Bushra Griffith
The keto diet is a low-carb, high-fat diet that promotes weight loss by limiting carbohydrate intake to under 50 grams per day. This restriction on carbs puts the body into a state of ketosis, where it burns fat instead of carbohydrates for fuel. Cheese is a popular food option on the keto diet because it is high in fat, moderate in protein, and low in carbs. However, not all cheeses are created equal; some have higher carb counts than others, and processed cheeses may contain additives and preservatives that can trigger inflammation. Goat cheese, blue cheese, Swiss cheese, and cheddar are all popular low-carb options, while cottage cheese, ricotta, and processed cheeses like spray cheese are best avoided.
| Characteristics | Values |
|---|---|
| Carbohydrates | 0.4-2 g per ounce |
| Fat | 6-10 g per ounce |
| Protein | 4.6-11 g per ounce |
| Calories | 65-103 per ounce |
| Suitable types of cheese | Goat, Blue, Swiss, Cheddar, Parmesan, Cream, Feta, Gouda, Emmental, Asiago, Chèvre, Gorgonzola |
| Types to avoid | Cottage, Low-fat, Processed, Canned, American, Ricotta, Velveeta |
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What You'll Learn
Goat cheese is keto-friendly with zero carbs
The keto diet is a low-carb, high-fat diet that promotes weight loss by changing the body's biochemistry. This change in biochemistry is known as ketosis, a metabolic state in which the body uses fat instead of carbohydrates as its main fuel source.
Goat cheese is an excellent choice for those following the keto diet. It contains zero carbs per ounce, making it a great option for those counting their macros. In addition to being carb-free, goat cheese is also high in fat and moderate in protein, making it the perfect keto food. A 1-ounce (28-gram) serving provides 9 grams of fat and 6-7 grams of protein, depending on the source.
Goat cheese is also a good option for those who are lactose intolerant. Cheese made from goat milk contains less lactose than cheese made from cow's milk, making it easier to digest. Goat cheese is also minimally processed, another benefit for those following the keto diet, as processed cheese products are often discouraged.
While goat cheese is a great keto-friendly option, it's important to remember that not all cheeses are created equal. Some cheeses are more keto-friendly than others due to variations in fat content and level of processing. When in doubt, it's always best to consult a healthcare professional to determine if a particular food is suitable for your individual needs.
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Blue cheese is another good option with minimal carbs
The keto diet is a low-carb, high-fat diet often used to promote weight loss. The diet traditionally limits carbohydrate intake to less than 50 grams per day to maintain ketosis, a state in which your body uses fat instead of carbohydrates as its main fuel source. Cheese is allowed and even encouraged on this high-fat, low-carb eating plan, but some choices are better than others.
Blue cheese is a good option for those on a keto diet, as it has a low carbohydrate content. One slice of blue cheese contains 0.5 grams of carbohydrates, while a 1-ounce serving has 0.6–0.7 grams of net carbs. This minimal carb count makes it a perfect ingredient for low-carb and keto recipes. Blue cheese is also nutrient-rich, offering a good source of protein, fats, and essential minerals.
Blue cheese has a pungent aroma and a salty-tangy flavor profile. It adds a rich creaminess and depth of flavor to salads, stuffed meats, sauces, dips, and spreads. It can be crumbled over salads for an added burst of flavor or melted into a creamy sauce to drizzle over steak or chicken. For a simple yet delicious keto recipe, try a blue cheese and walnut salad. Combine mixed greens, a handful of walnuts, some diced avocado, and a generous sprinkle of blue cheese.
You can also make a keto blue cheese dressing by mashing blue cheese into a creamy base of sour cream, mayonnaise, and almond milk (or heavy cream). This dressing goes great with crispy chicken wings or on a salad. For a thicker consistency, use heavy cream, and for a thinner consistency, add more almond milk or some water.
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Avoid processed cheese, it's not really cheese
Cheese is generally allowed and even encouraged on the keto diet, a high-fat, moderate-protein, and low-carb eating plan. However, not all cheeses are created equal, and some are more keto-friendly than others.
Processed cheese is not 100% cheese. Most of the time, it hovers around 50% cheese, sometimes more and sometimes less. It is real cheese that has been cut with other non-cheese ingredients. These extra ingredients can include salt, food dyes, preservatives, extra dairy, emulsifiers, or other artificial ingredients. These ingredients are added to melted, pasteurized cheese, which is then converted into a sliced solid, a jarred sauce, a spread, or a spray. While all cheese undergoes some form of processing, processed cheese contains additives and fillers that are not found in "real" cheese. For example, an emulsifier such as sodium citrate or disodium phosphate may be listed in the ingredients of processed cheese.
