Andy Montoya
Goat cheese is a delicious and creamy cheese with a rich, earthy flavour. It is a popular choice for those who are lactose intolerant as it is often lower in lactose than other cheeses. But how many calories are in a slice of goat cheese? Well, that depends on the type of goat cheese and the size of the slice. A slice of hard goat cheese contains approximately 128 calories, while a softer goat cheese may contain closer to 70-108 calories per slice.
| Characteristics | Values |
|---|---|
| Calories | 70-128 |
| Total Fat | 5g-8.7g |
| Saturated Fat | 3.5g |
| Trans Fat | 0g |
| Cholesterol | 25mg |
| Sodium | 75mg |
| Total Carbohydrates | 0.2g-1g |
| Fibre | 0g |
| Sugar | 0g |
| Protein | 4g-7.1g |
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What You'll Learn
- Goat cheese nutrition facts: calories, fat, protein, carbs, vitamins, and minerals
- Health benefits: probiotics, lactose intolerance, and hypoallergenic properties
- Goat cheese types: fresh, soft, aged, cheddar, brie, salty, crumbly
- Serving size: one ounce (28 grams) provides beneficial nutrients
- Recipes: appetizers, snacks, dinners, desserts, and more
Goat cheese nutrition facts: calories, fat, protein, carbs, vitamins, and minerals
A single serving of goat cheese, weighing 28 grams or 1 ounce, delivers 6 grams of protein, along with calcium, phosphorus, copper, selenium, magnesium, and niacin (vitamin B3). Goat cheese is also a source of probiotics, which are beneficial bacteria that promote digestive health, reduce inflammation, and boost immunity.
Goat cheese is composed mostly of fat and protein, with fat accounting for 73% of its macronutrients and protein making up 27%. A 365 Everyday Value slice of goat cheese contains 80 calories, while a 30-gram slice can contain 108 calories. This makes goat cheese a low-calorie option compared to many hard cheeses.
Goat cheese is also a good source of healthy fats, particularly medium-chain fatty acids, which are metabolized faster than the fats in cow's cheese, contributing to improved metabolism and weight loss. These fatty acids also have antibacterial qualities and may increase satiety, making you feel fuller faster.
In addition to the above, goat cheese contains other essential vitamins and minerals, including vitamins A and B2 (riboflavin), which play a role in maintaining a healthy immune system and the production of new cells. Goat cheese is also a good source of calcium, which helps build and strengthen bones, teeth, and organs, and may offer protection against cancer, diabetes, and high blood pressure.
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Health benefits: probiotics, lactose intolerance, and hypoallergenic properties
A slice of goat cheese typically contains around 108 calories. However, the calorie count can vary depending on the weight of the slice, ranging from 90 to 107 calories per slice in some cases.
Now, let's discuss the health benefits of goat cheese in detail, focusing on probiotics, lactose intolerance, and hypoallergenic properties:
Probiotics
Goat cheese is a rich source of beneficial probiotics, which are friendly bacteria that have positive effects on health. Probiotics in goat cheese include L. acidophilus and L. plantarum. These probiotics compete with unhealthy bacteria in the intestines, improving digestive health and boosting the immune system. Cheese, in particular, is an excellent carrier of probiotics due to its high-fat content and hard texture, which protect the probiotics during digestion.
Lactose Intolerance
Goat cheese is often better tolerated by individuals with lactose intolerance due to its lower lactose content compared to cow's cheese. Many people who are lactose intolerant report being able to consume goat cheese without issues, although individual experiences may vary. The chemical structure of goat's milk is also more similar to human milk, making it a good option for those with lactose or cow's milk intolerance.
Hypoallergenic Properties
Goat cheese is considered hypoallergenic as it is digested differently than cow's milk. It contains only A2 beta-casein, while cow's milk contains both A1 and A2 beta-casein. This difference makes goat cheese and milk easier to digest for some people who may have issues with cow's milk products.
In addition to these benefits, goat cheese is also a good source of protein, healthy fats, vitamins, and minerals. It is high in calcium, phosphorus, and copper, which are essential for bone health. The fatty acids in goat cheese are also metabolized faster, contributing to a feeling of fullness and aiding in weight loss.
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Goat cheese types: fresh, soft, aged, cheddar, brie, salty, crumbly
A single slice of goat cheese contains around 80 calories, with a macronutrient breakdown of 0% carbs, 73% fat, and 27% protein. Goat cheese is incredibly versatile, and comes in a variety of textures and flavours.
Fresh
Fresh goat cheese, also known as chèvre, has a tangy, creamy, and slightly citrusy flavour. It has a similar texture to cream cheese, but with a different fat content, resulting in a less viscous mouthfeel. It is a common ingredient in salads, sandwiches, pizzas, calzones, and savoury tarts. It can also be used in desserts, such as cheesecakes and chocolate hazelnut moon pies.
Soft
Soft goat cheeses, such as those in the style of brie, have a milky sweetness and light citrus notes. They are moist and soft, with a cakey interior and a gooey creamline. These cheeses can be spreadable, with a floppy, smooth, and slippery texture.
Aged
Aged goat cheeses are pressed hard for a minimum of 10 days, resulting in a harder texture as the moisture dries out. The flavour profile of aged goat cheese is more complex and less acidic than fresh goat cheese, ranging from nutty and earthy to rich and buttery. Blue goat cheese, a type of aged goat cheese, is made by mixing blue mould into the curds, resulting in a sharper, earthier, and more pungent flavour than cow's milk cheese.
