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Cheeses

Castello Gouda cheese, gouda

7 oz/198 g

Good out of 100 Medium confidence
  • Ultra-processed
  • High in salt
  • High in saturated fat
  • No synthetic dyes
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Why it scores 76

Castello Gouda cheese, gouda scores 76 out of 100 (Good) under GoodSwap’s published rules. What moved the score most:

  1. Ultra-processed (NOVA 4): Classified NOVA 4: made with industrial ingredients and additives. Strong
  2. Salt 1.8 g / 100 g: High in salt. Strong
  3. Saturated fat 17.9 g / 100 g: High in saturated fat. Counted at half for this whole-food category. Strong

Every line of the math is on The Receipt below, with its evidence tier and sources.

Better cheese

The same kind of product, at least 10 points higher, sold in the US. Never paid placements.

The Receipt

Gouda cheese, gouda

START100

Processing

  • Ultra-processed (NOVA 4)
    Strong Classified NOVA 4: made with industrial ingredients and additives. [1]
subtotal−18

Nutrition per 100 g

  • Saturated fat 17.9 g / 100 g
    Strong High in saturated fat. Counted at half for this whole-food category. [2]
  • Salt 1.8 g / 100 g
    Strong High in salt. [3]
  • Energy 357 kcal / 100 g
    Info Energy-dense for its weight. Counted at half for this whole-food category. [4]
  • Protein 25 g / 100 g
    Info A good source of protein. [4]
subtotal−6.5
TOTAL 76Good

100 − 24.5 = 75.5 → 76

Can’t score above 79. High in fat, saturated fat and salt (above the front-of-pack "high" level). [5]

GTIN 00654858704490 · 2022-12-22

score v1.3.0 · kb 2026.10.11

Medium confidence

Same product, same score. Every time.

Nutrition per 100 g

Energy357 kcal
Fat28.6 g
Saturated fat17.9 g
Trans fat0 g
Carbohydrates0 g
Sugars0 g
Fiber0 g
Protein25 g
Salt1.8 g

Serving: 1 ONZ (28 g)

Ingredients

High Moderate Not recognized Tap an ingredient for its evidence and rules.
Label text, as published

Pasteurized part-skim milk, salt, culture, microbial rennet, annatto.

Allergens and diets

Contains: Milk

  • Not vegan
  • Palm-oil-free

Always check the package: recipes change.

Healthiest cheeses in the US

Sources

  1. Ultra-processed foods: what they are and how to identify them

    Public Health Nutrition · April 2019 · Peer-reviewed

    doi.org

  2. Saturated fatty acid and trans-fatty acid intake for adults and children: WHO guideline

    World Health Organization · Jul 17, 2023 · Agency assessment

    “WHO recommends that adults and children reduce saturated fatty acid intake to 10% of total energy intake (strong recommendation).”

    who.int

  3. Sodium reduction (fact sheet)

    World Health Organization · May 11, 2026 · Agency assessment

    “For adults, WHO recommends less than 2000 mg/day of sodium (equivalent to less than 5 g/day salt), or just under a teaspoon.”

    who.int

  4. Dietary Guidelines for Americans, 2025–2030

    U.S. Department of Health and Human Services and U.S. Department of Agriculture · January 2026 · Regulator

    “Limit foods and beverages that include artificial flavors, petroleum-based dyes, artificial preservatives, and low-calorie non-nutritive sweeteners.”

    cdn.realfood.gov

  5. Guide to creating a front of pack (FoP) nutrition label for pre-packed products sold through retail outlets

    Department of Health and Social Care / Food Standards Agency (GOV.UK) · Nov 8, 2016 · Regulator

    “Table 3: Criteria for drinks (per 100ml)”

    assets.publishing.service.gov.uk

  6. Ultra-processed food exposure and adverse health outcomes: umbrella review of epidemiological meta-analyses

    BMJ · Feb 28, 2024 · Peer-reviewed

    “Greater exposure to ultra-processed food was associated with a higher risk of adverse health outcomes, especially cardiometabolic, common mental disorder, and mortality outcomes.”

    doi.org

  7. Ultra-Processed Diets Cause Excess Calorie Intake and Weight Gain: An Inpatient Randomized Controlled Trial of Ad Libitum Food Intake

    Cell Metabolism · July 2019 · Peer-reviewed

    doi.org