Cheese, Gouda
Serving Size 1 package (7 oz)
Nutritional Value and Analysis
Cheese, Gouda with a serving size of 1 package (7 oz) has a total of 704.88 calories with 54.33 grams of fat. The serving size is equivalent to 198 grams of food and contains 488.97 calories from fat. This item is classified as dairy and egg products foods.
This food is a good source of protein, calcium, phosphorus, zinc, selenium, vitamin a, rae, riboflavin, vitamin b-12, tryptophan, threonine, isoleucine, leucine, lysine, methionine, phenylalanine, tyrosine, valine and histidine but is high in fat, energy, 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 97% of DV
A serving of 198 grams of cheese, gouda has 97% of the recommended daily needs of protein.
Fat 84% of DV
A serving of 198 grams of cheese, gouda has 84% of the recommended daily intake of fat.
Energy 35% of DV
A serving of 198 grams of cheese, gouda has 35% of the recommended daily intake of energy.
Calcium 107% of DV
A serving of 198 grams of cheese, gouda has 107% of the recommended daily needs of calcium.
Phosphorus 86% of DV
A serving of 198 grams of cheese, gouda has 86% of the recommended daily needs of phosphorus.
Sodium 68% of DV
A serving of 198 grams of cheese, gouda has 68% of the recommended daily intake of sodium.
Zinc 70% of DV
A serving of 198 grams of cheese, gouda has 70% of the recommended daily needs of zinc.
Selenium 52% of DV
A serving of 198 grams of cheese, gouda has 52% of the recommended daily needs of selenium.
Vitamin A, RAE 36% of DV
A serving of 198 grams of cheese, gouda has 36% of the recommended daily needs of vitamin a, rae.
Riboflavin 51% of DV
A serving of 198 grams of cheese, gouda has 51% of the recommended daily needs of riboflavin.
Vitamin B-12 127% of DV
A serving of 198 grams of cheese, gouda has 127% of the recommended daily needs of vitamin b-12.
Tryptophan 212% of DV
A serving of 198 grams of cheese, gouda has 212% of the recommended daily needs of tryptophan.
Threonine 142% of DV
A serving of 198 grams of cheese, gouda has 142% of the recommended daily needs of threonine.
Isoleucine 209% of DV
A serving of 198 grams of cheese, gouda has 209% of the recommended daily needs of isoleucine.
Leucine 181% of DV
A serving of 198 grams of cheese, gouda has 181% of the recommended daily needs of leucine.
Lysine 213% of DV
A serving of 198 grams of cheese, gouda has 213% of the recommended daily needs of lysine.
Methionine 115% of DV
A serving of 198 grams of cheese, gouda has 115% of the recommended daily needs of methionine.
Phenylalanine 132% of DV
A serving of 198 grams of cheese, gouda has 132% of the recommended daily needs of phenylalanine.
Tyrosine 120% of DV
A serving of 198 grams of cheese, gouda has 120% of the recommended daily needs of tyrosine.
Valine 229% of DV
A serving of 198 grams of cheese, gouda has 229% of the recommended daily needs of valine.
Histidine 224% of DV
A serving of 198 grams of cheese, gouda has 224% of the recommended daily needs of histidine.
Cholesterol 75% of DV
A serving of 198 grams of cheese, gouda has 75% of the recommended daily intake of cholesterol.
Saturated Fats 174% of DV
A serving of 198 grams of cheese, gouda has 174% of the recommended daily intake of saturated fats.
Nutrition Facts
Serving Size 1 package (7 oz) (198 g)
| Amount Per Serving | ||
|---|---|---|
| Calories 704.88 | Calories from Fat 489 | |
| % Daily Value* | ||
| Total Fat 54.3g | 84% | |
| Saturated Fat 34.9g | 174% | |
| Trans Fat 0g | ||
| Cholesterol 225.7mg | 75% | |
| Sodium 1621.6mg | 68% | |
| Total Carbohydrate 4.4g | 1% | |
| Dietary Fiber 0g | 0% | |
| Sugars 4g | ||
| Protein 49g | ||
| Vitamin A 22% | Vitamin C 0% |
| Calcium 107% | Iron 3% |
* Percent Daily Values are based on a 2,000 calorie diet.
