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Home/Food Benefits/Gouda
Dairy

What Is Gouda Good For?

FoodData CentralUpdated 30 March 2026

Gouda is a dairy product. It is high in protein and rich in calcium. Discover the nutritional benefits and how gouda can support your health goals.

Gouda provides 99.7 calories, 7g protein, 0.6g carbohydrates, and 7.7g fat per oz (28g). It can be part of a balanced diet as part of a varied nutritional plan.

Key Benefits of Gouda

  • Low in carbohydrates, suitable for keto diets
  • Very low in sugar
  • Good source of vitamin B12 for nerve function
  • Good source of calcium (700mg per 100g, 54% DV)
  • Contains zinc for immune function and wound healing
  • Source of selenium, an important antioxidant mineral

Gouda Is Best For

Low-carb dietsBlood sugar managementBone health

Things to Consider

  • Higher in sodium (819mg per 100g) — watch intake if monitoring salt
  • Contains cholesterol (114mg per 100g)
  • Contains saturated fat (17.61g per 100g)

Complete Nutritional Profile

Per oz (28g)

99.7

cal

0.6g

carbs

7g

protein

7.7g

fat

0g

fiber

Related Foods

1% Milk

13 cal | 1g protein

2% Milk

488 cal | 32.2g protein

Activia Peach Yogurt

82 cal | 2.9g protein

Activia Strawberry Yogurt

88 cal | 3.5g protein

Learn More About Gouda

Is Gouda Healthy?Calories in GoudaCarbs in GoudaProtein in GoudaFat in GoudaFiber in GoudaAll Dairy

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