Protein in Gouda: How Much per 100g and per Portion

Gouda cheese provides 25.3g of protein per 100g. This places it among the highest-protein foods on this site, ranking 19th out of 137 foods analysed. For every 100 calories, Gouda supplies 6.7g of protein, with protein accounting for 27% of its total energy.

What the numbers say

• Protein density. Gouda provides 6.7g of protein for every 100 calories. Protein accounts for 27% of its total energy, with the remainder coming almost entirely from fat.
• Fat and salt content. Per 100g, Gouda is high in fat (30.6g), high in saturated fat (20.33g), and high in salt (2.31g) according to UK front-of-pack labelling guidelines.
• Carbohydrate and sugar. Gouda contains no carbohydrate or sugars. The official nutritional data records these as trace amounts, meaning they are effectively zero.
• Share of daily intake. A 100g amount of Gouda provides 51% of the UK’s reference intake for protein, which is based on the needs of an average adult.

Gouda macros per 100g

% RI is the share of the adult reference intake used on UK food labels (protein 50g, energy 2,000 kcal). Label colour applies the FSA front-of-pack bands for fat, saturates, sugars and salt per 100g. “Trace” means CoFID reports only a trace amount.

Protein in gouda by amount

Example amounts for comparison, not recommended portions. Weigh your own serving.

Amount of gouda for 20g or 30g of protein

• To get 20g of protein from Gouda, you would need to eat a 79g portion, which also contains 298 calories and 24.2g of fat.
• For a larger 30g protein target, the required amount is 119g of cheese. This comes with 447 calories and a high salt content of 2.74g.
• As Gouda contains no carbohydrate or fibre, it is best paired with other foods to create a more balanced meal or snack.

How it compares with other egg and dairy foods

Within the egg and dairy foods group, Gouda ranks 4th out of 23 for protein content per 100g. Its protein amount of 25.3g per 100g is very similar to other hard cheeses like Cheddar (25.4g) and Paneer (26.0g), and slightly higher than Halloumi (23.9g). However, when considering protein relative to calories, Gouda ranks lower at 16th in its group. Its 6.7g of protein per 100 kcal is less than that of lower-fat cheeses like Halloumi (7.6g) and Paneer (7.9g), reflecting its high fat content.

Quick answers

Is Gouda a good source of protein?

Yes, with 25.3g of protein per 100g, Gouda is a high-protein food. A 100g amount provides 51% of the daily reference intake for protein for an average adult.

Does Gouda have any carbs or sugar?

No, Gouda contains no measurable carbohydrate or sugar. These values are recorded as trace amounts in the official UK food composition data.

How much fat is in Gouda?

Gouda is high in fat, containing 30.6g of fat per 100g, of which 20.33g is saturated fat. This is classified as a ‘high’ fat food on UK front-of-pack food labels.

When to speak to a GP or dietitian

• This food contains milk, one of the 14 allergens that UK food law requires to be declared. If you have a milk allergy, follow the plan from your GP or allergy clinic and check labels on the products you buy.
• If you have chronic kidney disease, you may have been given a protein target. Check with your renal team or GP before raising your protein intake.
• At 2.31g of salt per 100g, this counts as high in salt on UK front-of-pack labels. If you have high blood pressure or have been told to cut salt, ask your GP how it fits.
• If tracking protein or calories starts to feel stressful or takes over your day, talk to your GP. Our safety note lists support services.