Randy Chandler
Cheese is a beloved food worldwide, but does it have carbs? The short answer is yes, but the number of carbs varies depending on the type of cheese. Some cheeses have low-to-no carbs, while others can be surprisingly high. For example, a 1-ounce serving of blue cheese has 0.6 g of carbohydrates, while 1 ounce of Swiss cheese has 0.4 g. On the other hand, 100 grams of Parmesan contributes 14 grams of carbs, but its strong flavour means a little goes a long way. For those on a keto diet, cheese can be a great option as it's high in fat and low in carbs, but it's important to be mindful of portion sizes and the quality of the cheese.
| Characteristics | Values |
|---|---|
| Carbohydrates in cheese | Most types of cheese contain carbohydrates, but some have low or zero carbs. |
| Examples of low-carb cheeses | Goat cheese, Swiss cheese, blue cheese, gouda, mozzarella, feta, cheddar, parmesan |
| Keto-friendly | Yes, cheese is keto-friendly, but only in moderate amounts. |
| High-fat content | Cheese is high in fat, which is encouraged in keto diets. |
| Calories | Cheese is high in calories. |
| Weight loss | Some studies suggest that cheese may aid weight loss. |
| Health benefits | Cheese is a healthy, nutrient-dense food with several health benefits. |
| Inflammation | Cheese may cause inflammation in some people. |
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What You'll Learn
Types of cheese with low carbs
Cheese is a great option for those on a low-carb diet, as it is typically high in fat and moderate in protein. While most types of cheese contain some carbohydrates, certain varieties are considered to be low-carb.
Goat cheese, for example, has zero carbs per 1-ounce serving, making it an excellent choice for those on a low-carb or ketogenic diet. Feta cheese is another suitable option, with virtually no carbohydrates per 1-ounce serving, and the added benefit of nutrients like calcium and vitamin B12.
Blue cheese, with its strong flavour and creamy texture, is another low-carb option, containing only 0.6 or 0.7 grams of carbohydrates per 1-ounce serving. This cheese pairs well with crackers, vegetables, and fruits, and can also be used in cooking.
Swiss cheese is a good low-carb option, with just 0.4 grams of carbohydrates per 1-ounce serving. This sweet and nutty cheese is a popular choice for sandwiches, soups, or melted on toast.
Cheddar cheese is another popular option for those on a low-carb diet. With its sharp or mild flavour and low melting point, cheddar can be enjoyed in a variety of dishes, including grilled cheese sandwiches, casseroles, and as a topping for burgers or bread. A 1-ounce serving of mild cheddar typically contains about 9 grams of fat, 7 grams of protein, and less than 1 gram of carbohydrates.
Gouda cheese, with its slightly sweet flavour and creamy texture, is also a good choice for those looking for a low-carb option. Like cheddar, Gouda has a low melting point, making it a versatile cheese for cooking and melting on dishes like sandwiches or low-carb bread.
In addition to these options, Parmesan cheese is often recommended for low-carb diets, as it pairs well with non-starchy vegetables and contains only 0.9 grams of carbohydrates per 1-ounce serving.
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Keto-friendly cheeses
Cheese is an excellent food option for those on the keto diet because it is high in fat, moderate in protein, and low in carbohydrates. However, some cheeses are more keto-friendly than others due to variations in fat content and level of processing. Here are some keto-friendly cheeses to consider:
Cheddar Cheese
Cheddar cheese is a popular yellow cheese with a range of flavours from sharp to mild, making it versatile and suitable for most taste preferences. Per 1-ounce (28-gram) serving, a mild cheddar cheese provides 9 grams of fat, 7 grams of protein, and less than 1 gram of carbohydrates. Its creamy texture and low melting point make it a great topping for sandwiches, lettuce-wrapped burgers, low-carb bread, casseroles, and side dishes.
Goat Cheese
Goat cheese, also known as chevre, is a creamy cheese made from goat's milk. It has a tangy, earthy, or gamy flavour and is lower in lactose than cow's milk cheeses, making it easier to digest. A 1-ounce (28-gram) serving provides 9 grams of fat, 7 grams of protein, and minimal carbohydrates. Goat cheese is a versatile ingredient that works well in appetizers, salads, casseroles, and omelets.
