How many calories are in goat cheese?
A 1-ounce serving of soft goat cheese carries 75 calories, and per 100 g the same log runs 264 calories. That makes fresh chèvre the lightest cheese on most deli counters, gram for gram. Age the identical cheese into a hard wheel and it climbs to 452 per 100 g, which is where the counting gets interesting.
You'd need to walk about 15 minutes to burn the 75 calories in a 1 oz (28.35 g) serving.
How long does it take to burn off goat cheese?
A 1 oz (28.35 g) serving is 75 kcal. Enter your weight and the amount you ate to see how long it takes you to burn that off:
lb
| Activity | Time to burn 75 kcal |
|---|---|
| Walking, brisk | 15 min |
| Cycling, moderate | 9 min |
| Swimming, moderate | 11 min |
| Jogging | 9 min |
| Weight training, moderate | 17 min |
Times are for a 155 lb adult at a steady pace; change the weight to see yours. The amount is set to the portion in the text (28.35 g); change it to what you actually ate. BodyPal works this out from your steps automatically.
On this page
- Goat cheese quick facts
- US servings from one ounce to a cup of crumbles
- Soft semisoft and aged goat cheese
- Crumbles and baked rounds
- Saturated fat is the row to watch
- How does goat cheese compare
- Most popular goat cheese brands
- FAQ
Goat cheese quick facts
The record behind the numbers on this page is SR Legacy 173435, "Cheese, goat, soft type". When an American says goat cheese, this is almost always what is in the cart: the fresh, spreadable log or small round sold in the specialty case, high in water and mild enough to smear on toast. Retail labels back that up. The popular US tubs and logs mostly sit between 250 and 286 calories per 100 g — one lighter spreadable tub is labeled 167 — with the USDA soft record at 264 landing right in the middle of that main band.
The harder styles get their own rows further down. They are the same milk and the same cheese, dried out by weeks of aging, and that single difference moves the calorie count more than any flavoring ever will.
| Nutrient | Per 100 g | Per 1 oz (28.35 g) | % Daily Value |
|---|---|---|---|
| Calories | 264 | 75 | — |
| Total fat | 21.08 g | 6.0 g | 8% |
| Saturated fat | 14.57 g | 4.1 g | 21% |
| Carbohydrate | 0 g | 0 g | 0% |
| Dietary fiber | 0 g | 0 g | 0% |
| Total sugars | 0 g | 0 g | — |
| Protein | 18.52 g | 5.3 g | 11% |
| Sodium | 459 mg | 130 mg | 6% |
% Daily Value is based on a 2,000-calorie diet.
Verified nutrition data
Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified September 2026. How we verify our data →
Two rows you would see on a package are missing here: added sugars and trans fat, because USDA does not publish either value for this SR Legacy record. Cholesterol and potassium are published: 46 mg and 26 mg per 100 g, or 13 mg and 7 mg in an ounce, which is 4% and under 1% of their Daily Values. Daily Value percentages follow the FDA reference amounts.
US servings from one ounce to a cup of crumbles
| Serving | Weight | Calories |
|---|---|---|
| 1 cubic inch cube | 25 g | 66 kcal |
| 1 oz | 28.35 g | 75 kcal |
| 2 Tbsp, label serving | 30 g | 79 kcal |
| 1 small round, 2 oz | 56.7 g | 150 kcal |
| 1 cup, crumbled | 140 g | 370 kcal |
| Per 100 g | 100 g | 264 kcal |
The ounce is the standard USDA amount and the one printed on most American labels. Everything else in that table is our own arithmetic from the USDA 264 per 100 g figure, not a USDA serving: the cubic-inch cube, the 2-tablespoon spread portion that soft-cheese brands print, the 2 oz round, and the packed cup.
The cup is where people get caught. A cup of crumbled goat cheese is not a garnish, it is 140 g and 370 calories, roughly five ounces of cheese hiding in a salad bowl. Two tablespoons on a cracker is 79. That is a 4.7x spread between the two measures most home cooks use interchangeably, which is why weighing beats eyeballing on this particular food.
One more figure worth having: the 4 oz retail log, the standard supermarket size, weighs 113 g and holds about 298 calories, again our own scaling rather than a USDA serving. Finish one across an evening of appetizers and it is a small meal.
