Cheese, gouda
Category: Dairy & Egg Products
Nutrition Highlights
Serving Size
Calories
101
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Fat | 70 (69.3%) |
| Protein | 28 (28.0%) |
| Carbohydrate | 2.5 (2.5%) |
| Total | 101 (100%) |
Serving: 1 oz [28g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 12 (41.5%) |
| Fat | 7.8 (27.4%) |
| Protein | 7.1 (24.9%) |
| Ash | 1.1 (3.9%) |
| Carbohydrate | 0.6 (2.2%) |
| Total | 28 (100%) |
Serving: 1 oz [28g]
Benefits
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Gouda cheese is a good source of calcium, providing over 20% of the Daily Value per ounce. Calcium helps build and maintain strong bones and teeth
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It contains high quality protein that provides all the essential amino acids our bodies need. Protein helps build and repair tissues throughout the body
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Gouda is a source of various vitamins and minerals like vitamins A, B12, riboflavin, niacin, phosphorus and selenium. These support overall health and well-being
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The fat in gouda cheese, mainly saturated, provides energy and helps with absorption of fat-soluble vitamins. It also gives gouda its rich, creamy texture
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Gouda may help promote a healthy gut and support digestive health due to its probiotic content when raw or aged cheeses are consumed
Risks
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High in fat and calories. Gouda cheese is high in saturated fat and calories which can contribute to weight gain and increased risk of heart disease if consumed in large amounts
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High in sodium. Gouda cheese is high in sodium which can increase blood pressure in some individuals
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Lactose intolerance. Gouda cheese contains lactose which can cause digestive issues for those who are lactose intolerant
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Food allergies. Some individuals may have an allergy to milk proteins found in Gouda cheese
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Bone health. High intake of saturated fat and sodium from Gouda cheese over long periods of time can negatively impact bone health
Additional Information
Cheese, Gouda, is a popular and versatile dairy product that offers several nutritional benefits. Gouda cheese is a semi-hard cheese originating from the Netherlands and is known for its distinct creamy texture and mild, nutty flavor. It is made from cow's milk and undergoes a unique aging process that contributes to its characteristic taste and texture.
One primary attribute of Gouda cheese is its high protein content. Protein is an essential macronutrient that plays a crucial role in several bodily functions, including muscle growth and repair, hormone production, and immune system support. Gouda cheese provides approximately 25 grams of protein per 100 grams, making it a valuable source of protein for individuals following a vegetarian or low-meat diet.
Additionally, Gouda cheese is rich in calcium, a mineral necessary for maintaining strong bones and teeth. A 100-gram serving of Gouda cheese contains around 800 milligrams of calcium, which fulfills a significant portion of the recommended daily intake for adults. Adequate calcium intake is particularly important for children, adolescents, and older adults to support proper bone development and prevent conditions like osteoporosis.
Furthermore, Gouda cheese contains essential vitamins, including vitamin B12 and vitamin K2. Vitamin B12 is vital for nerve function, red blood cell production, and DNA synthesis. Since vitamin B12 is primarily found in animal products, Gouda cheese can be a valuable source for those following a vegetarian or vegan diet. Vitamin K2, on the other hand, is involved in blood clotting and bone metabolism. It aids in calcium absorption and helps direct calcium towards the bones, reducing the risk of arterial calcification.
Despite its nutritional benefits, Gouda cheese also poses some risks that need to be considered. One primary concern is its high saturated fat content. Gouda cheese contains approximately 30 grams of fat per 100 grams, with a significant portion being saturated fat. Consuming excessive amounts of saturated fat can raise blood cholesterol levels and increase the risk of heart disease. Therefore, moderation is key when incorporating Gouda cheese into a balanced diet, especially for individuals with existing cardiovascular conditions or those aiming to manage their weight.
Additionally, Gouda cheese is relatively high in sodium, with around 700 milligrams per 100 grams. Excessive sodium intake can contribute to high blood pressure and increase the risk of cardiovascular diseases. It is crucial to be mindful of overall sodium intake and consider opting for lower-sodium cheese varieties or consuming Gouda cheese in moderation.
Lastly, individuals with lactose intolerance or dairy allergies should exercise caution when consuming Gouda cheese. While Gouda cheese has lower lactose content compared to other dairy products, it still contains lactose, which can cause digestive discomfort for lactose-intolerant individuals. Those with dairy allergies should avoid Gouda cheese altogether to prevent allergic reactions.
In conclusion, Gouda cheese offers several nutritional benefits as a rich source of protein, calcium, vitamin B12, and vitamin K2. However, its high saturated fat and sodium content should be considered, especially for individuals with specific dietary needs or health conditions. As with any food, moderation and individual considerations are key to incorporating Gouda cheese into a balanced and healthy diet.