Gouda
A semi-hard Dutch cheese and one of the better food sources of vitamin K2.
Nutrition per 100 g
Standardised to 100 g of gouda for fair comparison. Typical serving: 30 g — 101 kcal per 30 g serving.
| Nutrient | Per 100 g | Per serving (30 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 337 kcal | 101 kcal | 100 kcal |
| Protein | 23.3 g | 7 g | 6.9 g |
| Carbohydrate | 2.3 g | 0.7 g | 0.7 g |
| Fat | 26 g | 7.8 g | 7.7 g |
| Fibre | 0 g | 0 g | 0 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of gouda, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (30 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin A | 165 µg | 49.5 µg | 18% |
| Vitamin C | 0 mg | 0 mg | 0% |
| Vitamin D | 0.5 µg | 0.15 µg | 3% |
| Vitamin E | 0.24 mg | 0.072 mg | 2% |
| Vitamin K | 2.3 µg | 0.69 µg | 2% |
| Thiamin | 0.03 mg | 0.009 mg | 3% |
| Riboflavin | 0.33 mg | 0.099 mg | 25% |
| Niacin | 0.063 mg | 0.019 mg | <1% |
| Vitamin B6 | 0.08 mg | 0.024 mg | 5% |
| Folate | 21 µg | 6.3 µg | 5% |
| Vitamin B12 | 1.5 µg | 0.45 µg | 63% |
| Pantothenic acid | 0.34 mg | 0.1 mg | 7% |
| Choline | 15.4 mg | 4.6 mg | 3% |
| Minerals | |||
| Calcium | 700 mg | 210 mg | 54% |
| Iron | 0.24 mg | 0.072 mg | 1% |
| Magnesium | 29 mg | 8.7 mg | 7% |
| Phosphorus | 546 mg | 164 mg | 44% |
| Potassium | 121 mg | 36.3 mg | 3% |
| Sodium | 819 mg | 246 mg | 36% |
| Zinc | 3.9 mg | 1.2 mg | 35% |
| Selenium | 14.5 µg | 4.4 µg | 26% |
| Copper | 0.036 mg | 0.011 mg | 4% |
| Manganese | 0.011 mg | 0.003 mg | <1% |
Source: USDA FoodData Central — Cheese, gouda
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat gouda?
- Notable vitamin K2 alongside calcium.
- Aged versions are naturally very low in lactose.
How to include it
- Grate over vegetables and grain bowls.
- Pair with fruit for a balanced snack.
Things to consider
- High in saturated fat and sodium.
- Easy to eat well past a 30 g portion.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
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