Quick Answer
Gouda cheese can be part of a keto diet when eaten in moderation. Most types of gouda are relatively low in carbohydrates and can fit into daily macros on keto. Aged gouda tends to be lower in carbs than young gouda. Portion control is important, as gouda is high in calories and eating too much can prevent ketosis. Overall, gouda cheese is a good option for adding flavor and fat without too many carbs.
What is Gouda Cheese?
Gouda is a Dutch cheese named after the city of Gouda in the Netherlands, where it originated in the Middle Ages. It’s made from cow’s milk and has a mild, nutty, and sweet flavor that varies depending on how long it’s aged.
There are several main types of gouda:
– Young gouda is aged for 1-6 months. It has a mild, creamy taste.
– Aged gouda is aged for 7-12 months. It has a stronger, tangier flavor.
– Extra aged gouda is aged for over a year. It has a robust, sharp taste and tiny crunchy bits called “protein crystals”.
Gouda can come smoked or unsmoked. Smoked gouda has an added smoky flavor from being smoked with wood chips or smoke flavoring.
Gouda has a semi-hard to hard texture, depending on age. Young gouda is supple and sliceable, while aged gouda is firmer with a crumbly texture when cut.
The color of gouda ranges from pale yellow to deep gold, getting darker with increased aging as compounds develop in the cheese over time.
Some popular varieties of gouda include:
– Edam: A pale yellow, mild gouda from the Netherlands.
– Beemster: An aged gouda made in the Beemster region of the Netherlands.
– Reypenaer: A bold, extensively aged gouda with crisp protein crystals.
– Goat gouda: Gouda made with goat’s milk instead of cow’s milk.
In the U.S., gouda is often produced in rectangular blocks, slices, or shreds. It can be purchased young or aged, smoked or unsmoked. Gouda is a very popular cheese around the world, used for both cooking and eating raw in slices, cubes, or grated.
Nutrition Facts of Gouda Cheese
The nutrition of gouda can vary based on factors like age, fat content, and whether it’s smoked. Here are some general nutrition facts for a 1-ounce (28g) serving of semi-fat, unsmoked gouda (5):
– Calories: 101
– Fat: 8g
– Carbs: 1g
– Protein: 7g
Like most cheeses, gouda is high in fat and protein. The protein comes from the milk, while the fat is a mix of milkfat and added fat.
The carb content of gouda mostly comes from lactose, the naturally occurring sugar in dairy milk.
As gouda ages, the lactose content decreases through the cheesemaking process, lowering its carbs. Longer aging = less carbs.
Smoked gouda typically has similar nutrition stats to the unsmoked version. Goat gouda may be slightly lower in fat and calories but contain a similar protein and carb profile.
Is Gouda Keto-Friendly?
Most types of gouda can fit into a ketogenic diet when consumed in moderation. Here are some tips for adding gouda to a keto meal plan:
– Stick to 1-2 ounce portions. Gouda is high in calories and fat, so large amounts can increase your daily totals.
– Choose aged gouda. Longer aging means less lactose and carbs. Aged gouda usually has only around 0-1g net carbs per ounce.
– Look for low-moisture, firmer gouda. These drier styles tend to be lower in carbs than softer, high-moisture gouda.
– Pay attention to smoked gouda flavors. Some include added sugars in the flavoring. Check labels and counts.
– Measure your macros. Account for gouda’s protein, fat and carbs as part of your daily keto goals.
– Avoid deep-fried gouda. Deep frying adds unnecessary fat and calories.
While gouda is low-carb, it’s high in calories. Eating too much may stall weight loss. Use portion control and choose aged, low-moisture varieties for the lowest carb gouda.
Net Carbs in Gouda
Here are some estimates for net carbs in different types of gouda:
– Young gouda: Around 1-2g net carbs per ounce
– Aged gouda: Around 0-1g net carbs per ounce
– Extra aged gouda: Less than 1g net carbs per ounce
– Goat gouda: Around 1-2g net carbs per ounce
– Smoked gouda: Similar to unsmoked varieties
The carb count is for gouda with around 50% fat content. Full-fat or part-skim gouda may have slightly varying carb amounts.
To find net carbs, subtract fiber from total carbs. An ounce of gouda has negligible fiber, so total and net carbs are nearly identical.
