Kamil Perry
Cheese is a beloved food worldwide, but does cheese have carbs? The short answer is yes, but some types of cheese have low-to-no carbs. For example, goat cheese, blue cheese, and Swiss cheese have very low to zero carbs per 1-ounce serving. On the other hand, some cheeses like ricotta and cottage cheese are higher in carbs. For those on a keto diet, cheese can be a great option due to its high-fat content, but it should still be consumed in moderation as it contains calories and carbs.
| Characteristics | Values |
|---|---|
| Carbohydrates in cheese | Most types of cheese contain carbs, but some varieties have a lower carb profile than others. |
| Carbohydrates in goat cheese | Goat cheese has zero carbs in a 1-ounce serving. |
| Carbohydrates in feta cheese | Feta cheese has virtually no carbohydrates per 1-ounce serving. |
| Carbohydrates in Parmesan cheese | A 1-ounce serving of hard Parmesan cheese offers 0.9 grams (g) of carbohydrates, while 1 tablespoon of grated Parmesan contains 0.7 g of carbs. |
| Carbohydrates in Swiss cheese | Swiss cheese contains just 0.4 g of carbohydrates per 1-ounce serving. |
| Carbohydrates in blue cheese | A 1-ounce serving of blue cheese has 0.6 g of carbohydrates. |
| Carbohydrates in Gouda cheese | A 1-ounce serving of Gouda cheese contains 0.6 g of carbohydrates. |
| Carbohydrates in mozzarella cheese | Mozzarella cheese contains about 0.6 g of carbohydrates per 1-ounce serving. |
| Carbohydrates in cheddar cheese | Per 1-ounce (28-gram) serving, a mild cheddar cheese provides less than 1 gram of carbs. |
| Cheese and the keto diet | Cheese is keto-friendly as long as it is consumed in reasonable portion sizes. |
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What You'll Learn
Some cheeses are keto-friendly
Cheese lovers, rejoice! If you're on a keto diet, you don't have to give up cheese entirely. In fact, cheese can be an excellent addition to a keto diet because it's typically high in fat, moderate in protein, and low in carbs. However, not all cheeses are created equal when it comes to keto-friendliness.
The key to choosing keto-friendly cheese is to opt for varieties that are high in fat and low in carbs. Cheeses like cheddar, Gouda, blue cheese, and goat cheese are excellent choices due to their high-fat content and low carb profile. For example, a 1-ounce serving of Moon Cheese's Oh My Gouda variety has 14 grams of fat and only 1 gram of carbs.
On the other hand, cheeses to avoid on a keto diet are those that are highly processed and have higher carb counts. Cottage cheese, for instance, is not considered keto-friendly because it has a relatively high carb content and lower fat content compared to other cheeses. A 1/2-cup serving of cottage cheese can have around 5 grams of carbs, which may not seem like much, but it can quickly add up. Other cheeses to limit or avoid on a keto diet include ricotta, feta, and low-fat cheese varieties.
When in doubt, check the nutrition label to determine the exact carb content of a particular cheese. Keep in mind that processed or low-quality cheeses may contain added sugars or preservatives, increasing their carbohydrate content. So, it's best to choose high-quality, full-fat cheeses to ensure they align with your keto diet.
Parmigiano Reggiano, also known as Parmesan cheese, is another excellent keto-friendly option. It has a strong flavour, so a little goes a long way. With zero grams of carbs and a good balance of protein and fat, it's a great choice for keto dieters. Parmesan cheese can enhance the flavour of non-starchy vegetables that are commonly eaten on a keto diet, such as broccoli, cauliflower, and zucchini.
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Goat cheese has zero carbs
While most types of cheese contain carbohydrates, some varieties have a lower carb profile than others. For instance, goat cheese, made from goat's milk, has zero carbs in a 1-ounce serving. This makes it an excellent choice for people with low-carb or ketogenic diets.
Goat cheese is a tangy, soft, and mild-tasting Mediterranean staple that is also made from sheep's milk. It is low in sodium and high in B vitamins. Its mild taste and creamy texture make it a versatile ingredient in various dishes.
Goat cheese can be used as a topping or added to salads, vegetables, and fruits. It can also be blended into dips or sauces for meat or pasta. Its high fat and low carb content make it a perfect match for the keto diet, which is a low-carb, high-fat diet often used to promote weight loss.
The keto diet traditionally limits carbohydrate intake to less than 50 grams per day to maintain ketosis, a state in which the body uses fat instead of carbohydrates as its main fuel source. This is why goat cheese is considered keto-friendly, along with other cheeses like feta, Parmesan, and Swiss cheese.
