Bushra Griffith
Cheese is a beloved food product made from milk that has been curdled and separated into solid and liquid parts. While it is often associated with high-fat content, cheese also contains carbohydrates, albeit in varying amounts depending on the type of cheese. For those on a low-carb or ketogenic diet, the good news is that some cheeses have very few carbs. For example, goat cheese, blue cheese, Swiss cheese, and feta cheese are all low-carb options, with goat cheese having zero carbs per ounce. However, other types of cheese, like canned cheese and American cheese, are highly processed and tend to have higher carb counts. So, when it comes to cheese and carbs, it depends on the variety, but overall, cheese can be enjoyed in moderation as part of a low-carb diet.
Is Cheese Zero Carb?
| Characteristics | Values |
|---|---|
| Carbohydrates in cheese | Vary depending on the type of cheese |
| Zero-carb cheese options | Goat cheese, feta cheese, blue cheese, Swiss cheese, cream cheese, gouda, cheddar, parmesan |
| Low-carb cheese options | Midnight Moon, brie |
| High-carb cheese options | American cheese, canned cheese, spray cheese |
| Keto-friendly cheese options | Goat cheese, blue cheese, cream cheese, parmesan cheese, cheddar, gouda |
| Nutritional benefits of cheese | High in protein, calcium, vitamins, probiotics |
| Negative health impacts of cheese | May raise LDL cholesterol levels, inflammation, heart disease, cancer, high blood pressure |
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What You'll Learn
Goat cheese has zero carbs
Goat cheese, a tangy, soft, Mediterranean staple, has zero carbs per 1-ounce serving. This makes it an excellent choice for people on a low-carb or ketogenic diet. Goat cheese is made from goat's or sheep's milk and is mild-tasting, low in sodium, and high in B vitamins. It also has less lactose than cow's milk, making it easier to digest.
Goat cheese has been consumed in the Mediterranean region for thousands of years and remains a popular ingredient in dishes from Greece, Italy, and other neighbouring countries. Historians believe that goat cheese may have been one of the earliest types of cheese produced, as goats were among the first domesticated animals.
In addition to its low-carb content, goat cheese offers several health benefits. Recent studies have shown that it may improve heart health, boost the immune system, and aid in weight loss. It is also a good source of calcium and vitamin B12.
When following a keto diet, it is important to remember that not all cheeses are created equal. Some cheeses are more keto-friendly than others. For example, cream cheese, goat cheese, Parmesan cheese, and Swiss cheese are all good choices for a keto diet, while canned or spray cheese should be avoided due to their high processing and low nutritional value.
Overall, goat cheese is a tasty and nutritious option for those looking to reduce their carb intake or follow a keto diet.
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Blue cheese is low-carb
Blue cheese is a low-carb option for snacking or topping your favourite dishes. A single slice (21 grams) of blue cheese contains 74 calories, 0.5 grams of carbohydrates, 4.5 grams of protein, and 6 grams of fat. This makes it a keto favourite, as it fits the diet's high-fat, moderate-protein, and low-carb requirements.
Blue cheese is a unique cheese made using cultures of a specific type of mould to develop a deep flavour and creamy texture. Its nutrient profile makes it a good addition to a keto meal or snack when you need more fat. Blue cheese is also a great source of calcium, which can help meet your recommended daily intake.
Blue cheese's sharp and salty taste can be a flavourful addition to many types of main and side dishes. Consider topping your salad with it, creating a veggie dip, or blending it into a sauce for meat or pasta. This creamy charcuterie board favourite pairs nicely with crackers, vegetables, and fruits. It can also be used in chilli, stews, or hot sandwiches.
While blue cheese is a low-carb option, it is important to note that not all blue cheeses are the same. Artisanal selections and those made by respectable creameries, as well as many European varieties, tend to have higher fat and protein content and minimal carbs. On the other hand, canned and processed cheeses should be avoided due to their high carb content and the presence of additives and preservatives.
