Group · Dairy
Gouda
Originally from the Netherlands, gouda is a semi-hard pressed-curd cheese made from cow’s milk. It is recognisable by its waxy rind and its supple texture when young, firmer and more brittle when matured (aged or extra-aged gouda). Its flavours range from mild and milky to stronger and caramelised, depending on the maturing time. Rich in protein (nearly 24.2 g per 100 g) and a source of calcium, gouda also provides a notable amount of fat. Included in moderation, it has its place in a balanced diet, on a cheeseboard, in cooking or as a snack. Here are its nutrition facts and our tips for enjoying it well.
Macronutrient breakdown
Nutrition table per 100 g
| Calories | 369 kcal |
| Kilojoules | 1530 kJ |
| Protein | 24,2 g |
| Carbohydrate | 2,3 g |
| Fat | 30,2 g |
Micronutrients per 100 g
All measured nutrients, ranked by share of the daily reference intake.
- Calcium774 mg97 %
- Phosphorus546 mg78 %
- Vitamin B121,54 µg62 %
- Zinc3,9 mg39 %
- Vitamin B20,33 mg24 %
- Vitamin A165 µg21 %
- Iodine29,7 µg20 %
- Selenium9,02 µg16 %
See the other 14 nutrients
- Vitamin B921 µg11 %
- Vitamin D0,5 µg10 %
- Magnesium29 mg8 %
- Omega-3 ALA0,15 g8 %
- Potassium121 mg6 %
- Vitamin B60,08 mg6 %
- Vitamin B50,34 mg6 %
- Copper0,04 mg4 %
- Omega-6 LA0,34 g3 %
- Vitamin K12,3 µg3 %
- Vitamin B10,03 mg3 %
- Vitamin E0,24 mg2 %
- Iron0,24 mg2 %
- Vitamin B30,06 mg0 %
Anses Ciqual 2025. Source: Anses, 2025, Ciqual food composition table
Tips
Gouda is a generous cheese: with 357 kcal and 30.2 g of fat per 100 g, it is best enjoyed in a sensible portion. A 30 g piece is more than enough to enjoy its benefits and its protein without weighing down the day’s calorie count.
How to eat gouda?
- On a cheeseboard, with fresh fruit (grapes, pear) or dried fruit, which balance its richness.
- Grated or thinly sliced, it melts very well in gratins, croque-monsieur and omelettes.
- Young gouda slips into sandwiches, while aged gouda lifts a salad or can be enjoyed on its own.
- Keep it wrapped in greaseproof paper, in the vegetable drawer of the fridge, and take it out 30 minutes before eating to bring out its aromas.
Nutrition facts and key nutrients. Gouda contains almost no carbohydrates (2.22 g) or fibre, which gives it a very low glycaemic index. It stands out for its complete protein and its calcium, which is good for strong bones. It also contains phosphorus and vitamin B12. As its fat is mostly saturated, it is best counted among the cheeses to eat in moderation. For comparison, you can explore lighter options such as mozzarella or feta, or more robust ones such as Emmental.
Tip for active people. Thanks to its protein density, gouda can round out a snack after exercise, for example on a slice of wholemeal bread, to support muscle recovery. Beware of its fat content, though: when you are cutting or losing weight, choose a small portion or lighter cheeses. To structure your snacks, discover our protein snack ideas.
Weight control. Gouda is high in calories and full of flavour: the key is the portion. Weigh your piece, pair it with crunchy vegetables and limit fatty accompaniments (cured meats, butter). While following a balanced diet, you can absolutely keep this cheesy pleasure.
To discover other varieties and their nutritional profiles, browse the dairy products family. Eaten in moderation, gouda combines indulgence with a good daily source of protein.