Without a doubt, Gouda is the Netherland’s most famous export, and this is largely due to its incredible versatility and delectable texture and flavour. This popular Dutch cheese boasts an intriguing nutritional profile that appeals to both cheese connoisseurs and health-conscious individuals. Let’s take a deep dive into the science behind Gouda and uncover its fascinating nutrition facts, from lactose intolerance to safety in pregnancy.
SEE ALSO: Nutrition facts for popular world cheeses in The Cheese Scientist’s index →
What is Gouda?
Gouda cheese, originating from the Netherlands, is a semi-hard pressed uncooked cheese made from cow’s milk. It undergoes a meticulous ageing process, which lends it a distinct flavour and texture. Gouda cheese can be enjoyed in various forms, such as young, aged, or smoked, each offering a unique gastronomic experience.
You can read more about this iconic Dutch cheese and find out how it compares to the country’s other famous cheese, Edam, in this post here.
Nutrition fact sheet
Nutritional review for Gouda
Eating healthy plays a pivotal role in maintaining overall well-being and preventing chronic diseases. A balanced and nutritious diet provides our bodies with essential vitamins, minerals, and macronutrients, fuelling optimal physical and cognitive function.
With this in mind, let’s have a look at some of the key nutrition facts for Gouda.
Lactose Intolerance
For people with lactose intolerance, Gouda cheese presents an excellent option. Transitioning to lactose-free diets often means sacrificing the indulgence of cheese.
However, Gouda contains minimal lactose due to the fermentation process involved in its production. This makes it more easily digestible for those with lactose sensitivity.
Fat Content
When it comes to fat content, Gouda, like many other cheeses, contains a moderate amount (29 g per 100 g). Active individuals and athletes often appreciate the higher fat content in cheese, as it provides a concentrated source of energy.
However, it is essential to consume Gouda cheese in moderation, keeping in mind one’s overall dietary needs.
You can learn more about the different types of fat in cheese and which cheeses have the lowest fat content here.
Cholesterol Content
While Gouda contains cholesterol, it is crucial to understand that dietary cholesterol has a minimal impact on blood cholesterol levels for most individuals.
Actually, scientific studies have shown that the consumption of moderate amounts of Gouda cheese does not significantly impact cholesterol levels, provided one follows a balanced diet.
Protein Content
Protein, the building block of life, is an essential nutrient found in abundance in Gouda cheese. With approximately 25 grams of protein per 100 grams, Gouda cheese contributes to meeting one’s daily protein requirements.
Incorporating Gouda cheese into a well-rounded diet can provide a valuable protein source, especially for individuals following a vegetarian or low-meat diet.
Want to find out which cheeses have the highest protein content? Click here for our blog post covering cheeses with the highest protein content.
Safety in Pregnancy
During pregnancy, women are often cautious about their dietary choices. Fortunately, Gouda is considered safe for consumption during pregnancy whether it is made from raw or pasteurised milk. The reason for this is its low moisture content which significantly reduces the risk of Listeriosis.
Having said that, there is still a possibility of contamination during handling. So, if you want to be extra cautious, don’t eat the cheese’s rind. Since most Gouda cheeses are coated in wax, you would most probably not enjoy it anyway.
If you’re unsure of what you can eat during pregnancy, you should consult your healthcare professional to devise a personalised nutrition plan.
You can read more about which cheeses you can eat when you’re pregnant by clicking here.
Salt Content
When it comes to eating healthy, it is essential to be mindful of sodium intake. And this is particularly relevant for people with high blood pressure and other cardiovascular conditions.
Gouda, while delicious, does contain a moderate amount of salt. Depending on the manufacturer and maturation time, most versions contain between 700 mg and 800 mg of salt per 100 g serving.
Transitioning to low-sodium or reduced-salt Gouda cheese variants can be a wise choice for individuals concerned about their sodium intake.
You can read more about why salt is important in cheesemaking in our comprehensive post here.
Calcium Content
Calcium, crucial for maintaining strong bones and teeth, is a nutrient that Gouda cheese generously provides. With approximately 500 milligrams of calcium per 100 grams, Gouda cheese is a valuable source of this essential mineral.
Therefore, incorporating Gouda cheese into your diet can contribute to meeting your daily calcium requirements, supporting bone health and overall well-being.
Conclusion
Gouda cheese, with its rich flavour and diverse range of characteristics, holds a special place among cheese enthusiasts. Exploring its nutrition facts reveals a wealth of information, from lactose intolerance considerations to the generous protein and calcium content.
While Gouda cheese can be enjoyed as part of a balanced diet, moderation remains key. By understanding and appreciating the nutritional aspects of Gouda cheese, one can savour its delectable taste while making informed dietary choices.
What’s your favourite type of Gouda? Let me know in the comments below.
References
Overall nutritional content
The nutritional content of cheese in our table comes from the USDA Food Data Central Repository, the Australian Food Composition Database and cheese manufacturers. We realise that there can be variations between different brands and producers. Hence, the numbers we have used are averages.
Fat content
Our fat RDI data comes from Cleveland Clinic’s Healthy Fat Intake resource.
Type of fat in cheese as per Harvard T.H. Chan’s The Nutrition Source.
Protein content
Our protein RDI data comes from Harvard Medical School’s Harvard Health Publishing.
Cholesterol content
Is There a Correlation between Dietary and Blood Cholesterol? Evidence from Epidemiological Data and Clinical Interventions? – Maria Luz Fernandez and Ana Gabriela Murillo
Saturated fat, carbohydrate, and cardiovascular disease – Patty W Siri-Tarino, Qi Sun, Frank B Hu and Ronald M Krauss
Effect of cheese consumption on blood lipids: a systematic review and meta-analysis of randomized controlled trials – Janette de Goede, Johanna M Geleijnse, Eric L Ding, Sabita S Soedamah-Muthu
Safety in pregnancy
All the advice relating to what cheeses you can eat during pregnancy in this article is based on the recommendations by health authorities in Australia, the UK and the USA. If you are unsure about what you can or cannot eat, please consult your doctor.
Australia – FSANZ, United Kingdom – NHS and United Sates of America – FDA
Lactose content
Lactose residual content in PDO cheeses
Detection of lactose in products with low lactose content
The analysis of lactose in milk and cheese products by HPLC
Food Standards ANZ Food Composition Database
Lactose & Galactose content of cheese
Jonah is a a hipster, eco-warrior and slow food afficionado. Coming from a scientific background, Jonah has a particular interest in cheese science. And yes, he loves a good cheese pun!
