Cheese, gouda

Not checked yet · database values 356 kcal per 100 g

Not checked for absorption yet: these are the listed values.

Not checked yet: the numbers below are what the database lists.

Good for

How we counted this

What 100 g gives you: imported foods have no serving size yet.

Your body needs enough of each of these. Past enough, more doesn’t help. Amounts are what the food databases list, not what your body absorbs, unless a row says it was measured.

The words: “A lot” means one serving gives 20% or more of Health Canada’s daily amount, “Some” 10% to 19%, “A little” 2% to 9%, “Almost none” under 2%. Strongest word first; within a word, protein and fibre lead, then the biggest share. ?

A milligram (mg) is a thousandth of a gram, and a microgram (µg) a thousandth of a milligram: 1,000 µg make 1 mg.

Protein
Your muscles, and every other tissue, are built and repaired from it.
A lot
Learn more
24.9 g in 100 g: 44% of the 56 g a day men need, 54% of the 46 g women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. Institute of Medicine 2005, Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids
Calcium
Builds your bones and teeth.
A lot
Learn more
700 mg in 100 g: 70% of the 1,000 mg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, calcium fact sheet for health professionals
Vitamin B12
Your body needs it to make red blood cells and keep nerves working.
A lot
Learn more
1.54 µg in 100 g: 64% of the 2.4 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin B12 fact sheet for health professionals
Zinc
Your immune system and healing wounds depend on it.
A lot
Learn more
3.9 mg in 100 g: 35% of the 11 mg a day men need, 49% of the 8 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, zinc fact sheet for health professionals
Selenium
Your thyroid uses it to make its hormones.
A lot
Learn more
14.5 µg in 100 g: 26% of the 55 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, selenium fact sheet for health professionals
Riboflavin (B2)
Your cells use it to make energy and handle fats. It also helps turn tryptophan into niacin and activate vitamin B6.
A lot
Learn more
0.33 mg in 100 g: 25% of the 1.3 mg a day men need, 30% of the 1.1 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, riboflavin fact sheet for health professionals

11 more nutrients below “a lot”

Vitamin A
Your eyes need it to see in dim light.
Some
Learn more
Getting enough matters; more than enough doesn’t sharpen your sight.
165 µg in 100 g: 18% of the 900 µg a day men need, 24% of the 700 µg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin A fact sheet for health professionals
Magnesium
Your muscles and nerves need it to work.
A little
Learn more
29 mg in 100 g: 7% of the 400 mg a day men need, 9% of the 310 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, magnesium fact sheet for health professionals
Vitamin B6
Helps you use protein, and your brain needs it to make its chemical messengers.
A little
Learn more
0.08 mg in 100 g: 6% of the 1.3 mg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin B6 fact sheet for health professionals
Folate
Your body needs it to make DNA and to divide new cells.
A little
Learn more
21 µg in 100 g: 5% of the 400 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, folate fact sheet for health professionals
Potassium
Your nerves, muscles and kidneys need it to work.
A little
Learn more
121 mg in 100 g: 4% of the 3,400 mg a day men need, 5% of the 2,600 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, potassium fact sheet for health professionals
Vitamin D
Your body needs it to absorb calcium and keep your bones hard.
A little
Learn more
Your skin also makes it in sunlight, so food is only one of its sources.
0.5 µg in 100 g: 3% of the 15 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin D fact sheet for health professionals
Choline
Your cells need it for their membranes, and to make acetylcholine, a messenger for memory, mood and muscle control.
A little
Learn more
15.4 mg in 100 g: 3% of the 550 mg a day men need, 4% of the 425 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, choline fact sheet for health professionals
Thiamin (B1)
Your cells use it to get energy from food, and so to grow and work.
A little
Learn more
0.03 mg in 100 g: 3% of the 1.2 mg a day men need, 3% of the 1.1 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, thiamin fact sheet for health professionals
Vitamin K1
Your blood needs it to clot.
A little
Learn more
2.3 µg in 100 g: 2% of the 120 µg a day men need, 3% of the 90 µg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin K fact sheet for health professionals
Vitamin E
Shields the fats in your cells from damage; your immune system uses it too.
A little
Learn more
0.24 mg in 100 g: 2% of the 15 mg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin E fact sheet for health professionals
Iron
Carries oxygen in your blood.
Almost none
Learn more
0.24 mg in 100 g: 3% of the 8 mg a day men need, 1% of the 18 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, iron fact sheet for health professionals

Missing from our databases for this food, so left out, not counted as zero: fibre, vitamin C, niacin, omega-3: ALA and omega-3: EPA + DHA.

Watch out

How we counted this

We haven’t checked this food. Foods like it carry these, so they’re shown here until we do. None of them was measured in this food.

Better options

We haven’t checked this food, so we don’t rank it against the foods we have: its numbers are as the database lists them.

