Randy Chandler
Cheese is a beloved food worldwide, but does it have carbs? The short answer is yes, but some types of cheese have low-to-no carbs. For instance, goat cheese, blue cheese, Swiss cheese, and gouda cheese are all low-carb options. On the other hand, cheeses like cottage cheese, cream cheese, and ricotta cheese are higher in carbs. For those on a keto diet, cheese can be a great option as it is high in fat and low in carbs, but it should still be consumed in moderation.
| Characteristics | Values |
|---|---|
| Carbohydrates in cheese | Most types of cheese contain carbs, but some have low-to-no carbs. |
| Nutritional benefit | Cheese is a healthy, nutrient-dense whole food with clinically studied health benefits. |
| Keto-friendly | Cheese is generally keto-friendly, especially full-fat cheese, but some types are more keto-friendly than others. |
| Examples of keto-friendly cheeses | Goat cheese, feta cheese, Swiss cheese, blue cheese, gouda, mozzarella, cheddar, parmesan, cream cheese |
| Examples of non-keto-friendly cheeses | Sweetened cream cheese, reduced-fat cheeses, cottage cheese, cheese crackers, cheese dips and sauces |
| Health considerations | Cheese is high in saturated fat and calories, which may be linked to inflammation and certain health conditions. |
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What You'll Learn
Goat cheese has zero carbs and is keto-friendly
Cheese is a great food option for those on the keto diet, as it is typically high in fat, moderate in protein, and low in carbs. However, some cheeses are more keto-friendly than others. For example, goat cheese, also known as chevre, is a tangy, soft, Mediterranean cheese made from goat's or sheep's milk. It has a tart flavour that is sometimes described as gamy or earthy, and it is also lower in lactose than many other kinds of cheese made from cow's milk. This makes it a good option for those who are lactose intolerant.
Goat cheese has zero carbs and is therefore an excellent choice for those on a keto diet. A 1-ounce (28-gram) serving of goat cheese provides 9 grams of fat, 7 grams of protein, and minimal carbs. This makes it a great way to hit your macros when following a keto diet. In addition, a 1/4 cup serving of crumbled goat cheese contains less than 1 gram of net carbs (0.7 grams), 10 grams of fat, 8 grams of protein, and 125 calories.
Goat cheese is also a good source of beneficial bacteria (probiotics), which can aid in digestion. It can be used in a variety of dishes, such as appetizers, salads, casseroles, and omelets. For those following a keto diet, it is important to prioritise foods that are high in fat to make up for the calories missed out on when restricting carbs. Goat cheese is a perfect match for this, as it is high in fat and minimally processed.
Other keto-friendly cheeses include cheddar, gouda, blue cheese, Swiss cheese, mozzarella, feta, and halloumi. Cheeses to avoid on the keto diet include cottage cheese, ricotta, and low-fat and processed varieties.
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Blue cheese has 0.6g of carbs per ounce
Blue cheese is a flavourful addition to many types of main and side dishes. It has a sharp and salty taste that can be enjoyed on its own or as a topping. A 1-ounce serving of blue cheese contains 0.6 grams of carbohydrates. This makes it a good option for those on a low-carb or ketogenic diet.
Blue cheese is a popular choice for those following a keto diet, as it is high in fat and moderate in protein. Keto diets are typically low-carb and high-fat diets that promote weight loss. By limiting carbohydrate intake, the body is forced to use fat as its main fuel source, a state known as ketosis. Blue cheese's nutritional profile fits well within these parameters, making it a suitable option for those on the keto diet.
In addition to its nutritional benefits, blue cheese's distinct flavour and texture make it a versatile ingredient in various dishes. It can be crumbled or melted on top of salads, used as a dip for vegetables or fruit, or blended into sauces for meat or pasta. Its creamy texture and pungent taste also make it a favourite on charcuterie boards, paired with crackers or other savoury snacks.
When considering blue cheese as part of a low-carb or keto diet, it is important to remember that cheese still contains calories and saturated fat. While cheese can add flavour and variety to meals, it should be consumed in moderation as part of a balanced diet. Additionally, the quality of cheese can impact its nutritional value, with high-quality, grass-fed, and full-fat varieties often being recommended.
Overall, blue cheese's nutritional profile, particularly its low carbohydrate content, makes it a suitable option for those seeking to limit their carb intake. With 0.6 grams of carbohydrates per 1-ounce serving, it can be enjoyed as part of a keto diet or any other dietary plan that involves monitoring carbohydrate consumption.
