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Nutrition Facts of Goat Cheese: Nutrients, Health Benefits and Recipes

Nutrition Facts of Goat Cheese

What makes goat cheese different from other cheeses?.

Goat cheese is a soft, unripened cheese that has been made with the milk of goats. It has a tangy and acidic flavor, and a creamy, crumbly texture. The taste and texture are very similar to swiss cheese, but goat cheese has a more complex flavor with a slightly sour tang. It is high in calories and fat but also contains many essential nutrients.

For centuries, goat cheese has been considered a delicacy and is often used in salads and as an appetizer. You might be wondering what the benefits of goat cheese are, why it is popular, and how to use it.

In this article we breakdown everything you need to know about the nutrition facts of goat cheese, the benefits, nutrients, and everything else in between.

Nutrition Facts of Goat Cheese

Cheese made from goat milk is an important food component in a healthy diet. Nutrients in goat cheese plays a big role in the biological activities of the body such as cognitive function of the brain, digestion, gut function and boosting immunity.

Nutrients in goat cheese include: Proteins, peptides, amino acids, fatty acids, vitamin A, vitamin D, niacin, riboflavin, folate and essential minerals such as calcium.

1 oz (28.4 g) of goat cheese contains:

  • Calories: 103kcal
  • Fat: 8g
  • Saturated fat: 6g
  • Cholesterol: 22.4mg
  • Sodium: 146mg
  • Potassium: 44.8mg
  • Carbohydrate: 0g
  • Dietary fiber: 0g
  • Sugar: 0g
  • Protein: 6g


The fat content is essential in goat cheese and it varies based on the milk content and the process involved in the production. The fats contribute flavor and texture to the goat cheese and the types of fats involved are triglycerides, saturated fatty acids and unsaturated fatty acids including MUFAs and PUFAs. For example, milk fat from goat are rich in medium chain triacylglycerols (MCTs) and fatty acids C6-C10.


Goat cheese are rich in caseins due to the high supply of essential amino acids, phosphate and calcium. Peptides and amino acids in goat cheese helps prevent the dismantling of vital proteins in our body.

Health Benefits of Goat Cheese

Goat cheese like goat milk is easier on the human digestive system, low in calories, cholesterol and fat than bovine milk. In addition, goat milk cheese is rich in calcium, protein, vitamin A, vitamin K, phosphorus, niacin and thiamin. The fats found in goat cheese are high in middle chain fatty acids, which are easier for the body to process than those found in cow’s milk.

Other health benefits of goat cheese include:

Loosing Weight

The fatty acids in goat cheese are easy to metabolize than cow cheese. Studies have shown that people who eat goat cheese feel less hungry compared to those choosing cow cheese, this is a crucial factor in weight loss.

Helps Improve Digestion

Cow milk contains A1 and A2 beta casein proteins, while goat cheese has only A2 beta casein. This means goat cheese and goat milk are easier to breakdown during digestion.


Goat cheese has good probiotics that is beneficial to gut health. Probiotics are found in the intestines, they help fight against bad bacteria hiding in the intestinal walls. This boosts the immune system and prevents any kind of illness.


Goat milk comes in a variety of forms, although the most common is a soft, easily spread cheese. Goat cheese can also be made in hard aged varieties as well as semi firm cheeses like feta.

Are There Any Side Effects?

Cheese made from goat milk will have low amounts of lactose due to fermentation. However, some people tolerate goat cheese than cow milk cheese because the fat molecules in goat milk contains short and medium chain fatty acids which makes digestion easier. Thus some people may have less severe reaction to lactose.

Goat cheese is safe and does not pose any health risks. The most important thing is checking how much you eat on a daily basis.


Goat cheese has garnered a lot of attention because it is more often than not used in a variety of recipes. Here is a list of goat cheese recipes you can prepare at home:

  • Grape and crusted goat cheese salad
  • Goat Cheese & Rosemary Soufflé
  • Green Chile Whipped Goat Cheese
  • Prosciutto Goat Cheese Crostini
  • Vegetable and Goat’s Cheese
  • Goat’s cheese and raspberry tarts
  • Simple Pomegranate Goat Cheese
  • Mixed Cherry and Goat Cheese Pie
  • Whipped Goat Cheese
  • Buttered Pecan Goat Cheese Log

Now you know about the nutrition facts of goat cheese and it’s health benefits, you can also check out on the nutrition facts of buttermilk.

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