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 feta cheese are all low-carb options. On the other hand, some cheeses are higher in carbs, such as sweetened cream cheese and ricotta cheese. The amount of carbs in cheese can vary depending on the type and how it's processed. For those on a keto diet, which is a low-carb, high-fat diet, cheese can be a great option as long as it's consumed in reasonable portions.
| Characteristics | Values |
|---|---|
| Carbohydrates in cheese | Most types of cheese contain carbohydrates, but some varieties have a lower carb profile than others. |
| Carbohydrates in goat cheese | Goat cheese contains zero carbohydrates per 1-ounce serving. |
| Carbohydrates in feta cheese | Feta cheese contains virtually no carbohydrates per 1-ounce serving. |
| Carbohydrates in Parmesan cheese | 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 carbohydrates. |
| Carbohydrates in Swiss cheese | Swiss cheese contains 0.4 grams of carbohydrates per 1-ounce serving. |
| Carbohydrates in blue cheese | A 1-ounce serving of blue cheese contains 0.6 grams of carbohydrates. |
| Carbohydrates in Gouda cheese | A 1-ounce serving of Gouda cheese contains 0.6 grams of carbohydrates. |
| Carbohydrates in mozzarella cheese | Mozzarella cheese contains about 0.6 grams of carbohydrates per 1-ounce serving. |
| Carbohydrates in cheddar cheese | A 1-ounce (28-gram) serving of mild cheddar cheese contains less than 1 gram of carbohydrates. |
| Cheese and the keto diet | Cheese is generally considered keto-friendly due to its high-fat, moderate-protein, and low-carb content. However, some cheeses are more suitable than others due to variations in fat content and level of processing. |
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What You'll Learn
Types of cheese with low/no carbs
Cheese is a beloved food worldwide, but its nutritional profile, particularly its carbohydrate content, has come into question, especially for those on low-carb diets like keto. While some types of cheese contain low-to-no carbs, others can be surprisingly high.
Goat cheese, made from goat's milk, is a great option for people seeking low-carb cheese. A 1-ounce serving of soft goat cheese contains zero carbs and is also mild-tasting, low in sodium, and high in B vitamins. Feta cheese, made from goat's or sheep's milk, also has virtually no carbohydrates per 1-ounce serving and offers several nutrients like calcium and vitamin B12.
Blue cheese, with its sharp and salty taste, is another low-carb option, with only 0.6 g of carbohydrates per 1-ounce serving. Gouda cheese, whether made from traditional cow's milk or goat's milk, also contains 0.6 g of carbohydrates per 1-ounce serving. Its slightly sweet flavour might satisfy your sweet tooth.
Swiss cheese is a good choice for those seeking a low-carb option, with just 0.4 g of carbohydrates per 1-ounce serving. This sweet and nutty cheese is a sandwich staple and also works well in soups or melted on toast. Cheddar cheese, a popular yellow cheese, is another option with less than 1 gram of carbs per 1-ounce serving. Its range of flavours, from sharp to mild, makes it a versatile choice.
Parmesan cheese, a staple in Caesar salads, is another low-carb option. A 1-ounce serving of hard Parmesan contains 0.9 grams of carbohydrates, while 1 tablespoon of grated Parmesan has 0.7 g of carbs.
While cheese can be a good source of fat and flavour for those on the keto diet, it's important to remember that not all cheeses are created equal. Some cheeses, like cottage cheese, ricotta, and low-fat and processed varieties, are less keto-friendly due to their higher carb and lower fat content. Additionally, some individuals may experience gastrointestinal side effects or water retention from consuming dairy, so it's important to listen to your body and consult with a healthcare professional if needed.
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Keto-friendly cheeses
The keto diet is a low-carb, high-fat diet that promotes weight loss. It involves limiting carbohydrate intake to less than 50 grams per day, forcing the body to use fat instead of carbohydrates as its main fuel source. This state is called ketosis.
Cheese is an ideal keto food due to its high fat, moderate protein, and low-carb content. However, some types of cheese are more keto-friendly than others due to variations in fat content and level of processing. Here are some keto-friendly cheeses:
Cream Cheese
Cream cheese is very popular in the keto diet. It has only 84 calories per 1-ounce serving, with 1 gram of carbs, 8 grams of fat, and 2 grams of protein. It can be a great addition to keto meals or snacks when more fat is needed. It also contains high levels of probiotics with live bacteria, which can aid digestion.
Goat Cheese
Goat cheese, also known as chevre, is another excellent choice for the keto diet. It has zero carbs and 8 grams of fat per 1-ounce serving, along with 6 grams of protein and only 103 calories. Goat cheese has less lactose than cow's milk, making it easier to digest, especially for those with lactose intolerance.
Parmesan Cheese
Parmigiano Reggiano, or Parmesan cheese, is a keto-friendly option with a strong flavour. A 1-ounce serving of hard Parmesan contains 0.9 grams of carbohydrates, while 1 tablespoon of grated Parmesan has 0.7 grams. It is a versatile topping that can be added to salads, non-starchy vegetables, or caesar salads to replace carb-heavy croutons.
Cheddar Cheese
Cheddar cheese is a popular keto-friendly option, offering a range of flavours from mild to sharp. A 1-ounce serving provides 9 grams of fat and 7 grams of protein, with less than 1 gram of carbs. Its low melting point makes it ideal for melting atop sandwiches, burgers, low-carb bread, casseroles, or side dishes.
Gouda Cheese
Gouda is a slightly sweet, creamy cheese with a low melting point. A 1-ounce serving contains 0.6 grams of carbohydrates, 9 grams of fat, and 7 grams of protein. It can be used as a topping for burgers or added to keto-friendly mac and cheese recipes.
