Goat cheese scores well due to its high protein and micronutrient content, though its notable saturated fat contributes to a moderate overall score.
Goat cheese is a minimally processed (NOVA 1) dairy product.
A 100g serving provides 30.52g of protein, contributing significantly to daily needs.
It is an excellent source of calcium, delivering 69% of the Daily Value per 100g.
Be mindful of its 24.61g of saturated fat per 100g, which is a considerable amount.
The FoodScore of 66/100 indicates a good nutritional profile overall.
Scores +11 points above the dairy category average (55/100 across 104 foods).
Fiber
0g
0% of Daily Value
Protein
30.52g
61% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
423mg
18% of Daily Value
+
What it brings to the table
Protein (30.5g)+10
Micronutrients (Calcium, Iron, Magnesium, Phosphorus, Zinc, Vitamin A, Riboflavin)+12
Whole food (NOVA 1)+10
−
What holds it back
Saturated fat (24.6g)-15
Sodium (423mg)-1
Why it scores 66
Goat cheese achieves a FoodScore of 66 out of 100, placing it in the 'Good' category. This score reflects its strong nutritional positives balanced by some notable drawbacks. On the positive side, it receives a significant bonus for its high protein content, providing an impressive 30.52 grams per 100-gram serving, which is crucial for muscle maintenance and satiety. It also earns points for being rich in several essential micronutrients, including 69% of the Daily Value for calcium, 10% for iron, 13% for magnesium, and 54% for Vitamin A. Furthermore, its classification as a NOVA 1 food means it is unprocessed or minimally processed, adding a bonus for its whole food nature. However, the score is tempered by its high saturated fat content, with 24.61 grams per 100 grams, leading to a substantial penalty. Its sodium content, at 423 mg, also incurs a minor penalty. To achieve a higher score, goat cheese would need to have a lower saturated fat profile, perhaps through different processing methods or by being consumed in smaller portions alongside other foods.
Health benefits
What the nutrients in goat cheese actually do for you, grounded in established dietary science.
Supports Bone Health
Goat cheese is an excellent source of nutrients vital for maintaining strong bones. A 100-gram serving provides 895 mg of calcium, which is 69% of the Daily Value, making it a significant contributor to your daily calcium intake. Calcium is the primary mineral in bone structure, and adequate intake is crucial throughout life to prevent bone density loss. Additionally, it contains 54 mg of magnesium (13% DV), another mineral that plays a role in bone formation and helps regulate calcium levels. While beneficial, it's important to consume a variety of calcium-rich foods for comprehensive bone support.
Aids Muscle Maintenance and Growth
With a substantial 30.52 grams of protein per 100-gram serving, goat cheese is a protein-dense food that can effectively support muscle maintenance and growth. Protein is fundamental for repairing and building muscle tissue, and this amount represents a significant portion of the average adult's daily protein needs. The protein in dairy products like goat cheese is considered high-quality, containing all essential amino acids required by the body. Incorporating protein-rich foods helps with post-exercise recovery and can contribute to overall strength. However, portion control is key due to its calorie density.
Contributes to Vitamin A Intake
Goat cheese is a good source of Vitamin A, providing 54% of the Daily Value per 100-gram serving. Vitamin A is an essential fat-soluble vitamin crucial for several bodily functions, including maintaining healthy vision, supporting immune function, and promoting cell growth and differentiation. It plays a key role in the health of your skin and mucous membranes. While goat cheese contributes significantly, it's important to obtain Vitamin A from a diverse range of sources to ensure optimal intake and other associated nutrients.
Provides Essential Micronutrients
Beyond calcium and Vitamin A, goat cheese offers several other important micronutrients. It contains 1.88 mg of iron (10% DV), which is vital for oxygen transport in the blood and preventing iron-deficiency anemia. Zinc, at 1.59 mg (14% DV), is crucial for immune system function and wound healing. Magnesium, at 54 mg (13% DV), supports nerve and muscle function, blood glucose control, and blood pressure regulation. These micronutrients work synergistically to support various physiological processes, highlighting the broader nutritional value of goat cheese in a balanced diet.
Goat cheese scores well due to its high protein and micronutrient content, though its notable saturated fat contributes to a moderate overall score.
How to eat it
Goat cheese, with its distinct tangy flavor and creamy texture, is a versatile dairy product often enjoyed in US diets as an appetizer, salad topping, or in cooked dishes. It pairs well with fruits, nuts, and honey, or can add a savory element to vegetables and pasta. While it's a nutrient-dense food, its calorie and saturated fat content mean it's best enjoyed in moderate portions as part of a balanced meal.
Crumble goat cheese over salads or roasted vegetables for a tangy flavor boost and added protein.
Spread a small amount on whole-grain crackers or apple slices for a quick and satisfying snack.
Incorporate goat cheese into omelets, quiches, or pasta dishes to enhance flavor and boost protein content.
Store goat cheese properly in the refrigerator, tightly wrapped, to maintain freshness and prevent spoilage.
Things to keep in mind
For most healthy adults, goat cheese is safe to consume in moderation. However, individuals with a dairy allergy should avoid it, as it contains milk proteins. Those with lactose intolerance may find goat cheese easier to digest than cow's milk cheeses due to its lower lactose content, but individual tolerance varies. Pregnant individuals should ensure any goat cheese consumed is made from pasteurized milk to avoid potential foodborne illnesses like listeriosis. Due to its saturated fat content, individuals monitoring their cholesterol or heart health should consume it in controlled portions.
Yes, goat cheese can be a healthy addition to your diet. It scores 66/100, indicating a good nutritional profile. It is particularly rich in protein (30.52g per 100g) and essential micronutrients like calcium (69% DV) and Vitamin A (54% DV). However, its high saturated fat content means it's best consumed in moderation.
Is goat cheese good for weight loss?
Goat cheese is calorie-dense (452 calories per 100g) and high in fat. While its high protein content can contribute to satiety, which is beneficial for weight management, portion control is crucial. For weight loss, focus on smaller servings and pair it with lower-calorie, high-fiber foods like vegetables.
Is goat cheese considered ultra-processed?
No, goat cheese is classified as a NOVA 1 food, meaning it is unprocessed or minimally processed. This indicates it retains most of its natural nutritional properties and is not subjected to extensive industrial processing, which often involves adding sugars, unhealthy fats, and artificial ingredients.
How does goat cheese compare to cow's milk cheese nutritionally?
Goat cheese often has a slightly different nutritional profile than cow's milk cheese. It tends to be lower in lactose, which can be beneficial for those with lactose sensitivity. While both are good sources of protein and calcium, goat cheese may have a distinct fatty acid composition. Always check the specific nutrition labels for direct comparison.
What are some good ways to incorporate goat cheese into meals?
Goat cheese is very versatile. You can crumble it over salads, pizzas, or roasted vegetables. It also pairs well with fruits like figs or berries, and can be spread on crackers or used in sandwiches. Its tangy flavor adds a unique dimension to many dishes.
Can I eat goat cheese if I'm lactose intolerant?
Many individuals with lactose intolerance find goat cheese easier to digest than cheeses made from cow's milk. This is because goat's milk naturally contains less lactose. However, individual tolerance varies, so it's best to start with a small amount to see how your body reacts.
Does goat cheese have any benefits for gut health?
As a fermented dairy product, goat cheese contains beneficial bacteria, which can contribute to a healthy gut microbiome. While not as potent as dedicated probiotic supplements, including fermented foods in your diet can support digestive health. The specific strains and quantities of probiotics can vary by product.