Frederic Melton
Cheese is a beloved food worldwide, but how does it fit into a low-carb diet? Most cheeses are keto-friendly, with 1-2 grams of carbs per ounce. For example, a 1-ounce serving of blue cheese has 0.5-0.6 grams of carbohydrates. Goat cheese, feta cheese, and cream cheese are also low-carb options. However, it's important to remember that cheese is high in fat and calories, so portion control is crucial, especially for those watching their weight or managing health conditions like diabetes. Additionally, some cheeses, like cottage cheese, are high in lactose and may cause digestive issues for lactose-intolerant individuals.
| Characteristics | Values |
|---|---|
| Carbohydrates in cheese | Most types of cheese contain carbs, but some varieties have a lower carb profile than others. |
| Cheese as a snack | Cheese is a high-protein, low-carb snack. |
| Portion size | A typical serving size is about 1 ounce (28 grams). |
| Keto diet | Cheese is a naturally high-fat, low-carb food, making it suitable for a keto diet. |
| Cottage cheese | Contains more carbs than many other cheeses, with about 3-4 grams per half-cup serving (113 grams). |
| Goat cheese | Typically low in carbs, containing only about 0.3 grams per ounce. |
| Feta cheese | Virtually no carbohydrates per 1-ounce serving. |
| Cream cheese | Generally low in carbohydrates but contains some amount of carbs that need to be considered when planning meals and snacks. |
| Blue cheese | A 1-ounce serving has 0.5-0.6 grams of carbohydrates. |
| Gouda cheese | A 1-ounce serving contains 0.6 grams of carbohydrates. |
| Mozzarella cheese | A 1-ounce serving contains 0.6 grams of carbohydrates. |
| Cheddar cheese | A 1-ounce serving contains around 0.59 grams of carbohydrates. |
| Parmesan cheese | According to the USDA, 1 tablespoon (tbsp) of grated Parmesan cheese contains 0.7 grams of carbohydrates. |
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What You'll Learn
- Low-carb snacks: vegetables, fruit, boiled eggs, cheese crisps, and nuts
- Keto-friendly cheeses: goat, feta, blue, Parmesan, and cream cheese
- High-carb snacks: cheese with crackers, fruit, or croutons
- High-protein, low-carb snacks: cottage cheese with berries
- Portion sizes: 1 oz (28 grams) is a typical serving size
Low-carb snacks: vegetables, fruit, boiled eggs, cheese crisps, and nuts
While cheese is generally considered low-carb, it is important to note that it is calorie-dense and often consumed with other foods that contain carbohydrates. For example, cottage cheese, a popular choice among health-conscious individuals due to its high protein content, contains about 3-4 grams of carbohydrates per half-cup serving (113 grams). On the other hand, goat cheese is typically low in carbs, with only about 0.3 grams per ounce.
Cheese crisps, made by baking small piles of grated hard cheese until crispy, are a great keto-friendly snack option. They are typically made from 100% cheese, making them very low in carbs, and the high fat content aligns with keto diet principles.
Boiled eggs are another excellent low-carb snack option. Deviled eggs, in particular, are super low in carbs and can be stored in the fridge for several days. Hard-boiled eggs can also be used in creative recipes like low-carb scotch eggs, egg salad in pita, or even stuffed into lettuce wraps for an even lower-carb option.
When it comes to low-carb vegetables, there are plenty of options to choose from. Lettuce, cucumbers, asparagus, zucchini, spinach, cauliflower, green beans, and avocados are all excellent choices. These vegetables are not only low in carbs but also packed with essential vitamins, minerals, and other nutrients.
Fruits that are high in water or fiber tend to have fewer carbs. Some examples of low-carb fruits include watermelon, cantaloupe, honeydew, peaches, avocado, pineapple, plums, and berries. These fruits can be enjoyed on their own or added to salads, yogurt, or smoothies.
Lastly, nuts are a great addition to a low-carb diet. Pecans, macadamia nuts, Brazil nuts, walnuts, hazelnuts, pine nuts, and almonds are all low in carbs and loaded with important nutrients, healthy fats, and antioxidants.
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Keto-friendly cheeses: goat, feta, blue, Parmesan, and cream cheese
Cheese is a low-carb, high-fat, and high-protein food, making it a popular choice for keto dieters. While it's a good option for those watching their carbohydrate intake, it's important to remember that it's also calorie-dense, so portion sizes should be considered. Here's a look at some keto-friendly cheeses and their carbohydrate content:
Goat Cheese
Goat cheese, or chevre, is a popular keto option due to its low carbohydrate content. In a one-ounce serving, it provides approximately 0.3 grams of carbohydrates, along with healthy fats and protein. It has a tangy flavor and can be used in a variety of dishes.
Feta Cheese
Feta is another keto-friendly cheese with a slightly higher carb count. One ounce of feta contains around 1.1 grams of total carbs, 6.1 grams of fat, 4 grams of protein, and 75 calories. It's a versatile cheese that can add a salty, tangy flavor to salads, omelets, and Mediterranean dishes.
Blue Cheese
Blue cheese is a distinctive variety known for its pungent aroma and flavor. In terms of keto suitability, it fares well, with one ounce containing only 0.7 grams of total carbs, along with 8.1 grams of fat, 6.1 grams of protein, and 100 calories.
Parmesan Cheese
Grated or shredded Parmesan is a common ingredient in keto recipes due to its low carb content. A one-tablespoon serving provides 0.9 grams of total carbs, 1.7 grams of fat, 1.8 grams of protein, and only 26 calories, making it a flavorful and nutritious addition to salads, soups, and pasta dishes.
