KETO VERDICTYES
Gouda is excellent for keto: ~2.2g net carbs per 100g with a buttery, nutty flavor and great melt. High fat and protein make it a satisfying staple.
Is Gouda Cheese Keto?
Cheese
Gouda is excellent for keto: ~2.2g net carbs per 100g with a buttery, nutty flavor and great melt. High fat and protein make it a satisfying staple.
- Net carbs (100g)2.2g
- Protein (100g)25g
- Fat (100g)30.4g
- Keto verdictKeto-friendly
NUTRITION FACTS
Per 100g (raw)
Net Carbs
2.2g
Total Carbs
2.2g
Fiber
0g
Protein
25g
Fat
30.4g
Calories
406
Source: USDA FoodData Central
WHY IT'S KETO-FRIENDLY
- Very low net carbs (~2.2g/100g) fit easily into keto macros
- High in complete protein and fat for satiety and steady energy
- Naturally low in lactose (aged), supporting stable blood sugar
- Calcium- and mineral-rich while remaining low carb
- Versatile: melts smoothly and works in many keto recipes
HEALTH BENEFITS
- Excellent source of calcium for bone and dental health
- Provides vitamin B12 and other B vitamins for energy metabolism
- Contains phosphorus and selenium supporting bone and immune function
- Aged varieties may provide vitamin K2 for cardiovascular and bone health
- High-quality, bioavailable protein supports muscle maintenance
- Fermented dairy can contribute beneficial compounds formed during aging
PREPARATION SUGGESTIONS
CHEESE BOARD
Serve alongside nuts, olives, and keto-friendly crackers for a satisfying snack or appetizer.
MELTED ON MEAT
Top burgers, steaks, or chicken with slices. Broil briefly until bubbly for enhanced flavor.
IN OMELETS
Shred or crumble into eggs with vegetables for a protein-rich breakfast or anytime meal.
CHEESE CRISPS
Bake small mounds at 400F for 5-8 minutes until crispy for a crunchy, protein-packed snack.
CREAMY SAUCES
Melt into cream-based sauces for vegetables, meat, or use as a dip for celery and cucumber.
STUFFED PEPPERS
Mix with ground meat and spices to stuff into bell peppers before baking for a complete meal.