Patrick Oconnell
Cheese is a beloved food worldwide, but is cheese a carbohydrate? The short answer is that while some types of cheese have low-to-no carbs, others can be surprisingly high. Most natural cheeses contain less than one gram of carbohydrates per serving, making them a great option for low-carb diets. The keto diet, for example, is a high-fat, moderate-protein, and low-carb diet, and cheese is basically the perfect keto food. Lower-carb cheeses, such as goat, feta, parmesan, and Swiss cheeses, can be a healthy addition to a nutritious diet.
| Characteristics | Values |
|---|---|
| Carbohydrates in cheese | Most natural cheeses contain less than 1 gram of carbohydrates per serving. |
| Cheese and keto diets | Cheese is a good source of fat and protein for keto dieters. Goat cheese, blue cheese, feta, Swiss cheese, cream cheese, havarti, colby jack, parmesan, and cheddar are all low-carb options. |
| Health benefits | Studies suggest that consuming dairy fat is not significantly associated with stroke or heart disease. The vitamin K2 in cheese may reduce the risk of heart disease and impede the spread of various cancers. |
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What You'll Learn
- Cheese is a good source of protein and can be a healthy snack
- Some cheeses are keto-friendly, like goat cheese, blue cheese, and cheddar
- Cheese is low-carb, typically under 1 gram of carbs per serving
- Aged cheeses have the lowest carb content, as they contain less lactose
- Dairy fat in cheese is associated with a reduced risk of heart attacks
Cheese is a good source of protein and can be a healthy snack
Cheese is a nutrient-dense food, providing protein, fats, and minerals. It is a good source of calcium and protein, and some types contain probiotics. For example, one ounce of hard cheese contains about 120 calories, 8 grams of protein, 6 grams of saturated fat, and 180 milligrams of calcium. A half-cup of soft cheese like 4% full-fat cottage cheese has about 120 calories, 14 grams of protein, 3 grams of saturated fat, and 80 milligrams of calcium.
Cheese also contains a small amount of vitamin D, which helps the body absorb calcium. Cheddar, a semi-hard cheese, is rich in protein and calcium and is a source of vitamin K2, which is important for heart and bone health. It helps prevent calcium from accumulating in the walls of the arteries and veins, reducing the risk of heart disease.
Goat cheese is another example of a cheese that is a good source of protein. It contains 6 grams of protein per ounce, in addition to 8 grams of fat and 103 calories. Goat cheese is also easier to digest than cheeses made from cow's milk due to its lower lactose content and different protein composition.
Blue cheese is also a nutritious option, providing 4.5 grams of protein per slice (21 grams). It is also a good source of calcium, which is necessary for optimal bone health.
While cheese can be a healthy snack and a good source of protein, it is important to consume it in moderation as it is high in saturated fat and sodium. It is also worth noting that full-fat cheese is associated with greater long-term weight gain, while low-fat cheese is associated with less weight gain.
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Some cheeses are keto-friendly, like goat cheese, blue cheese, and cheddar
Cheese is a low-carb food, making it a smart choice for those following keto or other low-carb diets. Most natural cheeses contain less than one gram of carbohydrates per serving, and some have none at all. Cheese is also a great source of protein and can be a healthy snack.
Blue cheese is another keto favourite, with 74 calories, 0.5 g of carbs, 4.5 g of protein, and 6 g of fat per slice (21 g). It's a great source of flavour and can be added to salads, blended into a dip, or made into a sauce.
Sharp cheddar varieties are a good choice for keto, as they have a bigger dose of flavour. A ¾-oz slice of sharp cheddar contains 86 calories, 7 g of fat, 0.4 g of carbs, and 5 g of protein. Cheddar has one of the biggest impacts calorically, but that reflects its high value in a ketogenic eating program.
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Cheese is low-carb, typically under 1 gram of carbs per serving
Cheese is a beloved food worldwide, but its nutritional value is often questioned. While it is generally considered a healthy food, some people may want to cut down on their cheese consumption due to its high-fat content or because they are following a low-carb diet.
Cheese is naturally low in carbohydrates, with most types containing less than 1 gram of carbs per serving. This makes cheese a smart choice for those following a keto or other low-carbohydrate diets. The keto diet, for example, is a high-fat, moderate-protein, and low-carb diet that aims to change the body's fuel source from burning carbohydrates to burning fat. Cheese is a perfect fit for this diet as it is high in fat and protein while being low in carbs.
Some cheeses have even lower carb content than others. Aged cheeses, for example, have less lactose and, therefore, fewer carbs. Goat cheese, feta cheese, and Swiss cheese are also excellent choices, with virtually no carbohydrates per 1-ounce serving. Blue cheese is another good option, with only 0.2-0.7 grams of carbs per 1-ounce serving. These low-carb cheeses can be enjoyed on their own, as a topping, or as part of a main dish.
