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Gouda cheese nutrition, glycemic index, calories, net carbs & more

Cheese, gouda
*all the values are displayed for the amount of 100 grams

Important nutritional characteristics for Gouda cheese

Gouda cheese
Glycemic index ⓘ Gi values are taken from various scientific sources. GI values less than 55 are considered as low. Values above 70 are considered as high.
27 (low)
Insulin index ⓘ
N/A
Calories
356
Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols
2.22 grams
Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs)
1 oz (28.35 grams)
Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral.
20 (acidic)
94% Calcium
93% Saturated Fat
92% Fats
91% Sodium
91% Phosphorus
Explanation: The given food contains more Calcium than 94% of foods. Note that this food itself is richer in Calcium than it is in any other nutrient. Similarly, it is relatively rich in Saturated Fat, Fats, Sodium, and Phosphorus.

Gouda cheese Glycemic index (GI)

Gi values are taken from various scientific sources. GI values less than 55 are considered as low. Values above 70 are considered as high.
27

Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 210% 9% 21% 234% 11% 107% 107% 12% 2% 80% 9%
Calcium: 700 mg of 1,000 mg 70%
Iron: 0.24 mg of 8 mg 3%
Magnesium: 29 mg of 420 mg 7%
Phosphorus: 546 mg of 700 mg 78%
Potassium: 121 mg of 3,400 mg 4%
Sodium: 819 mg of 2,300 mg 36%
Zinc: 3.9 mg of 11 mg 35%
Copper: 0.036 mg of 1 mg 4%
Manganese: 0.011 mg of 2 mg 0%
Selenium: 14.5 µg of 55 µg 26%
Choline: 15.4 mg of 550 mg 3%

Mineral chart - relative view

Calcium
700 mg
TOP 6%
Sodium
819 mg
TOP 9%
Phosphorus
546 mg
TOP 9%
Zinc
3.9 mg
TOP 24%
Magnesium
29 mg
TOP 34%
Selenium
14.5 µg
TOP 54%
Potassium
121 mg
TOP 78%
Choline
15.4 mg
TOP 80%
Copper
0.036 mg
TOP 86%
Iron
0.24 mg
TOP 87%
Manganese
0.011 mg
TOP 89%

Vitamin coverage chart

Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 34% 5% 15% 0% 8% 78% 2% 21% 19% 16% 193% 6%
Vitamin A: 563 IU of 5,000 IU 11%
Vitamin E : 0.24 mg of 15 mg 2%
Vitamin D: 0.5 µg of 10 µg 5%
Vitamin C: 0 mg of 90 mg 0%
Vitamin B1: 0.03 mg of 1 mg 3%
Vitamin B2: 0.334 mg of 1 mg 26%
Vitamin B3: 0.063 mg of 16 mg 0%
Vitamin B5: 0.34 mg of 5 mg 7%
Vitamin B6: 0.08 mg of 1 mg 6%
Folate: 21 µg of 400 µg 5%
Vitamin B12: 1.54 µg of 2 µg 64%
Vitamin K: 2.3 µg of 120 µg 2%

Vitamin chart - relative view

Vitamin B2
0.334 mg
TOP 22%
Vitamin A
563 IU
TOP 23%
Vitamin B12
1.54 µg
TOP 36%
Folate
21 µg
TOP 47%
Vitamin D
0.5 µg
TOP 48%
Vitamin K
2.3 µg
TOP 64%
Vitamin B6
0.08 mg
TOP 70%
Vitamin B5
0.34 mg
TOP 70%
Vitamin E
0.24 mg
TOP 72%
Vitamin B1
0.03 mg
TOP 82%
Vitamin B3
0.063 mg
TOP 94%
Vitamin C
0 mg
TOP 100%

Macronutrients chart

25% 27% 3% 41% 4%
Protein:
Daily Value: 50%
24.94 g of 50 g
50%
Fats:
Daily Value: 42%
27.44 g of 65 g
42%
Carbs:
Daily Value: 1%
2.22 g of 300 g
1%
Water:
Daily Value: 2%
41.46 g of 2,000 g
2%
Other:
3.94 g

Protein quality breakdown

Tryptophan Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 378% 266% 280% 282% 380% 206% 246% 298% 443%
Tryptophan: 352 mg of 280 mg 126%
Threonine: 930 mg of 1,050 mg 89%
Isoleucine: 1306 mg of 1,400 mg 93%
Leucine: 2564 mg of 2,730 mg 94%
Lysine: 2654 mg of 2,100 mg 126%
Methionine: 719 mg of 1,050 mg 68%
Phenylalanine: 1431 mg of 1,750 mg 82%
Valine: 1806 mg of 1,820 mg 99%
Histidine: 1032 mg of 700 mg 147%

Fat type information

68% 30% 3%
Saturated Fat: 17.614 g
Monounsaturated Fat: 7.747 g
Polyunsaturated fat: 0.657 g

