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Is Gouda Cheese Keto-Friendly?

Gouda Cheese on a kitchen counter

Is Gouda Cheese Keto-Friendly? The simple answer is a resounding yes, and this article will delve into the 'why' and 'how' of it.

We'll pull apart the layers of this delicious cheese, examining its carb content, nutritional benefits, and how it can be effectively incorporated into a ketogenic diet.

Along the journey, we'll also touch upon some keto-compatible alternatives and share creative ways to enjoy Gouda Cheese in your meals.

So, whether you're a seasoned keto follower or just starting on your low-carb journey, this comprehensive breakdown of Gouda Cheese is sure to enrich your culinary adventures.


  • Yes, Gouda Cheese is keto-friendly, with only 2.22g of net carbs per 100g.
  • Gouda Cheese offers nutritional benefits like high protein, calcium, and vitamin B-12 content.
  • However, keep an eye on the high sodium content.

Is Gouda Cheese Keto-Friendly?

Gouda Cheese, with its distinct flavor and creamy texture, is indeed keto-friendly. This compatibility with a ketogenic diet can be traced back to its nutritional composition, particularly its carbohydrate content. A 100g portion of Gouda Cheese contains just 2.22g of carbohydrates, which is well within the low-carb limits generally set for those following a ketogenic diet.

To understand why Gouda Cheese is considered keto-friendly, it's necessary to dive a bit deeper into the nutritional facts. The ketogenic diet emphasizes a low-carb, high-fat nutritional intake, and Gouda Cheese fits perfectly into this framework. Besides its low carbohydrate content, Gouda Cheese is also high in fats, with a whopping 27.44g per 100g. This makes it a great choice for those looking to keep their carb intake low while still enjoying a flavorful and satisfying food.

Gouda Cheese's net carbs, which are the total carbohydrates minus the fiber, stand at 2.22g per 100g. This is particularly relevant as the concept of net carbs is often used in the context of the ketogenic diet, with the aim to restrict carb intake while maximizing fiber. Considering the typical serving size of 100g, consuming Gouda Cheese would not significantly impact one's daily carbohydrate limit.

Can You Have Gouda Cheese on a Strict Keto Diet?

Gouda Cheese, being keto-friendly, indeed fits comfortably into a ketogenic diet. Even when it comes to a stricter version of the ketogenic diet, where the daily carb intake is limited to less than 20g, Gouda Cheese can still be included. With its carb content standing at 2.22g per 100g, it doesn't pose a challenge to meeting this strict limit.

There are also individuals who follow a slightly more relaxed version of keto, often referred to as a low carb diet. In this version, the carb limit can range from 30-50g of net carbs per day. Given the relatively low carb content of Gouda Cheese, it can be included in this diet without much concern.

However, as with any food, incuding Gouda Cheese in a strict ketogenic diet requires careful planning and tracking of carb intake. Using tools or apps that help log daily food intake can be beneficial for keeping track of carbs. These tools can assist in determining where Gouda Cheese fits into the daily meal plan, ensuring it can be enjoyed without disrupting the state of ketosis, the metabolic state where the body burns fat for energy instead of carbs.

Carbs In Gouda Cheese

When considering the carb content in Gouda Cheese, it's essential to focus on the concept of net carbs. Net carbs are calculated by subtracting the fiber content from the total carbs. For Gouda Cheese, the net carbs stand at 2.22g per 100g. This relatively low carbohydrate content makes it a suitable option for those on a low-carb or ketogenic diet.

Gouda Cheese Nutrition Facts

A 100g portion of Gouda Cheese offers a comprehensive blend of both macro and micronutrients.

Starting with macronutrients, it contains 27g of protein, crucial for muscle growth and repair. The fat content is considerable at 31g, which includes both saturated and unsaturated fats. It has only 2g of carbohydrates, making it suitable for low-carb diets.

In terms of micronutrients, Gouda Cheese shines with an abundance of vitamins and minerals. It holds an impressive 700mg of calcium, essential for strong bones and teeth. Also noteworthy is its Vitamin A content, standing at 330μg, beneficial for eye health and immune function. It also offers significant amounts of Vitamin B12, phosphorus, and selenium.

Nutrient NameAmount and Unit per 100g
Carbohydrate, by difference 2.22g
Total fats 27.44g
Protein 24.94g
Sodium, Na 819.0mg
Potassium, K 121.0mg
Magnesium, Mg 29.0mg
Calcium, Ca 700.0mg
Vitamin A 165.0ug
Vitamin B-6 0.08mg
Vitamin B-12 1.54ug
Vitamin D3 (cholecalciferol) 0.5ug
Vitamin E (alpha-tocopherol) 0.24mg
Vitamin K1 2.3ug
Copper, Cu 0.04mg
Iron, Fe 0.24mg
Phosphorus, P 546.0mg
Selenium, Se 14.5ug
Zinc, Zn 3.9mg
Cholesterol 114.0mg
Beta-carotene 10.0ug
Manganese, Mn 0.01mg
Thiamin 0.03mg
Riboflavin 0.33mg
Niacin 0.06mg
Pantothenic acid 0.34mg
Folate, total 21.0ug
Choline, total 15.4mg
Retinol 164.0ug
Calories 356.0kcal
Water 41.46g
Tryptophan 0.35g
Threonine 0.93g
Isoleucine 1.31g
Leucine 2.56g
Lysine 2.65g
Methionine 0.72g
Cystine 0.25g
Phenylalanine 1.43g
Tyrosine 1.45g
Valine 1.81g
Arginine 0.96g
Histidine 1.03g
Alanine 0.76g
Aspartic acid 1.74g
Glutamic acid 6.14g
Glycine 0.48g
Proline 3.24g
Serine 1.54g
Fatty acids, total saturated 17.61g
Fatty acids, total monounsaturated 7.75g
Fatty acids, total polyunsaturated 0.66g
Nutritional data is sourced from the US Department of Agriculture's FoodData Central system. Please see Cast Iron Keto's editorial and research standards for more information.

