How Many Calories in Gouda? Nutrition Facts & Macros
One slice of Gouda (28 g) has 100 calories
Protein 7g · Carbs 0.6g · Fat 7.7g
Gouda is a classic Dutch semi-hard cheese and one of the most popular cheeses worldwide. At 356 kcal per 100 g, it provides excellent protein (24.94 g) with minimal carbs (2.22 g). Its rich, creamy, slightly sweet flavor intensifies with aging, and it is named after the city of Gouda in the Netherlands. Gouda is about 41% water.
1490 kJ · per 100g · Water: 41.46 g
Calorie Calculator: Gouda
28 g Gouda contains 100 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 slice (28 g) | 100 kcal | 7g | 0.6g | 7.7g |
| 1 cup shredded (113 g) | 402 kcal | 28.2g | 2.5g | 31g |
| 100 grams | 356 kcal | 24.9g | 2.2g | 27.4g |
Snap a photo — AI counts the calories for you.
Gouda — Nutrition Facts
| Gouda | per 100g |
|---|---|
| Calories | 356 kcal |
| Protein | 24.94 g |
| Fat | 27.44 g |
| Carbs | 2.22 g |
| Fiber | 0 g |
| Sugar | 2.22 g |
| Sodium | 819 mg |
| Potassium | 121 mg |
| Magnesium | 29 mg |
| Phosphorus | 546 mg |
| Vitamin C | 0 mg |
| Vitamin B6 | 0.08 mg |
| Folate | 21 mcg |
| Manganese | 0.011 mg |
| Water | 41.46 g |
Source: USDA FoodData Central (FDC ID: 171241) · Data verified April 2026
Variations
Gouda (young)
356 calories per 100 g. Young Gouda (4-8 weeks aged), mild and creamy with a smooth, supple texture. The default variety — most Gouda sold in supermarkets is young. Good melting properties, ideal for sandwiches and burgers.
Gouda (aged)
About 380 calories per 100 g — slightly more than young Gouda due to lower moisture. Aged Gouda (1+ years) develops a crumbly, crystalline texture with deep caramel and butterscotch notes. Higher concentration of protein and fat per gram. Often served as a table cheese with wine or beer.
Gouda (smoked)
About 356 calories per 100 g — similar to regular Gouda. Smoked Gouda has a distinctive smoky, slightly nutty flavor from natural wood smoking. Same macros as young Gouda. Popular in sandwiches, on burgers, or in mac and cheese for a smoky twist.
Dietary Perspectives
For Weight Loss
Moderate at 356 kcal per 100 g — one slice (28 g) has 100 kcal. Higher protein (24.94 g) than most cheeses provides good satiety. Use thin slices for flavor rather than thick chunks. Better than brie (334 kcal, 20.75 g protein) for protein-to-calorie ratio. The rich flavor means a little goes a long way.
For Athletic Performance
Excellent protein (24.94 g per 100 g) with good phosphorus (546 mg) for bone health. A slice provides 7 g protein. Not as protein-efficient as cottage cheese (11 g at 98 kcal) but adds variety and flavor. Good calcium source. The sodium (819 mg) helps with electrolyte replenishment after training.
For Keto
Very keto-friendly — only 2.22 g carbs per 100 g (all from lactose). A slice (28 g) has just 0.6 g carbs. High fat (27.44 g) and protein (24.94 g) fit keto macros well. One of the best keto cheeses alongside cheddar and brie. Use in keto sandwiches (with lettuce wrap), melted on burgers, or as a snack with nuts.
Frequently Asked Questions
How many calories are in Gouda cheese?
One slice (28 g) of Gouda contains approximately 100 calories. Per 100 g, Gouda has 356 calories (1490 kJ). Most of the calories come from fat (27.44 g per 100 g), followed by protein (24.94 g). With only 2.22 g of carbs per 100 g (all from lactose), Gouda is a low-carb cheese option.
How much protein is in Gouda?
One slice (28 g) of Gouda provides about 7 g of protein. Per 100 g, Gouda contains 24.94 g of protein — more than brie (20.75 g) and cheddar (22.87 g). This is complete protein with all essential amino acids. Gouda is also notably high in phosphorus (546 mg per 100 g), which supports bone health.
Is Gouda cheese healthy?
Gouda offers excellent protein (24.94 g per 100 g), phosphorus (546 mg), and magnesium (29 mg). It has slightly fewer calories than cheddar (356 vs 403 kcal). The saturated fat is 17.61 g per 100 g and sodium is 819 mg per 100 g. In moderation, Gouda can be part of a balanced diet — one slice (28 g) provides 7 g of protein at just 100 kcal.
Gouda vs cheddar — what's the difference?
Per 100 g, Gouda has fewer calories than cheddar (356 vs 403 kcal) and more protein (24.94 g vs 22.87 g). Gouda has less fat (27.44 g vs 33.31 g) and fewer carbs (2.22 g vs 3.37 g). Cheddar has a sharper, more tangy flavor, while Gouda is milder and slightly sweet. Both are excellent for keto and high-protein diets.
Is Gouda keto-friendly?
Yes — Gouda is very keto-friendly. With only 2.22 g of carbs per 100 g (all from lactose), a single slice (28 g) has just 0.6 g of carbs. The high fat (27.44 g) and excellent protein (24.94 g) fit keto macros well. Gouda is one of the best keto cheeses alongside cheddar and brie.
Is Gouda good for weight loss?
Gouda is moderate at 356 kcal per 100 g, but a single slice (28 g) has just 100 kcal with 7 g of protein. The rich flavor means a little goes a long way. It has better protein-to-calorie ratio than brie (24.94 g protein at 356 kcal vs 20.75 g at 334 kcal). Use thin slices for flavor rather than thick chunks.
Compare with Similar Foods
| Portion | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Gouda | 356 | 24.94g | 2.22g | 27.44g |
| Cheese (Cheddar) | 403 | 22.87g | 3.37g | 33.31g |
| Brie | 334 | 20.75g | 0.45g | 27.68g |
| Mozzarella (Whole Milk) | 299 | 22.17g | 2.4g | 22.14g |
| Feta Cheese | 265 | 14.21g | 3.88g | 21.49g |
per 100g
Per 100 g, Gouda has 356 kcal — less than cheddar (403 kcal) but more than brie (334 kcal). Gouda has more protein (24.94 g) than both cheddar (22.87 g) and brie (20.75 g), making it one of the more protein-rich cheeses.
Track Your Calories with AI
Snap a photo of your food on a kitchen scale. AI reads the weight, recognizes the food, and calculates precise calories and macros in seconds.
