Andy Montoya
The ketogenic diet, or keto diet, is a high-fat, moderate-protein, and low-carb diet. Cheese is allowed and even encouraged on this diet, but some types are more keto-friendly than others. Cheddar cheese is a popular yellow cheese that is commonly consumed in the US and fits perfectly within the keto framework. This is because it has a high-fat content, with 9 grams of fat per 1-ounce (28-gram) serving, and a low-carb content, with less than 1 gram of carbs.
Characteristics and Values of Low-Carb Cheddar Cheese
| Characteristics | Values |
|---|---|
| Carbohydrate content | Less than 1 gram per serving |
| Fat content | 9 grams per 1-ounce (28-gram) serving |
| Protein content | 7 grams per 1-ounce (28-gram) serving |
| Flavor | Ranges from sharp to mild |
| Texture | Fairly low melting point |
| Use cases | Melting on sandwiches, lettuce-wrapped burgers, low-carb bread, and casseroles |
| Calories | Approximately 114 per 1-ounce serving |
| Keto diet suitability | High-fat, moderate-protein, and low-carb, making it a good fit |
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What You'll Learn
Cheddar is keto-friendly
Full-fat, grass-fed, and high-quality cheddars are the best options for the keto diet. These cheddars have a higher caloric impact, with approximately 114 calories per ounce, but this reflects their high value in a keto diet. Cheddar is also an excellent cheese for shredding and baking to create full-flavoured, crispy snacks.
When sourcing cheese for a keto diet, it is important to check the nutrition labels and ingredient lists. Avoid cheeses with added sugars, preservatives, or other additives, as these can contain hidden carbohydrates. Harder cheeses like cheddar and parmesan tend to have the lowest carb count, while softer cheeses like ricotta have higher amounts of carbs.
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Carbohydrate content
Cheddar cheese is often recommended as part of a ketogenic diet, commonly known as a keto diet. This is because it is considered a high-fat, moderate-protein, and low-carb food. The keto diet is a low-carb, high-fat diet often used to promote weight loss. The diet traditionally limits carbohydrate intake to less than 50 grams per day to maintain ketosis, a state in which the body uses fat instead of carbohydrates as its main fuel source.
Cheddar is a popular yellow cheese that ranges in flavour from sharp to mild. 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 carbohydrates. This means it is a good fit for the keto diet.
Harder cheeses like cheddar tend to have the lowest carb count, while softer cheeses like ricotta have higher amounts of carbs. For example, a 1-ounce (28-gram) serving of low-fat cheddar has about 2 grams of fat, while non-fat cheese has no fat. Therefore, it is recommended to stick to full-fat cheese for keto.
Goat cheese is another excellent choice for a keto diet, as it contains 0 carbs and is easier to digest due to its lower lactose content. Blue cheese is also keto-approved, with 8 grams of fat, 6 grams of protein, and 1 gram of carbs per 1-ounce (28-gram) serving. Other keto-friendly cheeses include Gouda, Swiss, Gruyère, and Parmesan.
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Full-fat vs low-fat
Cheddar cheese is a semi-hard cheese that originated in England. It is made from cow's milk and is usually matured for several months. The flavour of cheddar varies from mild to extra sharp. A 1-ounce (28-gram) serving of regular cheddar contains 9 grams of fat, 7 grams of protein, and less than 1 gram of carbs. A 3/4-ounce slice of sharp cheddar contains 86 calories, 7 grams of fat, 0.4 grams of carbs, and 5 grams of protein.
When it comes to full-fat vs low-fat cheddar cheese, there are a few things to consider, especially in the context of a keto diet. The keto diet is a high-fat, moderate-protein, and low-carb diet. It aims to change the body's biochemistry to promote weight loss and force the body to use fat, instead of carbohydrates, as its main fuel source. Therefore, cheese, being a high-fat and low-carb food, is allowed and even encouraged on the keto diet. However, not all cheeses are created equal, and some are better suited for the keto diet than others.
