Frederic Melton
Cheese is a nutrient-dense food, providing protein, fats, and minerals. While it is low in carbohydrates, cheese is often high in calories and fat. For those watching their weight or managing cardiovascular health risks, it is important to understand the nutritional content of cheese. This is especially true for those on a ketogenic diet, which typically requires keeping carb intake very low. So, how many carbs are in an ounce of cheese?
| Characteristics | Values |
|---|---|
| Carbohydrates in an ounce of cheese | 0.3-1.0 g (Goat cheese), 0.59 g (Cheddar), 0.6 g (Blue, Gouda, Mozzarella), 1 g (Cream cheese), 1-2 g (American cheese), 3-4 g (Cottage cheese) |
| Carbohydrates in cheese | Most types of cheese contain carbs, but some varieties have a lower carb profile than others. |
| Nutritional profile | Cheese is a nutrient-dense food, providing protein, fats, and minerals. |
| Health benefits | Cheese may provide health benefits when consumed as a replacement for red and processed meats or as a snack instead of potato chips. |
| Drawbacks | Cheese is often high in calories, fat, and sodium. |
| Keto diet | Cheese can be part of a keto diet due to its high-fat and low-carbohydrate content. |
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What You'll Learn
Carbohydrates in cheese vary depending on the type
Cheese is generally a low-carb food, but the exact amount of carbohydrates can vary depending on the type of cheese. While most types of cheese contain some carbs, certain varieties have a lower carb profile than others.
For example, goat cheese is known for its low carb content, with only about 0.3 grams of carbohydrates per 1-ounce serving. This makes it a popular choice for those adhering to a ketogenic diet, as it also offers a good amount of protein and healthy fats. Feta cheese, another tangy option, has virtually no carbohydrates per 1-ounce serving while providing essential nutrients like calcium and vitamin B12.
On the other hand, American cheese, often processed and containing added ingredients, has a higher carb content of about 1-2 grams of carbs per ounce. Cottage cheese also falls into the higher carb category, with about 3-4 grams of carbs per half-cup serving (113g). Despite this, cottage cheese remains a favourite among health-conscious individuals due to its high protein content and versatility.
Some popular cheese options and their approximate carbohydrate content per 1-ounce serving include:
- Cheddar cheese: 0.59 grams
- Blue cheese: 0.6 grams
- Gouda cheese: 0.6 grams
- Mozzarella cheese: 0.6 grams
- Cream cheese: 1 gram
It is important to note that while cheese can be a part of a low-carb diet, it is often high in calories, fat, and sodium. Therefore, it should be consumed in moderation as part of a balanced diet, especially for those watching their weight or managing cardiovascular health risks.
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Goat cheese has zero carbs per ounce
Most types of cheese contain carbohydrates, but some varieties have a lower carb profile than others. For instance, a 1-ounce serving of blue cheese, gouda, or mozzarella contains around 0.6 grams of carbohydrates. Cream cheese contains slightly more, with 1 gram of carbohydrates per 1-ounce serving.
However, goat cheese is an exception to this rule, as it contains virtually zero carbohydrates per ounce. Specifically, a 1-ounce (28-gram) serving of soft goat cheese provides 6 grams of protein and a combination of calcium, phosphorus, and copper, in addition to healthy fats.
Goat cheese, also known as chèvre, is made from goat's milk and has a tangy flavor. It is a good option for those with lactose intolerance, as goat milk contains less lactose than cow's milk. The cheese is also digested differently and is hypoallergenic for those allergic to cow's milk cheese.
Goat cheese is an excellent choice for those following a low-carb or ketogenic diet. It is also a good source of selenium, magnesium, niacin (vitamin B3), and probiotics. The fatty acids found in goat's milk may also promote health and increase satiety.
