Bushra Griffith
Gouda cheese, originating from a village in southern Holland, is a rich, buttery, and slightly sweet variety of cheese. It is a good source of calcium and protein, with 1-ounce (28 grams) providing 10% or more of the daily value for calcium, phosphorus, zinc, and vitamin B12. However, it is also high in saturated fat and sodium, which may be a concern for those with high blood pressure or chronic kidney disease. In this article, we will explore the nutritional content and health benefits of gouda cheese, as well as provide insights into how a 1-ounce portion of this cheese typically looks and can be incorporated into various dishes.
| Characteristics | Values |
|---|---|
| Calories | 91-101 |
| Protein | 7.1 g |
| Fat | 7.8 g |
| Sodium | 232 mg |
| Carbohydrates | 0.6 g |
| Sugar | 0.6 g |
| Saturated Fat | 5 g |
| Monounsaturated Fat | 2.2 g |
| Polyunsaturated Fat | 0.8 g |
| Cholesterol | 32 mg |
| Calcium | 10% DV |
| Phosphorus | 10% DV |
| Zinc | 10% DV |
| Vitamin B12 | 10% DV |
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What You'll Learn
Gouda cheese nutrition: 101 calories, 7.1g protein, 7.8g fat, 232mg sodium
Gouda cheese, originating from a village in southern Holland, is a tasty treat with a rich, buttery, and slightly sweet flavour. It has a smooth, creamy texture and is extremely versatile, being used in sandwiches, baked dishes, salads, and vegetable dishes.
Now, let's delve into the nutrition facts for 1 ounce (28.35 grams) of this delicious cheese:
Calories:
Gouda cheese is calorie-dense, with 101 calories per ounce. This calorie density can add up quickly, so it's important to be mindful of portion sizes, especially if weight loss is a goal.
Protein:
Gouda cheese is a good source of protein, providing 7.1 grams per ounce. This protein is complete, containing all the essential amino acids your body needs.
Fat:
The cheese is high in fat, with 7.8 grams of total fat per ounce. Of this total fat content, 5 grams are saturated fat, 2.2 grams are monounsaturated fat, and 0.8 grams are polyunsaturated fat. More than 70% of the calories in Gouda come from fat.
Sodium:
Gouda cheese contains 232 milligrams of sodium per ounce. While sodium is an essential mineral, excessive intake can lead to increased blood pressure and a higher risk of heart attack or stroke. The AHA recommends a daily sodium intake limit of 2,300 milligrams, and ideally no more than 1,500 milligrams. Due to its sodium content, those with high blood pressure or chronic kidney disease may need to limit their consumption of Gouda cheese.
Carbohydrates:
Gouda cheese has less than 1 gram of carbohydrates per ounce, making it a very low-carb food. This means it has minimal lactose content, which may make it easier for lactose-intolerant individuals to digest.
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Gouda is a good source of calcium
Gouda cheese, originating from a village in southern Holland, is a tasty and nutritious treat. It has a rich, buttery, and slightly sweet flavour, with a smooth, creamy texture. A 1-ounce (28-29 gram) serving of this cheese contains around 100 calories, with 7.1 grams of protein and 7.8 grams of fat. Importantly, it is a good source of calcium.
Calcium is an essential mineral for the human body, playing a critical role in bone health. Consuming adequate calcium helps maintain strong and healthy bones, reducing the risk of osteoporosis and other bone-related issues. Gouda cheese, being a good source of calcium, can help individuals meet their daily calcium requirements. This is especially beneficial for those who are lactose intolerant and may struggle to find calcium-rich foods that agree with their digestive system.
In addition to its calcium content, gouda cheese also offers other nutritional benefits. It is a good source of high-quality protein, providing all the essential amino acids. It is also a source of several vitamins and minerals, including phosphorus, zinc, and vitamin B12. These nutrients contribute to overall health and well-being.
However, it is important to note that gouda cheese is high in saturated fat and sodium. While observational studies suggest no direct link between consuming full-fat dairy and weight gain, excessive sodium intake can increase blood pressure and the risk of cardiovascular events. Therefore, individuals should be mindful of their overall diet and consult healthcare professionals to determine if gouda aligns with their specific nutrition goals.
In conclusion, gouda cheese is a tasty and nutritious option, offering a good source of calcium, protein, and other essential nutrients. When enjoyed as part of a balanced diet, gouda can contribute to bone health and overall nutritional well-being. However, portion sizes and individual health considerations should be taken into account when incorporating gouda cheese into one's diet.
