Kamil Perry
Carbohydrates, or carbs, are an essential source of fuel for the body. While some vegetables like potatoes, sweet corn, and peas are high in carbs, they also contain essential nutrients and fiber, making them a healthy option. Low-carb vegetables include bell peppers, green beans, lettuce, and cruciferous vegetables like cauliflower, kale, and Brussels sprouts. Similarly, cheese is often considered a high-fat, low-carb food, making it a popular choice for keto diets. However, not all cheeses are equal; some, like goat cheese, feta, and Swiss cheese, have very low carb content, while others, like cheddar and mozzarella, have slightly higher carb counts.
Does cheese have carbs?
| Characteristics | Values |
|---|---|
| Carbohydrates in cheese | Most types of cheese contain carbs, but in small amounts. The carb content varies based on the type of cheese. |
| Carbohydrates in veggies | Veggies contain starch, a type of carbohydrate. |
| Cheese and keto diet | Cheese is a good source of fat and protein for those on a keto diet. However, it should be consumed in moderation due to its calorie density. |
| Low-carb cheese options | Goat cheese, feta cheese, Parmesan cheese, Swiss cheese, cheddar cheese, Gouda cheese, mozzarella cheese, blue cheese, and cream cheese are some examples of low-carb cheeses. |
| High-carb cheese options | Cottage cheese, ricotta cheese, and processed cheese (e.g. spray cheese, American cheese) have higher carb contents. |
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What You'll Learn
Some cheeses are keto-friendly
While cheese does contain carbohydrates, the amount varies depending on the type of cheese, with most natural cheeses containing less than one gram of carbohydrates per serving. This makes cheese a great option for low-carb diets, including keto.
Cheese is a good source of fat and protein, and some varieties are keto-friendly, including:
- Cheddar
- Gouda
- Goat cheese
- Blue cheese
- Parmesan
- Feta
- Swiss cheese
- Cream cheese
- Havarti
- Colby jack
- Aged cheeses
These cheeses have a low-carb profile, with some containing virtually zero carbohydrates per serving. For example, a 1-ounce serving of blue cheese contains 0.6 grams of carbohydrates, while the same serving size of goat cheese has zero carbs.
However, it's important to note that not all cheeses are ideal for the keto diet. Highly processed cheeses, such as spray cheese and American cheese, are best avoided due to their high levels of stabilizers, fillers, and oils, which can lead to inflammation. Additionally, cottage cheese and ricotta cheese have relatively high amounts of carbs, so they should be consumed in moderation on a keto diet.
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Vegetables with lots of nutrients and fibre balance out a high carb count
While cheese does contain carbohydrates, they are only present in small amounts. The carb content in cheese comes from lactose, a natural sugar found in dairy products. The amount of carbs varies depending on the type of cheese, with most natural cheeses containing less than one gram of carbohydrates per serving. This makes cheese a great option for low-carb diets, especially keto diets.
Now, let's talk about vegetables with lots of nutrients and fibre that balance out their carb count:
Brussels Sprouts
Brussels sprouts are a great low-carb option, offering high fibre content along with vitamins K and C. They can be prepared in various ways, such as chilli-charred sprouts or roasted alongside other vegetables.
Cauliflower
Cauliflower is a versatile vegetable that is low in calories and provides fibre, vitamin C, and choline. It can be used as a pizza base, roasted, or turned into cauliflower steaks with red pepper and olive salsa.
Green Beans
Green beans are in season during late summer and are perfect for salads or sides. They are rich in fibre and provide various nutrients, including B vitamins, vitamin K, and vitamin E. Try them with mustard, lemon, and mint for a refreshing summer dish.
Celery
Celery is another low-carb vegetable, with 2.97 grams of carbohydrates per 100 grams. It's a versatile veggie that can be enjoyed in salads, casseroles, or filled with unsweetened nut butter.
Swiss Chard
Swiss chard is a nutrient-dense leafy vegetable with only 3.74 grams of carbs per 100 grams. It's delicious in soups or sautéed with garlic.
Broccoli
Broccoli is a nutrient-dense cruciferous vegetable with 6.64 grams of carbs and 2.6 grams of fibre per 100 grams. Enjoy it raw in salads, steamed, or stir-fried with garlic and ginger.
Beets
Beets have a high carb count, but they also provide 6.5 grams of fibre per serving. They are a great source of potassium, calcium, and vitamin C. Try them baked or in a salad with arugula, pecans, and low-fat feta cheese.
Squash
Squash has a high carb count, but it also provides 9 grams of fibre. It can be baked and stuffed with chicken, mushrooms, and kale for a nutritious and balanced meal.
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Starchy vegetables like potatoes, sweet corn and peas are high in carbs
While cheese does contain carbohydrates, it is only in small amounts. The carb content in cheese comes mainly from lactose, a natural sugar found in dairy. Most natural cheeses contain fewer than one gram of carbohydrates per serving, making them a great option for low-carb diets. For example, a 1-ounce serving of blue cheese contains 0.6 g of carbohydrates. Other cheeses with a similar nutritional profile include mozzarella and gouda.
