Dairy
Soft goat cheese
Soft goat cheese provides 18.5 g of protein for 264 kcal per 100 g (3.5 oz), or 7 g of protein for every 100 kcal.
Estimated satietyHow it is calculated
Estimated satiety: 2 out of 5
| Starting point | +1 |
|---|---|
| Moderate energy density: 264 kcal/100 g | 0 |
| Protein: 7.0 g/100 kcal | +1 |
| Fiber: 0.0 g/100 kcal | 0 |
| Solid food with 60.8 g of water, under 70 | 0 |
Our own estimate from the values per 100 g: useful for comparing foods with each other, not a measurement in people. Holt index (1995): this food was not measured.
- Prepared by
- Alex Gonzalez
- Last updated
- Next review
- Sources
- 10 primary
- Data
- USDA FDC 173435
No clinical review. No advertising from drug companies and no affiliate links.How we work
Nutrition facts
- Calories
- 79 kcal per serving
- 264 kcal per 100 g (3.5 oz)
- Protein
- 5.6 g per serving
- 18.5 g per 100 g (3.5 oz)
- Carbohydrates
- 0 g per serving
- 0 g per 100 g (3.5 oz)
- of which sugars
- 0 g per serving
- 0 g per 100 g (3.5 oz)
- Fiber
- 0 g per serving
- 0 g per 100 g (3.5 oz)
- Fat
- 6.3 g per serving
- 21.1 g per 100 g (3.5 oz)
- of which saturated
- 4.4 g per serving
- 14.6 g per 100 g (3.5 oz)
- Water
- 18.2 g per serving
- 60.8 g per 100 g (3.5 oz)
Source: USDA FoodData Central: Cheese, goat, soft type (FDC ID 173435), accessed September 23, 2026.
A typical 30 g (1 oz) serving provides about 79 kcal, 5.6 g of protein, and 0 g of fiber.
What it is and how to eat it
In Spain, the cheese quality standard (Real Decreto 1113/2006) requires the species to be named when a cheese is not made from cow's milk, so "queso de cabra" is reserved for cheese made from goat's milk, and cheeses that mix milks must name the species in order of proportion or be called "queso de mezcla" (mixed-milk cheese). It is widely sold as a log (rulo), a soft cheese ripened with molds that give it a white rind, and according to FAO, in Mediterranean countries and in Latin America goat's milk is mostly made into cheese. This page covers USDA's soft goat cheese, with 264 kcal, 18.5 g of protein and 21.1 g of fat per 100 g; with 60.8 g of water, its moisture on a fat-free basis is 77%, above the 67% from which the Codex Alimentarius classes a cheese as soft.
A 30 g (1.1 oz) serving, a couple of thin slices from a log, provides 5.6 g of protein and 79 kcal but also 6.3 g of fat, 4.4 g of it saturated, so it works better to add flavor to a salad or toast than as your main protein. The 2025 nutrition advisory on GLP-1 therapy suggests avoiding fatty foods in the first few days of treatment, so in those days half a serving or a lighter cheese, such as queso fresco or ricotta, may sit better. To start the meal with protein, as the same advisory suggests, pair it with eggs, legumes or fish.
What the evidence says
According to FAO, goat's milk has a composition similar to cow's milk, whose lactose is around 5%, so being made from goat's milk does not by itself make a cheese more suitable for lactose intolerance. This USDA entry lists 0 g of carbohydrate per 100 g, so the lactose in a 30 g serving is far below the 12 g that, according to EFSA, the vast majority of people who digest lactose poorly tolerate at once. It has 459 mg of sodium per 100 g, about 138 mg per serving, around 7% of the 2,000 mg a day that WHO recommends not exceeding, and with 140 mg of calcium per 100 g it is a "source of calcium" (at least 120 mg), although a 30 g serving provides only 42 mg (Regulations (EC) No 1924/2006 and (EU) No 1169/2011). Spain's Ministry of Social Rights, Consumer Affairs and 2030 Agenda advises pregnant women to avoid soft cheeses unless the label says they are made with pasteurized milk, and to remove the rind from all cheeses.