In addition to being low in carbs, cheese is also a great source of protein and other nutrients. Studies have shown that regularly consuming dairy fat found in cheese is associated with a reduced risk of heart attacks. The presence of vitamin K2 in cheese may be a key factor in its cardioprotective benefits, as it has been linked to a decreased risk of heart disease. Cheese made from grass-fed dairy is also a great source of conjugated linoleic acid (CLA), which has been found to significantly inhibit cancer and tumors.
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Aged cheeses have the lowest carb content, as they contain less lactose
Cheese is a beloved food worldwide, but its nutritional value is often questioned, especially regarding carbohydrates. Most natural cheeses contain less than one gram of carbohydrates per serving, making them a great option for low-carb diets. The body breaks down carbohydrates into simple sugars, primarily glucose, which serves as its preferred energy source.
Cheese, however, is unique in that it contains very little sugar or starch, making it naturally low in carbs. This is because cheese is typically aged or fermented, and the aging process reduces lactose, a type of sugar found in dairy products. As a result, aged cheeses have the lowest carb content, as they contain less lactose.
Some cheeses, such as goat, feta, Parmesan, and Swiss, are known for their low-carb profiles. For example, goat cheese, made from goat's milk, has a mild taste and is high in B vitamins while containing zero carbs in a 1-ounce serving. Feta cheese, made from goat's or sheep's milk, also has virtually no carbohydrates per 1-ounce serving and offers several nutrients like calcium and vitamin B12.
Other cheeses with low carb content include blue cheese, with only 0.2-0.7g per 100-gram serving, and cheddar cheese, with 1 gram of carbs per 1-ounce serving. These low-carb cheeses are popular among those following keto or other low-carb diets as they can add flavour and variety to meals without sacrificing taste.
While cheese can be a healthy addition to a nutritious diet, it is important to remember that not all cheeses are created equal. Some cheeses, such as cottage cheese, brie, processed cheese, and ricotta, are considered off-limits or to be avoided on keto diets due to their high carb content. Additionally, highly processed cheeses like canned or spray cheese should be consumed with caution as they may lead to inflammation.
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Dairy fat in cheese is associated with a reduced risk of heart attacks
Dairy fat in cheese has been associated with a reduced risk of heart attacks. While saturated fat in dairy products can increase low-density lipoprotein (LDL) cholesterol, which is a risk factor for heart disease, recent studies have found that dairy fat intake does not directly correlate with a higher risk of cardiovascular disease.
In a study of over 4,000 adults in Sweden, researchers found that those with higher levels of dairy fat intake biomarkers had a lower risk of cardiovascular disease compared to those with lower intake levels. This finding was further supported by comparable studies involving almost 43,000 people in the US and the UK. Additionally, a 2023 review of more than 1,400 participants found little evidence that higher dairy intake, including full-fat dairy, increased blood pressure or cholesterol levels.
Fermented dairy products, such as cheese and yogurt, have been found to be particularly beneficial for heart health. These products contain active cultures that support healthy bacteria in the gut, helping to manage cardiovascular risk factors, lower blood glucose, and regulate insulin levels. A 2019 study suggested that fermented dairy foods may also help reduce weight gain, lower body fat, and decrease the risk of cardiovascular disease and type 2 diabetes.
While the majority of scientific studies support the link between limiting saturated fat intake and reducing the risk of cardiovascular illness, the latest research suggests that dairy fat may be an exception. This new evidence adds to the growing body of knowledge about the complex relationship between nutrition and cardiovascular health. However, it is important to note that the overall dietary pattern and lifestyle factors also play a significant role in maintaining heart health.
Cheese is a low-carb food, typically containing under 1 gram of carbohydrates per serving. This makes it a popular choice for those following keto or other low-carbohydrate diets. Lower-carb cheese options include goat cheese, feta, Parmesan, and Swiss cheese. However, when paired with starches like pasta, rice, or bread, the carb count can quickly increase. Cheese is also a good source of protein and can be a healthy snack option.
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Frequently asked questions
Yes, cheese is naturally low in carbs, typically under 1 gram per serving, so it's a smart choice for those following keto or other low-carb diets.
Lower-carb cheeses include goat, feta, Parmesan, Swiss, blue cheese, and cheddar.
Studies show that regularly consumed dairy fat is associated with a reduced risk for heart attacks. The vitamin K2 in cheese may also impede the spread of various cancers, including prostate cancer.
Cheese is high in saturated fat, so it should be eaten in moderation.
