Patrick Oconnell
Goat cheese is a nutritious and delicious dairy product with many health benefits. It is packed with vitamins, minerals, and healthy fats, and is a good source of protein. With its distinct creamy flavour and varying textures, goat cheese is a popular choice for many. But how many calories are in 4 oz of plain goat cheese? And what are the other nutritional benefits of this cheese?
| Characteristics | Values |
|---|---|
| Calories | 291 |
| Calories per gram | 2.31 |
| Carbohydrates | 0 grams |
| Protein | 28% |
| Fat | 72% |
| Vitamin A | 8% of RDI |
| Vitamin B2 (Riboflavin) | 11% of RDI |
| Vitamin B3 (Niacin) | Selenium, Magnesium |
| Calcium | 8% of RDI |
| Phosphorus | 10% of RDI |
| Copper | 8% of RDI |
| Iron | 3% of RDI |
| Selenium | Yes |
| Magnesium | Yes |
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What You'll Learn
Goat cheese nutrition facts
Goat cheese, also known as chèvre, is a nutritious dairy product made from goat's milk. It has a distinct, creamy flavour and comes in a variety of textures, from soft and spreadable to salty and crumbly. With its lower lactose levels, it is a better option for those with an intolerance to cow's milk and is also hypoallergenic.
Goat cheese is a good source of vitamins, minerals and healthy fats. In terms of macronutrients, it is low in carbohydrates, medium in proteins and high in fats. Specifically, 2 tablespoons of goat cheese contain 80 calories, with a macronutrient breakdown of 5% carbs, 73% fat, and 22% protein. To put this in context, there are 291 calories in 4 oz (113 grams) of soft goat cheese.
Goat cheese has been found to reduce hunger and increase feelings of fullness compared to cow’s milk products. This could be beneficial for weight loss. Furthermore, goat's milk products have been shown to reduce inflammation in the body.
Overall, goat cheese is a delicious and nutritious addition to many dishes, offering a range of health benefits and a unique flavour. It is a versatile cheese that can be enjoyed in a variety of forms, making it a great option for those looking for a dairy product that differs from traditional cow's milk cheese.
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Goat cheese calories per ounce
Goat cheese, also known as chèvre, is a nutritious dairy product made from goat's milk. It comes in a variety of flavours and textures, from soft and spreadable to salty and crumbly. The nutritional content of goat cheese varies depending on the processing method, such as aging or curing. However, all types of goat cheese are a good source of protein, healthy fats, vitamins, and minerals.
One ounce (28 grams) of soft-style goat cheese contains approximately 75 calories. This serving size provides 6 grams of protein, along with a combination of calcium, phosphorus, and copper, which are essential for healthy bones. Goat cheese also contains healthy fats, including medium-chain fatty acids, which can improve satiety and aid in weight loss. These fatty acids have antibacterial properties and may contribute to increased satiety.
The macronutrient breakdown of goat cheese is 0% carbohydrates, 72% fat, and 28% protein. Goat cheese is also a good source of selenium, magnesium, and niacin (vitamin B3). It provides 8% of the recommended daily intake (RDI) of vitamin A, 11% of riboflavin (vitamin B2), 8% of calcium, 10% of phosphorus, and 3% of iron.
While the recommended serving size for goat cheese is small, just one ounce provides a significant amount of nutrients. Goat cheese is also a good option for those following a keto or ketosis diet, as it is very low in carbohydrates. Additionally, its lower levels of lactose make it a better choice for individuals with an intolerance to cow's milk.
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Goat cheese macronutrients
Goat cheese is a nutritious dairy product with a range of vitamins, minerals, and healthy fats. It is also a good source of protein. The nutritional content varies depending on the processing method used, such as aging or curing. For example, softer cheeses tend to contain more lactose than hard, aged cheeses.
Goat cheese is a good option for those with lactose intolerance as it contains less lactose than cow's milk. It is also hypoallergenic and digested differently, which may be beneficial for those allergic to cow's milk. The protein structure in goat's milk also differs from that of cow's milk, contributing to its unique nutritional profile.