Full-fat cheddar cheese is a better option for the keto diet as it contains more fat, which is essential for achieving ketosis. A 1-ounce serving of low-fat cheddar or Colby cheese has only about 2 grams of fat, compared to the 9 grams of fat in regular cheddar. If your goal is to fuel your body with fat through ketosis, full-fat cheese is the way to go. Additionally, highly processed low-fat cheeses may contain unwanted ingredients such as whey powder, canola oil, added colours, and preservatives.
However, it's important to note that full-fat cheese may have certain health implications. According to the U.S. Dietary Guidelines, products made from whole milk, like full-fat cheese, can raise LDL cholesterol levels due to their high saturated fat content. Elevated LDL cholesterol can lead to an increased risk of heart disease. As a result, eating low-fat dairy is generally recommended to maintain heart health. Low-fat cheeses contain less saturated fat and cholesterol, which can be beneficial for those at risk for heart disease or with other relevant medical conditions.
Ultimately, the decision between full-fat and low-fat cheddar cheese depends on your specific dietary needs and goals. If you are following a keto diet, full-fat cheddar is a better option due to its higher fat content. However, if you are concerned about cholesterol levels and heart health, low-fat cheddar may be a healthier choice. It's always a good idea to consult with a healthcare professional or a registered dietitian to determine which option is most suitable for your individual needs.
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Cheddar's versatility
Cheddar cheese is one of the most popular cheeses in the world. Its versatility in cooking has earned it many fans. Cheddar is a traditional English cheese that originated in the village of Cheddar in Somerset, England, and its production dates back to the 12th century. It is now made in various countries, but the original and most well-known version comes from England.
Cheddar is typically made from cow's milk, although variations using goat's or sheep's milk also exist. It is a semi-hard cheese with a bright orange colour, a sharp but complex flavour, and a rich and creamy texture. The colour of the cheese ranges from white to pale yellow or orange, depending on the addition of food colouring. The orange hue is often derived from the addition of ground annatto seeds, a natural dye. Cheddar is also available in blocks, slices, shredded, or even powdered.
The versatility of cheddar is evident in its many uses. It is commonly used in cooking as it melts well and adds a rich, creamy flavour to dishes such as macaroni and cheese, grilled cheese sandwiches, and cheeseburgers. Its sharp flavour also pairs well with fruits, nuts, and cured meats on cheese boards and platters. Cheddar can be enjoyed in a variety of ways, whether on its own or as part of a recipe.
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Other keto-approved cheeses
While cheddar cheese is a great option for those on a keto diet, there are several other keto-approved cheeses to choose from.
Goat cheese is an excellent choice for keto dieters as it contains zero carbs. It also offers 103 calories, 8 grams of fat, and 6 grams of protein per ounce. Additionally, goat cheese contains less lactose than cheeses made from cow's milk, making it easier to digest.
Blue cheese is another keto-friendly option, with 8 grams of fat, 6 grams of protein, and 1 gram of carbs per ounce. Its unique flavor and creamy texture make it a versatile ingredient that can be added to salads, dips, or sauces.
Gouda is a slightly sweet and creamy cheese that pairs well with keto-friendly snacks. It has a high-fat content and is minimally processed, making it a perfect match for the keto diet.
Cream cheese, especially when sourced from a creamery, is also a good choice for keto dieters. The full-fat version is preferred over lower-fat alternatives due to its higher fat content.
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Frequently asked questions
Regular cheddar cheese is low carb, with less than 1 gram of carbs per 1-ounce (28-gram) serving. However, low-fat cheddars have a lower fat content of about 2 grams of fat per serving, so they are not as keto-friendly.
Other low-carb cheeses include goat cheese, blue cheese, parmesan, gouda, gruyère, and manchego.
Yes, cheeses to avoid on a low-carb diet include cottage cheese, ricotta, and processed cheeses such as American cheese and spray-can cheese.