Foods we’ve checked in the same group

Butter, salted and butter, unsalted and cheddar and coffee creamer, flavoured liquid and coffee creamer, powder and cottage cheeseChecked by us

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The numbers

Open every value

Name in the database: Cheese, gouda

Listed nutrients, per 100 g

For each nutrient, the value this page uses is marked “used”. A row marked “second database” is another database’s figure for a matching food, kept so you can see how far databases disagree (they can differ in the samples analysed, lab methods and rounding). Its own cells are worked out from it, but none of the page’s words or scores are.

Nutrient	Per	Per 100 calories	How	Source	Grade
Calcium	700 mg	196.63 mg	listed used	`US food database (USDA SR Legacy)` #171241	C
	745 mg	209.27 mg	second database · not used	`Canadian Nutrient File 2026` #109	C
Carbohydrate	2.22 g	0.62 g	listed used	`US food database (USDA SR Legacy)` #171241	C
	0.32 g	0.09 g	second database · not used · 6.9×	`Canadian Nutrient File 2026` #109	C
Choline	15.4 mg	4.33 mg	listed used	`US food database (USDA SR Legacy)` #171241	C
	15.4 mg	4.33 mg	copy of USDA · not used	`Canadian Nutrient File 2026` #109	C
Energy	356 kcal	–	FDC Energy (kcal) used	`US food database (USDA SR Legacy)`	–
	393 kcal	–	second database · not used	`Canadian Nutrient File 2026` #109	C
Fat	27.44 g	7.71 g	listed used	`US food database (USDA SR Legacy)` #171241	C
	33.22 g	9.33 g	second database · not used	`Canadian Nutrient File 2026` #109	C
Folate	21 µg	5.9 µg	listed used	`US food database (USDA SR Legacy)` #171241	C
	6 µg	1.69 µg	second database · not used · 3.5×	`Canadian Nutrient File 2026` #109	C
Iron	0.24 mg	0.07 mg	listed used	`US food database (USDA SR Legacy)` #171241	C
	1.03 mg	0.29 mg	second database · not used · 4.3×	`Canadian Nutrient File 2026` #109	C
Magnesium	29 mg	8.15 mg	listed used	`US food database (USDA SR Legacy)` #171241	C
	28 mg	7.87 mg	second database · not used	`Canadian Nutrient File 2026` #109	C
Phosphorus	546 mg	153.37 mg	listed used	`US food database (USDA SR Legacy)` #171241	C
	467 mg	131.18 mg	second database · not used	`Canadian Nutrient File 2026` #109	C
Potassium	121 mg	33.99 mg	listed used	`US food database (USDA SR Legacy)` #171241	C
	68 mg	19.1 mg	second database · not used	`Canadian Nutrient File 2026` #109	C
Protein	24.94 g	7.01 g	listed used	`US food database (USDA SR Legacy)` #171241	C
	23.36 g	6.56 g	second database · not used	`Canadian Nutrient File 2026` #109	C
Riboflavin (B2)	0.334 mg	0.09 mg	listed used	`US food database (USDA SR Legacy)` #171241	C
	0.311 mg	0.09 mg	second database · not used	`Canadian Nutrient File 2026` #109	C
Selenium	14.5 µg	4.07 µg	listed used	`US food database (USDA SR Legacy)` #171241	C
	28.6 µg	8.03 µg	second database · not used	`Canadian Nutrient File 2026` #109	C
Sodium	819 mg	230.06 mg	listed used	`US food database (USDA SR Legacy)` #171241	C
	773 mg	217.13 mg	second database · not used	`Canadian Nutrient File 2026` #109	C
Sugars	2.22 g	0.62 g	listed used	`US food database (USDA SR Legacy)` #171241	C
	0.09 g	0.03 g	second database · not used · 24.7×	`Canadian Nutrient File 2026` #109	C
Thiamin (B1)	0.03 mg	0.01 mg	listed used	`US food database (USDA SR Legacy)` #171241	C
	0.029 mg	0.01 mg	second database · not used	`Canadian Nutrient File 2026` #109	C
Vitamin A	165 µg	46.35 µg	listed used	`US food database (USDA SR Legacy)` #171241	C
	165 µg	46.35 µg	copy of USDA · not used	`Canadian Nutrient File 2026` #109	C
Vitamin B12	1.54 µg	0.43 µg	listed used	`US food database (USDA SR Legacy)` #171241	C
	1.8 µg	0.51 µg	second database · not used	`Canadian Nutrient File 2026` #109	C
Vitamin B6	0.08 mg	0.02 mg	listed used	`US food database (USDA SR Legacy)` #171241	C
	0.023 mg	0.01 mg	second database · not used · 3.5×	`Canadian Nutrient File 2026` #109	C
Vitamin D	0.5 µg	0.14 µg	listed used	`US food database (USDA SR Legacy)` #171241	C
	0.156 µg	0.04 µg	second database · not used · 3.2×	`Canadian Nutrient File 2026` #109	C
Vitamin E	0.24 mg	0.07 mg	listed used	`US food database (USDA SR Legacy)` #171241	C
	0.24 mg	0.07 mg	copy of USDA · not used	`Canadian Nutrient File 2026` #109	C
Vitamin K1	2.3 µg	0.65 µg	listed used	`US food database (USDA SR Legacy)` #171241	C
	2.3 µg	0.65 µg	copy of USDA · not used	`Canadian Nutrient File 2026` #109	C
Water	41.46 g	11.65 g	listed used	`US food database (USDA SR Legacy)` #171241	C
	38.33 g	10.77 g	second database · not used	`Canadian Nutrient File 2026` #109	C
Zinc	3.9 mg	1.1 mg	listed used	`US food database (USDA SR Legacy)` #171241	C
	3.6 mg	1.01 mg	second database · not used	`Canadian Nutrient File 2026` #109	C

