Andy Montoya
Cheese is a beloved food worldwide, but it is often associated with high-fat content and calories. However, when it comes to carbohydrates, the content varies across different types of cheese. While some cheeses are high in carbs, many are naturally low in carbohydrates, typically containing less than 1 gram per serving. The aging process in cheese production breaks down sugars, resulting in reduced lactose content and, consequently, lower carb levels in aged cheeses. Therefore, aged and fermented hard cheeses tend to have fewer carbs, with some varieties being marketed as having zero carbs. In contrast, soft cheeses generally have higher carb content and can be more processed. For those following a low-carb or ketogenic diet, cheese can be a part of their meal plan, but it is important to be mindful of portion sizes and opt for varieties with lower carb profiles, such as goat cheese, feta cheese, blue cheese, and aged cheeses.
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What You'll Learn
Blue cheese has negligible carbs, with 0.2g per 100g serving
Blue cheese is a unique variety of cheese with a strong, funky taste that people tend to either love or hate. It gets its name from the blue mold cultures throughout the cheese. A 1-ounce serving of blue cheese contains 0.6 grams of carbohydrates, while a 100-gram serving contains 0.2 grams of carbohydrates. This makes blue cheese a low-carb option, especially when compared to other types of cheese.
Blue cheese is a popular choice for those following a ketogenic (keto) diet, which typically involves a high-fat, moderate-protein, and low-carb eating pattern. While cheese is allowed and even encouraged on the keto diet, some varieties are more keto-friendly than others. Blue cheese, with its low carb content, is a good option for those watching their carb intake.
In addition to its low carb content, blue cheese also offers other nutritional benefits. It is a good source of protein and contains vitamins and minerals such as calcium, iron, and potassium. Blue cheese is also known for its sharp and salty taste, which makes it a flavorful addition to various dishes. It can be used as a topping for salads or crackers, or it can be blended into sauces or dips.
However, it is important to note that blue cheese, like all cheeses, is high in calories and saturated fat. While it can be included in a balanced diet, it should be consumed in moderation. Additionally, some individuals may need to avoid dairy products due to lactose intolerance or inflammation-related concerns.
Overall, blue cheese is a tasty and nutritious option for those looking for a low-carb cheese. Its distinct flavor and versatility make it a popular choice for keto dieters and food enthusiasts alike.
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Hard cheeses tend to be lower in carbs than soft cheeses
Cheese is generally considered keto-friendly, as it is high-fat, moderate-protein, and low-carb. However, some types of cheese are lower in carbs than others. Hard cheeses, such as cheddar, parmesan, and Swiss cheese, tend to be lower in carbs than soft cheeses. For example, a 1-ounce serving of hard parmesan cheese contains 0.9 grams of carbohydrates, while soft cheeses like mozzarella and ricotta have higher carb counts, with 1 ounce of mozzarella containing 0.6 grams of carbohydrates and ricotta being higher in carbs than most other cheeses.
The reason for this difference in carb content between hard and soft cheeses lies in the production process. Hard cheeses are aged longer than soft cheeses, which results in a lower moisture content. This longer aging process also lends hard cheeses a richer flavor and increases their shelf life.
In addition to being lower in carbs, hard cheeses also tend to have more calcium than soft cheeses. For example, a 1-ounce serving of cheddar cheese contains about 200 mg of calcium, while a 1-ounce serving of Brie only has 52 mg. Hard cheeses, such as parmesan, are also better for individuals with lactose sensitivity or irritable bowel syndrome as they are naturally lower in lactose.
However, it is important to note that while hard cheeses may be lower in carbs and higher in calcium, they also tend to have more sodium than soft cheeses. Therefore, individuals watching their sodium intake due to a medical diagnosis, such as high blood pressure, should choose lower-sodium cheese options.
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Cottage cheese is higher in carbs than most other cheeses
While cheese is often considered keto-friendly, as it is high-fat, moderate-protein, and low-carb, some cheeses are more keto-friendly than others. For instance, goat cheese, feta cheese, and blue cheese have very low or zero carbs per 1-ounce serving. Swiss cheese, despite its mildly sweet taste, is also very low in carbs.
