Bushra Griffith
Cheese is a beloved food worldwide, and it's also a great option for those on a ketogenic (keto) diet, which is a high-fat, moderate-protein, and low-carb eating plan. While most cheeses are keto-friendly, some have lower carb counts than others. For instance, goat cheese and feta cheese have zero carbs per 1-ounce serving, while Parmesan, Swiss, blue cheese, and Gouda have less than 1 gram of carbs per ounce. Mozzarella has about 1 gram of carbs per ounce, but this can vary depending on the type of mozzarella and whether it's full-fat or part-skim. Processed cheese products, like cheese crackers and cheese dips, may contain added starch or fillers, so it's important to check the labels to ensure they fit within your carb limit. Additionally, when eating cheese at restaurants, it can be challenging to determine the exact carb count due to varying portion sizes.
| Characteristics | Values |
|---|---|
| Carbohydrates in cheese | Most types of cheese contain carbs, but some varieties have a lower carb profile than others. |
| Carbohydrates in goat cheese | 0 grams in a 1-ounce serving |
| Carbohydrates in feta cheese | Virtually zero carbohydrates per 1-ounce serving |
| Carbohydrates in Parmesan cheese | 0.9 grams in a 1-ounce serving; 0.7 grams in 1 tablespoon of grated Parmesan |
| Carbohydrates in Swiss cheese | 0.4 grams in a 1-ounce serving |
| Carbohydrates in cheddar cheese | 0.88 grams in a 1-ounce serving |
| Carbohydrates in blue cheese | 0.6 grams in a 1-ounce serving |
| Carbohydrates in Gouda cheese | 0.6 grams in a 1-ounce serving |
| Carbohydrates in mozzarella cheese | 0.6 grams in a 1-ounce serving; other sources state 1 gram per ounce |
| Carbohydrates in cottage cheese | 8 grams per ounce |
| Carbohydrates in Babybel cheese | 4 grams |
| Carbohydrates in plant-based cheeses | May contain more carbs; check the labels |
| Carbohydrates in reduced-fat cheeses | Tend to have more carbs than full-fat cheeses due to added fillers |
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What You'll Learn
Carb counts vary depending on the type of cheese
Carbohydrates, or carbs, are one of the essential sources of fuel that the body needs to function properly. While most types of cheese contain carbs, some have a lower carb profile than others. For instance, goat cheese, feta cheese, and Parmesan cheese have zero to minimal carbs per 1-ounce serving, making them excellent choices for low-carb or ketogenic diets. Other cheeses with relatively low carb counts include Swiss cheese (0.4 g per 1-ounce serving), blue cheese (0.6 g per 1-ounce serving), and Gouda cheese (0.6 g per 1-ounce serving). Mozzarella cheese, a popular choice for pizza and pasta, has slightly more carbs at around 0.6 to 1 g per 1-ounce serving.
On the other hand, some cheeses have higher carb counts. For example, cottage cheese has a relatively high carb content of 8 g per ounce. Reduced-fat cheeses also tend to have more carbs than full-fat varieties due to the added fillers used to replicate the texture and meltability of full-fat cheese. Additionally, processed cheese products, such as cheese crackers, dips, and sauces, may contain added starch or grains, increasing their carb content. Therefore, it is always important to read nutrition labels and be mindful of portion sizes, especially when trying to limit carb intake or follow a specific diet like keto.
The ketogenic, or keto, diet is a popular eating plan characterized by high-fat, moderate-protein, and low-carb intake. Cheese is generally allowed and even encouraged on the keto diet, as it fits well within these macronutrient goals. However, not all cheeses are created equal in terms of their carb content and overall nutritional value. Some cheeses, like goat cheese, feta cheese, and Parmesan cheese, are considered keto-friendly due to their low carb counts and high flavour profiles. These cheeses can be enjoyed in moderation as part of a keto meal plan.
While cheese is a good option for keto dieters, it is important to remember that not all cheese products are created equal. Some processed cheese products, such as cheese crackers, dips, and sauces, may contain added starch, grains, or other ingredients that increase their carb content. Therefore, it is crucial to read labels and check carb counts to ensure that the cheese products you are consuming align with your keto goals. Additionally, portion control is essential, as even low-carb cheeses can contribute to exceeding your daily carb limit when consumed in large quantities.