Cheddar
Cheddar goat cheese has a sharp and fruity flavour with a distinctive goaty tang. It offers a unique twist on the traditional variety, combining the familiar sharpness of cheddar with the distinctive taste of goat's milk.
Brie
Goat's milk brie is similar to its cow milk counterpart but with a milder flavour and a thinner rind. It has a sweet and delicate flavour, with a slight citrus tang and a creamy texture.
Salty
Some goat cheeses are noted for their salty flavour, such as Humboldt Fog, which is dusted in vegetable ash and has a flaky cheesecake texture. Salty goat cheeses can also be created by washing the cheese in brine, which imparts a signature "funk" and an orange rind.
Crumbly
Goat cheese crumble, or chevré with reduced moisture content, can be achieved by draining the cheese more thoroughly. It still retains its fresh characteristics but with a crumblier texture.
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Serving size: one ounce (28 grams) provides beneficial nutrients
Goat cheese is a nutrient-dense food, and a serving size of one ounce (28 grams) packs several beneficial nutrients. This serving size contains approximately 70 to 128 calories, depending on the type of goat cheese. For example, hard goat cheese tends to have a higher calorie count.
In terms of macronutrients, goat cheese is particularly high in fat and protein. A serving provides around 5 grams of total fat, including 3.5 grams of saturated fat. This amounts to about 6% and 18% of your daily value (DV) for total fat and saturated fat, respectively, based on a 2,000-calorie diet. Additionally, you can expect to consume about 4 grams of protein, contributing to the building and repair of body tissues.
Goat cheese also offers a range of micronutrients, including essential vitamins and minerals. A one-ounce serving provides small amounts of calcium, which supports bone health, and vitamin D, which plays a role in immune function and calcium absorption. Although the amounts of these micronutrients in a single serving are relatively low, they can add up to meaningful amounts when consumed regularly.
Furthermore, goat cheese is a good source of sodium, with 75 milligrams per serving, contributing to 3% of your daily value. This mineral is crucial for maintaining fluid balance and nerve function in the body. Additionally, goat cheese contains small amounts of potassium, which is important for healthy blood pressure and muscle function, with 40 milligrams per serving.
While the focus here is on the beneficial nutrients in goat cheese, it's important to note that a serving size of one ounce (28 grams) also contains varying amounts of cholesterol and trans fat, which should be consumed in moderation as part of a balanced diet. Overall, goat cheese is a nutrient-rich food that can contribute to a healthy diet when enjoyed in appropriate portions.
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Recipes: appetizers, snacks, dinners, desserts, and more
Appetizers and Snacks
Goat cheese is a versatile ingredient that can be baked, fried, or spread. Here are some appetizer ideas:
- Goat cheese crostini: Toast slices of olive oil-drizzled bread, spread goat cheese over each piece, and top with sautéed or roasted vegetables, herbs, or fruit.
- Fried goat cheese with honey and black pepper: A crispy-on-the-outside, creamy-on-the-inside treat.
- Goat cheese dip: Blend goat cheese with vinegar and oil to make a creamy dip for crackers or vegetables.
- Goat cheese pizza: Top a pizza base with tangy goat cheese, sharp Parmesan, tender sautéed eggplant, and bold pesto.
- Goat cheese quesadillas: Try a pear, bacon, and goat cheese quesadilla, or fill a tortilla with goat cheese, brown rice, and creamy chèvre, and wrap in a grape leaf.
Dinners
Goat cheese can be used as a decadent ingredient in a variety of dinners:
- Cauliflower with a zingy sauce of whipped goat cheese, feta, cream cheese, and cream.
- Herbed Goat Cheese and Root Vegetable Galette: Tangy goat cheese is mashed with herbs and spread over whole-wheat pastry dough.
- Baked goat cheese salad: Bread goat cheese for a crisp exterior and bake it to create a warm salad.
- Pasta: Combine goat cheese, Parmesan, milk, and pasta-cooking water to create a rich sauce for fettuccine. Alternatively, top pasta with smoky pimentón de la Vera, toasted almonds, and goat cheese, or try a combination of sautéed eggplant, pesto, and goat cheese.
Desserts
Goat cheese can also be used in desserts to create unique and tasty treats:
- Goat Cheese, Honey & Pistachio Mini Cheesecakes with Meyer Lemon Cream: Combine goat cheese, sugar, crème fraîche, honey, vanilla, salt, and eggs in a food processor. For the crust, blend pistachios and sugar, then stir in melted butter.
- Goat cheese ice cream: Serve with toppings such as roasted figs or sautéed dates.
- Goat cheese and thyme snacking cookies: A savory take on thumbprint cookies.
- Vanilla custard: Blend cooked custard with goat cheese and lemon juice for a tangy, creamy pudding.
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Frequently asked questions
The number of calories in a slice of goat cheese varies depending on the type of cheese and the size of the slice. A slice can contain between 80 and 128 calories.
A slice of goat cheese is around 70% fat and 30% protein, with very few carbs and no alcohol.
Goat cheese tends to have slightly fewer calories than cheeses made from cow's milk due to its lower lactose content.
Yes, the calorie count can vary depending on the processing method used, such as aging or curing. Harder goat cheeses tend to have a higher calorie count.
A slice of goat cheese contributes around 4-6% of the daily recommended value of 2000 calories.
