Cheese, gouda
FDC 171241oz (28 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 32 · -3 vs Dairy & eggs medianOn our Nutrient Density Score, which measures beneficial nutrients per calorie relative to the foods we cover, Cheese, gouda is on the calorie-heavy, nutrient-light side at 32 of 100. Within dairy & eggs it ranks 34 of 60. Per 100 grams it is an excellent source of calcium (54% DV), an excellent source of protein (50% DV), a good source of vitamin a (18% DV). Most of its 356 calories per 100 grams come from fat. Worth noting: it is high in sodium (819 mg per 100 g) and high in saturated fat (17.6 g per 100 g).
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 356 kcal | 18% |
| Total fat | 27 g | 35% |
| Saturated fat | 18 g | 88% |
| Cholesterol | 114 mg | 38% |
| Sodium | 819 mg | 36% |
| Carbohydrate | 2.2 g | 1% |
| Dietary fiber | 0 g | 0% |
| Sugars | 2.2 g | |
| Protein | 25 g | 50% |
| Potassium | 121 mg | 3% |
| Calcium | 700 mg | 54% |
| Iron | 0.24 mg | 1% |
| Magnesium | 29 mg | 7% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 165 µg | 18% |
| Vitamin E | 0.24 mg | 2% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 100 kcal | 5% |
| Total fat | 7.7 g | 10% |
| Saturated fat | 4.9 g | 25% |
| Cholesterol | 32 mg | 11% |
| Sodium | 229 mg | 10% |
| Carbohydrate | 0.62 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | 0.62 g | |
| Protein | 7 g | 14% |
| Potassium | 34 mg | 1% |
| Calcium | 196 mg | 15% |
| Iron | 0.07 mg | 0% |
| Magnesium | 8.1 mg | 2% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 46 µg | 5% |
| Vitamin E | 0.07 mg | 0% |
Source: USDA FoodData Central · Public domain
FDC 171241Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the dairy & eggs median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
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