Cheese (gouda) nutrition facts
100 grams of cheese, gouda contain 356 calories, 25 g of protein, 2.2 g of carbohydrates and 27 g of fat. It is an excellent source of vitamin B12 (64% DV), calcium (54% DV), protein (50% DV) and phosphorus (44% DV). Most of its calories (69%) come from fat. It is high in sodium, with 819 mg per 100 g.
* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Calorie breakdown
Values shown for 100 g.
Rich in
- Vitamin B1264%
- Calcium54%
- Protein50%
- Phosphorus44%
- Zinc35%
- Riboflavin (B2)26%
% Daily Value per 100 g
Full nutrient profile
Amounts per 100 g. Change the serving size in the label above.
Vitamins
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin D | 0.5 µg | 3% |
| Vitamin A | 165 µg | 18% |
| Vitamin C | 0 mg | 0% |
| Vitamin E | 0.24 mg | 2% |
| Vitamin K | 2.3 µg | 2% |
| Thiamin (B1) | 0.03 mg | 3% |
| Riboflavin (B2) | 0.33 mg | 26% |
| Niacin (B3) | 0.06 mg | 0% |
| Pantothenic acid (B5) | 0.34 mg | 7% |
| Vitamin B6 | 0.08 mg | 5% |
| Folate | 21 µg | 5% |
| Vitamin B12 | 1.54 µg | 64% |
| Choline | 15.4 mg | 3% |
Minerals
| Nutrient | Amount | % DV |
|---|---|---|
| Calcium | 700 mg | 54% |
| Iron | 0.24 mg | 1% |
| Potassium | 121 mg | 3% |
| Magnesium | 29 mg | 7% |
| Phosphorus | 546 mg | 44% |
| Zinc | 3.9 mg | 35% |
| Copper | 0.04 mg | 4% |
| Manganese | 0.01 mg | 0% |
| Selenium | 14.5 µg | 26% |
Fats
| Nutrient | Amount | % DV |
|---|---|---|
| Saturated fat | 17.6 g | 88% |
| Monounsaturated fat | 7.75 g | - |
| Polyunsaturated fat | 0.66 g | - |
Other
| Nutrient | Amount | % DV |
|---|---|---|
| Water | 41.5 g | - |
| Caffeine | 0 mg | - |
| Alcohol | 0 g | - |
How it compares to other dairy and egg products
| Per 100 g | Cheese (gouda) | Category average | Difference |
|---|---|---|---|
| Calories | 356 | 218 | +63% |
| Protein | 24.9 g | 13.5 g | +84% |
| Total carbohydrate | 2.22 g | 11.7 g | -81% |
| Total fat | 27.4 g | 13 g | +111% |
| Dietary fiber | 0 g | 0.27 g | -100% |
| Total sugars | 2.22 g | 9.04 g | -75% |
| Sodium | 819 mg | 405 mg | +102% |
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Source: USDA FoodData Central, SR Legacy, FDC ID 171241. Daily Values are based on FDA reference amounts for a 2,000 calorie diet. Nutrient content can vary by variety, growing conditions and preparation.