Cheese, Gouda

Serving Size 100 grams

Nutritional Value and Analysis

Cheese, Gouda with a serving size of 100 grams has a total of 356 calories with 27.44 grams of fat. The serving size is equivalent to 100 grams of food and contains 246.96 calories from fat. This item is classified as dairy and egg products foods.

This food is a good source of protein, calcium, phosphorus, zinc, vitamin b-12, tryptophan, threonine, isoleucine, leucine, lysine, methionine, phenylalanine, tyrosine, valine and histidine but is high in fat, sodium, cholesterol and saturated fats. Cheese, Gouda is a high fat food because 69.37% of the total calories in this serving come from fat. Consume less than 10 percent of calories per day from saturated fats.

Protein 49% of DV

A serving of 100 grams of cheese, gouda has 49% of the recommended daily needs of protein.

Fat 42% of DV

A serving of 100 grams of cheese, gouda has 42% of the recommended daily intake of fat.

Calcium 54% of DV

A serving of 100 grams of cheese, gouda has 54% of the recommended daily needs of calcium.

Phosphorus 44% of DV

A serving of 100 grams of cheese, gouda has 44% of the recommended daily needs of phosphorus.

Sodium 34% of DV

A serving of 100 grams of cheese, gouda has 34% of the recommended daily intake of sodium.

Zinc 35% of DV

A serving of 100 grams of cheese, gouda has 35% of the recommended daily needs of zinc.

Vitamin B-12 64% of DV

A serving of 100 grams of cheese, gouda has 64% of the recommended daily needs of vitamin b-12.

Tryptophan 106% of DV

A serving of 100 grams of cheese, gouda has 106% of the recommended daily needs of tryptophan.

Threonine 72% of DV

A serving of 100 grams of cheese, gouda has 72% of the recommended daily needs of threonine.

Isoleucine 106% of DV

A serving of 100 grams of cheese, gouda has 106% of the recommended daily needs of isoleucine.

Leucine 91% of DV

A serving of 100 grams of cheese, gouda has 91% of the recommended daily needs of leucine.

Lysine 107% of DV

A serving of 100 grams of cheese, gouda has 107% of the recommended daily needs of lysine.

Methionine 58% of DV

A serving of 100 grams of cheese, gouda has 58% of the recommended daily needs of methionine.

Phenylalanine 67% of DV

A serving of 100 grams of cheese, gouda has 67% of the recommended daily needs of phenylalanine.

Tyrosine 60% of DV

A serving of 100 grams of cheese, gouda has 60% of the recommended daily needs of tyrosine.

Valine 116% of DV

A serving of 100 grams of cheese, gouda has 116% of the recommended daily needs of valine.

Histidine 113% of DV

A serving of 100 grams of cheese, gouda has 113% of the recommended daily needs of histidine.

Cholesterol 38% of DV

A serving of 100 grams of cheese, gouda has 38% of the recommended daily intake of cholesterol.

Saturated Fats 88% of DV

A serving of 100 grams of cheese, gouda has 88% of the recommended daily intake of saturated fats.

Amount Per Serving
Calories 356		Calories from Fat 247
% Daily Value*
Total Fat 27.4g		42%
	Saturated Fat 17.6g	88%
	Trans Fat 0g
Cholesterol 114mg		38%
Sodium 819mg		34%
Total Carbohydrate 2.2g		1%
	Dietary Fiber 0g	0%
	Sugars 2g
Protein 25g

Vitamin A 11%	Vitamin C 0%
Calcium 54%	Iron 1%

* Percent Daily Values are based on a 2,000 calorie diet.

Vitamins

Nutrient	Amount	DV %
Vitamin A	563 IU	11%
→ Vitamin A, RAE	165 µg	18%
→ Alpha Carotene	0 µg	-
→ Beta Carotene	10 µg	-
→ Beta Cryptoxanthin	0 µg	-
→ Lutein + zeaxanthin	0 µg	-
→ Lycopene	0 µg	-
Vitamin B-12	1.54 µg	64%
Vitamin B-6	0.08 mg	5%
Vitamin C	0 mg	0%
Vitamin D	20 IU	5%
→ Vitamin D3	0.5 µg	-
Vitamin E	0.24 mg	2%
Vitamin K	2.3 µg	2%

Vitamins are organic compounds required by your body to grow and develop normally. A balanced diet with a variety of foods is the best way to get the 13 different vitamins that your body requires.

Carbohydrates

Nutrient	Amount	DV %
Carbohydrate	2.22 g	1%
Sugars	2.22 g	9%
Fiber	0 g	0%

Carbohydrates, also known as carbs, saccharides, sugars or starches are the most abundant food source and a key form of energy for your body. Once ingested your body transforms carbohydrates into glucose which is used by your body as an energy source for your cells, tissues and organs.

Fats & Fatty Acids

Nutrient	Amount	DV %
Fat	27.44 g	42%
Saturated Fats	17.61 g	88%
→ Butyric Acid	1 g	-
→ Caproic Acid	0.64 g	-
→ Caprylic Acid	0.43 g	-
→ Capric Acid	0.92 g	-
→ Lauric Acid	1.21 g	-
→ Myristic Acid	3.04 g	-
→ Palmitic Acid	6.85 g	-
→ Stearic Acid	2.92 g	-
Monounsaturated Fats	7.75 g	-
→ Palmitoleic Acid	0.89 g	-
→ Oleic Acid	6.39 g	-
→ Gadoleic Acid	0 g	-
→ Erucic Acid	0 g	-
Polyunsaturated Fats	0.66 g	-
→ Linolenic Acid (18:2)	0.26 g	-
→ Linolenic Acid (18:3)	0.39 g	-
→ Parinaric Acid	0 g	-
→ Arachidonic Acid	0 g	-
→ Eicosapentaenoic Acid (EPA)	0 g	-
→ Docosapentaenoic Acid (DPA)	0 g	-
→ Docosahexaenoic Acid (DHA)	0 g	-

Fat is important in your diet because it gives you energy and helps your body absorb vitamins. Fat is stored in your body in the form of fatty acids. Fatty acids are classified in three different types or families: saturated, monounsaturated and polyunsaturated.

