Goat Cheese Nutrition Facts

Goat cheese has been a popular alternative to cow’s milk cheese for a long time. Goat’s milk is still the primary source of milk in many parts, and it is prized for its mild, earthy flavor and ease with which it may be digested. Almost all recipes can substitute goat cheese for cow’s milk cheese. Goat cheese is readily available in virtually any supermarket or health food store, and its numerous nutritional benefits make it an excellent choice for anybody wishing to expand their palate.

Goat Cheese

Goat cheese is a creamy, flavorful dairy product that is appreciated worldwide. From soft and spreadable fresh goat cheese to salty, crumbly aged goat cheese, goat cheese comes in a wide range of flavors and textures. Although goat cheese is created using the same coagulation and separation method as cow’s milk cheese, it has a different nutritional profile. Goat cheese is also metabolized differently than cow’s milk, making it a hypoallergenic alternative for people allergic to cow’s milk cheese.

Goat Cheese Nutrition Facts

Here is a table of the nutrition facts for 100 grams of goat cheese, based on information from the USDA FoodData Central:

Nutrient Amount % Daily Value*
Calories 364 18%
Total Fat 29 g 45%
Saturated Fat 19 g 95%
Cholesterol 86 mg 29%
Sodium 424 mg 18%
Total Carbohydrate 0.8 g 0%
Dietary Fiber 0 g 0%
Total Sugars 0.8 g
Protein 22 g 44%
Vitamin D 0.6 mcg 3%
Calcium 372 mg 37%
Iron 1.3 mg 7%
Potassium 118 mg 3%

Note: Percent Daily Values are based on a 2,000-calorie diet. Your daily values may be higher or lower depending on your calorie needs.

What is Goat Cheese?

In some respects, goat cheese differs from cow’s milk cheese. Due to a smaller proportion of casein, a milk protein that becomes solid when mixed with ingredients like acid or rennet that cause curdling, it’s often softer than cow’s milk cheese.

Because goat cheese is high in caproic, caprylic, and capric acids—medium-chain fatty acids that also contribute to its distinct goaty aroma—it has more fat and a tangier flavor than cow’s milk cheese. Goat cheese is white in color and ages to a slightly yellow tinge.

Goat’s milk has about as much lactose as cow’s milk, but the fat molecules are smaller, which may explain why lactose-intolerant people find goat’s milk products more straightforward to digest than cow’s milk. It softens rather than dissolves when heated.

How Is Goat Cheese Made?

Pasteurized or raw goat’s milk is used to make goat cheese. After warming the milk to roughly 65 degrees Fahrenheit, a starter culture is added to start fermenting it, followed by rennet, which creates the coagulation of the milk proteins, resulting in curds. Then, after being scooped into the various molds that will determine the shape of the cheese, the firm curd is allowed to drain for 24 hours. This process takes a day or two.

The cheese is next dusted with salt, which, in addition to imparting flavor, aids in forming the rind and inhibits the growth of microbes. Salt is sometimes mixed in with the milk. Some goat cheeses can be eaten right after they’ve been drained. These soft, fresh cheeses have a high moisture content and light, milky flavor.

Other cheeses will ripen for extended periods, anywhere from a week to a year. The longer a cheese is allowed to ripen, the drier and more complicated it becomes. Some goat cheeses are powdered with ash, which helps the cheese mature by lowering the acidity. Herbs can also be sprinkled on goat cheeses.

What are the Health Benefits of Goat Cheese?

Here are some health benefits of goat cheese:

Weight Loss

The body feels fuller sooner because goat cheese’s fatty acids are digested faster than those in cow’s cheese. Researchers discovered that eating goat cheese instead of cow cheese makes people feel less hungry and eat less overall, which is crucial for weight loss.

Improved Digestion

Goat cheese contains only A2 beta-casein, but cow’s milk contains d A1 beta-casein proteins. Goat cheese and goat milk are easier to digest because of this distinction.

Gut Health

Probiotics, a good bacterium for you, are abundant in goat cheese. Probiotics colonize the intestines and compete with any infections or bacteria present, and this can help your immune system work more effectively and lessen your sensitivity to sickness.

