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Goat cheese is any cheese made from goat milk, from the soft fresh logs often called chevre to semisoft and aged hard wheels. In USDA FoodData Central data an ounce of soft goat cheese has about 75 calories, 5.3 grams of protein and less sodium than an ounce of feta, but also less calcium than many cow’s milk cheeses. Is goat cheese healthy? It can fit a varied diet like other cheeses, with two caveats: it is still milk for anyone with a milk allergy, and soft goat cheese made from raw milk is on FDA and CDC lists of foods to avoid in pregnancy.
Peptide Labs does not sell goat cheese or other cheese products. This article is general nutrition information, not medical advice.
Key Takeaways
- USDA SR Legacy has three goat cheese entries: soft, semisoft and hard.
- In USDA data, an ounce of soft goat cheese lists 75 calories, 5.3 grams of protein and 6% of the Daily Value for sodium.
- Hard goat cheese is far higher in calcium per ounce than soft goat cheese, per USDA data.
- Goat cheese is still milk under FDA allergen rules, so it is not a workaround for a milk allergy.
- FDA and CDC advise pregnant women to avoid cheese made from unpasteurized (raw) milk.
What goat cheese and chevre are
Chevre comes from the French word for goat, and in US stores it usually means a fresh, spreadable white goat cheese sold in logs or tubs, sometimes rolled in herbs or ash. Goat milk is also made into bloomy-rind cheeses, semisoft table cheeses, aged hard cheeses and some feta-style cheeses. Our feta guide explains why EU-protected Feta may include up to 30% goat milk alongside sheep milk. For the milk itself, see our goat milk guide.
Fresh chevre is mild and tangy, with a crumbly-creamy texture. As goat cheese ages it loses moisture, becomes firmer, and develops a stronger flavor, which also changes the nutrition per ounce.
Goat cheese in USDA data, soft to hard
Here is the goat cheese nutrition picture from USDA SR Legacy, per ounce (28.35 grams), with the FDA Daily Value in brackets: soft (FDC 173435), semisoft (FDC 173433) and hard (FDC 172197).
| Per ounce | Soft goat | Semisoft goat | Hard goat |
|---|---|---|---|
| Calories | 75 | 103 | 128 |
| Protein | 5.3 g (11%) | 6.1 g (12%) | 8.7 g (17%) |
| Total fat | 6.0 g (8%) | 8.5 g (11%) | 10.1 g (13%) |
| Saturated fat | 4.1 g (21%) | 5.9 g (29%) | 7.0 g (35%) |
| Carbohydrate | 0 g | 0.03 g | 0.6 g |
| Sodium | 130 mg (6%) | 118 mg (5%) | 120 mg (5%) |
| Calcium | 40 mg (3%) | 84 mg (6%) | 254 mg (20%) |
| Phosphorus | 73 mg (6%) | 106 mg (9%) | 207 mg (17%) |
| Vitamin A | 82 mcg (9%) | 115 mcg (13%) | 138 mcg (15%) |
| Riboflavin | 0.11 mg (8%) | 0.19 mg (15%) | 0.34 mg (26%) |
The pattern follows moisture. Soft goat cheese is about 61% water in the USDA entry, so an ounce holds less of everything; hard goat cheese packs more protein, calcium and saturated fat into each ounce. Calcium jumps the most: USDA lists 40 milligrams per ounce of soft goat cheese and 254 milligrams for hard. Riboflavin and vitamin A are worth noting too.
Goat cheese compared with other cheeses
Per ounce in USDA SR Legacy, soft goat cheese and feta (FDC 173420) both list 75 calories, but feta has 323 milligrams of sodium (14% DV) against 130 milligrams for soft goat cheese. USDA lists whole-milk mozzarella (FDC 170845) at 85 calories, 6.3 grams of protein and 143 milligrams of calcium (11% DV); cheddar (FDC 173414) at 114 calories, 6.5 grams of protein, 201 milligrams of calcium (15% DV) and 5.4 grams of saturated fat (27% DV). So fresh goat cheese is lower in sodium and calories than many cheeses but is not a calcium standout, while hard goat cheese is closer to cheddar.
