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
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)
Calcium
Saturated Fat
Fats
Sodium
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.
Mineral coverage chart
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:
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
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:
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
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 Orange
|
| Protein | 24.94g | 59% | 13% |
8.8 times more than Broccoli
|
| Fats | 27.44g | 42% | 8% |
1.2 times less than Cheese
|
| Vitamin C | 0mg | 0% | 100% |
N/A
|
| Net carbs | 2.22g | N/A | 65% |
24.4 times less than Chocolate
|
| Carbs | 2.22g | 1% | 67% |
12.7 times less than Rice
|
| Cholesterol | 114mg | 38% | 9% |
3.3 times less than Egg
|
| Vitamin D | 0.5µg | 5% | 48% |
4.4 times less than Egg
|
| Iron | 0.24mg | 3% | 87% |
10.8 times less than Beef
|
| Calcium | 700mg | 70% | 6% |
5.6 times more than Milk
|
| Potassium | 121mg | 4% | 78% |
1.2 times less than Cucumber
|
| Magnesium | 29mg | 7% | 34% |
4.8 times less than Almond
|
| Sugar | 2.22g | N/A | 58% |
4 times less than Coca-Cola
|
| Fiber | 0g | 0% | 100% |
N/A
|
| Copper | 0.04mg | 4% | 86% |
3.9 times less than Shiitake
|
| Zinc | 3.9mg | 35% | 24% |
1.6 times less than Beef
|
| Phosphorus | 546mg | 78% | 9% |
3 times more than Chicken meat
|
| Sodium | 819mg | 36% | 9% |
1.7 times more than White Bread
|
| Vitamin A | 563IU | 11% | 23% |
29.7 times less than Carrot
|
| Vitamin A RAE | 165µg | 18% | 26% | |
| Vitamin E | 0.24mg | 2% | 72% |
6.1 times less than Kiwifruit
|
| Vitamin B1 | 0.03mg | 3% | 82% |
8.9 times less than Pea
|
| Vitamin B2 | 0.33mg | 26% | 22% |
2.6 times more than Avocado
|
| Vitamin B3 | 0.06mg | 0% | 94% |
152 times less than Turkey meat
|
| Vitamin B5 | 0.34mg | 7% | 70% |
3.3 times less than Sunflower seed
|
| Vitamin B6 | 0.08mg | 6% | 70% |
1.5 times less than Oat
|
| Vitamin B12 | 1.54µg | 64% | 36% |
2.2 times more than Pork
|
| Vitamin K | 2.3µg | 2% | 64% |
44.2 times less than Broccoli
|
| Folate | 21µg | 5% | 47% |
2.9 times less than Brussels sprout
|
| Saturated Fat | 17.61g | 88% | 7% |
3 times more than Beef
|
| Monounsaturated Fat | 7.75g | N/A | 21% |
1.3 times less than Avocado
|
| Polyunsaturated fat | 0.66g | N/A | 55% |
71.8 times less than Walnut
|
| Tryptophan | 0.35mg | 0% | 45% |
1.2 times more than Chicken meat
|
| Threonine | 0.93mg | 0% | 59% |
1.3 times more than Beef
|
| Isoleucine | 1.31mg | 0% | 48% |
1.4 times more than Salmon
|
| Leucine | 2.56mg | 0% | 44% |
1.1 times more than Tuna
|
| Lysine | 2.65mg | 0% | 45% |
5.9 times more than Tofu
|
| Methionine | 0.72mg | 0% | 50% |
7.5 times more than Quinoa
|
| Phenylalanine | 1.43mg | 0% | 42% |
2.1 times more than Egg
|
| Valine | 1.81mg | 0% | 42% |
1.1 times less than Soybean raw
|
| Histidine | 1.03mg | 0% | 46% |
1.4 times more than Turkey meat
|
| Omega-3 - EPA | 0g | N/A | 100% |
N/A
|
| Omega-3 - DHA | 0g | N/A | 100% |
N/A
|
| Omega-3 - DPA | 0g | N/A | 100% |
N/A
|
Check out similar food or compare with current
NUTRITION FACTS LABEL
Nutrition Facts
___servings per container
Serving Size ______________
Serving Size ______________
Amount Per 100g
Calories 356
% Daily Value*
42%
Total Fat
27g
82%
Saturated Fat 18g
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
ⓘ
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
ⓘ
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ⓘ
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 Sugars
ⓘ
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
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.