Patrick Oconnell
While there may not be a completely carb-free cheese, there are plenty of low-carb options for those on a ketogenic keto diet. The keto diet is a high-fat, moderate-protein, and low-carb diet, so cheese is a perfect match. Most types of cheese are high in fat, moderate in protein, and low in carbs, but some are more keto-friendly than others. For example, a 1-ounce serving of soft goat cheese has zero carbs, while Swiss cheese has just 0.4 grams of carbs per 1-ounce serving. Other low-carb options include cheddar, gouda, blue cheese, and feta.
| Characteristics | Values |
|---|---|
| Carb-free cheese | Soft goat cheese, feta cheese, Swiss cheese, blue cheese, mozzarella, gouda, cheddar, parmesan |
| High-carb cheese | Gjetost cheese, ricotta cheese, cottage cheese |
| Keto-friendly cheese | Goat cheese, cheddar, gouda, blue cheese, mozzarella, parmesan |
| High-fat cheese | Goat cheese, cheddar, gouda, blue cheese, mozzarella, parmesan |
| Keto diet | Very low-carb diet |
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What You'll Learn
Carb-free cheese for keto
The ketogenic diet, or keto diet, is a high-fat (70 to 80 percent), moderate-protein, and low-carb diet. Keto dieters aim to change their body's biochemistry to lose weight. The diet restricts carbohydrate intake to less than 50 grams per day to maintain ketosis, a state in which the body burns fat instead of carbohydrates as fuel.
Cheese is allowed and even encouraged on the keto diet because it is high in fat, moderate in protein, and low in carbs. However, not all cheeses are created equal, and some are more keto-friendly than others.
Goat cheese, also known as chevre, is an excellent choice for the keto diet. It is creamy, tangy, and made from goat's or sheep's milk. A 1-ounce (28-gram) serving provides 9 grams of fat, 7 grams of protein, and minimal carbs. It is also a good source of B vitamins and low in sodium. Goat cheese is very versatile and can be used in appetizers, salads, casseroles, and omelets.
Other keto-friendly cheeses include:
- Cheddar: A popular yellow cheese with a mild to sharp flavor. A 1-ounce serving of mild cheddar contains 9 grams of fat, 7 grams of protein, and less than 1 gram of carbs.
- Gouda: A slightly sweet and creamy cheese made from cow's milk. It has 8 grams of fat, 7 grams of protein, and only 1 gram of carbs per 1-ounce serving.
- Blue cheese: A sharp and salty cheese that adds flavor to salads, sauces, and meat dishes. A 1-ounce serving has 0.6 grams of carbohydrates.
- Swiss cheese: A sweet and nutty cheese ideal for soups, toast, or crackers. It contains just 0.4 grams of carbohydrates per 1-ounce serving.
- Feta cheese: A salty and flavorful cheese that goes a long way. A 1-ounce serving has virtually no carbohydrates.
- Parmesan cheese: A sharp and salty cheese that can be cubed or grated. A 1-ounce serving of hard Parmesan has 0.9 grams of carbohydrates, while 1 tablespoon of grated Parmesan contains 0.7 grams.
It is important to note that while cheese is a great option for the keto diet, it can be high in sodium and saturated fat. Therefore, it should be consumed in moderation, and naturally lower-fat and lower-sodium cheeses should be chosen when possible. Additionally, keto dieters should be mindful of their total carb intake and choose full-fat, less-processed cheese options to stay within their carbohydrate restrictions.
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Low-carb cheese options
While there may not be a completely carb-free cheese, there are several low-carb options available. Cheese is allowed and even encouraged on the keto diet, a high-fat, moderate-protein, and low-carb eating plan.
Goat cheese, also known as chevre, is a creamy cheese made from goat's milk. It has a tangy, tart flavour and is low in sodium and high in B vitamins. A 1-ounce (28-gram) serving provides 9 grams of fat, 7 grams of protein, and minimal carbs, making it an excellent choice for a low-carb or keto diet.
Blue cheese is another low-carb option. A slice (21 grams) has 74 calories, 0.5 grams of carbs, 4.5 grams of protein, and 6 grams of fat. It is a keto favourite due to its nutritional profile, and its sharp and salty taste makes it a flavourful addition to many dishes.
Swiss cheese is also a good choice for those seeking low-carb options. It is high in protein and contains just 0.4 grams of carbohydrates per 1-ounce serving. This sweet and nutty cheese is a staple in sandwiches and soups, and it can also be melted on toast or crackers.
Other low-carb cheese options include:
- Feta cheese: Virtually no carbohydrates per 1-ounce serving, with nutrients like calcium and vitamin B12.
- Parmesan cheese: A 1-ounce serving of hard Parmesan has 0.9 grams of carbohydrates, while 1 tablespoon of grated Parmesan contains 0.7 grams.
- Cheddar: A ¾-oz slice of sharp cheddar contains 86 calories, 7 grams of fat, 0.4 grams of carbs, and 5 grams of protein.
- Gouda: With 8 grams of fat, 7 grams of protein, and only 1 gram of carbs per 1-ounce (28-gram) serving.
