Frederic Melton
Cheese is a staple in many diets, including the ketogenic, or keto, diet, which is a high-fat, moderate-protein, low-carb diet. While some types of cheese have low-to-no carbs, others can be surprisingly high. For example, cottage cheese and ricotta cheese are not keto-friendly due to their relatively high carb content. On the other hand, goat cheese, feta cheese, parmesan cheese, and Swiss cheese are all low-carb options. Additionally, specialty cheeses that include ingredients like wine, fruit, or chocolate will have a higher carb count.
| Characteristics | Values |
|---|---|
| Carbohydrates in cheese | While some types of cheese have low-to-no carbs, others can be surprisingly high. |
| Examples of low-carb cheeses | Goat, feta, Parmesan, Swiss, blue cheese, muenster, and cream cheese |
| Examples of high-carb cheeses | Cottage cheese, ricotta, canned cheese, spray cheese, and American cheese |
| Keto-friendly cheeses | Goat cheese, Parmesan, cream cheese, and sharp cheddar |
| Health benefits of cheese | Cheese contains calcium, protein, and phosphorus. It does not increase the risk of heart attack or weight gain and may even protect against type 2 diabetes. Certain types of cheese, such as blue cheese and Camembert, contain compounds that can reduce inflammation and protect brain health. |
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What You'll Learn
Goat's cheese is a low-carb option
While there are no cheeses that are entirely free of carbohydrates, goat's cheese is a low-carb option. In fact, a 1-ounce serving of soft goat's cheese has zero carbs. This makes it a great choice for people following a low-carb or ketogenic diet.
Goat's cheese is also a good source of calcium, phosphorus, copper, and vitamins A, B2, and B3. It is rich in probiotics, which are good for gut health, and its high levels of medium-chain fatty acids can contribute to improved metabolism. Goat's cheese is also lower in lactose than cow's milk, making it a better option for those with lactose intolerance.
Goat's cheese has a creamy, distinct flavor and comes in a wide variety of textures, from soft and spreadable to salty and crumbly. It is also known for its light digestibility due to the composition of fats and proteins it contains.
In addition to goat's cheese, other low-carb cheese options include feta, Parmesan, and Swiss cheese. These cheeses can be enjoyed sliced or cubed on their own or as a topping or ingredient in a main dish.
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Feta cheese has zero carbs
Feta cheese is a traditional Greek cheese made from sheep and goat's milk. It has a soft, crumbly texture, a salty flavour, and a slight tang. Feta is a good source of calcium, protein, and essential vitamins, but it also contains high amounts of sodium and saturated fat, so it should be consumed in moderation.
Feta cheese is also a good source of B vitamins, calcium, and phosphorus, all of which have been proven to promote bone health. In addition, feta contains probiotics, which may aid gut health and support the immune system. Test-tube studies have shown that the bacteria and yeast strains in feta can survive extreme conditions in the gut, providing potential health benefits.
Feta cheese is a versatile ingredient that can be used in a variety of dishes, from salads to pizzas. Its salty flavour pairs well with sweet vegetables such as beets, tomatoes, and fennel. Feta can also be used as a topping or added to main dishes. However, it should be noted that feta cheese is high in sodium and saturated fat, so it should be consumed in moderation as part of a balanced diet.
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Parmesan is a popular low-carb topping
While cheese is often included in a keto diet, not all cheeses are created equal. Some cheeses are better choices than others, depending on their typical serving size or processed ingredient content.
You can also make Parmesan crisps by baking little piles of grated Parmesan for 8 minutes. These crisps can be used as a snack, in place of crackers, or as a garnish for various dishes. They can also be used as a crunchy element on any dish, such as salads, pasta, or risotto, or as a garnish on soup.
Chicken Parmesan is another popular low-carb dish. It is a gluten-free, high-protein, and keto-friendly dish that can be baked in the oven. The chicken is coated in a flourless breading and then baked, which cuts down on the prep time. The dish is then topped with marinara sauce and mozzarella cheese and baked until the cheese is melted and bubbly.
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Blue cheese has negligible carbs
Blue cheese is a blue-veined, mould cheese that originated in France. It is believed to have originated in a cave in Roquefort, France, and is available in a handful of varieties, including gorgonzola, stilton, and cambozola. The blue veins in blue cheese are a result of the bacteria Penicillium Roqueforti, which grows within small punctures created on top of the cheese loaves at the beginning of the cheese-ripening process.
Blue cheese is a keto favourite, thanks to its nutritional profile. It is a high-fat, moderate-protein, and low-carb food. It is also a good source of dairy protein, dietary fats, and essential vitamins and minerals, including calcium, phosphorus, potassium, zinc, and vitamin A.
Blue cheese contains between 2900 and 4700 different beneficial bioactive peptides that are created as enzymes break down dairy proteins. These bioactive compounds are likely factors in the numerous studied benefits of blue cheese. For example, a compound called spermidine, found in high concentrations in blue cheese, has been found to provide both cardioprotective and anti-aging properties.
Blue cheese is a versatile cheese that can be enjoyed on its own or as a topping or ingredient in a variety of dishes. It is a popular choice for keto dieters due to its low-carb content and high flavour.
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Cream cheese is keto-friendly
The ketogenic, or keto, diet is a high-fat, moderate protein, low-carb diet that uses natural body chemistry changes to induce weight loss. While some cheeses are highly processed and should be avoided, many keto devotees are enthusiastic about including cheese in their diet. This is because cheese is a good source of fat and flavour, and some varieties have very few carbs.
Cream cheese, in particular, is keto-friendly. Two tablespoons of cream cheese contain only 1.6 g of net carbs, but they also pack 10 g of fat and 1.8 g of protein. This makes it a good option for those following a keto diet, which requires daily calories to be 70% fat, 25% protein, and 5% carbohydrates. Cream cheese is also versatile, and can be used as a spread, a dip, or in keto baking.
However, it is important to monitor consumption. While cream cheese is keto-friendly, it should be consumed in moderation. Practitioners of the keto diet recommend opting for plain, high-fat, or whipped cream cheese, and avoiding flavoured or sweetened varieties, which often contain sugar and additives.
Some good options for keto-friendly cream cheese include Philadelphia cream cheese, which contains 10 grams of fat, 1.8 grams of protein, and only 1.6 grams of carbohydrates per 2-tablespoon serving, and grass-fed or organic cream cheese, which is unprocessed and without additives.
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Frequently asked questions
Yes, some cheeses have no carbs. These include goat cheese, feta cheese, and blue cheese.
Other low-carb cheeses include Parmesan, Swiss, and cheddar.
High-carb cheeses include cottage cheese, ricotta, and American cheese.
The carbs in cheese usually come from lactose. The more a cheese is fermented, the more the lactose breaks down.
