Patrick Oconnell
Cheese is a nutrient-dense food that provides protein, fats, and minerals. It is also a good source of calcium. The number of carbohydrates in cheese varies depending on the type of cheese. For example, a 1-ounce serving of blue cheese contains 0.6 grams of carbohydrates, while a 1-ounce serving of goat cheese contains virtually zero carbohydrates. Some cheeses, such as cottage cheese and ricotta cheese, are higher in lactose and may cause gastrointestinal symptoms in individuals with lactose intolerance. When considering the number of carbohydrates in cheese, it is important to note that cheese is a high-fat food and can be calorie-dense. Therefore, while cheese can be a part of a healthy diet, it should be consumed in moderation.
| Characteristics | Values |
|---|---|
| American cheese | 2 g of carbohydrates per slice |
| Spray cheese in a can | Higher in carbohydrates and other processed ingredients |
| Goat cheese | 0 g of carbohydrates per 1-ounce serving |
| Blue cheese | 0.5 g of carbohydrates per slice |
| Blue cheese | 0.6 g of carbohydrates per 1-ounce serving |
| Parmesan cheese | 0.7 g of carbohydrates per 1-tablespoon grated serving |
| Cream cheese | 1 g of carbohydrates per 1-ounce serving |
| Cheddar | 0.59 g of carbohydrates per 1-ounce serving |
| Gouda cheese | 0.6 g of carbohydrates per 1-ounce serving |
| Mozzarella cheese | 0.6 g of carbohydrates per 1-ounce serving |
| Muenster cheese | 1.1 g of carbohydrates per 100 grams |
| Parmesan cheese | 0.9 g of carbohydrates per tablespoon; 14 g of carbohydrates per 100 grams |
| Cottage cheese | Higher in carbohydrates |
| Brie | 0 g of carbohydrates per piece |
| Babybel | N/A |
| Gouda cheese | N/A |
| Pepperjack cheese | N/A |
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What You'll Learn
Types of cheese with low/no carbs
Cheese is a keto-friendly food, as it is high in fat and low in carbs. The keto diet is a low-carb, high-fat, and moderate-protein diet that aims to change the body's biochemistry to induce weight loss.
Most types of cheese contain very few carbohydrates, and some have zero carbs. For example, goat cheese, blue cheese, and Parmesan cheese have very few carbs. A 1-ounce serving of goat cheese contains virtually zero carbohydrates, while blue cheese contains 0.5 grams of carbohydrates per slice. Parmesan cheese has 0.7 grams of carbohydrates per grated tablespoon serving.
Other types of cheese with low carbohydrate content include:
- Cream cheese: Cream cheese has 1 gram of carbohydrates per 1-ounce serving.
- Cheddar cheese: Cheddar has less than 1 gram of carbohydrates per 1-ounce serving.
- Gouda cheese: Gouda has 0.6 grams of carbohydrates per 1-ounce serving.
- Mozzarella cheese: Mozzarella contains about 0.6 grams of carbohydrates per 1-ounce serving.
It is important to note that the carbohydrate content of cheese can vary depending on the brand and type (low-fat, reduced fat, whole milk, etc.). Additionally, specialty cheeses that use ingredients such as wine, fruit, or chocolate will have a higher carb count.
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How to incorporate cheese into a keto diet
Cheese is a beloved food worldwide, and it's also a healthy, nutrient-dense whole food with numerous clinically studied health benefits. It is allowed (and even encouraged) on the keto diet, a high-fat, moderate-protein, and low-carb eating plan. Cheese can help with weight loss, boost energy, overcome carb addiction, and improve mental clarity on a keto diet.
However, not all cheeses are created equal, and some are better suited to the keto diet than others. Here are some tips on how to incorporate cheese into your keto diet:
- Choose keto-friendly cheeses: Prioritize low-carb, high-fat, and high-protein cheese options, such as cheddar, mozzarella, feta, goat cheese, blue cheese, gouda, and parmesan. These cheeses can be added to salads, used in sauces, or melted on chicken or burgers.
- Be mindful of portion sizes: While cheese is allowed on the keto diet, it's not unlimited. Pay attention to your daily caloric intake and choose cheeses that align with your dietary goals. For example, full-fat ricotta and cottage cheese are higher in carbs, so they should be consumed in smaller portions or less frequently.
- Get creative: Cheese can be used in various keto meals, such as meat dishes, snacks, salads, pizza crusts, and casseroles. Try using cheese as a wrapper for Keto-friendly fillings or melting cheese to dip keto-friendly veggies or cheese crisps.
- Consider other sources of fat: If you're looking for a cheese-like flavor without the carbs, nutritional yeast is a granulated seasoning with a cheesy flavor and many vitamins and minerals. Its high protein profile can also help round out a meal.
- Be cautious of processed cheeses: Canned or spray cheese, as well as American cheese, are often highly processed and may be higher in carbohydrates and other ingredients like canola oil, preservatives, and coloring. Keto nutrition experts urge dieters to pay attention to the quality of their food, so opt for high-quality, grass-fed, and full-fat cheeses instead.