Other values (fatty acids, amino acids and more)

Nutrient	Per 100 g	Per 100 calories	How	Source	Grade
Beta-carotene	10 µg	2.81 µg	listed used	`US food database (USDA SR Legacy)` #171241	C
	10 µg	2.81 µg	copy of USDA · not used	`Canadian Nutrient File 2026` #109	C
Copper	0.036 mg	0.01 mg	listed used	`US food database (USDA SR Legacy)` #171241	C
	0.071 mg	0.02 mg	second database · not used	`Canadian Nutrient File 2026` #109	C
Manganese	0.011 mg	0 mg	listed used	`US food database (USDA SR Legacy)` #171241	C
	0.022 mg	0.01 mg	second database · not used · 2×	`Canadian Nutrient File 2026` #109	C
Niacin (B3, preformed)	0.063 mg	0.02 mg	listed used	`US food database (USDA SR Legacy)` #171241	C
	0.029 mg	0.01 mg	second database · not used · 2.2×	`Canadian Nutrient File 2026` #109	C
Pantothenic acid (B5)	0.34 mg	0.1 mg	listed used	`US food database (USDA SR Legacy)` #171241	C
	0.34 mg	0.1 mg	copy of USDA · not used	`Canadian Nutrient File 2026` #109	C
Retinol	164 µg	46.07 µg	listed used	`US food database (USDA SR Legacy)` #171241	C
	164 µg	46.07 µg	copy of USDA · not used	`Canadian Nutrient File 2026` #109	C

Change the amount to rescale the first column. Nutrients a database doesn't list are missing, not zero.

Hazard rows as the dataset rates them

Milk allergy · Worth knowing · Contains milk, a priority allergen (Health Canada). Not a label check: a mixed or processed food can contain allergens no default shows. · Health Canada, priority allergens

Sources

Health Canada, Canadian Nutrient File 2026 (14th edition)
cnf-2026 · dataset · Open Government Licence – Canada 2.0
USDA FoodData Central, SR Legacy, 2018-04
fdc-sr-legacy-2018-04 · dataset · CC0 1.0 (public domain)
Health Canada, Common food allergens (priority allergens list)
hc-priority-allergens · page · Government of Canada terms (Crown copyright; not OGL)

Body map 2026-10-25.1: each nutrient’s job comes from an agency fact sheet, linked beside it under Good for.

The plain words: “a lot” means one serving (100 g when the food has no serving size) gives at least 20% of the daily amount (the reference intake), “some” at least 10%, “a little” at least 2% (the cut-offs are ours, one set for every page: 20% and 10% are borrowed from the US labelling terms “high” and “good source” and applied to Health Canada’s daily amount, whereas Health Canada’s own shopper rule says 15%; provisional: they may change in a later method version). The daily amount is Health Canada’s Dietary Reference Intake for adults 19–30; where men and women need different amounts we use the higher one (protein: 56 g for men, 46 g for women). The percentage printed under each nutrient is the printed amount as a share of that daily amount, rounded to the nearest whole number, and the word is read from that percentage, so the amount, the percentage and the word always agree. Calcium with a measured absorption is scaled by how well it gets in compared with milk.

The scale: “Nothing to watch” means a serving a day stays under the limit at ordinary amounts; “Go easy” means a serving a day can push past the limit for adults who already take in the most, or fewer than 2 servings reach it; “Limit it” means once a week or less. The dataset’s own rating is under “How we got this”. Provisional: the scale may change in a later method version.

Measured absorption under Good for: grade-A studies in adults that tested this preparation of this food, as a share of the listed amount (the share digested, for protein), quoted once each source has passed our evidence check; animal studies and other variants stay in the table above. Provisional: this screen may change in a later method version.