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Keto-friendly cheeses
The keto diet is a low-carb, high-fat diet designed to promote weight loss and force the body to burn fat over carbohydrates for fuel. The diet traditionally limits carbohydrate intake to less than 50 grams per day.
Cheese is an ideal keto food due to its high fat and moderate protein content, and there are several types of keto-friendly cheeses. Firstly, goat cheese, also known as chevre, is a creamy cheese made from goat's milk. It has a tangy, gamy, or earthy flavour and is a good source of calcium. A 1-ounce (28-gram) serving provides 9 grams of fat, 7 grams of protein, and minimal carbs. Goat cheese is also lower in lactose than cow's milk, making it easier to digest.
Secondly, blue cheese is a unique cheese made using cultures of a specific type of mold, giving it a creamy texture and deep flavour. A 1-ounce serving of blue cheese contains 0.6 grams of carbohydrates. Its strong flavour makes it a versatile addition to many dishes, including salads, sauces, and sandwiches.
Thirdly, Parmesan cheese, also known as Parmigiano Reggiano, is a popular topping or grated cheese with a strong, salty flavour. A 1-ounce serving of hard Parmesan contains 0.9 grams of carbohydrates, while 1 tablespoon of grated Parmesan has 0.7 grams. Parmesan can also be baked into crunchy crisps to replace crackers.
Finally, cheddar cheese is a popular yellow cheese with a range of flavours from mild to sharp. A 1-ounce serving provides 9 grams of fat, 7 grams of protein, and less than 1 gram of carbs. Cheddar has a low melting point, making it a versatile topping for sandwiches, burgers, and casseroles.
Other keto-friendly cheeses include Swiss cheese, cream cheese, mozzarella, and Gouda. It is important to note that while cheese is a good source of fat and protein on the keto diet, it should be consumed in moderation as part of a balanced diet. Additionally, the keto diet should not be undertaken without consulting a doctor, as it may not be suitable for everyone.
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Carb counts in plant-based cheeses
While some types of cheese have low-to-no carbs, others can be surprisingly high. Most types of cheese contain carbs, but some varieties have a lower carb profile than others. For instance, a 1-ounce serving of blue cheese has 0.6 g of carbohydrates. Similarly, a 1-ounce serving of gouda cheese contains 0.6 g of carbohydrates.
Goat cheese is another cheese with zero carbs in a 1-ounce serving, making it an excellent choice for a low-carb or ketogenic diet. Feta cheese also has zero carbohydrates per 1-ounce serving. Parmesan cheese is another option with a low-carb profile, offering 0.9 grams of carbohydrates per 1-ounce serving or 0.7 grams per tablespoon.
When it comes to plant-based cheeses, it's important to check the labels as they may contain more carbs. Reduced-fat cheeses, in general, tend to have more carbs than their full-fat counterparts due to added fillers. Additionally, some shredded cheese varieties may use potato starch to prevent sticking, contributing to the carb count.
While cheese can be a part of a low-carb diet, it's important to practice portion control and be mindful of how cheese is combined with other foods, as carbs can quickly add up.
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Carb counts in reduced-fat cheeses
While cheese is generally a low-carb food, the carb counts can vary depending on the type of cheese, the brand, and the processing methods used. Here is a breakdown of the carb counts in some reduced-fat cheeses:
Reduced-Fat Cheddar Cheese
Cheddar cheese is a popular variety that comes in different flavours, from mild to extra sharp. It is a favourite for snacking and cooking, and its keto-friendly macros make it a good option for those on a ketogenic diet. According to one source, a 1-ounce serving of sharp cheddar contains 0.88 grams of carbohydrates. However, another source suggests that a 1-ounce serving of cheddar has 0 grams of carbohydrates. The discrepancy may be due to differences in portion sizes or the methods used to determine carb content.
Reduced-Fat Mozzarella Cheese
Mozzarella is a versatile cheese known for its mild taste and elastic texture when melted. It is often used in pizza, pasta, and caprese salad dishes. A 1-ounce serving of mozzarella typically contains around 0.6 grams of carbohydrates. However, one source suggests that mozzarella has about 1 gram of carbohydrate per ounce, which may be due to variations in the type of mozzarella or the methods used to determine carb content.
