How healthy is goat cheese?
Is goat cheese healthy? It can fit a healthy diet in small amounts. Goat cheese scores 12/100 on the HowHealthyIs Score: 100 g provides 264 kcal, 19 g protein and 288 µg vitamin A. Soft goat cheese is lower in calories than most hard cheeses and has a tangy flavor, so a small amount goes a long way. It still brings protein and some calcium. Source: USDA FoodData Central.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Goat cheese ranks higher than 12% of them.
Counts in favor (% daily value per 100 kcal)
- Protein14%
- Vitamin A12%
- Calcium4%
- Iron4%
- Magnesium1%
- Vitamin E0%
- Potassium0%
- Fiber0%
- Vitamin C0%
Counts against
- Saturated fat28%
- Added sugars0%
- Sodium8%
Raw NRF9.3: 36 minus 35 = 1. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in goat cheese?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 264 kcal | 74 kcal | |
| Protein | 19 g | 5.2 g | 10% |
| Carbohydrates | 0 g | 0 g | 0% |
| Fiber | 0 g | 0 g | 0% |
| Sugars | 0 g | 0 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 21 g | 5.9 g | 8% |
| Saturated fat | 15 g | 4.1 g | 20% |
| Omega-3 fats | 0 g | 0 g | |
| Vitamins | |||
| Vitamin A | 288 µg | 81 µg | 9% |
| Vitamin C | 0 mg | 0 mg | 0% |
| Vitamin D | 0.4 µg | 0.1 µg | 1% |
| Vitamin E | 0.2 mg | <0.1 mg | 0% |
| Vitamin K | 1.8 µg | 0.5 µg | 0% |
| Vitamin B12 | 0.2 µg | <0.1 µg | 2% |
| Folate | 12 µg | 3.4 µg | 1% |
| Minerals | |||
| Calcium | 140 mg | 39 mg | 3% |
| Iron | 1.9 mg | 0.5 mg | 3% |
| Potassium | 26 mg | 7.3 mg | 0% |
| Magnesium | 16 mg | 4.5 mg | 1% |
| Zinc | 0.9 mg | 0.3 mg | 2% |
| Sodium | 459 mg | 129 mg | 6% |
Source: USDA FoodData Central, "Cheese, goat, soft type" (FDC 173435). Values rounded.
Why is goat cheese good for you?
- 5.2 g protein in 1 oz, 10% of the daily value. Protein contributes to the maintenance of muscle mass.
Good ways to use it
- Crumbling over salads and roasted beets
- Spreading on toast instead of cream cheese
What should you watch out for?
- High in saturated fat and fairly salty. Soft cheeses made from unpasteurized milk carry a listeria risk; during pregnancy choose pasteurized versions or cook them until hot.
Which dairy foods and eggs score higher?
Other dairy foods and eggs with more nutrition per calorie. Variety matters more than picking one winner.