Remember, when incorporating cheese into your keto diet, it's important to choose the cheeses that best suit your goals, health status, and preferences. Consult a healthcare professional, especially if you have an underlying health condition, to ensure the cheese you include in your keto diet is suitable for your body.
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How to calculate your daily carb intake
Carbohydrates, or carbs, are compounds that are typically classified as sugar, starch, or fibre. They are one of the three primary macronutrients that provide energy, along with fats and proteins. The number of carbs you should consume depends on several factors, including your weight, height, age, activity level, and whether you want to maintain, lose, or gain weight.
To calculate your daily carb intake, you can use a carb calculator, which estimates the percentage of carbohydrates a person should consume each day. These calculators use your age, gender, height, weight, and level of physical activity to estimate your total daily energy expenditure (TDEE). It then calculates your required carb intake in grams or ounces, based on your preferred percentage of carbs from your overall food intake.
If you are physically active, you can tolerate a higher number of carbs in your diet compared to someone who is inactive. For instance, athletes need to have enough carbohydrates to fuel their training routines. If they do not have that storage of carbs, their bodies will use protein for energy instead of rebuilding and restoring their muscles.
For those looking to lose weight, a balanced approach is recommended, consuming carbohydrates in moderation and ensuring you meet your vitamin and mineral needs. For example, a sandwich with two slices of bread provides about 30 grams of carbs, while an apple adds about 15 grams. This totals about 45 grams of carbs for a meal.
Additionally, for those with diabetes, counting carbohydrates can be an effective tool for managing blood glucose levels. By tracking food intake, blood sugar levels before and after meals, and using tools to calculate carb content in foods, individuals with diabetes can determine the right amount of carbs for their diet and insulin needs.
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High-carb foods to avoid on keto
The ketogenic diet is a high-fat, moderate-protein, and very low-carbohydrate diet. While cheese is allowed and even encouraged on the keto diet, some types of cheese are better than others. For example, a 1-ounce serving of blue cheese or cheddar cheese contains around 0.6 g of carbohydrates, while a slice of American cheese has almost 2 g of carbohydrates. Spray cheese in a can also tends to be high in carbohydrates and other processed ingredients.
When following a keto diet, it is recommended to limit starchy vegetables such as corn, potatoes, sweet potatoes, beets, and peas. High-sugar fruits, fruit juices, and dairy products such as milk are also high in carbohydrates and should be avoided or limited. Instead, opt for lower-carb alternatives such as berries, almond or coconut milk, and Greek yogurt.
Processed and grain-based snack foods, such as chips, crackers, and pretzels, are typically high in carbohydrates and should be avoided or minimized on a keto diet. Gluten-free baked goods are not necessarily low in carbs, so it's important to check the labels.
Legumes, including beans, are high in fiber and protein but also contain a significant amount of carbohydrates. They may be included in small amounts on a ketogenic diet, but they can quickly add up to a large percentage of your daily carb intake.
Meat and poultry are considered staple foods on the keto diet as they contain no carbohydrates and are rich in protein and other essential nutrients. However, some processed meats, such as glazed ham, should be avoided due to their high sugar content.
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Health benefits of cheese
Cheese is a whole food packed with nutrients and clinically studied health benefits. While it is high in saturated fat and sodium, it can be enjoyed in moderation as part of a healthy diet. Here are some of the health benefits of cheese:
Bone and Muscle Health
The calcium and protein content in cheese are great for building strong bones and muscles. Calcium helps developing bones grow stronger and prevents osteoporosis as we age. Vitamin K2 in cheese also benefits bone health by transporting and depositing essential vitamins and minerals.
Blood Vessel Protection
Research shows that cheese may be a good source of glutathione, an antioxidant that helps maintain brain health and supports the health of blood vessels.
Gut Health
Cheese is a fermented food that contains probiotic bacteria, which can help maintain healthy cholesterol levels and improve the immune system.
Blood Pressure
The high levels of calcium in cheese can help reduce blood pressure. Lower-fat, low-sodium cheeses, eaten in moderation, can be especially beneficial for lowering blood pressure.
Thyroid Health
Hard cheeses, like cheddar, are a great source of selenium, which can help regulate thyroid function by aiding in the production of thyroid hormones.
While cheese offers these health benefits, it is important to note that it can also be high in carbohydrates, depending on the type of cheese. For example, American cheese has almost 2 grams of carbohydrates per slice, while blue cheese has 0.5 grams per slice. If you are watching your carb intake, consider choosing low-carb options like goat cheese, feta, Swiss cheese, or Parmesan cheese.
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Frequently asked questions
The number of carbs in a piece of cheese depends on the type of cheese and the size of the piece. Most cheeses contain 1-2 grams of carbs per ounce. For example, a 1-ounce serving of blue cheese contains 0.6 grams of carbohydrates.
Some cheeses that are lower in carbohydrates include goat cheese, blue cheese, Parmesan cheese, and feta cheese.
Yes, some cheeses that are higher in carbohydrates include cottage cheese, ricotta cheese, and cream cheese, especially if it is sweetened or flavoured.
Yes, cheese is generally considered keto-friendly since it is a naturally high-fat, low-carb food. However, it is important to consider the type of cheese and the overall diet to ensure it fits within the keto guidelines.