Cream Cheese
Cream cheese is a soft, spreadable cheese often used as a base for dips and spreads in the keto diet. A typical serving of cream cheese, such as Kraft Philadelphia Original, contains 1 gram of total carbs, 10 grams of fat, 2 grams of protein, and 100 calories. It's a versatile ingredient that can add creaminess to both sweet and savory keto dishes.
While these cheeses are keto-friendly, it's important to remember that individual responses to cheese may vary, and portion sizes should be considered as part of a balanced diet.
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High-carb snacks: cheese with crackers, fruit, or croutons
While cheese is often considered a low-carb food, with some varieties containing zero carbs per ounce, the carbohydrate content of a snack also depends on what the cheese is paired with. Here are some examples of high-carb snacks that include cheese:
Cheese with Crackers
Although keto-friendly cheese crackers exist, traditional crackers are often made with grains, which contribute to their carbohydrate content. When paired with cheese, crackers can make for a high-carb snack.
Fruit with Cheese
Fruit is known for its carbohydrate content, and certain fruits have higher carb counts than others. For example, a small apple contains about 21 grams of carbs. When paired with cheese, fruit can contribute significantly to the overall carbohydrate content of the snack.
Croutons with Cheese
Croutons are small, cubed pieces of bread that are typically toasted or baked until crispy. Bread is a high-carb food, and when made into croutons, it becomes a crunchy topping or side for salads or soups. When paired with cheese, croutons can increase the overall carbohydrate content of the snack.
It is important to note that the total carbohydrate count of a snack also depends on the type and amount of cheese consumed. For example, cottage cheese contains more carbs than many other varieties, with about 3-4 grams of carbs per half-cup serving (113 grams). On the other hand, goat cheese is typically low in carbs, with only about 0.3 grams of carbs per ounce. Additionally, specialty cheeses that include ingredients like wine, fruit, or chocolate will have higher carb counts.
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High-protein, low-carb snacks: cottage cheese with berries
While cheese is a great source of protein, not all varieties are low in carbs. For example, cottage cheese contains more carbs than many other types of cheese, with about 3-4 grams per half-cup serving (113g). However, it is still considered a good option for those looking to increase their protein intake while managing their carb consumption.
Cottage cheese with berries is a nutritious and delicious snack option that is high in protein and low in carbs. This snack is also packed with vitamins and minerals, providing a good source of micronutrients such as vitamin C and potassium. The natural sweetness of the berries pairs perfectly with the mild flavour of cottage cheese, resulting in a satisfying sweet and savoury combination.
To prepare this snack, simply combine 2 cups of cottage cheese with 1/2 teaspoon of vanilla in a small bowl. Divide the mixture into four portions and top each with 1/4 cup of berries, 1 tablespoon of cereal, and 1 tablespoon of walnuts. This snack has approximately 170 calories, 6 grams of fat, and 16 grams of protein.
You can also customise this snack by adding additional toppings or choosing your favourite type of berry. Some popular berry options include strawberries, blueberries, raspberries, and blackberries. If you prefer a sweeter version, you can add fresh mint leaves and a drizzle of honey. For a more savoury take, try adding fresh basil, a drizzle of balsamic glaze, and cracked black pepper.
Remember, while cottage cheese with berries can be a healthy and tasty snack option, it's important to practise portion control and be mindful of your overall diet and health goals. As always, consult with a healthcare professional or dietitian if you have specific dietary needs or concerns.
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Portion sizes: 1 oz (28 grams) is a typical serving size
When it comes to cheese snacks, portion sizes are important to consider. A typical serving size is about 1 ounce (28 grams), or roughly the size of a pair of dice. This amount can provide a good source of fat and protein while keeping carb intake low. For example, a 1-ounce serving of blue cheese contains around 0.5 to 0.6 grams of carbohydrates, while also offering 6 grams of fat and 4.5 grams of protein. Similarly, a 1-ounce serving of goat cheese has about 0 grams of carbohydrates, making it an excellent choice for those following a low-carb or ketogenic diet.
It's worth noting that while cheese itself may not significantly raise blood sugar, it's often consumed with other foods that do contain carbohydrates, such as crackers or fruit. Therefore, it's important to consider the entire meal or snack when assessing potential blood sugar impacts. Additionally, cheese is typically high in calories and fat, so understanding portion sizes is crucial for maintaining a balanced diet, especially for those watching their weight or managing cardiovascular health risks.
Different types of cheese can have varying carb contents, so it's always good to check the product's label. For instance, a 1-ounce serving of gouda cheese contains 0.6 grams of carbohydrates, while a 1-ounce serving of mozzarella has about 0.6 grams as well. Cream cheese, a popular soft cheese, generally falls under the category of low-carb foods, but it still contains some amount of carbohydrates that need to be taken into account, especially when following a low-carb diet.
When incorporating cheese into a keto or low-carb diet, it's important to pay attention to the quality of the cheese and choose less processed options. Some highly processed cheeses, such as canned or spray cheese, may contain fillers and stabilizers that offer little nutritional benefit. Additionally, while cheese can be a tasty and convenient snack, it's important to be mindful of portion sizes and overall calorie intake to avoid potential digestive issues and ensure alignment with dietary goals.
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Frequently asked questions
Most cheeses contain 1-2 grams of carbs per ounce, although some have even fewer carbs. For example, goat cheese has about 0.3 grams of carbs per ounce, while blue cheese has 0.5 grams of carbs per ounce.
Yes, goat cheese and feta cheese have virtually zero carbohydrates per 1-ounce serving. Blue cheese is also a good option, with 0.5 grams of carbs per ounce.
Cottage cheese contains more carbs than many other cheeses, with about 3-4 grams of carbs per half-cup serving (113 grams). Cream cheese also contains some carbs, although the exact amount can vary depending on the variety.
