Gouda Cheese
The crown jewel of traditional Dutch cheeses: natural ageing uses up most of the lactose, and it is rich in vitamin K2, which helps direct calcium to bones and teeth.
Glycemic index
Glycemic load
Calories
Protein
💡 Smart Nutritional Guidance
Consumption advice
A rich snack that gives deep fullness with practically no carbohydrate, but its calorie density means one or two moderate slices are enough.
Best preparation methods
Eat a slice of Gouda with fresh cucumber slices or a walnut instead of salty crackers, for a crunchy, filling snack without unhelpful starch.
Important Nutritional Note
This food does not need a glycemic index, but the foods eaten with it determine the meal’s effect on blood sugar.
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (30 g) |
|---|---|---|
| Calories | 356 kcal | 106.8 kcal |
| Protein | 25 g | 7.5 g |
| Carbohydrate | 2.2 g | 0.7 g |
| Available carbohydrate | 2.2 g | 0.7 g |
| Fat | 27 g | 8.1 g |
| Dietary fibre | 0 g | 0 g |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
It provides 7 g of protein per 100 kcal, ranking 6 of 9 in Dairy & cheese (highest first).
Related foods from the same family:
Frequently asked questions
Is Gouda Cheese good for weight loss?
It can fit a balanced plan with portion control: a 30 g portion gives 107 kcal, and what matters most is your total daily intake and the rest of the meal.
How does Gouda Cheese affect blood sugar?
Gouda Cheese contains only 2.2 g of available carbohydrate per 100 g, so the glycemic index does not apply and its direct effect on blood sugar is minimal. The meal’s effect depends on what you eat with it, such as bread, rice or sweetened sauces.
What is the nutritional value of a typical portion of Gouda Cheese?
A typical 30 g portion of Gouda Cheese provides about 107 kcal, 7.5 g protein, 0.7 g carbohydrate, 8.1 g fat and 0 g fibre.
Reviewed by the WiBo Health medical team · Last reviewed 13 October 2026
Disclaimer: This guidance is for nutritional lifestyle orientation and does not constitute a diagnostic medical device under EU Regulation MDR 2017/745.