Kamil Perry
Cheese is a beloved food, enjoyed for its flavour, texture, and satiating qualities. It is also a good source of calcium and protein. However, the nutritional value of cheese varies depending on the type and how it is processed. When considering a low-carb diet, it is important to pay attention to the carbohydrate content of cheese, which can differ significantly between varieties. For example, half an ounce of cheddar cheese contains approximately 0.2 grams of carbohydrates, while half an ounce of cottage cheese contains about 1.5 grams of carbohydrates.
| Characteristics | Values |
|---|---|
| Carbohydrates in half-ounce of cheese | Vary depending on the type of cheese |
| Cheddar cheese | 0.5 g of carbs |
| Gouda | 0.3 g of carbs |
| Brie | 0.05 g of carbs |
| Camembert | 0.05 g of carbs |
| Feta | 0.6 g of carbs |
| Mozzarella | 0.3 g of carbs |
| Parmesan | 0.45 g of carbs |
| Swiss cheese | 0.2 g of carbs |
| Cottage cheese | 1.5-2 g of carbs |
| American cheese | 0.5-1 g of carbs |
| Goat cheese | 0 g of carbs |
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Low-carb cheeses
Cheese is a beloved food worldwide, but not all types are created equal when it comes to their carbohydrate content. Most cheeses are very low in carbohydrates, making them excellent choices for low-carb diets. However, some cheeses have relatively higher carb counts, and others are highly processed, which can impact their nutritional value.
Low-Carb Cheese Options
- Cheddar—With only 0.4 grams of carbs per ounce, cheddar is a versatile and popular low-carb option.
- Gouda—At 0.6 grams of carbs per ounce, Gouda is another great choice for low-carb diets, especially in fondues and macaroni and cheese.
- Brie—This soft cheese contains about 0.1 grams of carbs per ounce, making it one of the lowest-carb options available.
- Camembert—Similar to Brie, Camembert has approximately 0.1 grams of carbs per ounce.
- Feta—With about 1.2 grams of carbs per ounce, feta is slightly higher in carbs but still a good low-carb option.
- Goat Cheese—Goat cheese contains zero carbs and is an excellent choice for the keto diet. It is also easier to digest than cow's milk cheese.
- Blue Cheese—Blue cheese is a good low-carb option, with 0.7 grams of carbs per ounce. It adds a lot of flavour to dishes.
High-Carb Cheeses
Some cheeses have relatively higher carb counts and should be consumed in moderation on a low-carb diet. These include:
- Cottage Cheese—Cottage cheese is a notable exception among cheeses due to its higher lactose content. It contains about 3-4 grams of carbs per half-cup serving (113 grams).
- American Cheese—Processed American cheese contains about 1-2 grams of carbs per ounce, which is higher than many natural cheeses due to added ingredients and processing methods.
- Cream Cheese—Cream cheese tends to be highly processed, so it's best to opt for natural varieties. Its carb content can vary, but it is generally considered keto-friendly.
Nutritional Considerations
While cheese is a nutrient-dense whole food with numerous health benefits, it is important to remember that it is also high in calories and fat. Hard, aged cheeses like Parmesan and Cheddar tend to be higher in calories compared to softer cheeses like Mozzarella due to their lower moisture content. Additionally, cheese is often high in saturated fat, which has been linked to an increased risk of heart disease when consumed in excess. Therefore, it is generally recommended to consume cheese in moderation as part of a balanced diet.
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High-carb cheeses
Cheese is generally a low-carb food, with most varieties containing fewer than 1 gram of carbohydrates per ounce. However, some types of cheese are higher in carbs than others.
- Gjetost: This sweet Norwegian cheese has a fudge-like texture and contains 12 grams of carbohydrates per ounce, making it the highest-carb cheese on this list.
- Cottage Cheese: Cottage cheese is a fresh cheese with a high protein content. However, it is also relatively high in carbs, with approximately 3-5 grams of carbs per half-cup serving (113-114 grams).
- Part-Skim Ricotta: Part-skim ricotta cheese is higher in carbs than other varieties, with 9 grams of carbs per half-cup serving.
- Processed Cheeses: Processed cheeses, such as American cheese, spray cheese, and canned cheese, often contain more carbohydrates than natural cheeses due to added ingredients. These cheeses typically have 1-2 grams of carbs per ounce.
When following a low-carb diet, it is recommended to choose full-fat, minimally processed cheeses as they tend to have a lower carb count. Additionally, some of the lowest-carb cheeses include goat cheese, brie, camembert, and gruyere, which contain 0.1 grams of carbohydrates or fewer per ounce.
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Nutritional yeast
When it comes to its carbohydrate content, around 1.5 tablespoons of nutritional yeast contain 5 grams of carbohydrates, including 3 grams of fiber. This makes it a good option for individuals looking to increase their fiber intake, which is essential for digestion and maintaining stable blood sugar levels. Nutritional yeast can be used as a cheese substitute, providing a nutty or cheesy flavor while also boosting the nutritional profile of a dish.
