Patrick Oconnell
Cheese is a beloved food worldwide, and its nutritional content has been the subject of much inquiry. While it is generally known to be high in fat and calories, cheese is also a good source of protein and has been linked to various health benefits. For those watching their carbohydrate intake, the carb content of cheese is particularly important. The number of carbs in cheese can vary depending on the type and brand, with some cheeses being naturally low in carbs and others having higher concentrations. This variation is influenced by factors such as processing methods and added ingredients. Understanding the carb content of different cheeses can help individuals make informed dietary choices, especially when aiming for a low-carb or ketogenic diet.
| Characteristics | Values |
|---|---|
| Carbohydrates in a gram of cheese | Most cheeses contain 1-2 grams of carbs per ounce. |
| Blue cheese | One slice contains 0.5 grams of carbohydrates. |
| Parmesan cheese | A 1-tablespoon grated serving contains 0.7 grams of carbohydrates. |
| Cream cheese | A 1-ounce serving contains 1 gram of carbohydrates. |
| American cheese | Contains about 1-2 grams of carbs per ounce. |
| Cottage cheese | About 3-4 grams of carbs per half-cup serving (113 grams). |
| Goat cheese | Contains about 0.3 grams of carbs per ounce. |
| Cheddar | Contains 0.4 grams of carbs per ounce. |
| Gouda | Contains 0.6 grams of carbs per ounce. |
| Brie | Contains about 0.1 grams of carbs per ounce. |
| Camembert | Contains about 0.1 grams of carbs per ounce. |
| Feta | Contains about 1.2 grams of carbs per ounce. |
| Grana Padano | Has been found to reduce blood pressure. |
| Health benefits | Cheese has been shown to offer numerous health benefits, including reducing the risk of colon cancer and inhibiting cancer and tumors. |
Explore related products
What You'll Learn
Types of low-carb cheese
Cheese is a great food option for those on a keto diet, as it is naturally high in fat, low in carbs, and has a healthy dose of protein. Most regular cheeses have keto-friendly macros, but some are better than others. For example, American cheese has almost 2 grams of carbohydrates per slice, while spray cheese in a can tends to be higher in carbohydrates and other processed ingredients.
Cheddar Cheese
Cheddar cheese is one of the most popular yellow cheeses and is a common choice for those on the keto diet. It has a range of flavours, from mild to sharp, and is versatile. A 1-ounce (28-gram) serving of mild cheddar provides 9 grams of fat, 7 grams of protein, and less than 1 gram of carbs. It has a low melting point, making it a great topping for sandwiches, burgers, and casseroles.
Gouda Cheese
Gouda is a slightly sweet, creamy, yellow cheese made from cow's milk. It has a fairly low melting point, making it a good choice for fondues, mac and cheese, and toppings. A 1-ounce serving of gouda provides 8 grams of fat, 7 grams of protein, and only 1 gram of carbs, fitting well within the keto diet.
Blue Cheese
Blue cheese is made using cultures of a specific type of mold, giving it a deep flavour and creamy texture. It is a good low-carb addition to snacks or meals. A 1-ounce serving contains 8 grams of fat, 6 grams of protein, and 0.7 to 1 gram of carbs. Blue cheese is excellent when added fresh to salads, blended into a dip, or made into a sauce for vegetable noodles or steaks.
Goat Cheese
Goat cheese, also known as chevre, is made from goat's milk and is lower in lactose than many other cheeses made from cow's milk. It is creamy and works well in appetizers, salads, casseroles, and omelets. A 1-ounce serving typically contains 8 grams of fat, 7 grams of protein, and minimal carbs.
Cream Cheese
Cream cheese is very popular in the keto diet. A 1-ounce serving contains 8 grams of fat, 2 grams of protein, and 1 gram of carbohydrates.
Parmesan Cheese
Parmesan cheese is another low-carb option. A 1-tablespoon grated serving contains 0.7 grams of carbohydrates.
Yellow American Cheese: Carb-Free or Not?
You may want to see also
Cheese and health benefits
Cheese is a nutrient-dense food that is generally well-tolerated and consumed worldwide. It is a rich source of high-quality protein, lipids, minerals, vitamins, and probiotics. The calcium and protein in cheese are great for building strong bones and muscles. The high levels of calcium can also help reduce blood pressure. Dairy fats in cheese contain conjugated linoleic acid (CLA), which may help ease inflammation and may even help prevent heart disease and obesity.
Some studies have shown that replacing red meat with low-fat or high-fat dairy, including cheese, was associated with a lower risk of stroke. However, it is important to note that cheese is high in saturated fat and sodium, which can be a health concern. Therefore, it is recommended to consume cheese in moderation and be mindful of how it is consumed. Eating cheese with refined grains and processed meats may negate its health benefits. On the other hand, consuming cheese as a replacement for red and processed meats can be beneficial.
When it comes to carbohydrates, most cheeses are considered low-carb foods, with 1-2 grams of carbs per ounce. However, there are variations among different types of cheese. For example, blue cheese has 0.5 grams of carbohydrates per slice, while Parmesan cheese has 0.7 grams per grated tablespoon. Cream cheese has slightly more, with 1 gram of carbohydrates per 1-ounce serving. American cheese has almost 2 grams of carbohydrates per slice, while ricotta cheese is also on the higher end and should be consumed in moderation if watching your carb intake.
Overall, cheese can be part of a healthy diet when consumed in moderation and alongside other nutritious foods. It provides various health benefits, particularly for bone and muscle health, reducing inflammation, and potentially lowering the risk of certain diseases.
Fat-Free Cheese: Carb-Free, Too Good to Be True?
