Kamil Perry
Cheese is a beloved food worldwide, but how many carbs does it contain? The answer depends on the type of cheese. Most natural cheeses contain less than one gram of carbohydrates per serving, making them a great option for low-carb diets. However, some cheeses are higher in carbs, such as ricotta and cottage cheese. For the lowest carb content, opt for aged cheeses, as they contain less lactose and, therefore, fewer carbs. Additionally, certain cheeses, such as goat cheese and Swiss cheese, have very low or zero carb counts.
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What You'll Learn
Carb content varies by cheese type
Cheese is a beloved food worldwide, but its carb content is a concern for some, especially those on low-carb diets. While cheese does contain carbohydrates, it is only in small amounts, and the amount varies depending on the type of cheese. Most natural cheeses contain less than one gram of carbohydrates per serving, making them suitable for low-carb diets.
Goat cheese, for example, has been a staple in the Mediterranean region for thousands of years and is known for its health benefits, including improved heart health, a boosted immune system, and weight loss. It is also naturally low in carbs, with some sources claiming it contains zero carbs. Other low-carb options include feta, Parmesan, Swiss cheese, and blue cheese, which has only 0.2 grams of carbs per 100-gram serving.
On the other hand, some cheeses are higher in carbs. Ricotta cheese, for instance, is often used in pasta dishes and desserts, but its relatively high carb content means it should be consumed in moderation on a low-carb diet. Cottage cheese is also higher in carbs and should be limited.
Processed cheese products, such as spray cheese and American cheese, tend to be higher in carbs and are not recommended due to their lack of nutritional value and potential to cause inflammation.
In addition to carb content, the protein content of cheese is also important to consider. Hard cheeses like Parmesan and cheddar tend to have higher protein concentrations per ounce, making them good options for muscle-building and weight management. Softer cheeses like Brie or cream cheese offer slightly less protein.
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Cheeses with the lowest carbs
Cheese is a favourite food for many, and it's also a healthy, nutrient-dense whole food with numerous health benefits. Most natural cheeses contain less than one gram of carbohydrates per serving, making them a great option for low-carb diets.
If you're looking for cheeses with the lowest carb content, opt for aged cheeses, as they contain less lactose and, therefore, fewer carbs. Some of the lowest-carb cheeses include:
- Goat cheese: This tangy, soft, Mediterranean staple is made from goat's or sheep's milk. It is mild-tasting, low in sodium, and high in B vitamins. A 1-ounce serving of soft goat cheese contains virtually zero carbs, making it an excellent choice for low-carb and ketogenic diets.
- Feta cheese: Feta contains virtually no carbohydrates per 1-ounce serving but provides several nutrients like calcium and vitamin B12. Its salty and flavorful profile means a little sprinkle of feta goes a long way.
- Parmesan cheese: Parmesan is a decent low-carb option, with 0.9 grams of carbohydrates per ounce or 0.7 grams per tablespoon. Its sharp, salty flavour makes it a popular topping, especially on pasta.
- Swiss cheese: Swiss cheese is high in protein and contains just 0.4 grams of carbohydrates per 1-ounce serving. It's very low in carbs, although it technically contains a small amount, so it can add up if you eat too much.
- Cream cheese: Cream cheese is very popular in keto diets. It has 1 gram of carbs and 2 grams of protein per 1-ounce serving, but packs 8 grams of fat. It can be a keto-friendly snack or meal addition when more fat is needed.
- Cheddar cheese: Cheddar is a versatile, popular choice for keto diets, offering several flavour varieties. A 1-ounce serving provides 9 grams of fat and 1 gram of carbs. It has a low melting point, making it a great addition to side dishes, bread, and toppings.
Remember, while cheese can be a great low-carb option, it's always good to practice portion control and ensure a balanced diet.
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Keto-friendly cheeses
Cheese is generally a keto-friendly food, as it is high in fat and protein and low in carbohydrates. However, some cheeses are better suited for the keto diet than others due to variations in fat content and level of processing. Here are some of the best keto-friendly cheeses:
Cheddar Cheese
Cheddar is a popular yellow cheese with a creamy texture and a mild to sharp flavour. It has a low melting point, making it a versatile ingredient that can be melted atop sandwiches, burgers, or used in side dishes and casseroles. A 1-ounce (28-gram) serving of cheddar cheese typically contains around 9 grams of fat, 7 grams of protein, and less than 1 gram of carbohydrates.
Goat Cheese
Goat cheese, also known as chevre, is made from goat's milk and has a creamy texture and a distinct tangy or earthy flavour. Goat cheese has less lactose than cow's milk, making it easier to digest, especially for those with lactose intolerance. It is also lower in carbohydrates; a 1-ounce (28-gram) serving contains 9 grams of fat, 6-7 grams of protein, and minimal carbs. Goat cheese is a versatile ingredient that can be used in appetizers, salads, casseroles, and omelets.
Blue Cheese
Blue cheese is a unique variety of cheese made using cultures of a specific type of mold, resulting in a creamy texture and deep, sharp flavour. A 1-ounce serving of blue cheese typically contains around 0.6 grams of carbohydrates. It is a flavourful addition to salads, dips, sauces, and pairs well with crackers, vegetables, and fruits.
Gouda Cheese
Gouda is a slightly sweet, creamy, yellow cheese made from cow's milk. It has a low melting point, making it a versatile ingredient that can be melted atop burgers, added to keto-friendly mac and cheese, or used in other dishes. A 1-ounce serving of Gouda contains around 0.6 grams of carbohydrates, 9 grams of fat, and 7 grams of protein.