Fiber content ratio for Gouda cheese

100%
Sugar: 2.22 g
Fiber: 0 g
Other: 0 g

All nutrients for Gouda cheese per 100g

Nutrient Value DV% In TOP % of foods Comparison
Calories 356kcal 18% 22% 7.6 times more than OrangeOrange
Protein 24.94g 59% 13% 8.8 times more than BroccoliBroccoli
Fats 27.44g 42% 8% 1.2 times less than CheeseCheese
Vitamin C 0mg 0% 100% N/ALemon
Net carbs 2.22g N/A 65% 24.4 times less than ChocolateChocolate
Carbs 2.22g 1% 67% 12.7 times less than RiceRice
Cholesterol 114mg 38% 9% 3.3 times less than EggEgg
Vitamin D 0.5µg 5% 48% 4.4 times less than EggEgg
Iron 0.24mg 3% 87% 10.8 times less than BeefBeef
Calcium 700mg 70% 6% 5.6 times more than MilkMilk
Potassium 121mg 4% 78% 1.2 times less than CucumberCucumber
Magnesium 29mg 7% 34% 4.8 times less than AlmondAlmond
Sugar 2.22g N/A 58% 4 times less than Coca-ColaCoca-Cola
Fiber 0g 0% 100% N/AOrange
Copper 0.04mg 4% 86% 3.9 times less than ShiitakeShiitake
Zinc 3.9mg 35% 24% 1.6 times less than BeefBeef
Phosphorus 546mg 78% 9% 3 times more than Chicken meatChicken meat
Sodium 819mg 36% 9% 1.7 times more than White BreadWhite Bread
Vitamin A 563IU 11% 23% 29.7 times less than CarrotCarrot
Vitamin A RAE 165µg 18% 26%
Vitamin E 0.24mg 2% 72% 6.1 times less than KiwifruitKiwifruit
Vitamin B1 0.03mg 3% 82% 8.9 times less than PeaPea
Vitamin B2 0.33mg 26% 22% 2.6 times more than AvocadoAvocado
Vitamin B3 0.06mg 0% 94% 152 times less than Turkey meatTurkey meat
Vitamin B5 0.34mg 7% 70% 3.3 times less than Sunflower seedSunflower seed
Vitamin B6 0.08mg 6% 70% 1.5 times less than OatOat
Vitamin B12 1.54µg 64% 36% 2.2 times more than PorkPork
Vitamin K 2.3µg 2% 64% 44.2 times less than BroccoliBroccoli
Folate 21µg 5% 47% 2.9 times less than Brussels sproutBrussels sprout
Saturated Fat 17.61g 88% 7% 3 times more than BeefBeef
Monounsaturated Fat 7.75g N/A 21% 1.3 times less than AvocadoAvocado
Polyunsaturated fat 0.66g N/A 55% 71.8 times less than WalnutWalnut
Tryptophan 0.35mg 0% 45% 1.2 times more than Chicken meatChicken meat
Threonine 0.93mg 0% 59% 1.3 times more than BeefBeef
Isoleucine 1.31mg 0% 48% 1.4 times more than SalmonSalmon
Leucine 2.56mg 0% 44% 1.1 times more than TunaTuna
Lysine 2.65mg 0% 45% 5.9 times more than TofuTofu
Methionine 0.72mg 0% 50% 7.5 times more than QuinoaQuinoa
Phenylalanine 1.43mg 0% 42% 2.1 times more than EggEgg
Valine 1.81mg 0% 42% 1.1 times less than Soybean rawSoybean raw
Histidine 1.03mg 0% 46% 1.4 times more than Turkey meatTurkey meat
Omega-3 - EPA 0g N/A 100% N/ASalmon
Omega-3 - DHA 0g N/A 100% N/ASalmon
Omega-3 - DPA 0g N/A 100% N/ASalmon

Check out similar food or compare with current

NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 356
% Daily Value*
42%
Total Fat 27g
82%
Saturated Fat 18g
Trans Fat g
38%
Cholesterol 114mg
36%
Sodium 819mg
1%
Total Carbohydrate 2g
0%
Dietary Fiber 0g
Total Sugars g
Includes ? g Added Sugars
Protein 25g
Vitamin D 20mcg 3%

Calcium 700mg 70%

Iron 0mg 0%

Potassium 121mg 4%

*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Health checks

Low in Cholesterol
limit break
 ⓘ Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
ok
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
limit break
 ⓘ Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sodium
limit break
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
 ⓘ While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source

Gouda cheese nutrition infographic

Gouda cheese nutrition infographic
Infographic link

References

The source of all the nutrient values on the page (excluding the main article and glycemic index text the sources for which are presented separately if present) is the USDA's FoodCentral. The exact link to the food presented on this page can be found below.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/171241/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.