Parmesan Cheese
Parmesan cheese, also known as Parmigiano Reggiano, is a nutty and salty cheese that can be eaten cubed or grated. It has a strong flavour, so a little goes a long way. A 1-ounce serving of hard Parmesan cheese offers 0.9 grams of carbohydrates, while 1 tablespoon of grated Parmesan contains 0.7 grams. Parmesan is a popular topping for salads, non-starchy vegetables, and caesar salads, where it can replace carb-heavy croutons.
Cream Cheese
Cream cheese is a keto-friendly option with 8 grams of fat, 2 grams of protein, and 1 gram of carbohydrates per 1-ounce serving. It can be a versatile addition to keto meals and snacks, providing more fat when needed. Cream cheese also contains high levels of probiotics with live bacteria that can aid digestion.
Gouda Cheese
Gouda is a slightly sweet, creamy, yellow cheese made from cow's milk. It has a low melting point, making it suitable for melting atop burgers or adding to keto mac and cheese recipes. A 1-ounce serving of Gouda provides 0.6 grams of carbohydrates. Its mild taste and elastic texture make it a versatile topping for pizzas, pasta, and caprese salads.
Blue Cheese
Blue cheese has a sharp and salty taste that can add flavour to many dishes. A 1-ounce serving provides 0.6 grams of carbohydrates. It pairs well with crackers, vegetables, and fruits and can also be used in chilli, stews, or hot sandwiches.
While cheese is a keto-friendly food, it should still be consumed in moderation as part of a balanced diet. It is recommended to check the product labels and consult a healthcare provider for personalised advice on carbohydrate and nutrient intake.
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Health benefits of cheese
Cheese is often considered unhealthy due to its high saturated fat and sodium content. However, when consumed in moderation, it can be a good source of several essential nutrients and may provide various health benefits. Here are some of the health benefits associated with cheese consumption:
Bone and Muscle Health
The calcium and protein content in cheese contributes to building and maintaining strong bones and muscles. Calcium helps in the development of bones and prevents osteoporosis later in life. Cheese also contains whey protein, the same type of protein found in popular muscle-building supplements. Additionally, vitamins A, D, K, and zinc in cheese also support bone health.
Improved Gut Health
Cheese, especially fermented varieties like Gouda, introduces gut-healthy probiotics into your system. These probiotics can help maintain healthy cholesterol levels and promote overall gut health.
Blood Vessel Protection
Research suggests that cheese is a good source of glutathione, an antioxidant that helps maintain brain health and supports the proper functioning of blood vessels. A 2016 study found that participants who consumed cheese had healthier blood vessels compared to those who ate pretzels or soy cheese.
Lower Blood Pressure
The high calcium content in cheese can aid in reducing blood pressure. Lower-fat and low-sodium cheese varieties, when consumed in moderation as part of a healthy diet, can help maintain healthy blood pressure levels.
Reduced Risk of Thyroid Disorders
Hard cheeses, such as cheddar, are excellent sources of selenium. Selenium is an essential mineral that helps regulate thyroid function by aiding in the production of thyroid hormones. Including cheddar and other hard cheeses in your diet can help reduce the risk of developing thyroid disorders.
Weight Management
Some studies suggest that cheese may have a beneficial impact on weight management, particularly when it replaces red meat in the diet. However, it is important to note that cheese is high in calories and should be consumed in moderation if you are watching your weight.
While cheese can be a nutritious and tasty addition to your meals, it is essential to remember that not all cheeses are created equal. Some cheeses are highly processed and may contain added fillers and stabilizers that offer little nutritional value. Additionally, the health benefits of cheese may be negated when consumed with refined grains, processed meats, or other unhealthy foods. Therefore, moderation and mindful consumption are key when including cheese in your diet.
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Cheese and weight loss
Cheese is a food that can be enjoyed as part of a healthy diet that supports weight loss. While cheese is high in fat, dietary fat intake is important for nutrient absorption and satiety. However, it is best enjoyed in moderation as part of a balanced diet.