Cottage cheese, however, is higher in carbs than most other cheeses. A half-cup serving of low-fat (2%) plain cottage cheese contains around 5 grams of carbohydrates, or 9 grams per cup. Other sources state that a serving of cottage cheese contains around 5 grams of carbohydrates per serving, or 7.2 grams per cup.
Cottage cheese is a soft, fresh cheese that is not aged or ripened like a hard cheese. It has a mild, creamy taste and a hearty, pebbly texture, making it a versatile ingredient in the kitchen. It is also a good source of high-quality protein, which is vital to building, repairing, and restoring muscle tissues. The ample protein content of cottage cheese also helps to promote blood sugar control while preventing spikes.
Despite being higher in carbs than most other cheeses, cottage cheese is still considered keto-friendly by some sources, which attribute its creaminess and mild taste to its ability to work well in a variety of low-carb recipes. For example, it can be used in a dip with almond butter, cinnamon, almond milk, and a keto-friendly sweetener, or in a salad with avocado, cucumber, olive oil, lemon juice, salt, and pepper. It can also be used as a stuffing for bell peppers or in pancakes.
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Aged cheeses have lower carb content due to reduced lactose
Cheese is a keto-friendly food, as it is high in fat, moderate in protein, and low in carbs. However, some cheeses are more suitable than others due to variations in fat content and level of processing. For instance, cottage cheese and ricotta cheese are higher in carbohydrates than other cheeses and are therefore less suitable for keto dieters.
Goat cheese, on the other hand, contains zero carbohydrates per 1-ounce serving, making it an excellent choice for those on a keto diet. Goat cheese is also lower in lactose than many other kinds of cheese made from cow's milk, which means it is easier for lactose-intolerant people to digest.
Blue cheese, which is made using cultures of a specific type of mold, has a keto-approved nutrient profile of 8 grams of fat, 6 grams of protein, and 1 gram of carbs per 1-ounce serving. Other keto-friendly cheeses include cheddar, gouda, and mozzarella, which all have less than 1 gram of carbohydrates per 1-ounce serving.
Aged cheeses, such as Midnight Moon—a gouda that has been aged for six months—tend to have lower carb content due to reduced lactose. This particular cheese has a nutty, buttery flavor and a sweet caramel finish, making it a tasty low-carb option.
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Goat cheese is generally low in carbs
While most types of cheese contain carbohydrates, some have a lower carb profile than others. For instance, goat cheese, made from goat's milk, is generally low in carbs. A 1-ounce serving of soft goat cheese contains zero carbs, making it a great option for those on a low-carb or ketogenic diet. Goat cheese is also mild-tasting, low in sodium, and high in B vitamins, calcium, phosphorus, and vitamins A and B2. These nutrients are essential for maintaining strong bones and a healthy immune system.
Goat cheese is a popular choice for those conscious of their calorie intake, as it typically contains fewer calories than many hard cheeses. It is also known for its light digestibility due to its composition of fats and proteins. Additionally, goat cheese is rich in probiotics, which promote gut health, and its high levels of medium-chain fatty acids can contribute to improved metabolism.
It's worth noting that while goat cheese is generally low in carbs, the carb count can vary depending on the specific variety of goat cheese. For example, one source mentions that 1 cup of crumbled goat cheese contains 2.6g of total carbs and 2.6g of net carbs. However, another source states that a 1-ounce serving of soft goat cheese contains zero carbs. Therefore, it's always a good idea to check the product's label to determine its exact carb content.
When it comes to weight loss, cheese can be beneficial. Some research suggests that higher cheese consumption is associated with a lower BMI. However, it's important to remember that cheese is high in calories and saturated fat, so it's best enjoyed in moderation as part of a balanced diet. For those on a keto diet, cheese can be a great addition, but it's not unlimited. It's important to stick to reasonable portion sizes and choose high-quality, grass-fed, and full-fat varieties.
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Frequently asked questions
No, some cheeses have low-to-no carbs.
Aged cheeses tend to have the lowest carbs as they contain less lactose. Examples include Parmesan, Swiss, blue, and goat cheese.
Sprayed, canned, and American cheese are highly processed and contain additives, fillers, and oils that do not provide much nutritional benefit.
Yes, cheese is a nutrient-dense whole food with numerous clinically studied health benefits. For example, cheese made from grass-fed dairy is a great source of conjugated linoleic acid (CLA), which has been found to significantly inhibit cancer and tumours.
