Although not as high in calcium as some other cheeses, soft goat cheese provides a significant amount of numerous other vitamins and minerals. Goat cheese also provides approximately 20 percent of the dietary reference intake, or DRI, for protein per 2 oz. serving. Percentages listed are for adults younger than 50.
Calories
One 2 oz. serving of soft goat cheese contains 152 calories. These calories come primarily from protein and fat, as one serving contains only 0.5 g of carbohydrates. These carbohydrate grams are comprised entirely of sugar. Goat cheese contains no fiber or starch.
Protein
One 2 oz. serving of goat cheese contains 10.5 g of protein, which provides 23 percent of the DRI for women and 19 percent for men. This 10.5 g of protein contributes 42 of the 152 calories in one serving of goat cheese and is made up of 18 amino acids, including all nine of the essential amino acids. Essential amino acids must be ingested, as the body does not make them.
Fat
One serving of goat cheese contains 12 g of fat, which provide 108 of the 152 calories. One serving contains 8.3 g of saturated fat, 2.7 g of monounsaturated fat and 0.28 g of polyunsaturated fat. A 2 oz. serving also contains 26 mg of cholesterol, which is 9 percent of the maximum recommended intake per day.
Sodium
Soft goat cheese contains a moderate amount of sodium. One serving contains 208 mg, which is 9 percent of the maximum amount recommended per day. This is less sodium than other soft cheese such as brie, which contains 356 mg per 2 oz. serving.
Minerals
Goat cheese is not as high in calcium as some dairy products. One serving supplies only 8 percent of the DRI for calcium, whereas 2 oz. of feta cheese provides 28 percent of the DRI. Phosphorus is more abundant in goat cheese, with one serving providing 21 percent of the DRI. Goat cheese contains a large amount of copper as well. One serving provides 46 percent of the DRI. One serving of goat cheese also provides 14 percent of the DRI for iron for men. Women require more iron so one serving provides only 6 percent of the DRI for women.
Vitamins
The only water-soluble vitamins present in large amounts in goat cheese are riboflavin and B6. One serving provides more than 15 percent of the DRI for riboflavin and more than 10 percent for B6. Goat cheese also contains a large amount of fat-soluble vitamin A. One serving provides 23 percent of the DRI for women and 18 percent for men.
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