Soft semisoft and aged goat cheese
| Version | Per 100 g | Typical piece | Calories |
|---|---|---|---|
| Soft, fresh chèvre log | 264 kcal | 1 oz (28.35 g) | 75 kcal |
| Semisoft, aged 2 to 4 weeks | 364 kcal | 1 oz (28.35 g) | 103 kcal |
| Hard, fully aged | 452 kcal | 1 oz (28.35 g) | 128 kcal |
Three USDA records, one animal, one cheese. What separates them is water. Fresh chèvre is still wet, so a gram of it is partly moisture; the semisoft style has spent two to four weeks losing that water; the hard wheel has lost most of it. Fat and protein concentrate as the water leaves, and the calorie count follows.
The gap is large enough to matter for logging. An ounce of the aged hard cheese is 128 calories against 75 for the soft, 71% more from an identical-looking wedge. Protein rises the same way, from 5.3 g to 8.7 g per ounce, so the denser cheese is not simply worse. It is more of everything per bite.
Carbohydrate is barely there in the soft and semisoft records: 0 g per 100 g in the soft log, 0.12 g in the semisoft. Only the hard type shows a real figure, 2.17 g per 100 g, which is 0.6 g in an ounce.
Store brands cluster around the soft record. Most US retail logs and tubs are labeled at 250 to 286 calories per 100 g, and flavored versions such as jalapeño or cinnamon-cranberry chèvre land at the top of that band at 286, since the herbs and fruit add almost nothing while the cheese base stays the same.
Crumbles and baked rounds
| Preparation | Per 100 g | Portion | Calories |
|---|---|---|---|
| Crumbles from a soft log | 264 kcal | 1 cup (140 g) | 370 kcal |
| Tub crumbles, semisoft | 364 kcal | 1 cup (140 g) | 510 kcal |
| Baked round on a salad | 264 kcal | 2 oz round (56.7 g) | 150 kcal |
Crumbles deserve their own line because the cheese in a resealable tub is usually not the same cheese as the log. Tubs need pieces that stay separate, so they are made from the drier semisoft style at 364 calories per 100 g. Crumble a soft log yourself and the same cup is 370 calories; buy it pre-crumbled and it can be 510. A 140-calorie difference for the same measuring cup is the single biggest trap on this food.
The baked round is friendlier than it looks. A 2 oz disc, breaded or not, warmed and set on greens, is 150 calories, our own arithmetic from the USDA soft-cheese figure. It reads as a rich restaurant course and costs less than a handful of nuts. What it does carry is saturated fat, 8.3 g in that round, which is 41% of a day's Daily Value from one salad topping.
Saturated fat is the row to watch
Calories are not the interesting number on goat cheese. An ounce is 75, less than almost anything else in the cheese case. But that same ounce delivers 4.1 g of saturated fat, 21% of the 20 g Daily Value, from only 6.0 g of total fat. Nearly seven-tenths of the fat in goat cheese is saturated, a higher share than the total-fat line suggests.
Scale it up and the arithmetic bites. That cup of crumbles is 370 calories, easy to fit into a day, and 20.4 g of saturated fat, which is 102% of the Daily Value on its own. The Dietary Guidelines for Americans put the ceiling at less than 10% of daily calories from saturated fat, about 22 g on a 2,000-calorie day. One salad's worth of crumbles nearly reaches it.
Sodium is the calmer story. An ounce is 130 mg, 6% of the 2,300 mg Daily Value, and a full cup of crumbles is 643 mg, about a quarter teaspoon of table salt. Goat cheese kept in brine is a different product entirely: one branded tub lists 1,107 mg of sodium per 100 g, more than double the plain log. If you are watching sodium, the dry log is the better pick and the brined cube is the one to portion carefully.
On the other side of the ledger, dairy is a food group MyPlate counts toward daily targets, and 5.3 g of protein per ounce with zero carbohydrate makes goat cheese an efficient way to make a salad or a piece of toast feel like food. The honest summary: light per ounce, heavy per cup, and best measured rather than scooped.
How does goat cheese compare
| Cheese | Per 100 g | US serving | Calories | Protein |
|---|---|---|---|---|
| Goat cheese, soft | 264 kcal | 1 oz (28.35 g) | 75 kcal | 5.3 g |
| Muenster | 368 kcal | 1 oz (28.35 g) | 104 kcal | 6.6 g |
| Provolone | 357 kcal | 1 oz (28.35 g) | 101 kcal | 6.6 g |
| Gouda or Edam | 356 kcal | 1 oz (28.35 g) | 101 kcal | 7.1 g |
Our take: for calorie counting, soft goat cheese wins this table outright. It is the only one of the four under 300 per 100 g, and an ounce saves you 26 to 29 calories against the sliceable cheeses, which adds up fast on a sandwich that takes two ounces. It is also the only one with a clean 0 g of carbohydrate and 0 g of sugars.