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High in saturated fat
While Gouda cheese is a good source of protein and calcium, it is high in saturated fat and provides some sodium. A 1-ounce serving (28.35g) of Gouda cheese contains 7.8 grams of fat, 5 grams of which are saturated fat. This means that more than 70% of the calories in Gouda come from fat.
As a general rule, it is recommended to limit saturated fat intake to less than 10% of total calories consumed. This is because consuming too much saturated fat can lead to high cholesterol levels, which can increase the risk of heart disease and stroke.
However, it is important to note that not all fats are harmful. Some types of fat, such as monounsaturated and polyunsaturated fats, can have beneficial effects on health when consumed in moderation. In the case of Gouda cheese, a 1-ounce serving contains 2.2 grams of monounsaturated fat and 0.8 grams of polyunsaturated fat.
When it comes to sodium, it is recommended to limit daily intake to no more than 2,300 milligrams and ideally no more than 1,500 milligrams. A 1-ounce serving of Gouda cheese contains 232 milligrams of sodium, which is about 10% of the daily recommended limit. Therefore, those with high blood pressure or chronic kidney disease may need to limit their consumption of Gouda cheese.
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Gouda has less than 1g of carbohydrates per serving
Gouda cheese, which originated in Holland, is known for its rich, buttery, and slightly sweet flavour, and its smooth, creamy texture. It is a versatile cheese that can be sliced for sandwiches, shredded in baked dishes, or diced in salads and vegetable dishes.
When considering a serving of Gouda cheese, it is important to note that it has less than 1 gram of carbohydrates per serving. This means that Gouda is a very low-carbohydrate food option. Specifically, 1 ounce (28.35 grams) of Gouda cheese contains approximately 0.6 grams of total carbohydrates, with most of these carbs coming from sugar in the form of lactose.
The low carbohydrate content of Gouda cheese makes it a good choice for individuals following a low-carb diet, such as the Keto or Ketosis diet. Additionally, for those who are lactose intolerant, the low lactose content of Gouda may make it easier to digest compared to other dairy products.
While Gouda cheese is low in carbohydrates, it is important to consider its other nutritional aspects. Gouda is a good source of high-quality protein, providing 7.1 grams per ounce, and it contains all the essential amino acids. It is also a good source of calcium, and provides 10% or more of the daily value for phosphorus, zinc, and vitamin B12 in a 1-ounce serving. However, Gouda cheese is high in saturated fat and sodium, containing 7.8 grams of total fat and 232 milligrams of sodium per ounce.
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Gouda originated in Holland over 800 years ago
Gouda, a Dutch cheese, is one of the most popular cheeses in the world. It is a creamy, yellow cow's milk cheese that originated in the Netherlands over 800 years ago. The cheese is named after the city of Gouda, in South Holland, as it was traded there. In the Middle Ages, certain municipalities held exclusive rights to weigh and sell cheese, and Gouda was one of them. It became a hub for cheesemakers and farmers to bring their produce to be weighed and sold in the town square.
Gouda has a mild, sweet, and nutty flavour. The taste can vary depending on its age, with younger varieties having a smooth texture and a milky flavour, while the more aged varieties tend to be hard and crumbly. The texture of Gouda cheese ranges from semi-hard to hard. Young Gouda is softer and smoother and is a good melting cheese, while aged Gouda becomes hard and develops tiny protein crystals. Gouda cheese has a pale yellow interior. The ageing process can range from a few weeks to years, and as the cheese ages, it develops a caramel sweetness and a slight crunchiness from the protein crystals, especially in older cheeses.
Gouda is typically made from pasteurised cow's milk, although some artisan varieties are produced using sheep's or goat's milk. It is a good source of calcium and protein, but it is high in saturated fat and provides some sodium. An ounce of Gouda has around 100 calories, with more than 70% of those calories coming from fat and about 27% from protein.
In the the Netherlands, cubes of Gouda are often eaten as a snack served with Dutch mustard, or alongside beer in traditional Dutch Brown Bars.
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Frequently asked questions
Gouda cheese is made with whole milk and has a rich, buttery, slightly sweet flavor. It has a smooth, creamy texture. 1 oz of gouda cheese is approximately 28 grams and is a good source of protein and calcium.
Gouda cheese is a good source of high-quality protein, providing 7.1 grams per ounce. It is also a good source of calcium, phosphorus, zinc, and vitamin B12. However, gouda cheese is high in saturated fat and sodium, so it should be consumed in moderation as part of a balanced diet.
There are approximately 91-101 calories in 1 oz of gouda cheese, depending on the specific type and brand. Gouda cheese is considered a high-calorie density food, so it is important to be mindful of portion sizes, especially if you are trying to lose weight.