Starchy vegetables, on the other hand, are known to be high in carbs. This includes potatoes, sweet corn, and peas. Starchy vegetables are defined as having 15 grams or more of carbohydrates per one cup of raw food or 1/2 cup of cooked food. In general, 1/2 cup of cooked starchy vegetables contains 15 grams of carbs. For example, potatoes are higher in carbs than other starchy vegetables. People watching their carbohydrate intake may need smaller portions of potatoes. Similarly, corn contains insoluble fiber that supports digestion and provides carotenoid antioxidants, which may support heart and eye health. One medium ear of sweet yellow corn provides these nutrients.
Sweet potatoes are also starchy vegetables that are incredibly nutritious. They are rich in vitamin A, fiber, and potassium. The fiber in sweet potatoes has prebiotic properties, promoting the growth of beneficial bacteria in the gut. Sweet potatoes are a resistant starch, which the body cannot break down for energy. This resistant starch may aid in weight management by increasing hormones that reduce fat storage and make you feel full.
While starchy vegetables are high in carbs, they are also packed with essential nutrients. They contain both digestible starch and resistant starch, each with important roles in the body. Resistant starch, in particular, has unique health benefits. Starchy vegetables are a great source of fiber, antioxidants, and other health-promoting nutrients. Eating starchy vegetables may help support blood sugar control. For example, the body digests the carbs in peas slowly, helping with blood sugar control, especially in people with type 2 diabetes.
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Goat's cheese has zero carbs per 1-ounce serving
While cheese does contain carbohydrates, the amount varies depending on the type of cheese. Most natural cheeses contain less than one gram of carbohydrates per serving, which is considered a low-carb food. For example, a 1-ounce serving of blue cheese or Gouda cheese contains 0.6 grams of carbohydrates. Mozzarella cheese, a popular Italian dairy product, contains about 0.6 grams of carbohydrates per 1-ounce serving, making it a good option for low-carb diets.
Goat cheese, specifically, stands out for its exceptionally low carbohydrate content. A 1-ounce serving of soft goat cheese typically contains zero grams of carbohydrates. This makes it an excellent choice for individuals following a low-carb or ketogenic diet. Goat cheese is also a good source of calcium, vitamin B, and selenium, an essential trace mineral that can help reduce the risk of developing certain health conditions.
The low-carb content of goat cheese is due to its lower lactose levels compared to other cheeses. Lactose is a natural sugar found in dairy products, and it contributes to the carbohydrate content in cheese. Goat cheese is also easier to digest than cheese made from cow's milk, as it contains only A2 beta casein, a type of protein that is gentler on the digestive system.
In addition to its nutritional benefits, goat cheese offers versatility in the kitchen. It can be used as a spread, a topping, or a side in various dishes. Its mild and tangy flavour pairs well with salads, and it can be a great alternative for those who have difficulty tolerating cow's milk or cheese.
Overall, goat cheese's zero-carb content per 1-ounce serving makes it a smart choice for individuals watching their carbohydrate intake, especially those following a keto or low-carb diet. However, it's important to remember that cheese, in general, is high in calories and should be consumed in moderation as part of a balanced diet.
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Parmesan cheese has 0.9 grams of carbs per 1-ounce serving
Cheese is a great source of protein and can be a healthy snack. It contains carbohydrates, but only in small amounts. The carb content in cheese comes mainly from lactose, a natural sugar found in dairy. The amount of carbs varies based on the type of cheese. Most natural cheeses contain less than one gram of carbohydrates per serving, making them suitable for low-carb diets.
Parmesan cheese is one of the cheeses with a low carb content. A 1-ounce (28-gram) serving of hard Parmesan provides 111 calories, 10 grams of protein, 7 grams of fat, 0.9 grams of carbohydrates, and several minerals. This includes 26% of the daily value (DV) of calcium, 16% of the DV of phosphorus, 7% of the DV of zinc, and 449 milligrams of sodium.
The maturation process used to make Parmesan cheese essentially eliminates most, if not all, of the lactose. Parmesan has a maximum lactose content of 0.10 milligrams per 100 kilocalories of product and is considered safe for those with lactose intolerance to eat. Parmesan cheese is also keto-friendly, as a one-ounce serving contains only about 1 gram of carbohydrates, and the recommended daily amount for a strict keto diet is less than 20 grams of net carbs.
Parmesan cheese is a versatile ingredient that can be used in a variety of dishes. It is often used in Caesar salads, grated over non-starchy vegetables, or as a topping for pasta dishes. It can also be enjoyed on its own as a snack or used as a dip for crackers or vegetables.
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Frequently asked questions
Yes, most types of cheese contain carbs. However, some have a lower carb profile than others. For example, goat cheese, feta cheese, and Swiss cheese have virtually zero carbs per 1-ounce serving.
Yes, vegetables contain carbs, but some are low-carb or high-carb. Low-carb vegetables include bell peppers, green beans, lettuce, garlic, kale, cucumbers, and celery. High-carb vegetables include potatoes, sweet corn, and peas.
Some examples of low-carb vegetables include bell peppers, green beans, lettuce, garlic, kale, cucumbers, and celery.
Some examples of high-carb vegetables include potatoes, sweet corn, and peas. However, these vegetables also contain various nutrients and fiber, which can balance out the high carb count.
