Food guide

Goat Cheese

Fresh chèvre, tangy and spreadable, often easier to digest than cow's cheese for some people.

Dairy

Nutrition per 100 g

Standardised to 100 g of goat cheese for fair comparison. Typical serving: 30 g — 79 kcal per 30 g serving.

Nutrition information for Goat Cheese
Nutrient	Per 100 g	Per serving (30 g)	Per 100 kcal
Energy	263 kcal	79 kcal	100 kcal
Protein	18.7 g	5.6 g	7.1 g
Carbohydrate	0 g	0 g	0 g
Fat	21 g	6.3 g	8 g
Fibre	0 g	0 g	0 g

Figures are typical values and vary with variety, preparation and brand.

Micronutrients

Vitamins and minerals per 100 g of goat cheese, with a typical serving and FDA Daily Value for adults.

Micronutrients for Goat Cheese
Nutrient	Per 100 g	Per serving (30 g)	% DV
Vitamins
Vitamin A	288 µg	86.4 µg	32%
Vitamin C	0 mg	0 mg	0%
Vitamin D	0.4 µg	0.12 µg	2%
Vitamin E	0.18 mg	0.054 mg	1%
Vitamin K	1.8 µg	0.54 µg	2%
Thiamin	0.07 mg	0.021 mg	6%
Riboflavin	0.38 mg	0.11 mg	29%
Niacin	0.43 mg	0.13 mg	3%
Vitamin B6	0.25 mg	0.075 mg	15%
Folate	12 µg	3.6 µg	3%
Vitamin B12	0.19 µg	0.057 µg	8%
Pantothenic acid	0.68 mg	0.2 mg	14%
Choline	15.4 mg	4.6 mg	3%
Minerals
Calcium	140 mg	42 mg	11%
Iron	1.9 mg	0.57 mg	11%
Magnesium	16 mg	4.8 mg	4%
Phosphorus	256 mg	76.8 mg	20%
Potassium	26 mg	7.8 mg	<1%
Sodium	459 mg	138 mg	20%
Zinc	0.92 mg	0.28 mg	8%
Selenium	2.8 µg	0.84 µg	5%
Copper	0.73 mg	0.22 mg	81%
Manganese	0.1 mg	0.03 mg	4%

Source: USDA FoodData Central — Cheese, goat, soft type

% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.

Why eat goat cheese?

A commonly eaten food that can sit in a balanced pattern when portions are honest.
Fresh chèvre, tangy and spreadable, often easier to digest than cow's cheese for some people.

How to include it

Use as a protein side or in cooking rather than as a sweetened dessert.
Typical pairing ideas: Beetroot, Honey, Walnuts.

Things to consider

Preparation and added fat, salt or sugar change the numbers more than the raw food does.

Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.