Some studies have shown that eating more dairy products may be beneficial for weight loss. For example, in a study on over 2,500 men, a higher consumption of cheese was associated with a lower BMI after five years. Another review published in Nutrition Reviews found that, as part of an energy-restricted diet, increased dairy consumption resulted in greater weight loss. This may be due to the protein content of dairy, which helps to preserve muscle mass and makes meals more satisfying.
When it comes to cheese and weight loss, it is important to be mindful of portion sizes and the overall diet. The recommended serving size for cheese is 40g. While cheese can be part of a healthy diet, some varieties contain saturated fat, which public health guidelines recommend limiting. To compensate for the saturated fat in cheese, it is suggested to incorporate sources of unsaturated fat into your diet, such as avocado or salmon.
For those following a keto diet, which is a low-carb, high-fat diet often used for weight loss, cheese can be a good food option due to its high fat, moderate protein, and low-carb content. Examples of keto-friendly cheeses include cheddar, gouda, goat cheese, blue cheese, and parmesan. However, it is important to note that not all cheeses are created equal, and highly processed cheeses, such as spray cheese and American cheese, are less nutritious and may be less beneficial for weight loss.
Some specific types of cheese that are recommended for weight loss include:
- Mozzarella: This cheese is commonly made from cow's or buffalo's milk and is relatively low in calories compared to other cheeses with similar protein content. Reduced-fat or fat-free varieties are also available.
- Swiss: This hard cheese made from cow's milk has a slightly higher protein content, which may make it more filling. It is also low in sodium.
- Cottage: Cottage cheese is recommended by dietitians for weight loss due to its high protein content, which helps keep you full and is essential for muscle mass. It also contains calcium and phosphorus, important for strong bones.
- Feta: Feta is a soft cheese made from sheep's or goat's milk. It is lower in calories and fat compared to other cheeses, and a little goes a long way due to its salty and flavorful profile.
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Cheese and inflammation
Cheese is often associated with inflammation because of its nutrient profile and how it is most commonly consumed. According to New York-based registered dietitian Nicole Rodriguez, RDN, cheese in itself does not cause inflammation, but the saturated fat content of some cheeses may be of concern as this type of fat is associated with inflammation. The way cheese is consumed and the quantity in which it is used may make it more inflammatory than other forms of dairy. For example, cheese is often paired with pizza, tacos, grilled cheese, and macaroni and cheese.
While cheese may be associated with inflammation, there are also some cheeses that are considered anti-inflammatory. A 2017 review of 52 clinical studies published in Critical Reviews in Food Science and Nutrition concluded that dairy generally has anti-inflammatory effects, except in people allergic to cow's milk. The review also noted that there is little known about what components of dairy products might be helpful versus harmful.
Some studies have found that drinking milk and eating yogurt can lower the risk of gout. Nutrition researchers believe yogurt's anti-inflammatory power comes from the probiotics it contains, but that has yet to be confirmed with rigorous trials.
When it comes to cheese and inflammation, it is important to consider the type of cheese and how it is consumed. While cheese may be associated with inflammation due to its saturated fat content, not all cheeses are created equal, and some may even offer anti-inflammatory benefits.
Additionally, it is worth noting that there are two forms of inflammation: acute and chronic. Acute inflammation is a good thing and occurs when the body experiences a temporary infection or injury, such as a sprained ankle or an infection. On the other hand, chronic inflammation can be influenced by various factors, including genetics, diet, stress management, sleep quality, and physical activity levels. While no single food, including cheese, is directly related to causing inflammation, chronic inflammation can weaken the immune system over time, leading to the development of conditions such as diabetes, cardiovascular disease, high blood pressure, dementia, and Alzheimer's disease.
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Frequently asked questions
Most types of cheese contain carbs, but some varieties have a lower carb profile than others. For example, goat cheese, blue cheese, Swiss cheese, and feta cheese are all low-carb options.
Some of the best cheeses to eat on a low-carb diet are cheddar, gouda, goat cheese, and blue cheese.
Cheeses that are highly processed, sweetened, or made with plant-based alternatives tend to be higher in carbs. Cottage cheese, spray cheese, and American cheese are also best avoided.
Cheese is generally keto-friendly as long as you stick to a reasonable portion size. However, it's important to remember that cheese is high in calories and saturated fat, so it should be enjoyed in moderation.
