How Many Calories in Goat Cheese? Nutrition Facts & Macros

A serving of soft goat cheese (28 g) has about 74 calories. Per 100 g, it contains 264 calories — comparable to feta (265 kcal) but with significantly more protein (18.52 g vs 14.21 g). A tablespoon of crumbled goat cheese (14 g) has roughly 37 calories. Hard aged goat cheese is more calorie-dense at about 452 kcal per 100 g.

Soft goat cheese provides 18.52 g of protein per 100 g — higher than feta (14.21 g) and cream cheese (5.93 g), though slightly below brie (20.75 g). A single serving (28 g) delivers about 5.2 g of protein. This is complete protein with all essential amino acids, making goat cheese a solid choice for hitting daily protein targets.

Goat cheese is a nutritious cheese with 18.52 g protein, zero carbs, and 256 mg phosphorus per 100 g. It provides less sodium (459 mg) than feta (1140 mg). The A2 casein and smaller fat globules may be easier to digest for people sensitive to cow milk. However, it is still calorie-dense at 264 kcal per 100 g, so portion awareness matters.

Goat cheese: 264 kcal, 18.52 g protein, 0 g carbs, 21.08 g fat per 100 g. Feta: 265 kcal, 14.21 g protein, 3.88 g carbs, 21.49 g fat. Goat cheese wins on protein (+4.3 g) and carbs (zero vs 3.88 g). Feta is saltier (1140 mg sodium vs 459 mg). Flavor-wise, goat cheese is tangy and creamy; feta is salty and crumbly.

Yes, goat cheese is one of the best cheeses for keto — literally zero carbs per 100 g. A serving (28 g) has 0 g carbs with 5.9 g fat and 5.2 g protein. Compare that to cream cheese (5.52 g carbs per 100 g) or feta (3.88 g). Crumble it over salads, stuff chicken breasts with it, or spread it on low-carb crackers.

For many people, yes. Goat milk contains A2 beta-casein (instead of A1 found in most cow milk), which may produce fewer digestive issues. Goat milk also has smaller fat globules that are easier to break down. However, goat cheese still contains lactose, so it is not suitable for lactose-intolerant people unless they tolerate small amounts.