Gouda Cheese Nutrition Facts and Health Benefits

Gouda cheese on a plate with crackers

Verywell / Alexandra Shytsman

Gouda cheese is popular around the world. Originating in the Netherlands, Gouda cheese is made from whole cow’s milk and aged anywhere from 1 to 20 months. The age of your Gouda cheese affects texture and flavor.

Younger varieties have a smooth texture and milky flavor, while the more aged varieties tend to be hard and crumbly with a sweet, nutty flavor. Here’s a look at the nutrition, healthy benefits, and uses of Gouda cheese.

Nutrition Facts

A 1-ounce serving (28.35gm) of Gouda cheese has 101 calories, 7.1 grams of protein, 7.8 grams of fat, and 232 milligrams of sodium. Gouda cheese is a good source of protein and calcium, but is high in saturated fat and provides some sodium. This nutrition information comes from the USDA.

  • Calories: 101
  • Fat: 7.8g
  • Sodium: 232mg
  • Carbohydrates: 0.6g
  • Protein: 7.1g
  • Calcium: 198mg
  • Phosphorus: 155mg
  • Zinc: 1.11mg
  • Vitamin B12: 0.4mcg


Like many other types of cheese, Gouda cheese is low in carbs. One ounce of the cheese has 0.6 grams of total carbohydrates. Most of those carbs are in the form of sugar. However, the sugar content comes from the natural sugar in cow’s milk, lactose. Gouda cheese has no fiber. 


Gouda cheese has 7.8 grams of total fat, 5 grams of saturated fat, 2.2 grams of monounsaturated fat, 0.8 grams of polyunsaturated fat, and 32 milligrams of cholesterol. With whole cow’s milk as the main ingredient, most of the fat in Gouda cheese is saturated fat.

The American Heart Association (AHA) recommends you limit your daily saturated fat intake to less than 6% of your total calories. On a 2,000-calorie diet that means no more than 13 grams of saturated fat a day. 


As far as protein goes, gouda cheese is a good source of high-quality protein, providing 7.1 grams per ounce. As a high-quality protein, gouda cheese has all of the essential amino acids.

Vitamins and Minerals

Gouda cheese is a good source of many vitamins and minerals. A 1-ounce serving provides 10% or more of the daily value for calcium, phosphorus, zinc, and vitamin B12.


With 101 calories per ounce, gouda cheese is a calorie-dense food. More than 70% of those calories come from fat and about 27% from protein. 

Health Benefits

If you are a cheese lover, you will be happy to learn that adding gouda to your meal plan, may have a positive impact on your health and nutrition goals. Here are some of the more notable health benefits of gouda cheese.

Good for Bone Health

What you eat affects the strength and health of your bones. Eating a well-balanced diet filled with a variety of foods from all the food groups is the best way to supply your body, and your bones, the nutrients it needs for good health. Most of the calcium in your body is found in your bones.

But a small amount of calcium circulates in your blood to support muscle movement, nerve transmission, and blood clotting. When you fail to get enough calcium from the food you eat, your body takes calcium from your bones to perform these other functions.

Without enough calcium, your bones weaken, increasing your risk of developing osteoporosis, or porous bones. Adults need 1,000 to 1,200 milligrams of calcium a day. With nearly 200 milligrams per ounce, gouda cheese is a good source of this bone-building nutrient. 

Supports Digestive Health

If you suffer from lactose intolerance, you may avoid all dairy products for fear of the digestive consequences. With lactose intolerance, you cannot absorb lactose, causing abdominal pain, gas, bloating, and diarrhea.

Gouda cheese has less than 1 gram of carbohydrates per serving, which means it has very little lactose and may be easier for you to digest. Plus, it’s a good source of calcium. 

If you avoid all dairy because of your lactose intolerance, it is possible you may not get enough calcium-rich foods in your diet putting you at risk of low bone density and osteoporosis. With foods like gouda cheese, you get bone-building benefits without the stomach upset. 

Helps With Weight Management

More than 70% of adults in the U.S. are overweight or obese. Though there are many factors that influence your weight, diet is one of the biggest. However, some studies indicate that swapping your full-fat dairy foods for low-fat or fat-free versions may not benefit your weight.

Observational studies indicate that there is no link between consuming full-fat dairy foods like gouda cheese and weight gain. In fact, full-fat dairy foods may prevent weight gain by keeping you feeling full longer. 

May Protect Your Heart

Although gouda cheese is high in saturated fat, it also contains a mix of other nutrients that might support heart health, like protein, calcium, and vitamin D. Though there is some evidence that full-fat dairy foods like gouda cheese may not be so bad for your heart, the jury is still out.

For instance, a 2021 study showed that there was an association between consuming dairy fat and a lower risk of cardiovascular disease. But researchers also acknowledge that more research is needed to better understand how full-fat dairy foods benefit your heart. 

Fits Most Popular Diets

If you’re counting carbohydrates to maintain blood sugar levels for diabetes, gouda may fit in your meal plan. Plus, unless the label says otherwise, most varieties of gouda cheese are gluten-free too, making a good choice for those who need to avoid gluten-containing foods. 


If you have an allergy to cow’s milk, you need to avoid gouda cheese. Cow’s milk is a very common food allergen, affecting up to 3% of children. Though it is widely believed that you outgrow a milk allergy, the American College of Allergy, Asthma, and Immunology says recent studies indicate otherwise.

Hives, an upset stomach, and bloody stools are common symptoms of an allergy to cow’s milk. Although rare, some people can have a life-threatening allergic reaction if they consume foods that contain cow’s milk. Talk to a healthcare provider if you suspect that you have a milk allergy.

Adverse Effects

Gouda cheese is high in sodium, with 232 milligrams per ounce, providing 10% of the daily value. Your body needs some sodium to maintain fluid balance, but most Americans get way more sodium in their diet than they need.

Too much sodium in your diet increases blood pressure and your risk of having a heart attack or stroke. The AHA recommends limiting your daily sodium intake to no more than 2,300 milligrams, and ideally no more than 1,500 milligrams.

If you have high blood pressure or chronic kidney disease, you may need to limit how much gouda cheese you eat. Talk to a healthcare provider or registered dietitian to determine if gouda aligns with your nutrition goals.


In addition to the aged varieties of gouda cheese, you can also find smoked gouda. This variety of gouda cheese has a smoky flavor and springy texture. You can also find varieties with additional flavorings like bacon, truffles, honey sriracha, and chili lime.

Storage and Food Safety

You should store your gouda cheese in the refrigerator after bringing it home. It keeps up to 6 months whether you store it in the refrigerator or freezer. Once opened, your gouda cheese is good for up to 4 weeks. 

How to Prepare

Whether young, aged, smoked, or flavored, gouda cheese goes with almost everything. Add it to your cheese plate or serve it with fresh apple slices. It is also a good melting cheese, so you cannot go wrong using it in your favorite macaroni and cheese recipe.

15 Sources
Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
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By Jill Corleone, RD
Jill is a registered dietitian who's been learning and writing about nutrition for more than 20 years.