For fullness the ranking flips. Goat cheese has the least protein of the four, 5.3 g per ounce against Gouda's 7.1 g, so if the cheese is the protein in your meal the aged, firmer options do more work. Our practical split: soft goat cheese when it is a flavor accent on a salad, bowl or toast, and a firm cheese when you need the ounce to carry the meal. And if you are reaching for the aged goat wheel because it tastes better, log it as 128 per ounce, not 75.
Most popular goat cheese brands in the United States
Ranked by how widely each product appears among foods sold in the United States, from the BodyPal food database of over 3.3 million products. Calories are the figures printed on each Nutrition Facts label, checked against USDA FoodData Central.
| Product | Calories (per 100 g) |
|---|---|
| Silver Goat Goat Cheese | 250 cal |
| The Humble Goat Jalapeno Chevre | 286 cal |
| The Humble Goat Cinnamon Cranberry Goat Cheese | 286 cal |
| Soignon Goat Cheese Buchette | 250 cal |
| Dodoni Goat Cheese in Brine | 250 cal |
| Chavrie Original Goat Cheese | 167 cal |
Brand popularity: BodyPal food database. Nutrition: manufacturer labels / USDA FoodData Central.
Goat cheese FAQs
How many calories are in 1 oz of goat cheese?
75 calories for one ounce (28.35 g) of soft goat cheese, which is the USDA figure of 264 per 100 g scaled to a deli slice. That ounce also brings 5.3 g of protein, 6.0 g of fat and zero carbohydrate. Semisoft goat cheese is 103 calories per ounce, and aged hard goat cheese 128.
How many calories in goat cheese crumbles per cup?
About 370 calories if the crumbles come from a soft fresh log at 264 per 100 g, since one packed cup weighs roughly 140 g. Tub crumbles are usually the drier semisoft cheese at 364 per 100 g, which puts the very same cup at 510 calories. Check the package weight.
How many calories in a 4 oz goat cheese log?
A 4 oz retail log weighs 113 g and holds about 298 calories, our own arithmetic from the USDA 264 per 100 g figure rather than a USDA serving. That works out to 20.9 g of protein and 23.8 g of fat for the whole log, with no carbohydrate in it at all.
How much protein is in goat cheese?
5.3 g of protein in one ounce of soft goat cheese, or 18.52 g per 100 g, which is 11% of the Daily Value from a single ounce. Aged hard goat cheese is denser still at 30.52 g per 100 g, and that comes to 8.7 g of protein in an ounce.
Does goat cheese have carbs or sugar?
Zero of both: USDA lists soft goat cheese at 0 g carbohydrate, 0 g total sugars and 0 g fiber per 100 g, so an ounce adds nothing to your carb total. Added sugars are not published for this record. Aged hard goat cheese is the exception, at 2.17 g carbohydrate per 100 g.
Is goat cheese keto friendly?
With 0 g of carbohydrate per 100 g, soft goat cheese fits under any carb ceiling you have set. An ounce is 75 calories, 6.0 g of fat and 5.3 g of protein, so the energy comes almost entirely from fat and protein. Aged versions add 2.17 g per 100 g, still tiny per ounce.
How much sodium is in goat cheese?
130 mg per ounce, which is 6% of the 2,300 mg Daily Value. Per 100 g soft goat cheese carries 459 mg. A full cup of crumbles reaches 643 mg, about a quarter teaspoon of table salt. Goat cheese sold in brine is far saltier: one branded tub lists 1,107 mg per 100 g.
Is goat cheese OK if you are lactose intolerant?
USDA lists 0 g of carbohydrate in soft goat cheese, and lactose is a carbohydrate, so this record shows none at the gram level the database reports. That is a nutrition figure rather than medical advice, and tolerance differs from person to person. Ask a clinician if lactose is a problem for you.
Similar foods
- Maple Syrup — 216 cal for 1/4 cup
- Wonton wrapper — 23 cal per wonton wrapper
- Cheeseburger — 488 cal per cheeseburger
- Honey — 64 cal per tablespoon
- Mac And Cheese — 513 cal per cup
- Condensed Milk — 122 cal per 2 tbsp
Count it without the math
Point the camera at the plate and BodyPal counts the goat cheese for you, crumbles and all.