Health Implications of Gouda Cheese on a Keto Diet

Gouda Cheese is a nutritional powerhouse, offering a wealth of vitamins, minerals, and other essential nutrients. It is particularly rich in calcium, contributing to bone health, and vitamin B-12, crucial for brain function and energy production. Moreover, Gouda Cheese is a great source of protein, providing 24.94g per 100g.

Incorporating Gouda Cheese into Your Keto Meal Plan

  1. Utilize as a Flavor-Enhancer: Gouda Cheese's distinct flavor makes it a great addition to various keto-friendly dishes. Whether it's sprinkled over a salad, melted onto a low-carb pizza, or used in a stuffed keto-friendly chicken breast, Gouda Cheese can enhance the taste of meals while keeping the carb content in check.
  2. Keto Recipe Ideas: Gouda Cheese can be creatively incorporated into numerous keto recipes. For instance, a keto-friendly Gouda and spinach stuffed pork tenderloin, or a simple yet satisfying Gouda cheese omelette. These dishes not only add variety to the diet but also ensure the enjoyable intake of this nutrient-dense cheese.
  3. Monitor Portion Control: Despite its keto-friendly profile, it's important to regulate the quantity of Gouda Cheese consumed. Portion control is key to ensure that the carb limit is not exceeded and that there's room for other nutritious foods in the diet.

Keto-Compatible Alternatives for Gouda Cheese

  1. Cheddar Cheese: Cheddar is a versatile keto-friendly alternative to Gouda Cheese. It's commonly used in various recipes, such as low-carb cauliflower mac and cheese or keto-friendly cheeseburgers. With a similar protein content to Gouda and marginally lower carbs, it's a fitting substitute without compromising the diet.
  2. Mozzarella Cheese: Mozzarella, particularly the fresh variant, is another great substitute. It shines in dishes like keto-friendly zucchini lasagna or stuffed bell peppers. Mozzarella has a slightly higher fat content than Gouda, making it an excellent choice for maintaining the high-fat aspect of a keto diet.
  3. Blue Cheese: With its unique flavor, blue cheese can bring a different taste dimension to meals. It can star in keto-friendly salads or crumbled over steak. It tends to have a slightly higher fat and lower carb content compared to Gouda, keeping in line with the keto diet's nutrient requirements.

Concluding Thoughts on Gouda Cheese and Keto

In light of the insights discussed, Gouda Cheese stands out as a rewarding choice for those following a ketogenic diet. It's keto-friendly, given its low net carb content of 2.22g per 100g and offers substantial nutritional benefits, such as a good amount of protein, calcium, and vitamin B-12.

While the high sodium content is a point to consider, it doesn't detract from the overall suitability of Gouda Cheese for a balanced, nutritious keto diet. Portion control and carb tracking remain fundamental strategies when incorporating this delicious cheese into your meal plan, to maintain the state of ketosis.

Gouda Cheese can be creatively used in a myriad of keto recipes, and there are also several keto-compatible cheese alternatives to explore if you fancy a change. However, why stop at traditional uses? Consider experimenting with Gouda Cheese in new ways, like creating a keto-friendly Gouda cheese sauce to drizzle over steamed vegetables, for an exciting twist.

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Cast Iron Keto's Editorial and Research Standards

Certain rare or exotic food items may not have nutritional profiles in the FoodData Central database. If an exact match is not found in the FoodData Central database, then, the Cast Iron Keto team utilizes a three-prong approach to provide readers with the closest relevant nutritional data, where possible.

First, in the event that nutritional profiles for a rare or exotic food item is not available in the FoodData Central database, we investigate alternative names for that particular food item and use that data, when possible. Second, in cases where no alternate names exist, Cast Iron Keto will use nutritional data for a close relative or similar food item. Finally, if no close relatives or similar items exist, we refrain from publishing nutrient data tables.

When making dietary or health decisions based on FoodData Central's data, we suggest readers consult with a nutritionist or other health experts, particularly if the food in question has a significant role in your diet or if you are using the food item to treat any health disorder(s).

Furthermore, it is important to note that even if a close relative or similar item is used to approximate the nutritional data, different food items can have varying levels of nutrients due to factors such as soil quality, farming practices, and regional differences.


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Frequently Asked Questions

Yes, Gouda Cheese is keto-friendly due to its low net carb content of 2.22g per 100g.

Gouda Cheese offers a good amount of protein, calcium, and vitamin B-12. However, it also contains a high amount of sodium.

While Gouda Cheese is keto-friendly, portion control is important to ensure you don't exceed your daily carb limit. Tracking carbs is also crucial.