Compared to cheese, nutritional yeast offers a different nutritional profile. Cheese is typically low in carbohydrates, with popular varieties like cheddar, gouda, brie, and camembert containing less than 1 gram of carbohydrates per ounce. However, cheese is often high in calories, fat, and sodium, which can have negative health implications if consumed in excess. Nutritional yeast, on the other hand, is naturally fat-free in most brands and provides a good source of fiber and vitamins, making it a healthier alternative to cheese in some cases.
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Portion sizes
Cheese is a beloved food, enjoyed for its rich, creamy flavour and satiating qualities. While it is low in carbohydrates, cheese is often high in calories, fat, and sodium. Therefore, it is important to be mindful of portion sizes when consuming cheese.
The carbohydrate content varies significantly among different types of cheese. Most natural cheeses are very low in carbohydrates, with some having virtually no carbs per ounce. For example, a 1-ounce (28-gram) serving of cheddar cheese contains 0.4 to 1 gram of carbohydrates. Other low-carb options include Gouda (0.6 grams per ounce), Brie and Camembert (0.1 grams per ounce), and Feta (1.2 grams per ounce). These cheeses make excellent choices for those on low-carb diets.
On the other hand, some cheeses have higher carbohydrate content. Cottage cheese, for instance, contains approximately 3 to 4 grams of carbohydrates per half-cup serving (113 grams). This is due to its higher lactose content. Similarly, ricotta cheese is relatively high in carbs, with a half-cup serving of whole milk ricotta containing 8.85 grams of carbohydrates. These cheeses may be less suitable for those aiming to reduce their carb intake.
Processed cheeses, such as American cheese, tend to have higher carb counts than their natural counterparts due to added ingredients and processing methods. American cheese contains about 1 to 2 grams of carbs per ounce, though the exact amount can vary between brands. It is worth noting that the FDA does not consider American cheese a natural cheese but rather a "pasteurized processed cheese food."
When it comes to portion sizes, it is generally recommended to consume cheese in limited amounts due to its high-fat and sodium content. The "planetary health diet" sets a target of 250 grams of dairy per day, which equates to about 1 ounce of hard cheese. Additionally, it is important to consider the other foods consumed with cheese. Eating cheese with refined grains and processed meats may negate its potential health benefits. Instead, pairing cheese with healthier options like whole grains and vegetables may be more beneficial.
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Health benefits
A half-ounce of cheese contains varying amounts of carbohydrates depending on the type of cheese. For example, cheddar cheese has 0.2 grams of carbohydrates per half-ounce, while American cheese has about 0.5-1 gram.
Cheese is often associated with health benefits when consumed in moderation and as part of a balanced diet. Here are some of the potential health benefits of cheese:
Nutrient Content: Cheese is a good source of several essential nutrients, including calcium, protein, vitamins A and B12, zinc, phosphorus, and riboflavin. Calcium is important for bone health, while protein helps in muscle growth and repair. Vitamins A and B12 are crucial for maintaining healthy vision, immune function, and red blood cell formation.
Heart Health: Some studies suggest that consuming a small amount of cheese daily (around 1-1.5 ounces) may be linked to a reduced risk of heart disease, stroke, and cardiovascular disease-related death. This potential benefit could be attributed to certain nutrients in cheese, such as calcium and conjugated linoleic acid, which may have protective effects on the heart. Additionally, the fermentation process involved in cheese production may contribute to these cardiovascular benefits.
Ketogenic Diet: Cheese is often considered a suitable food for ketogenic diets due to its high-fat content, moderate protein levels, and low carbohydrate count. Goat cheese, in particular, is favored for its low carb content, with only about 0.3 grams of carbohydrates per ounce. When following a ketogenic diet, maintaining very low carb intake (typically under 50 grams per day) is essential to staying in a state of ketosis, making cheese a viable option.
Replacement for Processed Meats: Incorporating cheese into your diet as a replacement for red and processed meats may offer health benefits. While the production and consumption of dairy have environmental implications, cheese can be a healthier alternative to processed meats when consumed in moderation.
It is important to note that while cheese may offer these potential health benefits, it is also high in calories, saturated fat, and sodium. Therefore, it should be consumed in moderation as part of a balanced diet. Additionally, those with lactose intolerance or milk allergies may need to be cautious when consuming cheese.
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Frequently asked questions
There are approximately 0.295 grams of carbs in half an ounce of Swiss cheese.
Yes, most cheeses are very low in carbohydrates, making them excellent choices for low-carb diets.
The carbohydrate content varies significantly among different types of cheese. For example, cheddar has 0.4g of carbs per ounce, while Brie has about 0.1g.
Carbs can add up quickly in snacks. While cheese is a low-carb option, consistently eating multiple cheese snacks can increase the carb count.
Highly-processed cheeses tend to contain more artificial ingredients and have higher carb counts. Natural cheeses tend to have lower carb content.