Proteins & Amino Acids

Nutrient	Amount	DV %
Protein	24.94 g	49%
→ Alanine	0.76 g	-
→ Arginine	0.96 g	-
→ Aspartic acid	1.74 g	-
→ Cystine	0.25 g	-
→ Glutamic acid	6.14 g	-
→ Glycine	0.49 g	-
→ Histidine	1.03 g	113%
→ Isoleucine	1.31 g	106%
→ Leucine	2.56 g	91%
→ Lysine	2.65 g	107%
→ Methionine	0.72 g	58%
→ Phenylalanine	1.43 g	67%
→ Proline	3.25 g	-
→ Serine	1.54 g	-
→ Threonine	0.93 g	72%
→ Tryptophan	0.35 g	106%
→ Tyrosine	1.45 g	60%
→ Valine	1.81 g	116%

Proteins are present in every cell of your body and are crucial to build and maintain your bones, muscles and skin. Sources of proteins include meat, dairy products, nuts, beans and some grains. It is important to eat foods with the appropriate amount of dietary protein every day because your body does not store protein in the same way fats and carbohydrates are stored.

Minerals

Nutrient	Amount	DV %
Calcium	700 mg	54%
Copper	0.04 mg	4%
Iron	0.24 mg	1%
Magnesium	29 mg	7%
Manganese	0.01 mg	0%
Phosphorus	546 mg	44%
Potassium	121 mg	3%
Selenium	14.5 µg	26%
Sodium	819 mg	34%
Zinc	3.9 mg	35%

Minerals are chemical elements required by your body to grow and stay healthy. There are two kinds of minerals: macrominerals and trace minerals. Macrominerals are needed by your body needs in larger amounts, while trace minerals are needed by your body in small amounts.

Sterols

Nutrient	Amount	DV %
Cholesterol	114 mg	38%

Cholesterol is a fat like chemical compound that your body requires to build cell membranes and to produce vitamin D and hormones like estrogen and testosterone. Although your body makes all the cholesterol it needs, this nutrient is commonly found in foods like meat, eggs and cheese.

Miscellaneous

Nutrient	Amount	DV %
Alcohol	0 g	-
Ash	3.94 g	-
Caffeine	0 mg	-
Theobromine	0 mg	-
Water	41.46 g	-

Calories Burn off Time

How long would it take to burn off Cheese, Gouda with 356calories? A brisk walk for 77 minutes, jogging for 36 minutes, or hiking for 59 minutes will help your burn off the calories in cheese, gouda.

Burn off time varies based on your weight, physical activity and exercise intensity. The following physical activity table contains an estimated burn off time for a person weighting 154 lbs.

Physical Activity	Burn Off Time
Bicycling - 10 mph or less	74 minutes
Dancing	65 minutes
Golfing	65 minutes
Hiking	59 minutes
Light Gardening	65 minutes
Stretching	119 minutes
Walking - 3.5 mph	77 minutes
Weight Training - light workout	99 minutes
Aerobics	45 minutes
Basketball	49 minutes
Bicycling - 10 mph or more	36 minutes
Running - 5 mph	36 minutes
Swimming	42 minutes
Walking - 4.5 mph	47 minutes
Weight Training - vigorous workout	49 minutes

Similar Food Items to Cheese, Gouda

Name	Calories	Total Fat	Proteins	Carbohydrates
Cheese, Fontina	389	31.14g	25.6g	1.55g
Cheese, Gjetost	466	29.51g	9.65g	42.65g
Cheese, Gruyere	413	32.34g	29.81g	0.36g
Cheese, Limburger	327	27.25g	20.05g	0.49g
Cheese, Monterey	373	30.28g	24.48g	0.68g
Cheese, Mozzarella, Low Moisture, Part-skim	295	19.78g	23.75g	5.58g
Cheese, Mozzarella, Part Skim Milk	254	15.92g	24.26g	2.77g
Cheese, Mozzarella, Whole Milk	300	22.35g	22.17g	2.19g
Cheese, Mozzarella, Whole Milk, Low Moisture	318	24.64g	21.6g	2.47g

Footnotes

Percent daily values are based on a 2,000 calorie reference diet. Factors like age, gender and level of physical activity may affect your daily required values.
Nutrition data based on the USDA National Nutrient Database for Standard Reference, Release 28.
The editorial opinions regarding food value or quality in this website are given without warranty, and are not intended to replace medical advice or a nutritionist guidance.

Dietary Recommendations

A healthy eating pattern that accounts for all foods and beverages within an appropriate calorie level could help achieve and maintain a healthy weight and reduce the risk of chronic disease. Healthy eating habits include the following:

Vegetables from all subgroups, including dark, green, red and orange vegetables and also beans and peas
A variety of whole fruits
Grains with at least half of which are whole grains
Low or fat free dairy products, including milk, yogurt, cheese and/or fortified soy beverages
Protein foods, including seafood, lean meats and poultry, eggs and nuts
Oils with limited amounts of saturated fats and trans fats, added sugars, and sodium