minus 0g dietary fiber), Cheese, gouda is exceptionally keto-friendly and fits easily within strict daily carbohydrate limits.
What are the main vitamins and minerals found in Cheese, gouda?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Cheese, gouda are:
- Vitamin B12: 1.54 µg (64% of your daily value)
- Calcium: 700 mg (54% of your daily value)
- Phosphorus: 546 mg (44% of your daily value)
Values are standardized against FDA Daily Values for a 2,000 calorie diet.
Data source: USDA FoodData Central, SR Legacy (FDC ID 171241).