The fatty acids in goat's milk have antibacterial qualities and can increase satiety, aiding in weight loss. Additionally, goat cheese contains beneficial probiotics, which promote digestive health, reduce inflammation, and boost immunity. The high-fat content and hard texture of cheese protect these probiotics during digestion, ensuring they reach the gut intact.
A one-ounce (28-gram) serving of soft goat cheese provides 6 grams of protein, along with calcium, phosphorus, and copper, which are essential for bone health. It is also a source of selenium, magnesium, and niacin (vitamin B3). With 261 calories per 100 grams, goat cheese is considered a medium-calorie density food. It is very low in carbohydrates and high in fats, making it suitable for keto diets.
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Goat cheese health benefits
There are about 291 calories in 4 ounces of goat cheese. While goat cheese is high in fat and calories, it also has many health benefits.
Goat cheese is a nutritious dairy product packed with vitamins, minerals, protein, and healthy fats. It is a good source of calcium, an essential nutrient for bones, teeth, and organs. A diet high in calcium can prevent osteoporosis and other bone disorders. Goat cheese also contains vitamin A, vitamin B2 (riboflavin), phosphorus, and selenium, a trace mineral that helps the body break down DNA-damaging peroxides, which may lower the risk of cancer, thyroid disease, and cardiovascular disease.
Goat cheese is also rich in medium-chain fatty acids, which are rapidly absorbed by the body and used as energy, rather than being stored as fat. These fatty acids have anti-inflammatory properties and may help reduce hunger and improve satiety. Goat's milk contains more medium-chain fatty acids than cow's milk, including capric acid and caprylic acid, which have been shown to have antibacterial properties and may help combat acne-causing bacteria.
Goat cheese also contains beneficial probiotics, a type of healthy bacteria that improves digestive health, boosts immunity, and reduces inflammation. Probiotics compete with unhealthy bacteria in the intestines, improving the effectiveness of the immune system and reducing vulnerability to illness.
Additionally, goat cheese is easier to digest for those with mild lactose intolerance or sensitive stomachs due to its lower levels of lactose and unique protein structure. It is a hypoallergenic alternative for those allergic to cow's milk and can be a suitable choice for individuals with sensitivities to cow's milk products.
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Goat cheese serving size
Goat cheese, or chèvre, is a nutritious and creamy dairy product made from goat's milk. It has a distinct flavour and comes in a variety of textures, from soft and spreadable to salty and crumbly. With its impressive nutrient content, goat cheese offers a good amount of healthy fats, protein, vitamins, and minerals.
When it comes to serving size, the recommended amount of goat cheese is considered small, with one ounce (28 grams) providing a substantial amount of nutrients. This one-ounce serving delivers six grams of protein, as well as important minerals like calcium, phosphorus, and copper, which are essential for maintaining healthy bones. Goat cheese also contains selenium, magnesium, and niacin (vitamin B3).
The calorie count for a one-ounce (28-gram) serving of goat cheese crumbles is approximately 80 calories, with 45 of those calories coming from fat. On the other hand, 113 grams (which is close to four ounces) of soft goat cheese contains 291 calories. This amount of cheese has 261 calories per 100 grams, classifying it as a medium-calorie density food.
While the specific serving size may vary depending on individual dietary needs and preferences, incorporating goat cheese into your meals can provide numerous health benefits. Its versatility makes it a delicious addition to both sweet and savoury dishes, enhancing their flavour and texture. Goat cheese pairs well with honey and fruit in desserts, and it's also a safe option for those with an intolerance to cow's milk.
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Frequently asked questions
There are about 300 calories in 4 oz of plain goat cheese.
Goat cheese is a good source of protein, healthy fats, vitamins and minerals. It is also a good source of calcium, phosphorus, and copper, which are essential for healthy bones.
Goat cheese has a medium calorie density with 261 calories per 100 grams, compared to other types of cheese that can range from low to high calorie density.
