Nutrition for Goat Cheese

Calories, Protein, Vitamins and More

image of goat cheese source

Goat Cheese Nutrition Summary

One ounce of goat cheese (28.4 grams) contains 103 calories and 6.1 grams of protein. Goat cheese consist of 46% water, 22% protein, 30% fat, and less than 1% of carbohydrates.

Goat cheese is an excellent source of a few nutrients, including Vitamin A and calcium. It also contains significant amounts of protein, potassium, copper and phosphorus.

In one ounce of goat cheese:

  • Calories: 103
  • Protein: 6.1 g
  • Fat: 8.5 g, (Saturated: 5.9 g)
  • Cholesterol: 22.4 mg
  • Sodium: 117.7 mg
There is no significant amounts of sugar or dietary fiber in goat cheese.

See the Goat Cheese Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Cheese, goat, semisoft type.

Calories in Goat Cheese

Goat cheese has 103 calories per ounce or 363 calories for every 100 grams. Most of its calories are from fat and protein.

76% of calories in goat cheese are from fat and 24% of calories are from protein.

Calories from Fat

The majority, or 76% of the calories in Goat Cheese are from fat. Goat cheese is high in total fat, with 8.5 grams or 13% of recommended daily values per ounce. Most of the fat in goat cheese are saturated.

Goat cheese contains 22.4 mg of cholesterol and no trans-fat.

  • Total fat: 8.5 g
  • Cholesterol: 22.4 mg
  • Saturated fat: 5.9 g
  • Monounsaturated fat: 1.9 g
  • Polyunsaturated fat: 0.2 g
There is no significant amounts of trans fat in goat cheese.

Omega-6 in Goat Cheese

A good source of omega-6 fatty acids, every ounce of goat cheese contains a total of 0.2 grams of omega-6. In addition, a large portion of the omega-6 in goat cheese comes from linolenic acid - the only essential omega-6 fatty acid. [2]

  • linoleic acid: 0.2 g

Calories Similar to Goat Cheese

Some other dairy or egg products with similar calories to goat cheese by weight:

Protein in Goat Cheese

An excellent source of protein, a single ounce of Goat Cheese contains 12% of recommended daily values or 6.1 grams of protein. In addition, goat cheese is also a source of complete protein, meaning it abundantly contains all 9 essential amino acids.

  • Protein: 6.12 g
  • Tryptophan: 0.06 g
  • Threonine: 0.23 g
  • Isoleucine: 0.25 g
  • Leucine: 0.53 g
  • Lysine: 0.44 g
  • Methionine: 0.16 g
  • Phenylalanine: 0.24 g
  • Valine: 0.42 g
  • Histidine: 0.17 g

Protein Similar to Goat Cheese

Some other dairy or egg products with similar amounts of protein to goat cheese by weight:

Vitamins and Minerals in Goat Cheese

An good source of nutrients, goat cheese contains abundant amounts of Vitamin A and calcium. In fact, a single ounce of goat cheese contains 16% of recommended daily values or 115.4 ug of Vitamin A.

Vitamins in goat cheese (1 oz):
  • Vitamin a: 115.4 ug
  • Thiamin: < 0.1 mg
  • Riboflavin: 0.2 mg
  • Niacin: 0.3 mg
  • Vitamin b6: < 0.1 mg
  • Vitamin e: 0.1 mg
  • Folate: 0.6 ug
  • Vitamin b12: 0.1 ug
  • Vitamin k: 0.7 ug
Minerals in goat cheese (1 oz):
  • Calcium: 84.5 mg
  • Potassium: 44.8 mg
  • Iron: 0.5 mg
  • Magnesium: 8.2 mg
  • Zinc: 0.2 mg
  • Selenium: 1.1 ug
  • Phosphorus: 106.3 mg
  • Copper: 0.2 mg
  • Manganese: < 0.1 mg
  • Choline: 4.4 mg
There is no significant amounts of pantothenic acid or vitamin c in goat cheese.

Similar to Goat Cheese for Vitamin A

Here are some other dairy or egg products with similarly abundant amounts of Vitamin A to goat cheese:

Flavonoids and Carotenoids in Goat Cheese [3]

Goat cheese contains a couple of healthy phytonutrients and antioxidants, specifically carotenoid beta-carotene. In one ounce of goat cheese:

  • beta-carotene: 22 ug

Goat Cheese Nutrition Chart

Goat Cheese:

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Nutrition calculations are from Harvard Medical's nutrient guidelines [1] and USDA's food central database (2019) [2].
We calculated values from 2000 kCal daily recommended diet.

Goat Cheese in Cooking

Goat cheese is in the top 10% of most popular ingredients for recipes. Most recipes call for one or two cups of goat cheese.

Friends and Relatives of Goat Cheese

Foods commonly cooked with goat cheese: Other similar relatives:

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