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Feta cheese has virtually no carbs per ounce
Cheese is a nutrient-dense food, providing protein, fats, and minerals. It is also a good source of calcium. Most types of cheese contain carbohydrates, but some varieties have a lower carb profile than others. For example, a 1-ounce serving of cheddar cheese contains around 0.59 grams of carbohydrates, while blue cheese and Gouda cheese contain around 0.6 grams of carbohydrates per 1-ounce serving.
However, feta cheese stands out for its extremely low carbohydrate content. With feta cheese, you'll get virtually no carbohydrates per 1-ounce serving. This makes it a great option for those watching their carbohydrate intake, especially if they are on a low-carb or ketogenic diet. For context, nutritionists generally consider one serving of carbohydrates to equal about 15 grams. Most healthy adults can aim for about 45 grams of carbohydrates per meal.
Feta cheese is a salty and flavorful option, so a little sprinkle can go a long way in adding taste to your food. In addition to its low-carb content, feta cheese also offers several nutrients, including calcium and vitamin B12. It is also lower in lactose than milk, which makes it more easily digestible for those who have difficulty breaking down lactose.
While feta cheese has virtually no carbs per ounce, it is important to note that cheese is often high in calories, fat, and sodium. As such, it should be consumed in moderation as part of a balanced diet, especially for those watching their weight or managing cardiovascular health risks.
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Cream cheese has 1g of carbs per ounce
Most types of cheese contain carbs, but some varieties have a lower carb profile than others. For people seeking to limit carbs in their diet or start a ketogenic (keto) diet, it's good to know that cheese can still be eaten daily, but there are some types that are better choices. Goat cheese, for instance, typically contains very few carbs, with one source stating that a 1-ounce serving contains virtually zero carbohydrates. Feta cheese is another good option for those watching their carb intake, as it also has virtually no carbohydrates per 1-ounce serving.
Cream cheese, with its relatively low carb content, can be enjoyed as part of a balanced diet. While it is important to consider the overall calorie and fat content of cheese when making dietary choices, cream cheese can be a good option for those looking to increase their protein intake while managing their carb consumption. Additionally, for those following a keto diet, the general goal is to follow a high-fat and low-carb eating pattern, and cream cheese can fit within that framework.
It is worth noting that nutritionists generally consider one serving of carbs to equal about 15 grams. Most healthy adults can aim for about 45 grams of carbohydrates per meal. However, those on a keto diet typically aim to keep their daily carb intake under 50 grams to maintain a state of ketosis. Therefore, when incorporating cream cheese into a meal or snack, it is important to consider its carb content in relation to the overall carb goal for that meal or snack.
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Cheddar, blue, gouda, and mozzarella have less than 1g of carbs per ounce
Cheese is a nutrient-dense food, providing protein, fats, and minerals. It is also a good source of calcium. While cheese is low in carbohydrates, it is often high in calories and fat, especially the harder, aged varieties like Parmesan and Cheddar. These harder cheeses tend to be more calorie-dense due to their lower moisture content, which concentrates the nutrients, including fat.
Cheddar, blue, gouda, and mozzarella cheeses all have very low carbohydrate content, with less than 1 gram of carbohydrates per ounce. Specifically, a 1-ounce serving of each of these cheeses contains around 0.6 grams of carbohydrates. This makes them excellent choices for people seeking to limit their carb intake or start a ketogenic (keto) diet.
Other cheeses with low carbohydrate content include goat cheese and feta cheese, which have virtually zero carbohydrates per 1-ounce serving. Cream cheese has slightly more carbs, with about 1 gram of carbohydrates per ounce.
It is important to note that while cheese can be a good option for those watching their carb intake, it should be consumed in moderation due to its high-fat content. Additionally, the specific carbohydrate content of cheese can vary between brands, so it is always recommended to check the nutrition label.
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Frequently asked questions
Cheddar cheese contains around 0.59 grams of carbohydrates per ounce.
Yes, goat cheese and feta cheese have virtually zero carbohydrates per ounce.
Yes, cottage cheese contains 3-4 grams of carbohydrates per half-cup serving (113 grams), and American cheese contains 1-2 grams of carbohydrates per ounce.
