Gouda Cheese: A Delightfully Nutritious and Flavorful Treat

Gouda cheese, a renowned cheese variety that originated in the Netherlands, is beloved worldwide for its distinct taste and texture. Named after the city of Gouda and its master cheesemakers, this cheese is made from cow’s milk and boasts a delightful creamy texture. Its outer coat boasts a rich dark yellow hue, while the inside is a pale, milky yellow.

With a history dating back to the 12th century, Gouda cheese holds the distinction of being one of the oldest cheeses still produced today. To this day, the city of Gouda celebrates its cheese-making tradition with a traditional market held during the summer months.

Modern-day Gouda cheese comes in various flavors and types, categorized based on the cheese’s maturity or aging period. Young Gouda cheese offers a sweet, fudgy, and mild taste, while aged Gouda, aged for over a year, boasts a tangy flavor with hints of nuttiness and caramel.

Types of Gouda Cheese

The classification of Gouda cheese is primarily based on its age. The Dutch have categorized Gouda cheese into six types:

  1. Young Gouda: Aged for 4 weeks
  2. Matured young Gouda: Aged for 8-10 weeks
  3. Matured Gouda: Aged for 16-18 weeks
  4. More matured Gouda: Aged for 7-8 months
  5. Completely matured Gouda: Aged for 10-12 months
  6. Aged Gouda: Aged for over 12 months

Smoked Gouda Cheese

One popular variation of Gouda cheese is smoked Gouda, known for its classic combination of smoky flavors and springy texture. The smoking process involves either placing entire squares or pieces of cheese in a smokehouse or adding natural smoke flavors to cheese curds before pressing. This process ensures a uniform taste throughout the cheese.

Nutritional Properties of Gouda Cheese

Gouda cheese offers a range of essential nutrients. According to the USDA, per 100 grams of Gouda cheese, you can expect the following nutritional values:

  • Water: 41.5g
  • Energy: 356 kcal
  • Protein: 24.9g
  • Fat: 27.4g
  • Carbohydrate: 2.22g
  • Sugar: 2.22g
  • Calcium: 700 mg
  • Magnesium: 29 mg
  • Phosphorus: 546 mg
  • Potassium: 121 mg
  • Sodium: 819 mg
  • Folate: 21 μg
  • Vitamin A: 563 IU

Health Benefits of Gouda Cheese

Gouda cheese provides numerous health benefits, thanks to its rich nutrient profile. Here are some of the top advantages:

1. Rich Nutrient Profile

Gouda cheese is low in carbohydrates, making it an excellent choice for those watching their carb intake. Additionally, it contains 27.4 grams of total fat per 100 grams, primarily saturated fat from whole cow’s milk. Gouda cheese also offers all the essential amino acids, which play a crucial role in tissue and organ function, energy production, and more.

2. Good for Bone Health

Calcium, found in abundance in Gouda cheese, is essential for maintaining and strengthening bones. It also supports muscle contractions, blood clot prevention, blood pressure regulation, cellular communication, nerve transmission, and may even help prevent cardiovascular diseases and cancer.

3. Healthy for Your Heart

While dairy products have been associated with potential heart health issues due to their saturated fat content, Gouda cheese provides a balanced combination of micro and macro nutrients. Studies suggest that consuming dairy fat may actually lower the risk of cardiovascular disease.

4. Aids Digestion

Contrary to popular belief, Gouda cheese is relatively low in lactose and carbohydrates, making it easier to digest for those with lactose intolerance.

5. Antioxidant-Rich

Fortified Gouda cheese, when combined with mango kernel fat, exhibits antioxidant activity, improved oxidation stability, and enhanced sensory characteristics.

6. Weight Management

Gouda cheese can be an excellent addition to a low-carb diet as it helps keep you feeling full and satisfied, aiding in weight management. Protein-rich and slow to digest, Gouda cheese helps curb cravings and reduce overall calorie intake.

The HealthifyMe Note

Gouda cheese is renowned for its delicious taste and creamy texture, making it a favorite among cheese enthusiasts. Not only does it satisfy your taste buds, but it also provides essential nutrients for your body. However, like with any food, moderation is key to reap the maximum benefits.

Best Ways to Use Gouda Cheese

Gouda cheese is a versatile ingredient that can be enjoyed in a variety of ways. It pairs well with bread, fruits, sandwiches, and cooked vegetables. Here are a couple of healthy recipes featuring Gouda cheese:

Smoky Gouda and Chicken Sandwich

  • Yield: 4 Servings
  • Total preparation time: 20 minutes
  • 1 cup = 250 ml


  • Garlic herb mayonnaise: ¼ cup
  • White bread: 8 slices
  • Shredded chicken: 2 cups
  • Salt: ¼ tsp
  • Pepper: A pinch
  • Smoked Gouda cheese: 4 slices (30 g)
  • Peaches: 2 small

Nutrition Value per Sandwich:

  • Energy: 352 kcal
  • Fat: 17g
  • Cholesterol: 100 mg
  • Sodium: 678 mg
  • Carbohydrate: 18g
  • Protein: 30g

Preparation Method:

  1. Heat the broiler first. On four slices of bread, spread 2 tbsp of mayonnaise.
  2. Place them on a baking sheet.
  3. Add shredded chicken on top, spreading it evenly. Sprinkle salt and pepper.
  4. Top with peaches and Gouda cheese.
  5. Broil for 2-3 minutes until the cheese melts.
  6. Take them out and spread more mayonnaise to serve.