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Canned cheese is highly processed
Cheese is allowed and even encouraged on a keto diet, a high-fat, low-carb eating plan. However, not all cheeses are created equal, and some are more processed than others.
Canned cheese is an example of a highly processed cheese product. By law, it only has to be 51% actual cheese, with the rest consisting of reconstituted dairy proteins, artificial emulsifiers, and toxic seed oils. These extra ingredients are added to change the flavour and texture of the cheese, making it creamier and more consistent. They also act as preservatives, allowing canned cheese to last longer on the shelf and sit at room temperature indefinitely. While this may be convenient for grocers and distributors, it also means that canned cheese is less nutritious than unprocessed cheese.
Other examples of highly processed cheeses include American cheese and spray cheese, which are often made from low-quality dairy products and contain stabilizers, fillers, and oils that provide little nutritional benefit. These processed cheeses are also less flavoursome than unprocessed cheeses, as the production process limits the range of flavours that can be achieved.
To avoid highly processed cheeses, it is best to stick to traditional cheeses such as a block of Cheddar that you can slice yourself. While all cheese can be considered processed to some degree, unprocessed or minimally processed cheese contains no added ingredients and has been little altered from its natural state.
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Cream cheese is keto-friendly
Cheese is allowed and even encouraged on the keto diet, a high-fat, moderate-protein, and low-carb eating plan. While not all cheeses are created equal, some cheeses are keto-friendly and can be incorporated into your keto meals to add flavour and texture. One such cheese is cream cheese.
However, it is important to monitor your consumption of cream cheese to ensure you do not exceed your daily macros. While cream cheese, in whole form, is keto-friendly, some varieties may not be suitable for the keto diet. Keto practitioners should opt for plain, high-fat, and whipped cream cheese and avoid flavoured or sweetened cream cheese products that contain sugar and additives. The best type of cream cheese to consume on the keto diet is grass-fed or organic cream cheese, which is unprocessed and without additives.
Cream cheese is incredibly versatile and can be used as a spread on keto-friendly crackers or as a dip for vegetables. It is also great for keto baking and is a classic in keto cheesecake, brownies, and fat bombs. Cream cheese can also be used in savoury dishes, such as chicken and pepper dishes, and as a replacement for butter in keto-friendly pancakes.
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Parmesan is high in protein
Cheese is allowed and even encouraged on the keto diet, which is a high-fat, low-carb eating plan. While most cheeses contain carbohydrates and calories, they can still work for a keto diet. For example, goat cheese, blue cheese, and Swiss cheese are all low-carb options.
Parmesan is a dense, dry, and hard cheese that contains a lot less water than softer cheeses like mozzarella. It is famously known as the King of Cheese and has a unique umami flavor. Parmesan is loaded with nutrients and is a great source of calcium and protein. According to WebMD, Parmesan has 38 grams of protein per 100 grams. This means that Parmesan has a high protein-calorie ratio when compared to other foods. Additionally, Parmesan's calcium and protein are highly bioavailable, meaning that the body can absorb and break them down efficiently.
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Frequently asked questions
No, not all cheeses are zero-carb. However, some have very low levels of carbohydrates, such as goat cheese, which has zero carbs per ounce.
Some examples of low-carb cheeses include:
- Blue Cheese: 0.5-0.7 grams of carbs per ounce
- Swiss Cheese: 0.4-0.59 grams of carbs per ounce
- Parmesan Cheese: 0.7-0.9 grams of carbs per ounce
- Cream Cheese: 1 gram of carbs per ounce
- Feta Cheese: Virtually zero carbs per ounce
- Cheddar Cheese: 1 gram of carbs per ounce
Cheese is a great source of protein and can be incorporated into a low-carb diet in many ways. Some ideas include:
- Pairing cheese with keto fruits, berries, and crackers (made with keto flour)
- Making a low-carb cheesecake or fat bombs combining cream cheese with a crust/fruit
- Adding cheese to low-carb beans for chili
- Using cheese as a taco shell, sauce, or chips