The longer that gouda ages, the lower the lactose and carb content. Young gouda has the highest amount of carbs, while extra aged gouda has the least.
Portion Size of Gouda on Keto
It’s best to stick to 1-2 ounces or 28-56g of gouda per serving on keto. This provides enough for flavor and fat without overdoing calories or carbs.
Some suitable portion sizes:
– 1-2 slices
– 1-2 ounces cubed
– 1⁄4 cup grated
– 2 tablespoons crumbled
Measure your portions on a food scale for accuracy, especially if eating gouda daily. It’s easy to overeat when eyeballing chunks and slices.
Pair gouda with non-starchy veggies for a filling, keto-friendly snack. For example:
– Cheese board with 1-2 ounces gouda, veggies, olive
– Gouda omelet with spinach and mushrooms
– Arugula salad with 1 ounce gouda, chicken, nuts
– Celery sticks with 1-2 tablespoons gouda spread
Double check your whole day’s macros when adding gouda. Too much can quickly increase calories and stall progress.
Keto-Friendly Ways to Eat Gouda
Here are some tasty ways to enjoy gouda as part of a keto diet:
– Slice aged gouda and eat with olives, nuts or cured meats for an easy cheese board.
– Melt young gouda over cooked broccoli, cauliflower or Brussels sprouts.
– Add cubed aged gouda to salads for flavor and fat.
– Make keto-friendly gouda crisps by baking shredded cheese into crunchy crackers.
– Stuff mushrooms with a blend of cream cheese and shredded gouda.
– Whip mashed cauliflower with smoked gouda, cream and seasonings for a faux-potato side.
– Mix crumbled gouda into egg salad, tuna salad or chicken salad.
– Make an omelet with sautéed veggies and sprinkle of grated aged gouda.
– Stuff small sweet peppers with goat gouda soft cheese and walnuts.
– Melt gouda over keto-friendly fajita meat, sautéed peppers and zucchini noodles.
Can You Eat Too Much Gouda on Keto?
It’s possible to overeat gouda on keto if portions are too large. Some downsides of eating too much gouda include:
– Too many calories can prevent weight loss. Gouda is high in fat and calories, so large amounts can stall keto progress.
– You may miss out on other nutrition. Eating a lot of gouda instead of a variety of foods can lead to nutrient deficiencies over time.
– It can kick you out of ketosis. Any food eaten in excess can potentially knock you out of ketosis by spiking carb intake.
– Constipation is possible. Like other cheeses, gouda is low in fiber which may cause issues if eaten in large quantities with few veggies.
– The sodium content may be high. Excessive sodium from overeating cheese can cause fluid retention and blood pressure issues for some.
To prevent problems, stick within about 1-2 ounces of gouda per serving and balance it with non-starchy veggies, healthy fats, lean protein and electrolytes.
Is Aged Gouda Better Than Young Gouda on Keto?
Aged gouda is better for the keto diet than young gouda. Here’s why:
– Less carbs and lactose. The aging process converts most lactose into lactic acid, reducing carb content.
– Intensified flavor. Longer aging creates bolder, richer taste from flavor development.
– Firm texture. Aged gouda is drier and crumbles easier than softer young gouda.
– Lower moisture content. Drier aged gouda typically has fewer carbs than high-moisture young gouda.
– More fat. As gouda ages, it loses moisture and becomes more concentrated in fat and protein by percentage.
The only downside is that aged gouda is more expensive than young gouda due to the longer aging period. However, a little goes a long way flavor-wise.
For the best nutrition stats, choose an aged gouda that’s been cured for at least 7-12 months. Extra aged gouda (1+ years) has the lowest carbs.
Smoked Gouda vs. Regular
Smoked gouda has a deep, smoky flavor from being cold-smoked over wood chips. Regular gouda has a milder, sweeter taste.
In terms of nutrition, smoked gouda is similar to regular in calories, fat, carbs and protein. The smoking process doesn’t change the macros significantly.
Some smoked goudas may have slightly more sodium from absorbing salt and smoke flavors. Read labels to compare.
For keto, smoked gouda offers variety without adding many extra carbs. Choose plain smoked varieties over flavored, which may contain sugars.
Smoked gouda pairs well with heartier flavors like mushrooms, broccoli, sausages and dark greens. Regular gouda works better in lighter dishes.
