Frederic Melton
Cheese is a beloved food worldwide, but its nutritional content has been a topic of debate. While some types of cheese have low-to-no carbs, others can be surprisingly high. For instance, a 1-ounce serving of cheddar cheese contains around 0.59 grams of carbohydrates, while American cheese has almost 2 grams of carbohydrates per slice. Cheese is a naturally high-fat, low-carb food, making it a great snack or addition to a keto-friendly meal. However, it is important to be mindful of portion sizes, especially when eating out, as cheese carbs can quickly exceed your daily limit when added to starches like pasta, rice, or bread.
| Characteristics | Values |
|---|---|
| Carbohydrates in cheese | Typically under 1 gram per serving, with most natural cheeses containing less than one gram of carbohydrates per serving |
| Carbohydrate content | The amount of carbs varies based on the type of cheese |
| High-carbohydrate cheeses | Cheesecake, mozzarella sticks, cottage cheese, ricotta cheese, Parmesan cheese, American cheese, spray cheese in a can |
| Low-carbohydrate cheeses | Swiss cheese, goat cheese, feta, havarti, blue cheese, colby jack, aged cheeses, cheddar, gouda, mozzarella |
| Carbohydrates and keto diets | Most cheeses are keto-friendly, with 1-2 grams of carbs per ounce; generally, foods with fewer than 15 grams of carbs per serving are considered low in carbohydrates |
| Nutritional benefits of cheese | Good source of protein, calcium, and several other nutrients; may help prevent heart disease and osteoporosis |
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What You'll Learn
Low-carb cheeses
Cheese is a naturally low-carb food, with most natural cheeses containing less than one gram of carbohydrates per serving. The carb content in cheese comes mainly from lactose, a natural sugar found in dairy. The number of carbohydrates a person needs daily varies based on age, body weight, activity level, and health status, but generally, foods with fewer than 15 grams of carbs per serving are considered low in carbohydrates.
Cheese is a great option for those on low-carb diets, such as keto, and can be enjoyed sliced or cubed on its own or as a topping or staple for a main dish. When choosing a low-carb cheese, consider options like goat cheese, feta, Parmesan, and Swiss cheese, which have very low or zero carb content. Other good options include cream cheese, blue cheese, and Colby Jack, which typically contain around one gram of carbs per ounce.
Aged cheeses tend to have the lowest carb content as they contain less lactose. Examples of aged cheeses with low carb content include Gouda, which has one gram of carbs per ounce, and cheddar, which has one gram of carbs and seven grams of protein per ounce. Blue cheese is another flavorful low-carb option, with 0.5 to 0.7 grams of carbs per ounce, depending on the source.
While cheese is a good option for low-carb diets, it is important to practice portion control and be mindful of how cheese is combined with other foods, as carbs can add up quickly. For example, mozzarella sticks are breaded and fried, making them high in carbs and not keto-friendly. Similarly, cottage cheese and ricotta cheese are higher in carbs and should be limited or avoided on strict keto diets.
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High-carb cheeses
Cheese is a naturally high-fat, low-carb food, with most cheeses containing 1-2 grams of carbs per ounce. However, some cheeses are higher in carbs than others.
- Gjetost cheese is a sweet Norwegian cheese with a fudge-like texture and contains 12 grams of carbs per ounce, making it the highest-carb cheese on this list.
- Cottage cheese is generally considered a healthy cheese option, but its nutrient profile is not ideal for a keto diet. A 1/2-cup (114-gram) serving of full-fat cottage cheese provides 5 grams of fat, 14 grams of protein, and 5 grams of carbs.
- Ricotta cheese is another staple ingredient for many pasta dishes and desserts. While it can be included in a keto diet in small quantities, it is higher in carbs, with a 1/2-cup serving containing 9 grams of carbs.
- American cheese has almost 2 grams of carbohydrates per slice, and spray cheese in a can tends to be even higher in carbohydrates and other processed ingredients like canola oil, preservatives, and coloring. These cheeses are not recommended for an overall nutritious diet.
It is important to note that the number of carbohydrates a person needs daily varies based on age, body weight, activity level, health status, and other factors. Most healthy adults can aim for about 45 grams of carbohydrates per meal.
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Cheese and the keto diet
Cheese is a naturally low-carb food, with most cheeses containing 1-2 grams of carbohydrates per ounce. This makes cheese a keto-friendly snack or addition to a meal, as it fits within the diet's low-carb, high-fat parameters.
Cheese is a great way to add fat and protein to a keto meal without exceeding your carb limit. However, it's important to remember that cheese is high in fat and calories, so eating too much may slow down weight loss and cause digestive issues. Therefore, it's best to practice portion control and choose low-carb cheese options.
Some of the best keto-friendly cheeses include cheddar, which has 9 grams of fat and less than 1 gram of carbs per ounce. Blue cheese is another good option, with 8 grams of fat and 1 gram of carbs per ounce. Goat cheese, which has 8 grams of fat and 0 carbs per ounce, is also an excellent choice as it's lower in lactose and easier to digest. Other keto-approved cheeses include Gouda, Parmesan, Swiss, cream cheese, feta, and Havarti.