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Swiss cheese is very low in carbs
Most types of cheese contain carbohydrates, but some varieties have a lower carb profile than others. For instance, goat cheese, feta cheese, and Parmesan cheese are all low-carb options. Swiss cheese is also a low-carb option, with only 0.4 grams of carbohydrates per 1-ounce serving, or 1.44 grams per 100-gram serving. This makes it a good choice for people following a ketogenic diet, which typically involves limiting carbohydrate intake to less than 20-50 grams per day.
Swiss cheese is a popular sandwich cheese that comes in mild, sharp, and extra-sharp flavors. It is also a good source of protein, calcium, and vitamins A, B-6, and B-12. In addition, Swiss cheese is lower in sodium than other cheeses such as cheddar and feta. However, eating too much Swiss cheese may result in high sodium intake, so it is best enjoyed in moderation.
Swiss cheese can be enjoyed in a variety of ways, such as melted on toast, added to soups, or used in a fondue pot. It is a versatile and flavorful cheese that can be a healthy and satisfying snack, especially when paired with whole grain crackers. Eating Swiss cheese can also help to increase your protein intake and improve appetite control.
Overall, Swiss cheese is a low-carb food option that can be a nutritious and tasty addition to a balanced diet. It is a good choice for those following a ketogenic diet or simply looking to reduce their carbohydrate intake. However, it is important to be mindful of portion sizes and to consume Swiss cheese as part of a varied and nutritious diet.
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Parmesan is a decent low-carb option
A 1-ounce serving of hard Parmesan cheese contains 0.9 grams of carbohydrates, while 1 tablespoon of grated Parmesan contains 0.7 grams of carbs. This makes it a good option for keto dieters, who typically limit their daily carbohydrate intake to less than 50 grams.
Parmesan is often used in keto-friendly dishes such as Caesar salads, where it can be sprinkled over non-starchy vegetables like broccoli, cauliflower, Brussels sprouts, and zucchini. It can also be added to keto-friendly snacks, such as bite-sized dehydrated cheese pieces, which can be dipped in guacamole for a high-fat, low-carb snack.
Other low-carb cheese options include goat cheese, feta cheese, Swiss cheese, blue cheese, and cheddar.
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Cheddar has less than 1g of carbs per ounce
Cheddar cheese is a popular choice for those on a low-carb diet. According to the USDA, cheddar contains zero carbohydrates. However, other sources suggest that one ounce of cheddar contains less than 1 gram of carbohydrates. This is still a very low amount, especially compared to the recommended daily intake of carbohydrates, which is 130 grams.
Cheddar cheese is a good source of protein, with 7 grams per ounce. It also contains calcium, vitamin D, and iron. However, it is high in fat, with 9 grams of fat per ounce, and saturated fat, with 6 grams per ounce. Consuming too much saturated fat can raise your level of harmful LDL cholesterol, so it's important to eat cheddar cheese in moderation.
Cheddar cheese is also high in sodium, with around 180 mg of sodium per ounce. This is about 8% of the recommended daily value for adults. Cheddar cheese can also be high in cholesterol, with around 30 milligrams of cholesterol per ounce.
Overall, cheddar cheese is a good choice for those looking for a low-carb snack or ingredient. Its high fat and protein content make it a good fit for the keto diet, which is a low-carb, high-fat diet. However, it's important to be mindful of the other nutrients in cheddar cheese and consume it in moderation as part of a balanced diet.
In addition to its nutritional benefits, cheddar cheese is also versatile and can be used in a variety of dishes, such as salads, sandwiches, or melted on top of bread or other side dishes. It can also be eaten on its own as a snack.
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Frequently asked questions
Yes, most types of cheese contain carbs, but some have a lower carb profile than others.
Goat cheese, blue cheese, Swiss cheese, mozzarella, gouda, cheddar, and feta cheese are some examples of cheeses with low carbs.
Flavoured, sweetened cream cheese, and ricotta cheese are some examples of cheeses with high carbs.
Yes, cheese is keto-friendly, especially those with high fat and low carbs. However, it is important to stick to reasonable portion sizes and choose high-quality, grass-fed, and full-fat varieties.
The keto diet traditionally limits carbohydrate intake to less than 50 grams per day, but this may vary depending on your specific needs and health conditions. It is always best to consult with a healthcare provider to determine the appropriate amount of carbohydrates for your individual needs.