You may want to see also
Cheese and weight loss
Cheese is a naturally high-fat, low-carb food with a healthy dose of protein. Most cheeses contain 1-2 grams of carbs per ounce. However, cheese is also high in calories, so eating too much can slow down weight loss.
When it comes to weight loss, some cheeses are better than others. For example, mozzarella is a good choice because it's relatively low in calories compared to other cheeses with similar protein content. One ounce of mozzarella has 6 grams of protein and only 85 calories, while an equal amount of mild cheddar has 7 grams of protein but 110 calories. Reduced-fat or fat-free mozzarella options are also available for those watching their fat intake.
Cottage cheese is another weight-loss-friendly option, thanks to its high protein content. A 1-cup serving of low-fat (1%) cottage cheese provides approximately 28 grams of protein, which can help keep you full and is essential for building and maintaining muscle mass.
Other cheeses that are relatively low in calories and suitable for weight loss include feta, Swiss cheese, and goat cheese. Feta is a soft cheese traditionally made from sheep's or goat's milk. One ounce of feta contains 75 calories, 6 grams of fat, and 4 grams of protein. Swiss cheese, a hard cheese made from cow's milk, has a strong flavour and unique appearance. It provides 8 grams of protein and 9 grams of fat per ounce, with only 111 calories. Goat cheese, on the other hand, has endless varieties, so carb counts can vary, but they are generally very low in carbs.
While cheese can be part of a healthy diet that supports weight loss, it's important to be mindful of portion sizes and consider low-fat options to stay within your daily calorie goals. Ultra-processed cheeses, such as spray canned cheeses, cream cheese, and American cheese, are high in calories and additives and may hinder weight loss. Instead, opt for full-fat, natural cheeses in moderation and pair them with non-starchy vegetables, whole grains, and lean proteins.
Cottage Cheese and Carb Content: What's the Truth?
You may want to see also
Explore related products
Cheese and diabetes
Cheese is generally low in carbohydrates, with most varieties containing 1-2 grams of carbs per ounce. Blue cheese, for example, contains 0.5 grams of carbohydrates per slice, while Parmesan contains 0.7 grams per tablespoon. Swiss cheese is also very low in carbs, with technically 0 grams per ounce, but it still contains a small amount that can add up if consumed in large quantities.
For people with diabetes, cheese can be a part of a balanced diet when consumed in moderation. It is high in protein, which may help balance out blood sugar spikes that occur when consuming carbohydrates alone. The glycemic index (GI) is a 100-point scale that rates foods based on how rapidly they cause blood sugar to rise, and most cheeses, due to their low carbohydrate content, are rated low on the GI scale. This means that eating cheese can help keep blood sugar levels stable.
However, it is important to note that cheese is high in saturated fat and sodium, which can be detrimental to cardiovascular health. Therefore, it is recommended to opt for lower-fat varieties of cheese and practice portion control when including cheese in a diabetic diet. Additionally, not all cheeses are created equal; some have high-calorie counts, while others contain artificial additives. Reading nutrition labels is crucial to understanding the composition of different cheeses.
Some of the healthiest cheese options for people with diabetes include goat cheese, which is easily digestible and contains various vitamins and minerals. Low-fat cheeses such as cottage cheese, ricotta cheese, and mozzarella are also recommended as they are high in protein and help keep blood sugar in check.
In conclusion, cheese can be a part of a diabetic diet when consumed in moderation and when healthier varieties are chosen. It is important to be mindful of portion sizes and to incorporate cheese into a balanced meal plan that considers other nutritional requirements. Consulting with a healthcare provider or dietician is advisable to determine the appropriate amount and types of cheese to include in an individual's diet.
Cheese and Carbs: A Quick Slice Breakdown
You may want to see also
Cheese and blood pressure
Most cheeses contain 1-2 grams of carbohydrates per ounce. For example, a slice of blue cheese contains 0.5 grams of carbohydrates, while a tablespoon of grated Parmesan has 0.7 grams. Cream cheese has 1 gram of carbohydrates per ounce.
Cheese is generally a low-carb food, making it a good option for those on a ketogenic diet. However, some cheeses are higher in carbs than others, such as spray cheese in a can, which also tends to be high in processed ingredients.
When it comes to blood pressure, some studies suggest that cheese can play a role in lowering it. For example, a study found that consuming one ounce of Grana Padano, a semi-fat hard cheese, daily for two months improved systolic and diastolic blood pressure readings in people with high blood pressure. The cheese contains compounds called isoleucine-proline-proline (IPP) and valine-proline-proline (VPP), which can relax blood vessels and lower blood pressure.
However, it is important to note that the effects of cheese on blood pressure may depend on the type of cheese and its fat content. One study published in the Journal of Hypertension found that low-fat cheeses were linked to lower blood pressure, while full-fat dairy had no effect. Additionally, the DASH diet, which is recommended by the National Heart, Lung, and Blood Institute for lowering blood pressure, includes lower-sodium cheeses like Swiss, feta, Parmesan, and ricotta.
Overall, while cheese can be a part of a healthy diet, it is important to practice portion control and choose the right types of cheese, especially for those with high blood pressure.
Whopper Without the Bun: Carbs and Cheese
You may want to see also
Frequently asked questions
Most cheeses contain 1-2 grams of carbohydrates per ounce (28 grams), so you could technically eat a lot of cheese and still be under your daily carb limit. However, cheese is high in fat and therefore calorie-dense, so eating a lot of cheese may slow down weight loss.
Goat's cheese, Swiss cheese, feta, Parmesan, and blue cheese are all very low in carbs.
Cottage cheese, Grana Padano, and American cheese are all higher in carbs.
