29 %
Calcium is needed for the maintenance of normal bones and teeth, and contributes to normal muscle function.
How many calories are in Gouda cheese?
113kcal
in a 30 g piece
377 kcal per 100 g.
Source: UK CoFID 2021, record 12-358, 18 analysed samples. Checked 5 October 2026.
9.2 gFat
7.6 gProtein
0 gFibre
29 %Daily calcium
What’s in a 30 g piece
About a third of a piece is water, which is why the calories stay low. What is left is mostly fat.
- 9.2 gFat
- 7.6 gProtein
- 12.1 gWater
- 1.1 gMinerals and the rest
Above average for dairy
Gouda cheese is 377 kcal per 100 g. The 99 dairy in this database average 224.
Gouda cheese377
Dairy average224
High in salt
2.3 g of salt per 100 g, which is red on a UK traffic-light label (the line is 1.5 g).
Salt, per piece0.69 g
Vitamins and minerals in Gouda cheese
Seven of the 20 reach the “high in” level, led by calcium.
Show all 20 with amounts
Chloride432 mg, 54 %
Calcium232 mg, 29 %
Phosphorus149 mg, 21 %
Vitamin B120.00051 mg, 20 %
Niacin (vitamin B3)2.1 mg, 13 %
Zinc1.2 mg, 12 %
Vitamin A0.0843 mg, 11 %
Folate0.0129 mg, 6.5 %
Riboflavin (vitamin B2)0.09 mg, 6.4 %
Selenium0.0024 mg, 4.4 %
Magnesium9.6 mg, 2.6 %
Vitamin B60.02 mg, 1.7 %
Pantothenic acid (vitamin B5)0.1 mg, 1.6 %
Vitamin E0.17 mg, 1.4 %
Potassium24.6 mg, 1.2 %
Vitamin D0.00006 mg, 1.2 %
Biotin0.00042 mg, 0.8 %
Thiamin (vitamin B1)0.01 mg, 0.8 %
Iron0.09 mg, 0.6 %
Manganese0.01 mg, <1 %
Badges use the UK legal thresholds per 100 g: 15 % of the reference intake for “source of”, 30 % for “high in”. A trace is shown as “trace” and never counts.
What Gouda cheese doesn’t give you. And where to find it.
No recorded vitamin C or copper, and only 4 % of the vitamin D reference intake per 100 g.
Vitamin C
Tracein Gouda cheese
Find it inCherries, West Indian2150 % per 100 g
Vitamin D
4%in Gouda cheese, per 100 g
Find it inBloater, grilled500 % per 100 g
Copper
Tracein Gouda cheese
Find it inLiver, calf, fried2386 % per 100 g
100 mgVitamin C, 125 %
0.075 mgSelenium, 136 %
0.00125 mgVitamin D, 25 %
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Made in Cambridgeshire
Made in the UK since 1998, with every nutrient and its declared amount listed on the label.
Gouda cheese against other dairy
Per 100 g, milk (skimmed, dried, fortified) has the most calcium in this comparison, followed by cheese (Edam) and Gouda cheese.
1280mg
795mg
773mg
642mg
498mg
488mg
All values per 100 g, from the same dataset. Differences are against Gouda cheese.
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Questions about Gouda cheese
The questions people ask about Gouda cheese, answered from the dataset.
How many calories are in a portion of Gouda cheese?
A typical portion (30 g, a piece of cheese) gives 113 kcal. Per 100 g the figure is 377 kcal.
Is Gouda cheese high in chloride?
Yes. Cheese, Gouda has 1440 mg chloride per 100 g, 180 % of the NRV, above the 30 % threshold for a “high in” claim.
Which vitamins and minerals does Gouda cheese have most of?
By share of the daily reference intake: chloride (1440 mg, 180 %), calcium (773 mg, 97 %) and phosphorus (498 mg, 71 %) per 100 g.
Is Gouda cheese a good source of protein?
Cheese, Gouda has 25.3 g protein per 100 g, 27 % of the energy, which meets the UK threshold for “high protein”.
How these numbers were made
Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 12-358, Cheese, Gouda, 18 analysed samples, published by Public Health England under the Open Government Licence v3.0. Main data references: Reviewed 2013. LGC, Nutrient analysis of cheese, 1999. Values are per 100 g of the edible part; a piece is 30 g, a piece of cheese, the usual UK portion for dairy. Reference intakes follow Regulation (EU) 1169/2011 Annex XIII as retained in GB law; “source of”, “high in” and “low” follow Regulation (EC) 1924/2006, assessed per 100 g. Function lines are the authorised wording from the GB register of nutrition and health claims, credited to the nutrient. Energy is rounded to the whole kcal and kJ; other amounts to one decimal, or two below 1. A trace is shown as “trace” and never gets a figure or a badge; a nutrient never analysed is left off the page. We start from the dataset’s 2,887 records and keep 2,322: records weighed with bone, shell or skin, alcoholic drinks, infant foods, brand-named products, records with fewer than eight measured vitamins and minerals and near-identical variants are left out. Group context uses the 99 dairy kept from the dataset; a rank counts only the foods with a measured figure for that nutrient. Food images are illustrations from Ingredient Atlas, released under CC0; they show the food, not the measured sample. Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.
More dairy
From the same group, with calories per 100 g, and the foods with the most calcium.