Blue Cheese
Blue cheese has a sharp and salty taste, making it a flavorful addition to salads, dips, sauces, or meat dishes. It pairs well with crackers, vegetables, and fruits. A 1-ounce serving contains 0.6 grams of carbohydrates.
While cheese is a great keto-friendly option, it should still be consumed in moderation as part of a balanced diet. It is important to note that the keto diet may not be suitable for everyone, and it is always recommended to consult a healthcare professional before starting any new diet.
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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 offer various health benefits.
Firstly, cheese is rich in calcium, which is important for building and maintaining strong bones. Adequate calcium intake throughout life can help prevent osteoporosis and bone thinning as we age. Calcium also plays a role in reducing blood pressure. In addition to calcium, cheese contains vitamins A, D, and K, which are also beneficial for bone health. Vitamin K, specifically vitamin K2, is believed to be an "unsung hero" in the prevention of common diseases. It works alongside calcium and vitamin D to support bone, skin, and dental health, and may even help prevent dementia and treat cancers like leukaemia.
Cheese is also a good source of protein, including whey protein, which is commonly used in muscle-building supplements. Additionally, the probiotic bacteria in fermented cheeses like Gouda can improve gut health and introduce healthy gut bacteria, which may help keep cholesterol levels in check. Research also suggests that cheese is a good source of glutathione, an antioxidant that helps maintain brain health and may contribute to healthier blood vessels.
Furthermore, cheese may be beneficial for weight management. While it is calorie-dense, some studies suggest that low-fat cheeses can aid in weight loss, as calcium increases fat burning. Additionally, a study on 2,500 men found that higher cheese consumption was associated with a lower BMI over five years.
Finally, some types of cheese offer additional benefits. For instance, hard cheeses like cheddar are a good source of selenium, which can help regulate thyroid function and boost immunity. Goat cheese is high in B vitamins and low in sodium, while feta cheese provides calcium and vitamin B12.
In conclusion, while cheese should be consumed in moderation due to its high-fat content, it can be a nutritious and beneficial part of a balanced diet.
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High-carb cheeses
While cheese is generally considered a low-carb food, some varieties contain more carbohydrates than others. Here is a list of high-carb cheeses:
Gjetost Cheese
Gjetost is a sweet Norwegian cheese with a fudge-like texture. With 12 grams of carbohydrates per ounce, it is by far the highest-carb cheese on this list. Its sweet flavour and unique texture make it a tasty, indulgent treat, but its high carbohydrate content makes it difficult to fit into a low-carb diet.
Ricotta Cheese
Part-skim ricotta cheese is relatively high in carbs, with 9 grams of carbohydrates per half-cup serving. While full-fat ricotta may be acceptable on the keto diet in small quantities, it is important to monitor portion sizes due to its high carb content.
Cottage Cheese
Cottage cheese is not keto-friendly due to its high carbohydrate content. A 1/2-cup serving of full-fat cottage cheese provides 5 grams of fat, 14 grams of protein, and 5 grams of carbohydrates. Low-fat cottage cheese will have even more carbohydrates, as low-fat cheeses generally have a higher ratio of carbs to fat and protein.
Parmesan Cheese
While Parmesan cheese is a popular topping for salads, vegetables, and pasta, it is slightly higher in carbohydrates than other cheeses. A 1-ounce serving of hard Parmesan contains 0.9 grams of carbohydrates, while 1 tablespoon of grated Parmesan has 0.7 grams.
Cheddar Cheese
Although cheddar is a popular choice for those on a keto diet due to its high fat and low carb content, sharp varieties of cheddar can contain slightly more carbohydrates. A 3/4-ounce slice of sharp cheddar has 0.4 grams of carbs, while mild cheddar contains less than 1 gram of carbs per 1-ounce serving.
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Cheese and weight loss
Cheese is often thought of as a food to avoid when trying to lose weight, but it can be part of a healthy diet that supports weight loss. While it is high in fat, some cheeses are more suitable than others due to variations in fat content and level of processing. For example, some ultra-processed cheeses such as spray canned cheeses, cream cheese, and American cheese may contain added sugars and sodium, which can make it harder to lose weight.
Some cheeses are recommended for weight loss due to their high protein content. For example, cottage cheese is a good source of protein, calcium, and phosphorus, which are important for building and maintaining muscle mass and bone strength. Mozzarella is another good option as it is relatively low in calories compared to other cheeses with a similar amount of protein. Other sources recommend Swiss cheese, which is also high in protein and low in sodium, making it a good choice for those following a low-sodium diet.
Cheese can also be incorporated into a 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, so cheeses that are high in fat and low in carbs, such as cheddar, goat cheese, blue cheese, and gouda, are good options.
While cheese can be part of a healthy diet that supports weight loss, it is important to be mindful of portion sizes and consider low-fat options to stay within daily calorie goals. Sustainable weight loss comes from long-term changes in lifestyle, such as adopting a healthy eating pattern, engaging in regular physical activity, and prioritizing sleep.
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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, a 1-ounce serving of blue cheese has 0.6 g of carbohydrates, while Swiss cheese has just 0.4 g of carbohydrates per 1-ounce serving.
Low-carb cheeses include goat cheese, Swiss cheese, blue cheese, mozzarella, gouda, and cheddar.
Yes, cheese is generally keto-friendly due to its high-fat, moderate protein, and low-carb content. However, some cheeses are more keto-friendly than others. For example, goat cheese, Swiss cheese, and blue cheese are good options, while sweetened cream cheese and reduced-fat cheeses should be avoided.