If sodium is your main concern, our low sodium foods guide covers label reading. For other fresh cheeses, compare cottage cheese and cream cheese, and aged parmesan sits at the far end of the hard-cheese scale.
Is goat cheese healthy? Lactose and allergy
USDA lists 0 grams of carbohydrate per ounce of soft goat cheese and under 1 gram for hard, which means little lactose remains, though SR Legacy gives no separate lactose figure for these entries. NIDDK notes that some people with lactose intolerance find hard cheeses easier to tolerate than other milk products. Tolerance varies, so start small if lactose bothers you; our lactase guide covers enzyme products.
Allergy is a different matter. FDA’s January 2025 allergen guidance says “milk” as a major food allergen means milk from domesticated cows, goats, sheep or other ruminants, and labels should name the source, such as “Contains goat milk”. In a 1999 study, 24 of 26 children with IgE-mediated cow’s milk allergy reacted to goat milk in supervised food challenges. Anyone with a milk allergy should avoid goat cheese unless an allergist says otherwise.
Goat cheese in pregnancy and raw-milk cheese
Goat cheese pregnancy questions come down to pasteurization. FDA says pregnant women are about 10 times more likely than other healthy adults to get listeriosis and advises avoiding cheeses made with unpasteurized (raw) milk. CDC lists soft cheese made from unpasteurized milk among the riskier choices. FDA lists cheeses made with pasteurized milk as safer choices, with the exception of queso fresco-type cheeses.
- Read the label: look for “made with pasteurized milk” on chevre logs, crumbles and aged goat cheeses, especially imported or farmstead cheeses.
- Raw-milk cheese: FDA lists unpasteurized soft and hard cheeses among higher-risk foods for everyone, not only during pregnancy.
- Who else should be careful: CDC says newborns, adults 65 or older and people with weakened immune systems are also at higher risk from Listeria.
- Ask your clinician: if you are pregnant and unsure about a specific cheese, ask your OB-GYN or midwife.
Buying, storing and using goat cheese
Fresh chevre works crumbled on salads, spread on toast, stirred into pasta or baked until soft. Semisoft and hard goat cheeses slice and grate like their cow’s milk cousins. Keep fresh goat cheese wrapped and cold, and use it by the date on the pack; firmer aged cheeses keep longer when wrapped in cheese paper or waxed paper. Goat milk yogurt and kefir are other cultured goat dairy foods if you enjoy the flavor.
Frequently Asked Questions
Is goat cheese healthier than cow’s milk cheese?
Not across the board. In USDA data soft goat cheese is lower in sodium and calories than feta or cheddar per ounce, but it also has much less calcium than most cow’s milk cheeses.
What is chevre?
Chevre is the French word for goat and usually means fresh, soft white goat cheese sold in logs or tubs.
Can I eat goat cheese while pregnant?
FDA and CDC advise avoiding cheese made from unpasteurized milk during pregnancy; cheeses made with pasteurized milk are listed as safer. Check the label and ask your OB-GYN.
Does goat cheese contain lactose?
It can contain small amounts. USDA lists 0 grams of carbohydrate per ounce of soft goat cheese, and NIDDK notes some people tolerate hard cheeses better, but tolerance varies.
Can I eat goat cheese with a cow’s milk allergy?
Usually not. FDA classes goat milk as the major allergen milk, and most children with cow’s milk allergy in one study reacted to goat milk. Ask an allergist.
How many calories are in goat cheese?
USDA SR Legacy lists about 75 calories per ounce of soft goat cheese, 103 for semisoft and 128 for hard.
Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before starting a supplement, especially if you take medicines, are pregnant or have a food allergy. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Last reviewed October 2026.
Related guides: Goat Milk vs Cow Milk: USDA Nutrients, Lactose and Safety, Feta Cheese: Nutrition, Is It Healthy, Sodium and Safety, Cheese: Nutrition, Types of Cheese and Is Cheese Healthy?.