Vitamins
| Nutrient | Amount | DV % | |
|---|---|---|---|
| Vitamin A | 1114.74 IU | 22% | |
| → Vitamin A, RAE | 326.7 µg | 36% | |
| → Alpha Carotene | 0 µg | - | |
| → Beta Carotene | 19.8 µg | - | |
| → Beta Cryptoxanthin | 0 µg | - | |
| → Lutein + zeaxanthin | 0 µg | - | |
| → Lycopene | 0 µg | - | |
| Vitamin B-12 | 3.05 µg | 127% | |
| Vitamin B-6 | 0.16 mg | 9% | |
| Vitamin C | 0 mg | 0% | |
| Vitamin D | 39.6 IU | 10% | |
| → Vitamin D3 | 0.99 µg | - | |
| Vitamin E | 0.48 mg | 3% | |
| Vitamin K | 4.55 µg | 4% |
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 | 4.4 g | 1% | |
| Sugars | 4.4 g | 18% | |
| 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 | 54.33 g | 84% | |
| Saturated Fats | 34.88 g | 174% | |
| → Butyric Acid | 1.98 g | - | |
| → Caproic Acid | 1.27 g | - | |
| → Caprylic Acid | 0.85 g | - | |
| → Capric Acid | 1.82 g | - | |
| → Lauric Acid | 2.4 g | - | |
| → Myristic Acid | 6.02 g | - | |
| → Palmitic Acid | 13.56 g | - | |
| → Stearic Acid | 5.78 g | - | |
| Monounsaturated Fats | 15.34 g | - | |
| → Palmitoleic Acid | 1.76 g | - | |
| → Oleic Acid | 12.65 g | - | |
| → Gadoleic Acid | 0 g | - | |
| → Erucic Acid | 0 g | - | |
| Polyunsaturated Fats | 1.3 g | - | |
| → Linolenic Acid (18:2) | 0.52 g | - | |
| → Linolenic Acid (18:3) | 0.78 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 | 49.38 g | 97% | |
| → Alanine | 1.51 g | - | |
| → Arginine | 1.9 g | - | |
| → Aspartic acid | 3.45 g | - | |
| → Cystine | 0.5 g | - | |
| → Glutamic acid | 12.15 g | - | |
| → Glycine | 0.96 g | - | |
| → Histidine | 2.04 g | 224% | |
| → Isoleucine | 2.59 g | 209% | |
| → Leucine | 5.08 g | 181% | |
| → Lysine | 5.25 g | 213% | |
| → Methionine | 1.42 g | 115% | |
| → Phenylalanine | 2.83 g | 132% | |
| → Proline | 6.43 g | - | |
| → Serine | 3.06 g | - | |
| → Threonine | 1.84 g | 142% | |
| → Tryptophan | 0.7 g | 212% | |
| → Tyrosine | 2.88 g | 120% | |
| → Valine | 3.58 g | 229% |
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 | 1386 mg | 107% | |
| Copper | 0.07 mg | 8% | |
| Iron | 0.48 mg | 3% | |
| Magnesium | 57.42 mg | 14% | |
| Manganese | 0.02 mg | 1% | |
| Phosphorus | 1081.08 mg | 86% | |
| Potassium | 239.58 mg | 5% | |
| Selenium | 28.71 µg | 52% | |
| Sodium | 1621.62 mg | 68% | |
| Zinc | 7.72 mg | 70% |
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 | 225.72 mg | 75% |
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
Calories Burn off Time
How long would it take to burn off Cheese, Gouda with 704.88calories? A brisk walk for 153 minutes, jogging for 72 minutes, or hiking for 117 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 | 147 minutes |
| Dancing | 128 minutes |
| Golfing | 128 minutes |
| Hiking | 117 minutes |
| Light Gardening | 128 minutes |
| Stretching | 235 minutes |
| Walking - 3.5 mph | 153 minutes |
| Weight Training - light workout | 196 minutes |
| Aerobics | 88 minutes |
| Basketball | 97 minutes |
| Bicycling - 10 mph or more | 72 minutes |
| Running - 5 mph | 72 minutes |
| Swimming | 83 minutes |
| Walking - 4.5 mph | 93 minutes |
| Weight Training - vigorous workout | 97 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