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Is Gouda Cheese Good For Weight Loss?

This article has been Fact-Checked by Kendall Kennedy MS, RD, RYT

Putting together your weight loss diet can be confusing with all the options. What about gouda cheese, is it good for weight loss?

Gouda cheese is a semi-hard yellow cheese made from cow milk. This cheese originates in the Netherlands but the guidelines for being allowed to call a cheese gouda are not that strict. It is considered more a general method for making cheese.

That means exact nutrition values can vary from type to type but one example can show how good or bad gouda cheese is for weight loss.

Gouda cheese is a rather high-calorie cheese. On the other hand, these calories are mostly of the weight loss friendly kind. That means some gouda cheese can benefit weight loss but you have to see for your individual situation exactly how much.

Find out the nutritional details of gouda cheese to see whether this food deserves a place in your weight loss diet.

Micronutrients in gouda cheese

The first thing to look at is the amount of micronutrients in gouda cheese.

Micronutrients are a group of nutrients your body absolutely needs to survive and thrive. Micronutrients include vitamins and minerals. These are involved in basically every aspect of your health, including weight loss.

100 grams of gouda cheese provides you with approximately (1):

  • Calcium: 70% of the DV (Daily Value)
  • Phosphorus: 55% of the DV
  • Sodium: 34% of the DV
  • Vitamin B12: 26% of the DV
  • Zinc: 26% of the DV
  • Selenium: 21% of the DV
  • Riboflavin: 20% of the DV
  • Vitamin A: 11% of the DV

And some other vitamins and minerals in less significant amounts. That’s a good amount of vitamins and minerals per 100 grams compared to a lot of other foods.

One thing you do have to keep in mind that overdoing it with certain vitamins and minerals is not good either. In the case of gouda cheese the main mineral to keep in mind is sodium.

Consuming too much sodium may have negative side effects. If you already get a lot of sodium from your current diet adding gouda cheese on top of that might not be a smart idea.

Protein in gouda cheese for weight loss

Another part of food that can help you on your weight loss journey is the amount of protein in it.

Gouda cheese contains about 24.9 grams of protein per 100 grams. To compare, there are about 25.4 grams per 100 grams in salmon (2).

Gouda cheese is a very good source of protein per 100 grams compared to most foods. That being said, if you look at the cheeses highest in protein, there are a few kinds of cheese that are even higher in protein. It all depends on what you compare with.

Protein is considered to be the most filling of the 3 macronutrients. Hunger and cravings can be a big pitfall for people trying to lose weight, so avoiding this is a big plus.

Eating enough protein will also help you prevent muscle loss. Since muscle helps you burn extra calories throughout the day this is a big plus for protein and gouda cheese for weight loss.

Do keep in mind that overdoing it with protein isn’t good either.

Does gouda cheese make you lose or gain weight?

You still need a final piece of the puzzle. The amount of calories in gouda cheese.

Gouda cheese contains around 356 calories per 100 grams. 8.4 of these calories come from carbohydrates (2.2 g per 100 grams). 1 slice of gouda cheese (28 g) is about 100 calories.

Gouda cheese is not one of the lowest carb cheeses but it is still generally suited for low carb diets like the keto diet.

The amount of calories in gouda cheese is rather high compared to most whole foods. Compared to other cheeses gouda cheese is a medium-calorie cheese per 100 grams in the middle of the list of the best cheeses for weight loss.

On the other hand, most of these calories come from its protein and fat content which are both considered filling macronutrients. Consuming enough protein is also just important for weight loss in general.

Even with that in mind, there are better protein sources for weight loss. If you are already consuming enough protein, foods like vegetables and fruits may be an even better choice for weight loss.

Gouda cheese is certainly not the worst food in the world for weight loss but if you struggle a lot with overeating calories you might want to choose other foods.

Certain people want to avoid gouda cheese altogether because of lactose and dairy intolerance problems.

Different uses for gouda cheese

You can eat gouda cheese in different ways, some combinations are better than other when it comes to losing weight.

Some healthy ways to eat gouda cheese are on its own, as a snack or with other healthy ingredients in for example a salad.

If you want to lose weight you mainly want to avoid gouda cheese in combination with dishes like pasta, lasagna, and pizza.

Most sauces and dressings with gouda cheese are also not preferable when trying to lose weight.


Matt Claes

Matt Claes founded Weight Loss Made Practical to help people get in shape and stay there after losing 37 pounds and learning the best of the best about weight loss, health, and longevity for over 4 years. Over these years he has become an expert in nutrition, exercise, and other physical health aspects.