Frederic Melton
Cheese is a beloved food worldwide, but its carb content is a concern for people on low-carb diets. While some cheeses are low-to-no carb, others are surprisingly high. Most regular cheeses are keto-friendly, with 1-2 grams of carbs per ounce, but some processed cheeses can be much higher. For example, American cheese has almost 2 grams of carbs per slice, while canned cheese has 7 grams of carbs per 100 grams. On the other hand, goat cheese, feta, and blue cheese have virtually zero carbs per ounce, making them excellent choices for low-carb diets.
| Characteristics | Values |
|---|---|
| Carbohydrates in cheese | Most types of cheese are low-carb, but some contain more carbs than others. |
| Keto-friendly cheese | Cheese is generally suitable for a keto diet due to its high-fat, moderate-protein, and low-carb content. Examples of keto-friendly cheeses include cheddar, gouda, goat cheese, and blue cheese. |
| High-carb cheese | Cottage cheese, ricotta cheese, and processed cheese products (such as spray cheese and cheese in a can) tend to have higher carb counts. |
| Carb count variation | The carb count in cheese can vary depending on factors such as the type of cheese, processing methods, and brand. |
| Nutritional considerations | While cheese can be part of a low-carb diet, it is high in fat and calories, so consumption should be moderated to align with dietary goals. |
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What You'll Learn
Low-carb diets like keto often include cheese
Cheese plays a starring role in many keto snacks and recipes, and most cheeses contain 1-2 grams of carbs per ounce. This means you can technically eat a lot of cheese and still be under your carb limit for the day. However, it's worth noting that cheese is also high in fat and therefore very calorie-dense. Eating too much cheese could slow down your weight loss, and many people have reported digestive issues when consuming large quantities.
When choosing a cheese to eat on a keto diet, it's important to know that not all cheeses are created equal. Some varieties are better than others due to variations in fat content and level of processing. For example, reduced-fat cheeses tend to have more carbs than their full-fat counterparts because they contain added fillers to replicate the texture and meltiness of full-fat cheese.
Cottage cheese, ricotta, and other processed cheeses are not considered keto-friendly due to their high protein and carb content, and low fat content. However, there are several types of cheese that are well-suited to the keto diet, including:
- Cheddar
- Gouda
- Goat cheese
- Blue cheese
- Parmesan
- Cream cheese
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Some cheeses are high-carb
While cheese is generally considered a low-carb food, some cheeses are higher in carbs than others. The number of carbohydrates in a cheese varies depending on the type of cheese, the brand, and the ingredients used in its processing.
Canned and processed cheeses, for example, tend to have higher carb counts than their natural, full-fat counterparts. Spray cheese in a can can contain up to 7 grams of carbohydrates per 100 grams of cheese, while American cheese has around 9 grams of carbohydrates per 100-gram serving. These processed cheeses often contain added fillers and ingredients like canola oil, preservatives, colouring, and reconstituted dairy proteins, which contribute to their higher carb content.
Some natural cheeses also have higher carb counts. Ricotta cheese, for example, is a staple in many pasta dishes and desserts, but it is higher in carbs, with a 1/2-cup serving containing 9 grams of carbohydrates. Cottage cheese, while known for its high protein content, also falls into this category, with a 1/2-cup serving providing 4.5 grams of carbohydrates. Blue cheese, Camembert, and aged cheeses also contain higher amounts of carbohydrates.
On the other hand, cheeses like cheddar, Gouda, goat cheese, and blue cheese are known for their low carb content, making them popular choices for those following a keto or low-carb diet. A 1-ounce serving of soft goat cheese, for instance, contains virtually zero carbohydrates, while feta cheese has no carbohydrates per 1-ounce serving. Parmesan cheese is also a low-carb option, with 0.9 grams of carbohydrates per 1-ounce serving or 0.7 grams per tablespoon when grated.
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Reduced-fat cheeses often have more carbs
Cheese is generally considered a low-carb food, and it is often included in low-carb diets such as the keto diet. However, not all cheeses are equal in their carbohydrate content, and some varieties are higher in carbs than others. Reduced-fat cheeses tend to have more carbs than their full-fat counterparts.
Reduced-fat cheeses often have added fillers to replicate the texture and meltability of full-fat cheese, which contributes to their higher carb content. These fillers may include starch or other ingredients that can increase the carbohydrate count. When following a low-carb diet, it is important to pay attention to the nutritional labels on cheese products to make informed choices.
Some examples of cheeses that are typically recommended for low-carb diets include cheddar, gouda, goat cheese, and blue cheese. These varieties are known for their suitable high-fat and low-carb content. On the other hand, cheeses like cottage cheese, ricotta, and processed cheese spreads or slices tend to have higher amounts of carbohydrates.
