Calories in Goat Cheese: Nutritional facts for Goat Cheese Types

A 100g (3.5 oz) serving of soft goat cheese contains 264 calories. A 100g (3.5 oz) serving of semi-soft goat cheese provides 364 calories. Hard goat cheese (100g) contains 322 calories. Crumbled goat cheese (100g) contains 357 calories.

One kilogram (1000g, 35.27 oz) of soft goat cheese contains 2640 calories. One kilogram (1000g, 35.27 oz) of semi-soft goat cheese provides 3640 calories.

The calorie content of one slice of goat cheese depends heavily on the type (soft, semi-soft, hard) and the thickness of the slice. A 1 oz (28.35g) slice of soft goat cheese contains 75 calories. A 1 oz (28.35g) slice of semi-soft goat cheese provides 103 calories. If "slice" refers to a pre-packaged slice of a firmer goat cheese (which is less common than for cow's milk cheeses), a typical slice weighing 20-25g would contain 64-91 calories depending on its density (hard vs. semi-soft). For example, a 1 oz (28g) serving of Montchevre Crumbled Goat Cheese has 80 calories.

Goat cheese provides some health benefits like offering digestible proteins and beneficial fatty acids due to its unique composition compared to cow's milk cheeses. The health benefits of goat cheese are listed below:

• Easier to Digest for Some Individuals: Goat milk, and subsequently goat cheese, contains smaller fat globules and slightly different protein structures (lower A1 casein and higher A2 casein) than cow's milk. This can make it easier for some people, particularly those with sensitivities to cow's milk protein, to digest. (Park, Y.W., 2007, "Goat Milk–Chemistry and Nutrition").
• Good Source of Protein and Calcium: Goat cheese is a good source of high-quality protein, necessary for muscle building and repair, and calcium, which is essential for strong bones and teeth. (Gaucheron, F., 2005, "The minerals of milk").
• Provides Medium-Chain Fatty Acids: Goat milk contains a higher proportion of medium-chain fatty acids (MCFAs) like capric, caprylic, and caproic acids compared to cow's milk. MCFAs are more rapidly absorbed and metabolized by the body for energy rather than being stored as fat. (Alonso, L., et al., 1999, "Seasonal variation in the fatty acid composition of a traditional Spanish goat cheese (Majorero)").
• Rich in Certain Vitamins and Minerals: Goat cheese is a good source of phosphorus (important for bone health), riboflavin (Vitamin B2, for energy production), and Vitamin A. It also provides some copper and Vitamin B12.
• Lower in Lactose than Some Cow's Milk Cheeses (though still contains lactose): Goat milk contains lactose, but often in slightly lower amounts than cow's milk. The cheesemaking process also reduces lactose. While not lactose-free, some lactose-intolerant individuals may find goat cheese more tolerable in small amounts. (Haenlein, G.F.W., 2004, "Goat milk in human nutrition").
• May Have Prebiotic Properties: Some research suggests that oligosaccharides found in goat milk may have prebiotic effects, promoting the growth of beneficial gut bacteria. (Martínez-Férez, A., et al., 2006, "Goat's milk as a natural source of lactose-derived oligosaccharides: A study of seasonal variations").

Goat cheese has been known to cause some unwanted effects like high saturated fat and sodium content, similar to other full-fat cheeses, due to its dairy composition and cheesemaking process. Other downsides of goat cheese are shown below:

• High in Saturated Fat: Goat cheese, especially full-fat varieties, is high in saturated fat. Diets high in saturated fat can contribute to increased LDL (bad) cholesterol levels, a risk factor for heart disease. (American Heart Association, "Saturated Fat").
• Sodium Content: Goat cheese contains sodium, added during the cheesemaking process for flavor and preservation. While amounts can vary, some types can contribute significantly to daily sodium intake if consumed in large quantities. High sodium intake is linked to increased blood pressure.
• Calorie-Dense: Due to its fat and protein content, goat cheese is calorie-dense. Overconsumption can lead to excessive calorie intake and potential weight gain if not balanced within an overall dietary plan.
• Contains Lactose: Although some individuals with lactose intolerance report better tolerance for goat cheese compared to cow's milk cheese, it still contains lactose and can cause digestive issues (bloating, gas, diarrhea) for many who are lactose intolerant.
• Cost: Goat cheese is often more expensive than many common cow's milk cheeses due to lower goat milk production volumes and sometimes more artisanal production methods.
• Flavor May Not Appeal to Everyone: Goat cheese has a characteristic tangy, earthy, and sometimes "goaty" flavor that, while prized by many, may not be preferred by all palates.

