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Goat Cheese: Calorie Count & Nutritional Breakdown

Goat Cheese contains 364 kcal per 100g, with 21.6g of protein, 0.9g of carbohydrates, and 29.8g of fat. High in protein and low in carbohydrates, a natural fit for a keto diet. Suitable for those following a vegetarian diet.

  • Contains: Dairy
  • Dietary: Keto, Halal, Kosher, Vegetarian
  • Key Micronutrients (per 100g): Iron 2.83mg, Calcium 13.0mg, Vitamin C 0.0mg
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Nutritional Overview

Goat Cheese is a dairy or egg-based product that forms a staple part of many diets. Per 100g serving, it provides 364 kcal of energy, 21.6g of protein, 0.9g of carbohydrates, and 29.8g of fat.

It is a good source of protein, providing 21.6g per 100g (around 24% of its energy), approximately 43% of the UK Reference Nutrient Intake of 50g per day. Under UK/EU nutrition-claim rules, that meets the "high protein" threshold of at least 20% of energy from protein. Protein plays a key role in muscle repair, immune function, and keeping you feeling full for longer.

Under UK FSA traffic-light labelling, this food is classified as high in fat with 29.8g per 100g (20.6g of which is saturated). The NHS recommends that fat makes up no more than 35% of daily energy intake. Portion awareness is advisable when including it regularly.

With only 0.9g of sugar per 100g, it meets the UK/EU "low sugar" nutrition-claim threshold. This makes it a suitable choice for those reducing their sugar intake as part of a balanced diet.

This food is a useful source of iron, providing 2.8mg per 100g. The UK recommended intake is 8.7mg for men and 14.8mg for women per day. Iron is essential for producing haemoglobin, which carries oxygen in the blood. Low iron intake is the most common nutritional deficiency in the UK.

Goat Cheese is suitable for ketogenic (with only 0.9g of carbs per 100g), vegetarian, halal and kosher diets, making it a versatile choice for households with mixed dietary requirements. Wondering how Goat Cheese fits your daily goal? At 364 kcal per 100g, our food calculator UK works it out for you in seconds.

Frequently Asked Questions

How many calories are in Goat Cheese?

Goat Cheese contains 364 kcal per 100g, which is approximately 18% of the recommended daily intake of 2,000 kcal for an average adult.

Is Goat Cheese high in protein?

Yes, Goat Cheese provides 21.6g of protein per 100g (around 24% of its energy), meeting the UK/EU "high protein" nutrition-claim threshold of at least 20% of energy from protein. The UK Reference Nutrient Intake for protein is around 50g per day for adults. A 100g serving of Goat Cheese provides 43% of this.

Is Goat Cheese high in fat?

Yes, according to FSA traffic-light guidelines, Goat Cheese is classified as high in fat with 29.8g per 100g (the threshold is 17.5g). Of this, 20.6g is saturated fat.

Is Goat Cheese low in sugar?

Yes, Goat Cheese has only 0.9g of sugar per 100g, meeting the UK/EU "low sugar" nutrition-claim threshold.

Is Goat Cheese keto-friendly?

Yes, with only 0.9g of carbohydrates per 100g, Goat Cheese fits within a standard ketogenic diet that typically limits carbs to 20-50g per day.

Is Goat Cheese suitable for vegetarians?

Yes, Goat Cheese is suitable for a vegetarian diet, though it is not vegan as it may contain dairy, eggs, or other animal by-products.

Is Goat Cheese halal?

Yes, Goat Cheese is considered halal. However, preparation methods and cross-contamination may vary, so always verify with the specific brand or supplier.

Does Goat Cheese contain any allergens?

Yes, Goat Cheese contains the following allergens: dairy. Under UK food labelling regulations, these must be clearly declared. Always check the product label if you have food allergies or intolerances.

Is Goat Cheese a good source of iron?

Goat Cheese contains 2.83mg of iron per 100g. The UK recommended daily intake is 8.7mg for men and 14.8mg for women. Iron is essential for red blood cell production and preventing anaemia.

Sources & References

  1. British Nutrition Foundation — UK nutrition science and education
  2. McCance & Widdowson's Composition of Foods — UK food composition tables
  3. USDA FoodData Central — US Department of Agriculture food composition database
  4. NHS Eat Well — UK National Health Service dietary guidance
  5. British Heart Foundation — heart-healthy eating advice and dietary guidance
  6. European Food Safety Authority (EFSA) — European dietary reference values and food safety science
  7. Harvard T.H. Chan School of Public Health — The Nutrition Source — evidence-based nutrition research and dietary guidance

Nutritional values are per 100g unless otherwise stated and are provided for general information only. Not a substitute for professional dietary or medical advice. If you have a health condition, allergy, or are pregnant, consult a qualified healthcare professional. Values may vary depending on brand, preparation method, and serving size.

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