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Gouda cheese nutrition, glycemic index, calories and serving size

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)
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 PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower negative value is the more alkaline the effect is. 0 is neutral.
20 (acidic )
Calories
356
94% Calcium
93% Saturated Fat
92% Fats
91% Sodium
91% Cholesterol
Explanation: This food contains more Calcium than 94% of foods. More importantly, although there are several foods (6%) which contain more Calcium, this food itself is rich in Calcium more than it is in any other nutrient. Similarly it is relatively rich in Saturated Fat, Fats, Sodium and Cholesterol

Gouda cheese Glycemic index (GI)

27
Similar food data
27 Monterey Jack Monterey Jack
27 Brunost Brunost
27 Limburger Limburger

Gouda cheese nutrition infographic

Gouda cheese nutrition infographic
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Macronutrients chart

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

NEW NUTRITION FACTS LABEL

Nutrition Facts
___ servings per container
Serving Size ______________
Amount Per Serving
Calories 356
% Daily Value*
42%
Total Fat 27g
90%
Saturated Fat 18g
Trans Fat g
38%
Cholesterol 114mg
34%
Sodium 819mg
1%
TotalCarbohydrate 2g
0%
Dietary Fiber 0g
Total Sugars 2g
Includes ? g Added Sugars
Protein 25g
Vitamin D 20mcg 5%

Calcium 700mg 70%

Iron 0mg 0%

Potassium 121mg 3%

*
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
details
High level of Cholesterol may be dangerous for your health, especially if you suffer from cardio-vascular deseases.
No Trans Fats
ok
details
Trans fats tend to increase risk of coronary heart disease according to various studies. The National Academy of Sciences (NAS) states that trans fats increase levels of LDL and decrease levels of HDL. According to NAS trans fatty acid consumption should be as low as possible while consuming a nutritionally adequate diet.
Low in Saturated Fats
limit break
details
Dietary Guidelines for Americans 2015-2020 recommends using less than 10 percent of calories from saturated fats link
Low in Sodium
limit break
details
Extensive usage of sodium is not recommended for the people suffering from hypertonia.
Low in Sugars
ok
details
Using too much sugars can lead to weight gain or diabetes.

Mineral coverage chart

Calcium: 700 mg of 1,000 mg 70%
Iron: 0.24 mg of 18 mg 1%
Magnesium: 29 mg of 400 mg 7%
Phosphorus: 546 mg of 1,000 mg 55%
Potassium: 121 mg of 3,500 mg 3%
Sodium: 819 mg of 2,400 mg 34%
Zinc: 3.9 mg of 15 mg 26%
Copper: 0.036 mg of 2 mg 2%
Manganese: 0.011 mg of 2 mg 1%
Selenium: 14.5 µg of 70 µg 21%
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 mg
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: 563 IU of 5,000 IU 11%
Vitamin E : 0.24 mg of 20 mg 1%
Vitamin D: 0.5 µg of 10 µg 5%
Vitamin C: 0 mg of 60 mg 0%
Vitamin B1: 0.03 mg of 2 mg 2%
Vitamin B2: 0.334 mg of 2 mg 20%
Vitamin B3: 0.063 mg of 20 mg 0%
Vitamin B5: 0.34 mg of 10 mg 3%
Vitamin B6: 0.08 mg of 2 mg 4%
Folate, total: 21 µg of 400 µg 5%
Vitamin B12: 1.54 µg of 6 µg 26%
Vitamin K: 2.3 µg of 80 µg 3%
Folic acid (B9): 0 µg of 400 µg 0%

Vitamin chart - relative view

Vitamin B2
0.334 µg
TOP 22%
Vitamin A
563 µg
TOP 23%
Vitamin B12
1.54 µg
TOP 36%
Folate, total
21 µg
TOP 47%
Vitamin D
0.5 µg
TOP 48%
Vitamin K
2.3 µg
TOP 64%
Vitamin B6
0.08 µg
TOP 70%
Vitamin B5
0.34 µg
TOP 70%
Vitamin E
0.24 µg
TOP 72%
Vitamin B1
0.03 µg
TOP 82%
Vitamin B3
0.063 µg
TOP 94%
Folic acid (B9)
0 µg
TOP 100%
Vitamin C
0 µg
TOP 100%

Protein quality breakdown

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

Saturated Fat: 17.614 g
Monounsaturated Fat: 7.747 g
Polyunsaturated fat: 0.657 g

Fiber content / ratio for Gouda cheese

Sugars: 2.22 g
Fiber: 0 g

All nutrients for Gouda cheese per 100g

Nutrient DV% In TOP % of foods Value Comparison
Protein 59% 13% 24.94g 8.8 times more than Broccoli
Fats 42% 8% 27.44g 1.2 times less than Cheese
Carbs 1% 67% 2.22g 12.7 times less than Rice
Calories 14% 22% 356kcal 7.6 times more than Orange
Sugars 2% 58% 2.22g 4 times less than Coca-Cola
Fiber 0% 100% 0g N/A
Calcium 70% 6% 700mg 5.6 times more than Milk
Iron 1% 87% 0.24mg 10.8 times less than Beef
Magnesium 7% 34% 29mg 4.8 times less than Kidney bean
Phosphorus 78% 9% 546mg 3 times more than Chicken meat
Potassium 3% 78% 121mg 1.2 times less than Cucumber
Sodium 34% 9% 819mg 1.7 times more than White Bread
Zinc 35% 24% 3.9mg 1.6 times less than Beef
Copper 0% 86% 0.04mg 3.9 times less than Shiitake
Vitamin A 11% 23% 563IU 29.7 times less than Carrot
Vitamin E 2% 72% 0.24mg 6.1 times less than Kiwifruit
Vitamin D 5% 48% 0.5µg 4.4 times less than Egg
Vitamin C 0% 100% 0mg N/A
Vitamin B1 2% 82% 0.03mg 8.9 times less than Pea
Vitamin B2 20% 22% 0.33mg 2.6 times more than Avocado
Vitamin B3 0% 94% 0.06mg 152 times less than Turkey meat
Vitamin B5 3% 70% 0.34mg 3.3 times less than Sunflower seed
Vitamin B6 4% 70% 0.08mg 1.5 times less than Oat
Folate, total 5% 47% 21µg 2.9 times less than Brussels sprout
Vitamin B12 26% 36% 1.54µg 2.2 times more than Pork
Vitamin K 3% 64% 2.3µg 44.2 times less than Broccoli
Folic acid (B9) 0% 100% 0µg N/A
Tryptophan 0% 45% 0.35mg 1.2 times more than Chicken meat
Threonine 0% 59% 0.93mg 1.3 times more than Beef
Isoleucine 0% 48% 1.31mg 1.4 times more than Salmon
Leucine 0% 44% 2.56mg 1.1 times more than Tuna
Lysine 0% 45% 2.65mg 5.9 times more than Tofu
Methionine 0% 50% 0.72mg 7.5 times more than Quinoa
Phenylalanine 0% 42% 1.43mg 2.1 times more than Egg
Valine 0% 42% 1.81mg 1.1 times less than Soybean
Histidine 0% 46% 1.03mg 1.4 times more than Turkey meat
Cholesterol 38% 9% 114mg 3.3 times less than Egg
Saturated Fat 88% 7% 17.61g 3 times more than Beef
Monounsaturated Fat 0% 21% 7.75g 1.3 times less than Avocado
Polyunsaturated fat 0% 55% 0.66g 71.8 times less than Walnut

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 seperately if present) is the USDA's FoodCentral. The exact link of 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.