Cheese, gouda: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
Hailing from the Netherlands, Gouda is a mild, creamy, and slightly sweet cheese with a smooth texture, ranging from young and buttery to aged and nutty.
Per 100g reference serving, Cheese, gouda provides 356 kcal of energy, 24.9g protein (28% of calories), 2.22g total carbohydrates (2% of calories, including 0g dietary fiber and 2.22g sugars), and 27.4g total fat (70% of calories).
Vitamins Profile in Cheese, gouda (Per 100g)
Track how Cheese, gouda contributes to your daily fat-soluble (Vitamins A, D, E, K), water-soluble B-complex, Vitamin C, Choline, and carotenoid antioxidant targets in Wise Eating: AI Food Tracker.
| Vitamin / Bioactive | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Vitamin D (D2 + D3) | 0.5 µg | 2.5% DV |
| Vitamin B12 (Cobalamin) | 1.54 µg | 64.2% DV |
| Vitamin A (RAE) | 165 µg | 18.3% DV |
| Vitamin E (Alpha-Tocopherol) | 0.24 mg | 1.6% DV |
| Vitamin K (Phylloquinone) | 2.3 µg | 1.9% DV |
| Vitamin B1 (Thiamin) | 0.03 mg | 2.5% DV |
| Vitamin B2 (Riboflavin) | 0.334 mg | 25.7% DV |
| Vitamin B3 (Niacin) | 0.063 mg | 0.4% DV |
| Vitamin B5 (Pantothenic Acid) | 0.34 mg | 6.8% DV |
| Vitamin B6 (Pyridoxine) | 0.08 mg | 4.7% DV |
| Total Folate (Vitamin B9) | 21 µg | 5.2% DV |
| Folate (Dietary Folate Equivalents) | 21 µg | 5.2% DV |
| Natural Food Folate | 21 µg | 5.2% DV |
| Choline | 15.4 mg | 2.8% DV |
| Preformed Retinol | 164 µg | 18.2% DV |
| Beta-Carotene | 10 µg | 0.3% DV |
Minerals & Electrolytes in Cheese, gouda (Per 100g)
Electrolyte ratios (potassium-to-sodium, calcium-to-magnesium) and trace minerals (iron, zinc, selenium, copper, manganese) determine cellular hydration, oxygen transport, and thyroid function.
| Mineral / Electrolyte | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Iron (Fe) | 0.24 mg | 1.3% DV |
| Calcium (Ca) | 700 mg | 53.8% DV |
| Magnesium (Mg) | 29 mg | 6.9% DV |
| Potassium (K) | 121 mg | 2.6% DV |
| Zinc (Zn) | 3.9 mg | 35.5% DV |
| Selenium (Se) | 14.5 µg | 26.4% DV |
| Phosphorus (P) | 546 mg | 43.7% DV |
| Copper (Cu) | 0.036 mg | 4% DV |
| Manganese (Mn) | 0.011 mg | 0.5% DV |
| Sodium (Na) | 819 mg | 35.6% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.394 g | 24.6% DV |
| Linoleic Acid (Omega-6 PUFA) | 0.263 g | 1.9% DV |
| Monounsaturated Fat (MUFA) | 7.75 g | 25.8% DV |
| Polyunsaturated Fat (PUFA) | 0.657 g | 3.3% DV |
| Saturated Fat (SFA) | 17.6 g | 88.1% DV |
| Dietary Cholesterol | 114 mg | 38% DV |
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Leucine (BCAA) | 2.56 g | 85.5% DV |
| Isoleucine (BCAA) | 1.31 g | 87.1% DV |
| Valine (BCAA) | 1.81 g | 100% DV |
| Lysine | 2.65 g | 100% DV |
| Methionine | 0.719 g | 71.9% DV |
| Tryptophan | 0.352 g | 88% DV |
| Phenylalanine | 1.43 g | 95.4% DV |
| Threonine | 0.93 g | 84.5% DV |
| Histidine | 1.03 g | 100% DV |
| Glycine | 0.485 g | 16.2% DV |
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Frequently Asked Questions
100 grams of Cheese, gouda contains 356 calories (kcal), 24.9g of protein, 2.22g of carbohydrates (0g fiber, 2.22g total sugars), and 27.4g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Cheese, gouda has an estimated food pH of 5.4 and a Potential Renal Acid Load (PRAL) score of 20 mEq/100g, classifying it as Acid-Forming (Positive PRAL).
Allergen tags for Cheese, gouda: Milk. In Wise Eating's WHO-aligned pediatric feeding database, the minimum age guideline is 24+ months with age-appropriate preparation.
Download Wise Eating: AI Food Tracker (App Store ID 6751406823) to log Cheese, gouda by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.