Is Gouda a Healthy Cheese to Eat?

December 13, 2025 •

3 min read

An ounce of Gouda cheese provides around 20% of the daily recommended calcium, making it a powerful tool for bone health. The key question for many, however, is: is Gouda a healthy cheese to eat when considering its full nutritional profile? This guide breaks down the pros and cons.

Quick Summary

Gouda is a nutrient-dense cheese rich in calcium, protein, and probiotics, supporting bone and gut health. However, its high saturated fat, sodium, and calorie content necessitate moderation. The healthiness depends on portion size and overall dietary balance.

Key Points

Nutrient-dense: Gouda is a great source of calcium, protein, phosphorus, and vitamins A and B12.
Supports bone health: Its high calcium content helps build and strengthen bones and teeth, reducing osteoporosis risk.
Aids digestion: Aged Gouda contains probiotics that promote a healthy gut and can be lower in lactose.
Consume in moderation: Gouda is high in calories, saturated fat, and sodium, so portion control is crucial for a healthy diet.
A healthier choice with balance: Paired with fruits or vegetables, Gouda can be part of a well-rounded diet despite its drawbacks.
Versatile culinary ingredient: It can be enjoyed as a snack, on salads, or melted into dishes.

Gouda's Nutritional Profile: A Closer Look

At its core, Gouda is a dairy product, and like all dairy, it is packed with important nutrients. An average 1-ounce (28-gram) serving contains roughly 101 calories, 7 grams of protein, and nearly 8 grams of fat, with about 5 grams being saturated fat. It's also an excellent source of calcium, providing close to 200 mg per serving, and contains other essential nutrients like phosphorus, vitamin B12, and zinc.

The Health Benefits of Gouda

Gouda offers several notable health benefits, particularly when consumed in moderation within a balanced diet.

Supports Bone and Dental Health

The high calcium and phosphorus content in Gouda are essential for maintaining strong bones and teeth. Regular, moderate consumption can help reduce the risk of bone-related disorders, such as osteoporosis, especially for adults. Aged Gouda also contains vitamin K2, which helps direct calcium to the bones and prevents it from being deposited in arteries.

Rich in Quality Protein

With about 7 grams of protein per ounce, Gouda contributes to muscle growth and repair. This makes it a good option for people seeking to increase their protein intake, including athletes and vegetarians. The protein is a 'complete protein,' containing all nine essential amino acids.

Aids Digestion with Probiotics

Aged Gouda cheese contains probiotics, beneficial bacteria that support a healthy gut microbiome. These probiotics can improve digestion, reduce inflammation, and enhance the absorption of nutrients. For people with mild lactose intolerance, aged Gouda may be easier to digest due to its lower lactose content, though individual tolerance varies.

Potential Heart Health Benefits

While high in saturated fat, emerging research suggests that moderate consumption of full-fat dairy, including cheese, may not have the adverse effects on heart health once thought. Some studies even indicate potential protective effects, possibly due to the fermentation process and other beneficial compounds.

Potential Drawbacks of Gouda

To determine if Gouda is healthy for you, it's crucial to consider its downsides.

High in Saturated Fat and Calories

Like many cheeses, Gouda is calorie-dense and relatively high in saturated fat. Overconsumption can lead to an excess calorie intake, which may contribute to weight gain. The American Heart Association recommends limiting saturated fat intake, so portion control is essential.

High Sodium Content

Gouda is brined during its production, which results in a relatively high sodium content—over 230 mg per ounce. For those with high blood pressure or those monitoring their sodium intake, this can be a significant drawback. However, some Gouda varieties or reduced-sodium options are available.

Making a Healthy Choice with Gouda

Incorporating Gouda into a healthy diet is about balance and conscious choices. Here’s how you can make it work.

Practice Portion Control: Stick to the recommended 1-2 ounce serving size to reap the benefits without overdoing the calories and saturated fat.
Pair It Wisely: Complement Gouda with nutrient-dense foods. Pair it with whole-grain crackers and fruit, add cubes to a salad with walnuts and berries, or melt it over roasted vegetables.
Choose Aged Varieties: Aged Gouda tends to have lower moisture and less lactose, which can be a plus for those with sensitivities.
Opt for Low-Fat Options: If available, lower-fat versions can reduce your saturated fat and calorie intake while still providing valuable protein and calcium.

Gouda vs. Other Popular Cheeses: A Nutritional Comparison


Cheese (1 oz)	Calories	Protein (g)	Fat (g)	Calcium (mg)	Sodium (mg)
Gouda	101	7	8	198	232
Cheddar	114	7	9	204	174
Mozzarella	85	6	6	143	138
Swiss	111	8	9	252	54
Brie	95	6	8	52	178

Source: Keystone Farms Cheese

As the table shows, Gouda offers a balanced nutritional profile, comparable to other popular cheeses. While it has less calcium than Swiss cheese and more sodium than both Swiss and Mozzarella, it remains a good source of protein and calcium overall. Its specific healthiness depends on your personal dietary needs and how it fits into your overall eating plan. For those concerned about sodium, Swiss cheese is a clear winner, while for lower fat, Mozzarella is the better choice.

Conclusion: A Matter of Balance

So, is Gouda a healthy cheese to eat? The answer is nuanced. Gouda is undeniably rich in beneficial nutrients, offering high-quality protein, bone-strengthening calcium, and, in aged varieties, gut-friendly probiotics. However, its significant saturated fat, calorie, and sodium content mean that it should not be consumed without consideration. Like most things in life, moderation is key. By being mindful of your portion sizes and pairing it with other nutritious foods, Gouda can be a flavorful and valuable addition to a balanced, healthy diet. For specific dietary concerns, such as high blood pressure or weight management, consulting a healthcare professional is always the best approach.

Frequently Asked Questions

Yes, Gouda cheese is relatively high in saturated fat. A standard 1-ounce serving contains about 5 grams of saturated fat, which should be considered when monitoring daily intake.

Yes, Gouda is an excellent source of calcium. A single ounce provides nearly 200 milligrams, contributing significantly to your daily recommended intake for strong bones.

Aged Gouda is often better for digestion, especially for those with lactose intolerance. The aging process breaks down much of the lactose, and the cheese develops beneficial probiotics.

Yes, Gouda cheese is relatively high in sodium due to the brining process. A typical ounce contains over 230 milligrams of sodium, which is important to consider if you have high blood pressure.

Yes, Gouda cheese is low in carbohydrates, with only about 0.6 grams per ounce, making it a suitable option for low-carb diets.

A healthy serving size is typically 1 to 2 ounces. Sticking to this amount allows you to enjoy the flavor and nutritional benefits without excessive intake of calories, fat, and sodium.

In a 1-ounce serving, Gouda has fewer calories and less saturated fat than cheddar, though cheddar has slightly more calcium. The sodium content of Gouda is higher than cheddar.