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Parmesan has nutritional benefits
Parmesan cheese, or Parmigiano-Reggiano, is a hard Italian cheese with a strong, nutty flavor and a grainy texture. It is traditionally produced in specific regions in northern Italy, such as Parma, Reggio Emilia, Modena, Bologna, and Mantua. Parmesan is highly nutritious and offers multiple health benefits, even when consumed in small amounts. Here are some reasons why Parmesan has nutritional benefits:
High in Protein and Fat Content
Parmesan is rich in protein and ready-to-use fat, making it an energy-dense food. This means it provides a high number of calories per serving, which can be beneficial for those who need an energy boost.
Lactose-Free
Unlike milk, which contains about 5% lactose, Parmesan is virtually lactose-free. Lactose is the main type of carbohydrate found in milk, but around 75% of the world's population cannot digest it due to a deficiency of lactase, the enzyme that helps break down lactose. Parmesan has a maximum lactose content of 0.10 milligrams per 100 kilocalories of product, making it safe for those with lactose intolerance.
Good Source of Vitamins and Minerals
Parmesan contains a high amount of calcium, which is essential for supporting bone health and preventing osteoporosis. It is also a good source of other vitamins and minerals, making it a functional food with medicinal benefits in Europe.
Lower Carbohydrate Content
Compared to other cheeses, Parmesan has a lower carbohydrate content. A 1-ounce serving of hard Parmesan cheese provides 0.9 grams of carbohydrates, while 1 tablespoon of grated Parmesan contains 0.7 grams of carbs. This makes it a better option for those watching their carbohydrate intake.
Dense and Dry Texture
Parmesan is a dense and dry cheese with a low water content compared to softer cheeses like mozzarella. This gives it a longer shelf life, making it a versatile ingredient to have in your kitchen.
While Parmesan has numerous nutritional benefits, it is important to consume it in moderation as it is high in calories. Adding small amounts of Parmesan to your meals can enhance the flavor and provide you with some of the nutritional benefits of this "King of Cheese."
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Blue cheese is low-carb
Blue cheese is a low-carb option, making it a great choice for those on a keto diet. The keto diet is a low-carb, high-fat, moderate-protein eating plan that aims to change the body's biochemistry and induce weight loss. The diet traditionally limits carbohydrate intake to less than 50 grams per day to maintain ketosis, a metabolic state in which the body burns fat instead of carbohydrates for fuel.
Blue cheese is a unique cheese made using cultures of a specific type of mold, giving it a deep flavour and creamy texture. A one-ounce (28-gram) serving of blue cheese typically contains around eight grams of fat, six grams of protein, and one gram of carbohydrates. This ratio of fat to protein makes it ideal for the keto diet, as it fits within the desired macronutrient profile while adding flavour and texture to meals.
When it comes to blue cheese, not all varieties are the same. Artisanal selections and European stalwarts tend to have higher fat and protein content with minimal carbs. For example, one ounce of Gorgonzola contains approximately 100 calories, eight grams of fat, six grams of protein, and zero grams of carbohydrates.
In addition to blue cheese, other cheese varieties that are suitable for a low-carb or keto diet include cheddar, goat cheese, Gouda, and Parmesan. These harder cheeses tend to have a lower carb count, while softer cheeses like ricotta and cottage cheese have higher amounts of carbs. It's important to note that while cheese can be a part of a low-carb diet, some individuals with specific health concerns or chronic illnesses may need to avoid dairy products altogether.
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Cheddar is a good keto option
Cheddar cheese is a good option for those on a keto diet. The ketogenic diet, or keto diet, is a high-fat, moderate-protein, and low-carb diet. While cheese does contain carbohydrates, it is only in small amounts, with most natural cheeses containing less than one gram of carbohydrates per serving. The carb content in cheese comes mainly from lactose, a natural sugar found in dairy. This means that cheese is a low-carb food, making it a smart choice for those following keto or other low-carb diets.
Cheddar cheese, in particular, is a good option for keto dieters as it is a natural cheese with a strong flavour, so a little goes a long way. It is also a hard cheese, and hard cheeses tend to have fewer carbs than soft cheeses. For example, 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. Other good keto options include goat cheese, havarti, and blue cheese, which all contain around 1 gram of carbs per ounce.
Some cheeses should be avoided or limited on a keto diet, such as flavoured or sweetened cream cheeses, cottage cheese, and ricotta cheese. These cheeses tend to have more carbs and can be high in calories, which could slow down weight loss. It is also important to note that reduced-fat cheeses tend to have more carbs than their full-fat counterparts due to added fillers.
Overall, cheddar cheese is a good option for keto dieters as it is a natural, low-carb, high-flavour cheese that can be enjoyed in moderation as part of a balanced keto diet.
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Frequently asked questions
Yes, most types of cheese contain carbs, but some varieties have a low carb profile.
Goat cheese, feta cheese, Swiss cheese, blue cheese, gouda cheese, and mozzarella cheese are all low-carb options.
Flavoured, sweetened cream cheese, and ricotta cheese are higher in carbs.
Yes, cheese is keto-friendly due to its high-fat, moderate protein, and low-carb content. However, it should be consumed in moderation as part of a balanced diet.
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.