Satiety
The 1 to 5 score is our own estimate: it starts at 1 point, adds points for low energy density, for protein and fiber per 100 kcal, and for the water in solid foods, and subtracts points for drinks with calories. It is useful for comparing foods with each other; it is not a measurement in people.
What to keep in mind on a GLP-1 medication
Frequently asked questions about soft goat cheese
How many grams of protein are in a 30 g (1 oz) serving of soft goat cheese?
100 g (3.5 oz) of soft goat cheese has 18.5 g of protein. A typical 30 g (1 oz) serving has about 5.6 g of protein. That is 7 g of protein per 100 kcal, which is why it carries our “High in protein” tag.
How many kcal are in a 30 g (1 oz) serving of soft goat cheese?
100 g (3.5 oz) of soft goat cheese has 264 kcal. A typical 30 g (1 oz) serving has about 79 kcal. That is a moderate energy density.
Does soft goat cheese keep you full?
Not very filling for the calories it provides: our estimated satiety score is 2 out of 5. Calculation: 1 (base) + 0 (moderate energy density: 264 kcal/100 g) + 1 (protein: 7.0 g/100 kcal) + 0 (fiber: 0.0 g/100 kcal) + 0 (solid food with 60.8 g of water, under 70) = 2. It is an estimate based on its composition, not a measurement in people.
How does soft goat cheese fit into eating on Ozempic, Wegovy, Mounjaro, or Zepbound?
Based on our tags, this is what matters about soft goat cheese on a GLP-1 medication. “High in protein”: plenty of protein per calorie; protein helps preserve muscle mass when you eat less. “Nutritious in small servings”: a lot of nutrition in a small volume, which is practical when you eat little. These are general guidelines, not medical advice: everyone tolerates foods differently.
What is a typical serving of soft goat cheese?
We use 30 g (1 oz) as a typical serving. That amount provides about 79 kcal, 5.6 g of protein, and 0 g of fiber. It is a reference for calculations, not a recommendation of how much to eat.
Compare with…
Similar foods
Sources
Sources for the data on this page, with the access date.
- Official databaseU.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Cheese, goat, soft type (FDC ID 173435).accessed .
- RegulatorBoletín Oficial del Estado (Spain).Real Decreto 1113/2006, de 29 de septiembre, por el que se aprueban las normas de calidad para quesos y quesos fundidos (Spain's cheese quality standard; Annex I, names by milk species and ripening).accessed .
- InstitutionFood and Agriculture Organization of the United Nations (FAO).Milk composition (Dairy production and products).accessed .
- InstitutionCodex Alimentarius (FAO/WHO).Codex General Standard for Cheese (CXS 283-1978, section 7.1.1, designation by firmness and ripening).accessed .
- Clinical guidelineObesity (Wiley).Mozaffarian D, et al. Nutritional priorities to support GLP-1 therapy for obesity: A joint Advisory from the American College of Lifestyle Medicine, the American Society for Nutrition, the Obesity Medicine Association, and The Obesity Society. Obesity. 2025;33(8):1475-1503. doi:10.1002/oby.24336.accessed .
- RegulatorEFSA Journal.EFSA NDA Panel. Scientific Opinion on lactose thresholds in lactose intolerance and galactosaemia. EFSA Journal. 2010;8(9):1777. doi:10.2903/j.efsa.2010.1777.accessed .
- InstitutionWorld Health Organization.Sodium reduction.accessed .
- RegulatorOfficial Journal of the European Union (EUR-Lex).Regulation (EC) No 1924/2006 on nutrition and health claims made on foods (Annex).accessed .
- RegulatorOfficial Journal of the European Union (EUR-Lex).Regulation (EU) No 1169/2011 on the provision of food information to consumers (Annex XIII, nutrient reference values).accessed .
- RegulatorMinistry of Social Rights, Consumer Affairs and 2030 Agenda (Spain).Alimentación segura durante el embarazo (Safe eating during pregnancy).accessed .