Bone Health

Calcium, an essential vitamin for your bones, teeth, and organs, is abundant in goat cheese. A calcium-rich diet can help prevent osteoporosis and other bone diseases.

How to Eat Goat Cheese?

Fresh, aged, and matured goat cheese are all available. Many dishes can use as a spread, a topping, or an aside. Ripened goat cheese develops a crusty, delicious peel on the outside as part of the natural cheese-making process.

Goat cheese is a terrific, versatile ingredient to include in your recipes. Many people who cannot take cow’s milk or cheese can tolerate goat cheese. Here are a few recipe ideas to help you incorporate more goat cheese into your diet:

  • Sprinkle fresh goat cheese onto the salad.
  • Roast and stuff tomatoes with herbs and goat cheese.
  • Make hamburgers or lamb burgers using goat cheese.
  • Spread goat cheese onto bread with strawberries for a tasty dessert.
  • Use goat cheese when making gyros at home.
  • Toss goat cheese into pasta to give it a delicious and creamy texture.

Is Goat Cheese Healthier than Other Cheeses?

Here are six important reasons why goat cheese is healthier than other cheeses:

  • Vitamin A, vitamin B, riboflavin, calcium, iron, phosphorus, magnesium, and potassium are abundant in goat’s milk.
  • Goat milk has a slightly different protein structure than cow milk and has less lactose. Even allergic persons to cow’s milk can usually consume goat’s milk without trouble because of these minor differences.
  • They require less space and food than cows because they are smaller. Goats can also thrive where other dairy animals can’t: they’re opportunistic foragers who happily graze on plants that cows won’t touch, such as desert brush, weeds, trees, bushes, and aromatic herbs.
  • These creatures are small but mighty: if you feed a cow and a goat 70 pounds of food, the goat will produce one gallon more milk than the cow.
  • Goat farms are typically smaller and more ethical than large dairy enterprises. However, you must still shop carefully: Some businesses cram goats into resource-intensive situations. Animal Feeding Operations in Concentration
  • Goats frequently consume plant overgrowth, reducing the risk of forest fires, particularly in drought-stricken places such as California.

Whole Foods Market, Goat Cheese Crumbles

Whole Foods Market, Goat Cheese Crumbles



  •  Excellent products, exceptional ingredients, and no compromises. When it comes to innovative flavors and products sourced from artisans and producers worldwide, the Whole Foods Market brand has you covered.
  • Our Goat Cheese Crumbles boast the smooth, creamy flavor of handcrafted, award-winning Wisconsin goat cheese. 
  • Product of USA.
  • Certified GMO-Free, Certified Vegetarian.

Types of Goat Cheese

Goat’s milk can be used to make virtually any cheese that can be made with cow’s or sheep’s milk. Goat’s milk makes blue cheese, brie, camembert, cheddar, and gouda cheeses. Younger goat cheeses are more soft and spreadable, while riper cheeses are more crumbly or chalky and have a harsher flavor. Feta cheese is made by bringing blocks of cheese, often produced using a combination of sheep’s and goat’s milk.


Suppose you wish to substitute another form of cheese for goat cheese. Whether conventional cow’s milk cheese or sheep’s milk cheese, it’s best to use something similar. If your recipe calls for fresh goat cheese, such as chevre, substitute ricotta or cream cheese, both soft and spreadable. Aged cheeses generally have more in common with each other and should perform similarly in a recipe; fresh cheeses are the same way.


Goat cheese has as many applications as there are varieties of goat cheese. Spreading it on bread, baguette pieces, crostini, toast, or bagels is one of the most typical uses. A specific combination is beet salad with crumbled goat cheese. It’s great for sandwiches, pizza, risotto, pasta, and soups.


Softer goat cheeses can be kept in the fridge covered in foil or a plastic container.  Goat cheese should last 2 to 3 weeks if refrigerated properly. Before serving, take your cheese out of the fridge for at least 30 minutes.


Goat cheese is a nutrient-dense dairy product high in vitamins, minerals, and good fats. Goat cheese has various health benefits, including boosting satiety and decreasing inflammation.

Furthermore, its protein composition and decreased lactose content make it a preferable choice for lactose-intolerant persons. If you have this adaptable item in your kitchen, you’ll always have a unique and delicious ingredient to use in sweet and savory meals.