It is worth noting that the number of carbohydrates in cheese can vary depending on the brand, type of milk used, and processing methods. For instance, American cheese can vary in its carb count due to differences in processing. Additionally, the serving size also plays a role in the overall carb intake from cheese.
When considering reduced-fat cheeses, it is important to examine the nutritional information and compare it with full-fat options to make an informed decision about your cheese choices, especially if you are following a specific dietary plan with carbohydrate restrictions.
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Cheese is a good source of protein
Cheese is a beloved food worldwide, and its high-fat, moderate-protein, and low-carb content makes it a great option for those on a keto diet. While some types of cheese have low-to-no carbs, others can be surprisingly high. For example, canned and processed cheese, such as spray cheese and cheese in a can, tend to be high in carbohydrates and other processed ingredients like canola oil, preservatives, and colouring. These cheeses are not recommended for a nutritious diet.
On the other hand, organic cheese is rich in protein and has a higher nutritional value. The natural, truffle, and garlic flavours add rich flavours without adding many carbohydrates. Additionally, goat cheese, blue cheese, and feta cheese are excellent low-carb options. A 1-ounce serving of soft goat cheese or feta cheese contains virtually zero carbohydrates, while blue cheese has 0.5 grams of carbohydrates per slice.
Cheddar cheese is another popular option that fits within a keto diet. A 1-ounce (28-gram) serving of mild cheddar cheese provides 7 grams of protein and less than 1 gram of carbs. Sharp cheddar varieties offer a bigger dose of flavour, which may make them a better choice for those seeking to satisfy their cheese cravings with a smaller portion. A 3/4-oz slice of sharp cheddar contains 5 grams of protein and 0.4 grams of carbs.
For those who enjoy snacking on cheese, individually wrapped string cheeses are a great on-the-go option that fits within a keto diet. Parmesan cheese is another low-carb choice that can be used as a substitute for flour or breadcrumbs in recipes. A 1-ounce serving of hard Parmesan cheese offers 0.9 grams of carbohydrates, while 1 tablespoon of grated Parmesan contains 0.7 grams of carbs.
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Canned cheese should be avoided
Cheese is a naturally high-fat, low-carb food, which makes it a great snack or addition to a keto-friendly meal. However, not all types of cheese are created equal, and some varieties are better than others. Canned cheese, for example, is one type that should be avoided.
Canned cheese, also known as spray cheese, squirty cheese, or easy cheese, is often considered a bizarre invention and an unnatural food product. Its distinct orange colour and gelatinous texture are off-putting to many, and it is commonly viewed as a highly processed food. While it may be convenient and provide a long shelf life, there are several reasons why it is best avoided.
Firstly, canned cheese is not a nutritious option. It tends to be high in carbohydrates and other processed ingredients, such as canola oil, preservatives, colouring, and emulsifying agents like sodium phosphate and sodium citrate. These additives can have negative health impacts, with sodium phosphate linked to an increased risk of kidney disease and kidney failure, and sodium citrate associated with potential tooth erosion. The high salt content of canned cheese is also concerning, as it contains twice as much salt as regular cheddar cheese.
Secondly, the quality and taste of canned cheese are questionable. While cheese is listed as an ingredient, these products only need to contain 51% cheese, so a significant portion is made up of other substances. The main ingredients are often whey and canola oil, giving it a distinct, non-cheesy flavour. The high amount of whey, a byproduct of the cheese-making process, may also be used to reduce costs.
Finally, there are healthier alternatives to canned cheese that provide the same convenience and functionality. For example, Cougar Gold cheese, produced by Washington State University, is a canned cheddar-style cheese that uses whole milk and lacks the emulsifiers and aerosol propellants found in other canned cheeses. This product prioritises flavour and texture, offering a unique, creamy experience without the need for artificial additives.
In conclusion, while cheese is generally a healthy and keto-friendly food, canned cheese is an exception. Its high carbohydrate and processed ingredient content, along with its questionable taste and quality, make it a food product that should be avoided. Instead, opt for natural, full-fat cheeses like Cougar Gold to satisfy your cheesy cravings without compromising your health.
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Frequently asked questions
Yes, there are carbs in cheese, but the amount varies depending on the type of cheese. Most cheeses are low in carbs, making them suitable for keto diets.
Goat cheese, feta, blue cheese, parmesan, gouda, and cheddar are all low-carb options.
Yes, cottage cheese, ricotta, and canned/processed cheeses like spray cheese and cheese dips are higher in carbs and should be consumed in moderation.
The carb content of cheese can vary depending on the brand and processing methods. Checking the product label is the best way to determine the exact carb count.