Cheeses to avoid on the keto diet include higher-carb varieties such as cottage cheese, which has 5 grams of carbs per half-cup, and ricotta cheese. Flavoured and sweetened cream cheeses, as well as low-fat and processed cheese varieties, are also not recommended for the keto diet.
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Cheese and lactose intolerance
Cheese is a naturally low-carb food, with most cheeses containing 1-2 grams of carbohydrates per ounce. However, the amount of carbs varies depending on the type of cheese. For example, American cheese has almost 2 grams of carbohydrates per slice, while blue cheese, Colby Jack, and goat cheese have around 1 gram of carbohydrates per ounce. Swiss cheese technically contains a small amount of carbs, but it is still considered very low in carbs.
Now, when it comes to cheese and lactose intolerance, it's important to understand that lactose is a natural sugar found in dairy products, including cheese. Lactose intolerance is a condition where individuals have a deficiency of the gut enzyme lactase, which is responsible for breaking down lactose into simpler forms that can be absorbed by the body. This condition can lead to digestive problems such as bloating, gas, abdominal pain, and diarrhoea when lactose-containing foods are consumed.
Interestingly, most people with lactose intolerance can tolerate cheese well, even though it contains lactose. This is because the amount of lactose in cheese is generally low, and it also depends on the type of cheese. Hard and matured cheeses, such as cheddar, Swiss, parmesan, mozzarella, and feta, typically contain no lactose and are well tolerated by people with lactose intolerance. On the other hand, softer or creamier cheeses like cottage cheese, ricotta, and cream cheese tend to have higher lactose content and may cause gastrointestinal symptoms in lactose-intolerant individuals.
If you are lactose intolerant and want to include cheese in your diet, there are a few things you can do. Firstly, opt for hard, aged cheeses that are lower in lactose. Secondly, start with small portions and gradually increase the amount of dairy you consume until you notice any unpleasant symptoms. This way, you can determine your own tolerance level. Additionally, combining dairy with other lactose-free foods can sometimes reduce or eliminate symptoms. For example, instead of drinking a glass of milk, pour it over cereal or have a piece of toast on the side. You can also look for lactose-free cheese options or try dairy-free alternatives like soy milk.
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Carb-counting tips
Cheese is a naturally low-carb food, with most cheeses containing 1-2 grams of carbs per ounce. This makes cheese a good snack option or addition to a meal, especially for those on a keto diet. However, it's important to note that cheese is high in fat and calories, so it should be consumed in moderation.
- Check food labels: When purchasing cheese or any other product, carefully read the nutrition label to determine the number of grams of carbohydrates per serving. Remember to consider the serving size and adjust your intake accordingly.
- Understand carbohydrate types: Carbohydrates come in different forms, such as sugars, starches, and fibres. When counting carbs, look at the total carbohydrate content, including all types of carbs, to accurately assess the impact on your blood glucose levels.
- Be mindful of portion sizes: Practice portion control by using methods like the plate method. Fill half of your plate with non-starchy vegetables, and allocate the remaining quarters to whole grains and lean protein. This helps ensure you're getting a balanced mix of nutrients.
- Choose low-carb options: When selecting cheese, opt for varieties that are naturally low in carbs. Examples include goat cheese, feta, Parmesan, Swiss cheese, and aged cheeses. These options have lower lactose content and, therefore, fewer carbs.
- Avoid high-carb combinations: Cheese can quickly add carbs to your meal when combined with starchy side dishes like pasta, rice, or bread. Choose low-carb accompaniments, such as vegetables or salads, to keep your overall carb intake in check.
- Be cautious when dining out: Restaurant meals can make it challenging to determine exact portion sizes and carb counts. Opt for dishes with clearer ingredient combinations, and consider choosing grilled or steamed options with fewer hidden carbs.
- Consider alternative toppings: When adding cheese to your meals, use a small amount as a flavourful accent rather than the main component. You can also explore alternatives like nutritional yeast, a granulated seasoning with a cheesy flavour and a high protein content.
- Monitor your intake throughout the day: Maintain consistent carb intake by spreading your carbohydrate consumption evenly across meals and snacks. This helps prevent spikes and dips in your blood glucose levels.
- Seek professional guidance: Carb counting can be a useful tool for managing blood glucose levels, especially for those with diabetes. Consult a healthcare professional or a registered dietitian nutritionist (RDN/RD) to determine the right approach for your specific needs and health conditions.
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Frequently asked questions
The amount of carbohydrates in cheese varies depending on the type of cheese, but most natural cheeses contain less than one gram of carbohydrates per serving.
Goat, feta, Parmesan, Swiss, cheddar, Gouda, and blue cheese are all low-carb options.
Cottage cheese, ricotta, and cream cheese are higher in carbs than other cheeses.
While cheese is a great option for low-carb diets, it is high in fat and calories, so it should be consumed in moderation.
