Gouda: Nutrition, Smoked Gouda and What the Label Means

Gouda is a semi-firm cow’s milk cheese of Dutch origin, and in the US any cheese sold as Gouda cheese has to meet an FDA standard: at least 46% milkfat in its solids and no more than 45% moisture. In USDA SR Legacy data, an ounce of Gouda has about 101 calories, 7 grams of protein and 15% of the Daily Value for calcium, along with 10% DV for sodium and 25% DV for saturated fat. This guide covers Gouda nutrition, how Gouda cheese is made, what the EU name Gouda Holland protects, how to read a smoked Gouda label, and what to know about lactose, allergy and pregnancy.

Peptide Labs does not sell Gouda or cheese products. This article is general nutrition information, not medical advice.

What is Gouda?

Gouda takes its name from the Dutch town of Gouda. The European Commission regulation that protects the name Gouda Holland states that the cheese sold in Gouda became known as Gouda cheese from the 18th century onwards. Today the word is used for cheese made in many countries, including the US.

FDA’s standard for Gouda (21 CFR 133.142) borrows the method written for Edam (21 CFR 133.138) and changes only the fat and moisture limits. Milk is cultured with lactic acid bacteria and set with clotting enzymes. The curd is cut into small cubes, about three-eighths of an inch on a side, then stirred and warmed to about 90 degrees F, with water or salt brine added to help separate curd from whey. The curd is pressed and turned in forms, then salted and aged. Edam has a lower milkfat floor (40% of the solids) than Gouda (46%), so Gouda is the richer of the two by rule.

The standard allows pasteurized or unpasteurized milk. If the milk is not pasteurized, the standard requires the cheese to be held at a temperature of not less than 35 degrees F for at least 60 days before sale. Optional ingredients include coloring and calcium chloride. Many Goudas come in a wax or plastic coating that is removed before eating.

Gouda Holland: the EU protected name

In Commission Regulation (EU) No 1122/2010 of 2 December 2010, the EU entered Gouda Holland as a protected geographical indication (PGI). The same regulation states that the name Gouda on its own may continue to be used within the EU, so only the full name Gouda Holland is reserved. According to the registered summary, Gouda Holland must be:

• Made in the Netherlands from cows’ milk from Dutch dairy farms and matured in Dutch maturing rooms.
• Matured for at least 28 days.
• Between 48.0% and 52.0% fat in dry matter.
• Shaped like a flattened cylinder, a block or a loaf.

A package that says Gouda without Holland can come from anywhere. If origin matters to you, look for the full protected EU name and the country of origin on the label.

Gouda nutrition per ounce (USDA)

Values below come from USDA FoodData Central SR Legacy, per 1 ounce (28.35 grams), with % DV based on FDA reference amounts. SR Legacy has one Gouda entry; it has no separate entry for aged or smoked Gouda, so read the numbers as typical, not exact for every wheel.

USDA also lists an ounce of Gouda with 155 milligrams of phosphorus (12% DV), 0.44 micrograms of vitamin B12 (18% DV), 1.1 milligrams of zinc (10% DV) and 32 milligrams of cholesterol (11% DV). Our guides to phosphorus-rich foods, B12 foods and dietary cholesterol put those USDA numbers in context. A 7-ounce package, a portion USDA lists, works out to about 705 calories and 1,622 milligrams of sodium, so the serving size on the Nutrition Facts label matters.

Is Gouda healthy?

Gouda is a concentrated food. With about 41 grams of water per 100 grams in USDA data, it packs protein, calcium and B12 into a small portion, along with fat and salt. How it fits your eating pattern depends on how much you eat and what it replaces.

Sodium

FDA describes 5% DV or less of sodium per serving as low and 20% DV or more as high. Gouda, at 10% DV per ounce in USDA data, sits in the middle: saltier than Swiss cheese (2% DV) and cheddar (8% DV), and less salty than Edam (12% DV) or feta. Our low-sodium foods guide explains label reading for sodium.

Saturated fat

Both the 2020-2025 and the 2025-2030 Dietary Guidelines say saturated fat should stay under 10% of daily calories, and the 2025-2030 edition says that when people consume dairy they can include full-fat dairy with no added sugars. Gouda has 25% DV of saturated fat per ounce in USDA data, close to Swiss, Edam and cheddar.

Protein and calcium

In USDA data, an ounce of Gouda has about the same protein as Edam and a little less than Swiss; harder, aged cheeses such as parmesan have their own guide. Our high-protein foods list and calcium-rich foods guide compare it with other sources, and our cheese guide covers the wider category.

Smoked Gouda: reading the label

Smoked Gouda is Gouda that has been exposed to smoke, or in some products flavored to taste smoky. USDA has no separate smoked Gouda entry, so check the Nutrition Facts panel on the package for calories, sodium and fat. Federal labeling rules draw a line between the two styles:

• Smoked: the cheese itself was exposed to wood smoke. FDA’s definition of a chemical preservative excludes substances added by direct exposure to wood smoke.
• Smoke flavor: under 21 CFR 101.22(h)(6), artificial smoke flavors may be declared as artificial flavor or artificial smoke flavor, and a food flavored that way may not be presented as smoked or as having a true smoked flavor.
• Process cheese: if the name on the package says pasteurized process cheese, it follows a separate standard (21 CFR 133.169), not the Gouda standard. The product name on the front tells you which you have.

Lactose, allergy and pregnancy

• Lactose: the USDA Gouda entry has no lactose value. NIDDK suggests that people with lactose intolerance try hard cheeses, naming cheddar and Swiss as examples that are lower in lactose than other milk products; it does not name Gouda. People vary, so start small and see how you feel. Our lactase guide covers enzyme products.
• Milk allergy: milk is one of the nine major food allergens under US law. A milk allergy is a different condition from lactose intolerance, and aging does not make Gouda safe for someone with a milk allergy.
• Pregnancy: FDA says pregnant women are about 10 times more likely to get listeriosis, and CDC advises people at higher risk to avoid any type of cheese made with raw (unpasteurized) milk. Raw-milk Gouda is allowed after 60 days under the US standard, so check that the label says pasteurized and ask your clinician. Our prenatal vitamins guide covers other pregnancy nutrition topics.

Frequently Asked Questions

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.

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