Processed cheese lasts longer on the shelf due to the addition of preservatives, and some processed cheese doesn't even need to be refrigerated. However, these extra ingredients significantly alter the flavor and texture of the cheese, making it creamier, more consistent in flavor, and well-seasoned.
When following a keto diet, it is important to pay attention to the quality of your food and not just whether it meets your macro goals. Highly processed cheese, such as canned or spray cheese, contains a lot of stabilizers, fillers, and oils that do not provide much nutritional benefit. These additives can lead to inflammation in the body, which is tied to various health conditions. Therefore, it is best to avoid highly processed cheese and opt for minimally processed, natural cheese when following a keto diet.
Some keto-friendly cheese options include goat cheese, blue cheese, Parmesan cheese, feta cheese, and Swiss cheese, which are all low in carbs.
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Harder cheeses like cheddar tend to have fewer carbs
The keto diet is a low-carb, high-fat diet that promotes weight loss by limiting carbohydrate intake to less than 50 grams per day. This restriction on carbohydrates encourages the body to enter a state of ketosis, where it burns fat instead of carbohydrates for fuel. Cheese is allowed and even encouraged on the keto diet because it is high in fat, moderate in protein, and low in carbs. However, not all cheeses are created equal, and some are more keto-friendly than others.
Harder cheeses like Cheddar and Parmesan tend to have lower carb counts, while softer cheeses like ricotta have higher amounts of carbs. Cheddar cheese, for example, provides 9 grams of fat, 7 grams of protein, and less than 1 gram of carbs per 1-ounce (28-gram) serving. This makes it a good fit for the keto diet, as it fits the desired profile of higher fat content than protein, with less than 10% of its total calories coming from carbohydrates.
Other low-carb cheese options include goat cheese, which has zero carbs, blue cheese (0.6-0.7 grams of carbs per ounce), Swiss cheese (0.4 grams of carbohydrates per ounce), and feta cheese. These cheeses can be enjoyed sliced or cubed on their own or as toppings or staples in main dishes. Cream cheese is also keto-friendly, especially when sourced from a creamery rather than an industrial operation.
On the other hand, processed cheeses like spray cheese, canned cheese, and American cheese are generally not recommended on the keto diet due to their high levels of additives and processing. These cheeses are often heavily processed and may contain added sugars, increasing their carbohydrate content. Additionally, cottage cheese and low-fat cheese varieties tend to have higher carb counts and should be limited or consumed in small amounts.
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Keto-friendly cheese should be high-fat and low-carb
The keto diet is a low-carb, high-fat diet often used to promote weight loss. Keto dieters aim to change their body's biochemistry to burn fat instead of carbohydrates, thereby achieving a metabolic state called ketosis. Most types of cheese are high in fat, moderate in protein, and low in carbs, making them suitable for the keto diet. However, some cheeses are more keto-friendly than others due to variations in fat content and processing.
Goat cheese, also known as Chèvre Cheese, is a popular choice for keto dieters as it contains zero grams of net carbs per ounce, along with six grams of protein and eight grams of fat. This makes it a great option for those who need to increase their fat intake while keeping carbs low. Additionally, goat cheese contains less lactose than cow's milk cheese, making it a good choice for lactose-intolerant individuals.
Blue cheese is another keto-friendly option with a low carb content. It offers a high-fat, high-protein, and full-flavored profile, making it a versatile ingredient for keto dishes. Its sticky texture and strong flavour mean a little goes a long way, so you can enjoy its health benefits without compromising your keto goals.
When selecting keto-friendly cheeses, it's best to avoid processed cheese products, such as spray cheese, canned cheese, and American cheese. These highly processed options often contain additives, preservatives, and sweeteners, increasing their carbohydrate content and offering little nutritional benefit. Instead, opt for natural, minimally processed cheeses to ensure a higher fat content and lower carb intake.
While cheese can be a great addition to a keto diet, it's important to remember that not all cheeses are created equal. Some varieties, like cottage cheese, ricotta cheese, and low-fat cheeses, tend to have higher carb counts. Always check nutrition labels and prioritise high-fat, low-carb options to ensure your cheese choices align with your keto goals.
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Frequently asked questions
Yes, cheese contains carbs, but the quantity varies depending on the type of cheese.
Some cheeses that are low in carbs include goat cheese, blue cheese, Swiss cheese, Parmesan cheese, and cheddar cheese.
Cheeses that are high in carbs include cottage cheese, ricotta cheese, and cream cheese, especially when they are low-fat varieties. Processed cheeses, such as spray cheese and American cheese, also tend to have higher carb counts.
