Cheese, goat, semisoft type
Whole food · Dairy and Egg Products
Photo: Wikipedia
This is a creamy, tangy, and mildly earthy cheese made from goat's milk, with a supple, sliceable texture that softens at room temperature. It offers a potent protein punch with nearly 22g per 100g, while being virtually carb-free. The rich, savory flavor comes from its high fat content, making it a satisfying centerpiece for simple dishes.
💚 Why it's loved
People cherish its complex, tangy flavor that can range from mildly sweet to pungent, and its versatile texture that melts beautifully or shines fresh. It's a staple in Mediterranean and French cuisine, beloved for elevating simple salads, tarts, and charcuterie boards.
⚠️ Watch-outs & how to enjoy it better
Its strong, distinctive flavor can be polarizing for those accustomed to milder cheeses. The high saturated fat and calorie density mean portion control is key. As a dairy product, it's a common allergen; those with lactose intolerance may still tolerate it due to lower lactose, but should start with small amounts.
Key benefits
- Excellent source of complete protein for muscle maintenance.
- Very low in carbohydrates, suitable for keto and low-carb diets.
- Contains calcium and phosphorus for bone health.
- Often easier to digest than cow's milk cheese for some individuals.
- Provides conjugated linoleic acid (CLA), a fatty acid studied for health benefits.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Goat cheese is one of the oldest known cheeses, with evidence suggesting its production dates back over 5,000 years to the Middle East.
Full nutrition (scales with serving)
| Water | 45.5 g |
| Energy | 364 kcal |
| Energy | 1523 kj |
| Protein | 21.6 g |
| Total lipid (fat) | 29.8 g |
| Ash | 2.9 g |
| Carbohydrate, by difference | 0.12 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.12 g |
| Calcium, Ca | 298 mg |
| Iron, Fe | 1.6 mg |
| Magnesium, Mg | 29.0 mg |
| Phosphorus, P | 375 mg |
| Potassium, K | 158 mg |
| Sodium, Na | 415 mg |
| Zinc, Zn | 0.66 mg |
| Copper, Cu | 0.56 mg |
| Manganese, Mn | 0.09 mg |
| Selenium, Se | 3.8 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.07 mg |
| Riboflavin | 0.68 mg |
| Niacin | 1.1 mg |
| Pantothenic acid | 0.19 mg |
| Vitamin B-6 | 0.06 mg |
| Folate, total | 2.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 2.0 ug |
| Folate, DFE | 2.0 ug |
| Choline, total | 15.4 mg |
| Vitamin B-12 | 0.22 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 407 ug |
| Retinol | 401 ug |
| Carotene, beta | 77.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 1464 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.26 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 22.0 iu |
| Vitamin D (D2 + D3) | 0.50 ug |
| Vitamin D3 (cholecalciferol) | 0.50 ug |
| Vitamin K (phylloquinone) | 2.5 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 20.6 g |
| SFA 4:0 | 1.5 g |
| SFA 6:0 | 0.66 g |
| SFA 8:0 | 0.81 g |
| SFA 10:0 | 2.9 g |
| SFA 12:0 | 1.3 g |
| SFA 14:0 | 3.0 g |
| SFA 16:0 | 7.8 g |
| SFA 18:0 | 2.6 g |
| Fatty acids, total monounsaturated | 6.8 g |
| MUFA 16:1 | 0.71 g |
| MUFA 18:1 | 6.1 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.71 g |
| PUFA 18:2 | 0.71 g |
| PUFA 18:3 | 0.00 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 79.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.23 g |
| Threonine | 0.81 g |
| Isoleucine | 0.89 g |
| Leucine | 1.9 g |
| Lysine | 1.5 g |
| Methionine | 0.57 g |
| Cystine | 0.10 g |
| Phenylalanine | 0.86 g |
| Tyrosine | 0.84 g |
| Valine | 1.5 g |
| Arginine | 0.64 g |
| Histidine | 0.59 g |
| Alanine | 0.37 g |
| Aspartic acid | 1.1 g |
| Glutamic acid | 4.0 g |
| Glycine | 0.24 g |
| Proline | 2.6 g |
| Serine | 0.83 g |
FAQ
Is goat cheese easier to digest than cow's milk cheese?
For some people, yes. Goat cheese has smaller fat globules and slightly less lactose, which can make it more tolerable for those with mild sensitivities. However, it is still a dairy product and contains casein, so it's not suitable for anyone with a true milk allergy.
What's the difference between fresh and aged semisoft goat cheese?
Fresh varieties (like chèvre) are soft, spreadable, and tangy. Aged semisoft types develop a firmer, sliceable texture, a more complex, nutty flavor, and a rind. The nutrition profile is similar, but aging concentrates flavors and can slightly alter texture.
How should I store it?
Wrap it tightly in wax paper or its original packaging, then place it in a sealed container in the refrigerator. This prevents it from drying out and absorbing other fridge odors. Consume within a week of opening for best quality.