Reduced-Fat Swiss Cheese
Swiss cheese is a sweet and nutty variety that is commonly used in sandwiches, soups, or as a topping for crackers. It is high in protein and contains just 0.4 grams of carbohydrates per 1-ounce serving, making it a good option for those watching their carb intake.
Reduced-Fat Feta Cheese
Feta cheese is a tangy, crumbly, soft cheese made from sheep's and/or goat's milk. It is high in calcium and vitamin B12, and a little sprinkle goes a long way in adding flavour to dishes. A 1-ounce serving of feta provides virtually no carbohydrates, making it an excellent choice for low-carb or ketogenic diets.
Reduced-Fat Goat Cheese
Goat cheese, also known as chèvre, is made from goat's milk and has a mild, tangy flavour. It is low in sodium and high in B vitamins. A 1-ounce serving of soft goat cheese contains zero grams of carbohydrates, making it another great option for low-carb diets.
It is important to note that the carb counts provided may vary slightly depending on the specific brand, processing methods, and the methods used to determine carb content. Additionally, while cheese can be a part of a healthy diet, it is important to practise portion control and combine it with a variety of other nutritious foods to ensure a well-balanced meal plan.
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Cheese as a source of protein
Most types of cheese contain carbohydrates, but the amount varies depending on the type of cheese. For example, a 1-ounce serving of blue cheese or Gouda cheese contains 0.6 grams of carbohydrates, while mozzarella contains about 0.6 grams per ounce, and cottage cheese is much higher with 8 grams per ounce. On the other hand, some cheeses contain virtually no carbohydrates, such as soft goat cheese and feta cheese.
Cheese is also a good source of protein, with a thumb-sized wedge of hard cheese containing about 8 grams of protein. Swiss cheese is also high in protein, with 1 ounce providing 0.59 grams of carbohydrates. Cottage cheese is also much higher in protein than other cheeses, with a half-cup of low-fat cottage cheese containing about 14 grams of protein. Ricotta cheese is another good source of protein, as it contains whey protein, which has all the essential amino acids that humans need.
While cheese can be a good source of protein, it is also high in saturated fat and sodium, which can lead to high cholesterol and high blood pressure if consumed in excess. Therefore, it is generally recommended to consume cheese in limited amounts and to be mindful of how it is eaten. For example, eating cheese with refined grains or processed meats may negate its health benefits. Instead, cheese can be enjoyed as a replacement for red and processed meats or as a snack instead of potato chips.
In terms of portion control, it is recommended to have three 30-gram portions of dairy products in a daily diet, and cheese can be included in moderation. Practicing portion control can help ensure that the carbs from cheese do not exceed the daily limit, especially when added to starches like pasta, rice, or bread.
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Frequently asked questions
The number of carbs in a round large piece of cheese depends on the type of cheese and the size of the piece. Most cheeses are low in carbs, with some containing zero carbs per 1-ounce serving, such as goat cheese and feta cheese. Other cheeses have slightly more carbs, with approximately 0.4 to 1 gram of carbohydrates per 1-ounce serving. Therefore, a round large piece of cheese could have anywhere from 0 to over 1 gram of carbohydrates, depending on its weight and type.
The carb content in cheese can vary depending on several factors, including the type of cheese, its softness, and the ingredients used. Generally, softer cheeses tend to have higher carb content, while harder, aged cheeses have lower carb content. Additionally, some cheeses may contain added ingredients, such as starch or fillers, which can increase the carb count.
Yes, many cheeses are considered keto-friendly due to their low carb content. These include goat cheese, feta cheese, Swiss cheese, blue cheese, Gouda cheese, mozzarella cheese, and Parmesan cheese. However, it's important to remember that while cheese is allowed on the keto diet, it should be consumed in moderation as part of a balanced meal plan.
To manage your carb intake while including cheese in your diet, consider the following tips:
- Practice portion control: Be mindful of the amount of cheese you consume, especially if you're watching your carb intake.
- Choose low-carb cheese options: Opt for cheeses with lower carb content, such as goat cheese or feta cheese.
- Read nutrition labels: Always check the nutrition labels on cheese products to understand their carb content and make informed choices.
- Be cautious of added ingredients: Some cheese products may contain added starch, fillers, or other ingredients that can increase the carb count, so it's important to read the ingredient list carefully.