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High-fat, low-carb cheese
While cheese is allowed on most low-carb diets, it's important to remember that not all cheeses are created equal. Some are more keto-friendly than others. The ketogenic diet is a high-fat (70 to 80 per cent), moderate-protein, and low-carb diet.
Goat cheese, or chevre, is a great option for those on a keto diet. It is creamy with a tangy, tart flavour and contains zero carbs per ounce. It is also lower in lactose and higher in B vitamins than other cheeses. Feta is another good option, with virtually no carbs per ounce, and the added benefit of calcium and vitamin B12. Blue cheese is another keto favourite, with 0.5 grams of carbs per slice, or 1 gram per ounce.
Other cheeses that are low in carbs include Swiss cheese, with 0.4 grams of carbs per ounce, and mozzarella, with 0.6 grams of carbs per ounce. Cheddar and gouda are also good options, with less than 1 gram of carbs per ounce.
It is important to note that while cheese can be a part of a healthy, well-balanced diet, it is also high in sodium and saturated fat. Therefore, it is recommended to choose cheeses that are naturally lower in fat and sodium, and to consume cheese in moderation.
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Cheese and weight loss
While cheese is often associated with high fat and calorie content, some types of cheese can be incorporated into a weight loss diet. For instance, the ketogenic (keto) diet is a high-fat, moderate-protein, and low-carb diet that allows for cheese consumption. However, not all cheeses are created equal, and some varieties are more keto-friendly than others.
Cheeses like cheddar, gouda, goat cheese, and blue cheese are considered good choices for the keto diet due to their high-fat, moderate-protein, and low-carb content. For example, a 1-ounce serving of gouda provides 8 grams of fat, 7 grams of protein, and only 1 gram of carbs. Similarly, goat cheese has 9 grams of fat, 7 grams of protein, and minimal carbs per 1-ounce serving. Other low-carb options include Swiss cheese, feta cheese, and parmesan cheese.
On the other hand, some cheeses should be limited or avoided on the keto diet due to their higher carb content. These include cottage cheese, which has around 5 grams of carbohydrates per 100-gram serving, and ricotta cheese, which contains 8.85 grams of carbohydrates per half-cup serving. However, cottage cheese is still recommended by some experts as a weight loss aid due to its high protein and low-calorie content, which can help curb appetite and support lean muscle mass.
While cheese can be a part of a weight loss diet, it is important to consider the overall diet composition and calorie intake. Additionally, the effects of cheese consumption may vary between individuals, and some people may find that removing dairy from their diet leads to quicker weight loss and improved gastrointestinal symptoms. Therefore, it is always advisable to consult with a healthcare professional before making significant dietary changes.
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Carb-free cheese snacks
While there is no such thing as a completely carb-free cheese, some cheeses are extremely low in carbs. Cheese is allowed and even encouraged on the keto diet, a high-fat, low-carb eating plan. The keto diet recommends consuming between 20 to 50 grams of carbohydrates a day, and some cheeses can fit within these restrictions.
Goat cheese, also known as chevre, is a creamy cheese made from goat's milk. It has a tangy, tart, and sometimes earthy flavour. A 1-ounce (28-gram) serving provides 9 grams of fat, 7 grams of protein, and minimal carbs, making it an excellent cheese to enjoy when following a keto diet. Goat cheese is also a great choice because it packs a lot of creaminess and tang into a small portion.
Swiss cheese is another excellent option for a low-carb snack. It is high in protein and contains just 0.4 g of carbohydrates per 1-ounce serving. This sweet, nutty sandwich staple cheese is also ideal for soups, melted on toast, or on top of crackers.
Blue cheese is another cheese with a low carbohydrate content. A 1-ounce serving of blue cheese has 0.6 g of carbohydrates. Consider topping your salad with it, creating a veggie dip, or blending it into a sauce for meat or pasta.
Cheddar is a popular yellow cheese that also has a low carbohydrate content. Varieties range in flavour from sharp to mild, so most people can find a type that suits their taste preferences. Per 1-ounce (28-gram) serving, a mild cheddar cheese provides 9 grams of fat, 7 grams of protein, and less than 1 gram of carbs.
Gouda is a slightly sweet, creamy, yellow-hued cheese made from cow’s milk. With 8 grams of fat, 7 grams of protein, and only 1 gram of carbs per 1-ounce (28-gram) serving, it fits well into the keto diet.
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Frequently asked questions
Yes, there are several carb-free cheeses, including soft goat cheese, feta cheese, and Parmesan cheese.
The ketogenic diet is a very low-carb diet. Cheeses that are high in fat and low in carbs are ideal for this diet. Some of the best cheeses for keto include cheddar, gouda, goat cheese, and blue cheese.
Yes, some cheeses are highly processed and should be avoided on a low-carb diet. These include American cheese and canned or spray cheese. Other cheeses to limit or avoid are cottage cheese, ricotta cheese, and mozzarella cheese.
Cheese is one of the top 10 contributors to sodium in the American diet, so it can be difficult to stay within the recommended limit. Additionally, cheese contains saturated fat, which can have negative health impacts if consumed in excess.
Yes, pairing cheese with keto fruits, berries, or nuts can be a great way to add variety to your diet. You can also make low-carb cheesecake or combine cream cheese with your favorite crust or fruit.