Yes, goat cheese can contribute to weight gain if consumed in excessive amounts due to its calorie density, primarily from fat. But it is not inherently more fattening than other full-fat cheeses. When eaten in moderation as part of a balanced, calorie-controlled diet, goat cheese is unlikely to cause weight gain on its own and can even contribute to satiety due to its protein content.

Yes, goat cheese can be good for you when consumed in moderation as part of a healthy and varied diet. It is a nutrient-dense food, providing high-quality protein, calcium, phosphorus, and beneficial fatty acids like medium-chain triglycerides, which may be easier to digest and metabolize for energy. (Park, Y.W., et al., 2007, "Physicochemical characteristics of goat and sheep milk"). Some individuals who have difficulty digesting cow's milk find goat cheese more tolerable. However, it is also high in saturated fat and sodium, and is calorie-dense, so portion control is important. (Nagel, R. & Mullan, W.M.A., 2010, "Goat's milk products: A review of their acceptability and G.I. effects").

Goat cheese can be included in a healthy weight loss diet, but only in moderation due to its calorie density. Its protein content can contribute to satiety, which might help in controlling overall calorie intake. (Westerterp-Plantenga, M.S., 2004, "The satiating power of protein-rich foods"). However, because it is high in fat and calories, large portions could easily hinder weight loss efforts. Choosing lower-fat versions if available and being mindful of serving sizes (e.g., one ounce or 28g) is crucial when aiming for a calorie deficit. Pairing it with low-calorie, high-fiber foods like salads and vegetables can help create a satisfying and balanced meal for weight management.

Yes, goat cheese is considered a dairy product. Dairy products are defined as foods produced from the milk of mammals. Since goat cheese is made from goat's milk, it falls squarely into this category, alongside other cheeses, milk, yogurt, and butter made from the milk of cows, sheep, or buffalo.

The calorie content of goat cheese changes based on its moisture content (which is largely determined by age and processing style) and, fat content, though most goat cheeses are full-fat. Fresh, young goat cheese (chèvre), which has the highest moisture content, is generally the lowest in calories among common types, typically ranging from 260 to 300 calories per 100g. As goat cheese ages, it loses moisture, and its fats and proteins become more concentrated, leading to an increase in calorie density. Soft-ripened goat cheeses might have 300 to 360 calories per 100g. Firm or hard-aged goat cheeses are the most calorie-dense, often containing 320 to over 400 calories per 100g. Blue goat cheese and Gouda-style or Cheddar-style goat cheeses also fall into this higher calorie range (350-400 calories per 100g) due to their processing and concentrated nature. Feta-style goat cheese is typically in the lower to mid-range (260-290 calories per 100g). The highest calorie goat cheeses are the well-aged, hard varieties where moisture is lowest and nutrients are most concentrated.

The origin of goat cheese dates back thousands of years, making it one of the earliest known dairy products consumed by humans. Goats were among the first animals to be domesticated, around 10,000 to 11,000 years ago, primarily in the Fertile Crescent region of the Middle East. With the domestication of goats came the utilization of their milk, and soon after, the discovery of cheesemaking as a way to preserve this nutritious resource. The natural tendency of milk to curdle would have led to early forms of fresh cheese.

Goat cheese production flourished in regions where the rugged terrain was more suitable for hardy goats than for cattle, such as the mountainous areas of the Mediterranean, the Middle East, and parts of Asia. Ancient Greeks and Romans consumed goat cheese, and it has remained a staple in these culinary traditions ever since. A classic example of a dish that highlights the simple, ancient pleasure of goat cheese is the French "Salade de Chèvre Chaud" (Warm Goat Cheese Salad). This dish typically features rounds of goat cheese (often a Crottin or similar type) that are lightly breaded or simply warmed until softened and slightly melted, then served atop a bed of fresh greens with a vinaigrette. The warm, tangy, and creamy goat cheese contrasts beautifully with the crisp lettuce and zesty dressing, showcasing the cheese's distinct character. This beloved bistro classic is a testament to the enduring appeal of goat cheese in its most straightforward and delicious form, a tradition stretching back millennia.