Gouda Cheese Nutritional Value And Analysis

Nutrition Facts

Serving size 100g

Amount per serving

Calories 356

% Daily Value *

Total Fat 27g %42

Saturated Fat 18g %88

Trans Fat ~g

Cholesterol 114mg %0

Sodium 819mg %54

Total Carbohydrate 2g %0

Dietary Fiber 0g %0

Total Sugars 2g

Protein 25g

Vitamin D 20.0IU %3

Calcium 700.0mg %53

Iron 0.2mg %1

Potassium 121mg %3

Phosphorus 546.0mg %54

* 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.

Vitamins in gouda cheese

Vitamin C 0.0mg %0

Vitamin B3 (Niacin) 0.1mg %0

Vitamin E 0.2mg %2

Vitamin K 2.3µg %2

Vitamin B1 (Thiamin) 0.0mg %3

Choline, total 15.4mg %3

Vitamin D 20.0IU %3

Vitamin B6 0.1mg %6

Vitamin B5 (Pantothenic acid) 0.3mg %7

Vitamin A 563.0IU %19

Vitamin B2 (Riboflavin) 0.3mg %26

Vitamin B12 1.5µg %64

Minerals in gouda cheese

Manganese 0.0mg %0

Iron 0.2mg %1

Potassium 121.0mg %3

Copper 0.0mg %4

Magnesium 29.0mg %7

Selenium 14.5µg %26

Zinc 3.9mg %28

Calcium 700.0mg %54

Phosphorus 546.0mg %55

Sodium 819.0mg %55

Amino Acids in gouda cheese

Threonine 0.9g %83

Cystine 0.3g %83

Isoleucine 1.3g %87

Leucine 2.6g %88

Methionine 0.7g %92

Valine 1.8g %93

Tryptophan 0.4g %117

Lysine 2.7g %118

Histidine 1.0g %138

Phenylalanine 1.4g %153

Tyrosine 1.5g %155

Fatty Acids in gouda cheese

DHA 0.00g %0

EPA 0.00g %0

DPA 0.00g %0

Omega-3 0.00g %0

"~" is missing data | Data Source

Macronutrients ratio

Carbohydrate Quality Score

Carbohydrates are made up of three components: fiber, starch, and sugar. Our score is based on Harvard research and our data analysis.

The Carbohydrate Quality Score of gouda cheese is 0.0/100 which makes it a low quality carbohydrate food.


Protein Completeness

A protein is called complete when, proportionally to its overall amino-acid content, it has enough of each essential amino acids.

Gouda Cheese has a complete source of protein.

amino acid mg/kg of BW mg/g of protein
Threonine 23 37
Isoleucine 30 52
Leucine 59 103
Valine 39 72
Tryptophan 6 14
Lysine 45 106
Histidine 15 41
Met+Cys 22 39
Phe+Tyr 30 115

Protein Energy Ratio

Improving the protein energy ratio of your diet can be an effective strategy of increasing your diet quality an may potentially lead to weight loss.

The protein energy ratio in gouda cheese is 2.8 which makes it a low P:E food.

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Energy density (ED)

Lowering the energy density of your food can be an effective strategy for the prevention and treatment of obesity without focusing on calorie intake.

The energy density of gouda cheese is 3.6 which makes it a medium energy density food.

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How nutritious is this food?

Micronutrients in gouda cheese as % of Recommended Daily Intake per serving.

Complementary Nutrient Boosters

Here are the top ten popular foods that provide more of the nutrients that gouda cheese is lacking.

Nutrient Density Score for gouda cheese is 14/100 low).

The Nutrient Density Score tells you how much of the essential minerals, vitamins, amino acids and fatty acids you get per calorie. It helps you get the nutrients you need without consuming excess energy.

nutrient density score


Micronutrient Ratios

Advising the ratios of micronutrients in a complete diet maybe more informative than each single nutrient on its own. The table below shows major micronutrient ratios for gouda cheese

Nutrient Ratio Value Ideal Ratio
Omega6:Omega3 N/A <4
Zinc:Copper 108.33 <12
Potassium:Sodium 0.15 >2
Caclcium:Magnesium 24.14 <2
Iron:Copper 5.56 <15
Calcium:Phosphorus 1.28 >1.3

Satiety Score

Satiety Score is a mathematical prediction of satiety based on macronutrients and micronutrients analysis of 650,000+ days of food logs.

satiety 52%

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Satiety Boosters

If you are trying to lose weight we created a list of TOP similar foods that will keep your hunger at bay.

This food is not insulinogenic with high insulin load.

Our insulinogenic formula determines the degree that food will raise your insulin levels in the short term.

27% of insulinogenic calories