Cream Cheese
Cream cheese is a very popular choice for the keto diet. It has a creamy texture and a tangy flavour. A 1-ounce serving typically contains 8 grams of fat, 2 grams of protein, 1 gram of carbohydrates, and packs 8 grams of fat. Cream cheese is a versatile ingredient that can be used in both sweet and savoury dishes. It also contains high levels of probiotics, which can aid digestion.
Parmesan Cheese
Parmesan cheese, also known as Parmigiano Reggiano, is a nutty and salty cheese with a strong flavour. It is a versatile ingredient that can be grated over salads or used in place of carb-heavy croutons or crackers. Parmesan has zero grams of carbohydrates and is high in both protein and fat, making it an excellent choice for the keto diet.
While cheese is generally keto-friendly, it is important to practise portion control and be mindful of the overall fat and calorie content of your diet. Additionally, always consult with a healthcare professional before making any significant dietary changes.
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Goat cheese and lactose intolerance
Cheese is a beloved food worldwide, but it can be a source of concern for those with lactose intolerance. The good news is that cheese typically has a low carbohydrate content, with most natural cheeses containing less than one gram of carbohydrates per serving. This makes cheese a suitable option for those watching their carb intake or following a ketogenic diet.
Now, let's delve into the topic of goat cheese and lactose intolerance. Goat cheese, derived from goat's milk, is a savoury delight with a distinct flavour. For lactose-intolerant individuals, the question arises: can they indulge in this creamy treat without discomfort? The answer is nuanced.
Goat cheese does contain lactose, but the levels are significantly lower than in cow's cheese. Goat's milk typically contains about 4% lactose, compared to the 5% found in cow's milk. This lower lactose content in goat cheese makes it more digestible for those with mild to moderate lactose intolerance. The shorter fat molecules in goat's milk further enhance its digestibility.
However, it's important to note that lactose-intolerant individuals exist on a spectrum, and each person's severity of reaction may vary. While some may tolerate goat cheese well, others may still experience symptoms such as gas, digestive distress, diarrhoea, or bloating. The age of the cheese also matters; harder, more aged goat cheeses tend to have lower lactose levels, as the lactose is broken down during the ripening process.
If you are lactose intolerant and curious about incorporating goat cheese into your diet, it is always advisable to consult with your doctor or a medical professional first. They can guide you in making dietary changes and help you navigate any potential challenges or risks associated with lactose intolerance.
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High-protein cheeses
Cheese is a great way to boost your protein intake. It is a fundamental dairy product rich in protein and several micronutrients. However, not all cheeses are created equal, as some contain more protein than others.
Parmesan, for example, is a popular high-protein cheese, with 10.1 grams (g) of protein per ounce (oz) or 9.1 g per 100 calories. It is formally known as Parmigiano Reggiano and contains bioactive compounds such as prebiotics, probiotic bacteria, vitamins, and mineral salts, which contribute to overall health and disease prevention. This hard cheese is typically lower in lactose than many other cheese varieties, making it a good option for those with lactose sensitivities.
Gruyere, a type of Swiss cheese made from raw milk, is another high-protein option. It contains 8.5 grams of protein per ounce or 7.2 grams per 100 calories. It has a nutty flavor that makes it a perfect addition to a charcuterie board, and it pairs well with sandwiches and salads. Swiss cheese itself is also a high-protein cheese, with 7.7 grams of protein per ounce or 6.9 grams per 100 calories. Its mild, sweet, and nutty flavor makes it perfect for a traditional cheese fondue pot.
Provolone, an Italian semi-firm cheese, is another variety that is high in protein, with 7.3 grams of protein per ounce and 100 calories. It has a creamy texture and a slightly sweet taste, making it a versatile ingredient in many savory recipes. It is also rich in vitamin B12, providing 17% of the recommended daily intake per ounce.
Other high-protein cheeses include Edam, which provides 7.1 grams of protein per ounce and 100 calories, and Gouda, with 6.9 grams of protein per ounce. Gouda is a popular choice for charcuterie boards due to its mild flavor and creamy texture. It is also a good source of calcium and is lower in lactose, making it a suitable option for those with lactose intolerance.
Mozzarella and cheddar are also worth mentioning as high-protein options. Mozzarella contains 6.9 grams of protein per ounce or 9.6 grams per 100 calories, while cheddar offers 6.8 grams of protein per ounce or 5.9 grams per 100 calories. Cheddar is a staple in many households due to its accessibility and flavor, and it is often used in dishes like macaroni and cheese or baked potatoes. Mozzarella is known for its semi-soft, stretchy texture and is a good source of calcium, which is essential for bone health.
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Frequently asked questions
The amount of carbs in cheese varies depending on the type of cheese. Most natural cheeses contain less than 1 gram of carbohydrates per serving, making them a great option for low-carb diets. For example, a 1-ounce serving of cheddar, blue cheese, gouda, or mozzarella contains around 0.59-0.6 grams of carbohydrates.
Goat cheese, feta, Parmesan, and Swiss cheeses are low-carb options. Aged cheeses tend to have the lowest carb content as they contain less lactose.
Yes, cheese can be part of a keto diet as it is low in carbs and high in fat. However, it should be consumed in moderation as it is also high in calories and saturated fat.