Lentils and Rice Bake Topped with Gouda Cheese

  • Yield: 2 Servings
  • Preparation time: 20 minutes
  • Cooking time: 30 minutes
  • 1 cup = 250 ml


  • Onions: 2 (finely chopped)
  • Garlic: 2-3 cloves (finely chopped)
  • Tomato puree: 3-4 tbsp
  • Carrot: 1 (diced finely)
  • Green peas: 1 cup
  • Rice: 2 cups
  • Red lentils: 1 cup
  • Paprika: 1 tbsp
  • Ground cumin: 1 tsp
  • Gouda cheese: 100 g (grated)
  • Black pepper: 1 tsp
  • Salt: As per taste

Preparation Method:

  1. Sizzle the chopped garlic in hot oil for a minute.
  2. Add onions and fry until translucent. Then add tomato puree, ground cumin, and paprika. Mix well and cook for 5 minutes.
  3. Add the rice and lentils after washing them thoroughly.
  4. Add green peas and carrots. Add 3 cups of water and salt. Cook on low flame until all the water is absorbed.
  5. Transfer the cooked rice and lentil mixture to another bowl coated with olive oil.
  6. Top with grated Gouda cheese, cover with aluminum foil, and place in a preheated oven at 180 degrees.
  7. Bake for about 30 minutes and serve hot.

The HealthifyMe Note

Although Gouda cheese is a versatile ingredient, it is important to remember that it is calorie-dense. It is easy to overeat and significantly increase your daily caloric intake. Additionally, Gouda cheese contains a high amount of sodium (819 milligrams per 100g). To reduce sodium intake, use a food scale to measure your servings and pair Gouda with naturally low-sodium foods.

Allergies and Side Effects

While Gouda cheese offers numerous health benefits, individuals with milk allergies should exercise caution when consuming it. Cow’s milk, a common allergen, can cause allergic reactions such as hives, stomach upset, and blood in stools.

Gouda cheese is also high in sodium, containing 232 milligrams per gram. Those with hypertension or kidney issues should limit their consumption to manage their conditions properly.

Furthermore, individuals with specific health conditions such as migraines, inflammation, high blood pressure, and skin problems should avoid Gouda cheese, as it may exacerbate these conditions.

Storage and Food Safety

To ensure the longevity and safety of your Gouda cheese, it is important to store it correctly. Avoid using plastic containers and instead wrap the cheese in butter paper before loosely covering it with plastic. Store it in the vegetable drawer of your refrigerator, at normal temperature. Gouda cheese can last up to 2 to 3 weeks, but it is not recommended to freeze it as it may alter its texture.


Gouda cheese is a true culinary gem, cherished worldwide for its incredible taste and versatility. Its long history and various forms make it a cheese worth exploring. Whether you prefer smooth and rich flavors or harder textures with caramel undertones, Gouda cheese has something for everyone.

With its wide range of flavors, Gouda cheese pairs well with hot peppers, bacon, pesto, or even cumin. Some varieties may feature light yellow shades and tiny holes known as “eyes,” adding a nutty flair. Whether layered or hole-free, Gouda cheese is sure to tantalize your taste buds.

Frequently Asked Questions (FAQs)

Q. What are the benefits of eating Gouda cheese?

A. Gouda cheese offers various health benefits due to its nutrient-rich composition. It contains calcium for bone health, high-quality protein and essential amino acids for tissues and organs, and vitamins and minerals that support overall well-being.

Q. Is Gouda cheese a healthy fat?

A. Gouda cheese is a full-fat dairy product that contains saturated fats. While it may not be considered a “healthy” fat, Gouda cheese does provide beneficial nutrients that can contribute to a balanced diet and a healthy lifestyle.

Q. Is Gouda or Cheddar healthier?

A. Both Gouda and Cheddar cheese have their own nutritional properties and benefits. Gouda is lower in calories and fat compared to Cheddar, but Cheddar cheese provides more protein. Ultimately, the choice between the two depends on your dietary preferences and nutritional needs.

Q. Is Gouda cheese a probiotic?

A. Some cheese varieties, including Gouda, can have probiotic properties, especially when aged or matured for longer periods. These cheeses contain beneficial bacteria that promote gut health.

Q. Is Gouda cheese high in protein?

A. Gouda cheese is not particularly high in protein compared to other cheese types. However, it still offers a reasonable amount of protein, which is important for maintaining muscle and bone health.

Q. Is Gouda cheese good for weight loss?

A. Gouda cheese can be a beneficial addition to a weight loss diet due to its low carbohydrate content and satiating effect. However, as it is calorie-dense, it should be consumed in moderation.

Q. Is Gouda cheese high in carbs?

A. Gouda cheese is relatively low in carbs, making it suitable for low-carb or keto-based diets. With only 1g of carbs per 28g, it can be a part of a moderate-weight loss regimen.

Q. Is Gouda cheese high in fat?

A. Gouda cheese contains a significant amount of saturated fat. While this may not be considered healthy, it also provides other beneficial nutrients such as calcium and protein.

Q. Is Gouda cheese bad for cholesterol?

A. Gouda cheese contains cholesterol but is unlikely to adversely affect cholesterol levels when consumed in moderation. Studies have shown conflicting results regarding the impact of cheese on cholesterol levels, and individual factors should be taken into account.

Now that you’re acquainted with the wonders of Gouda cheese, why not try it for yourself? Head over to BDK Restaurant to explore their delectable Gouda cheese offerings and embark on a culinary adventure like no other.

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