Gouda Cheese Recipes for Keto
Here are some tasty gouda recipes that work for a ketogenic diet:
Gouda Cheese Crisps
Makes 2 servings
Ingredients:
– 1⁄2 cup shredded aged gouda
– 1⁄4 cup almond flour
– 1 tbsp butter, melted
– 1⁄4 tsp garlic powder
– Pinch of red pepper flakes (optional)
Instructions:
1. Preheat oven to 350°F. Line a baking sheet with parchment.
2. In a bowl, mix all ingredients until fully combined.
3. Drop shredded mixture in small piles onto baking sheet, flattening slightly.
4. Bake 10-12 minutes until crisped and lightly browned.
5. Allow to cool 5 minutes before serving. Store in an airtight container up to 1 week.
Cheesy Gouda Cauliflower Mash
Makes 4 servings
Ingredients:
– 1 large head cauliflower, cut into florets
– 1⁄4 cup cream cheese
– 1⁄2 cup shredded aged gouda
– 2 tbsp butter
– 1⁄4 cup sour cream
– 2 cloves garlic, minced
– 1⁄4 tsp nutmeg
– Salt and pepper to taste
Instructions:
1. Steam cauliflower florets until very soft, about 15 minutes.
2. Drain cauliflower and rice it into a bowl until it resembles mashed texture.
3. Add remaining ingredients and mix well, mashing any chunks.
4. Season with added salt and pepper if desired. Serve warm.
Easy Cheesy Ranch Chicken
Makes 4 servings
(Macros per serving: Calories: 230, Fat: 9g, Carbs: 2g, Protein: 33g)
Ingredients:
– 4 (6 oz) chicken breasts
– 1⁄2 cup shredded gouda
– 1⁄4 cup ranch dressing
– 1⁄4 cup grated parmesan
– 2 tbsp butter, melted
– 1 tsp Italian seasoning
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F. Season chicken with salt and pepper.
2. Place chicken in a baking dish. Top evenly with remaining ingredients.
3. Bake 25-30 minutes until cooked through and cheese is melted.
4. Serve chicken topped with cheese sauce.
Buying and Storing Gouda
Here are some tips for choosing and storing gouda:
– For softer texture, buy young gouda. For crumbly, drier texture, choose aged gouda.
– Check the aging time on the label when buying aged gouda. Longer age = more flavor and lower carbs.
– Look for cheese packaged in wax or vacuum-sealed versus plastic wrap, which protects freshness longer.
– Avoid gouda with mold, cracks, or drying around the edges, which signal spoilage.
– Uncut gouda keeps 3-4 months refrigerated. Cut gouda keeps 3-4 weeks refrigerated.
– Freeze gouda up to 6 months for longer storage. Thaw overnight in the fridge before using.
– Re-wrap gouda tightly in new plastic wrap or wax paper after each use. Air exposure dries it out.
– If gouda grows mold, cut off at least 1 inch around and below the moldy spot before using.
– grated, sliced and shredded gouda has a shorter shelf life of only 1-2 weeks refrigerated.
Is Gouda Cheese Considered Inflammatory?
Gouda is not generally considered an inflammatory food, but opinions differ on dairy and cheese for inflammation:
Pros:
– High in vitamin K2, which may help reduce inflammation.
– Contains conjugated linoleic acid, a fatty acid linked to anti-inflammatory effects.
– Aged gouda is fully fermented, which some consider gut-friendly compared to fresh dairy.
Cons:
– Dairy can trigger inflammation in those with sensitivities or allergies.
– Cheese is high in sodium, which may exacerbate inflammation in salt-sensitive individuals.
– Aged gouda contains histamine, a compound that may provoke inflammation in histamine-intolerant people.
– The saturated fat in cheese may contribute to inflammation for some, especially in excess.
Overall, gouda is unlikely to cause issues for most people in moderation as part of a healthy diet. Listen to your body and avoid if you experience negative symptoms.
Bottom Line
Gouda cheese can fit into a keto diet when consumed in moderate portions, about 1-2 ounces per serving. Stick to aged gouda varieties lowest in carbohydrates. Pair gouda with non-starchy vegetables and healthy fats while tracking your macros for best results on keto. This nutritious Dutch cheese adds flavor and fat without spiking carbs. While delicious, use portion control to avoid overeating calories that may stall weight loss.