Kamil Perry
Cheese is a beloved food worldwide, but with the rise of low-carb diets, many are left wondering whether cheese has carbs. The short answer is that while some types of cheese have low-to-no carbs, others can be surprisingly high. For example, Gjetost, a Norwegian cheese, contains 12.1 grams of carbs per ounce. However, there are several cheeses with very low or zero carbs, including burrata, goat cheese, and blue cheese. The keto diet, a popular low-carb, high-fat diet, includes cheese as a recommended food due to its high-fat content.
| Characteristics | Values |
|---|---|
| Cheese with 0 grams of carbs | Burrata |
| Goat cheese | |
| Blue cheese | |
| Brie | |
| Cheeses with very low carbs | Provolone |
| Muenster | |
| Cheddar | |
| Parmesan | |
| Swiss | |
| Gouda | |
| Feta | |
| Romano | |
| Mozzarella | |
| Gorgonzola | |
| Cream cheese | |
| Cottage cheese | |
| Gjetost |
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What You'll Learn
- Goat's cheese has virtually zero carbs and is keto-friendly
- Blue cheese has 0.5-0.7g of carbs per serving and is a good low-carb option
- Parmesan has 0.7-0.9g of carbs per serving and is a popular low-carb cheese
- Feta has virtually no carbs and is a salty, flavourful option
- Cheddar has 0.4-1g of carbs per serving, depending on the variety
Goat's cheese has virtually zero carbs and is keto-friendly
While there's no such thing as a keto-friendly milk, goat's cheese is a great low-carb option. With only 0.12 grams of net carbs per 100g serving, it's a brilliant choice for anyone on a keto diet.
Goat's cheese is also a good source of fat, which is central to the keto diet. It's important to limit your net carb consumption to 20-30g per day to stay in ketosis, and goat's cheese can help you do that. It's also free of non-keto ingredients like sweeteners, highly refined oils, and food additives.
Goat's cheese is a tangy, soft, Mediterranean staple that's made from goat's or sheep's milk. It's also low in lactose, which is great news for anyone who is lactose intolerant or trying to cut down on their lactose intake.
If you're on a keto diet, you might be wondering which cheeses are best to eat. While it's true that cheese is allowed and even encouraged on this high-fat, low-carb eating plan, some cheeses are more keto-friendly than others.
Other cheeses that are low in carbs include feta, blue cheese, Swiss cheese, and Parmesan.
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Blue cheese has 0.5-0.7g of carbs per serving and is a good low-carb option
While some types of cheese contain low to no carbs, others can be surprisingly high. For example, Gjetost, a Norwegian cheese, contains 12.1 grams of carbs per ounce. However, blue cheese is a good low-carb option, with a carb content of between 0.5 and 0.7 grams per serving, depending on the source. This makes it a great addition to a meal or snack, especially for those on a keto diet.
Blue cheese has a sharp and salty taste, making it a flavorful addition to many dishes. It can be added to salads, used as a dip, or blended into a sauce for meat or pasta. It also pairs well with crackers, fruits, and vegetables, and can be used in chilli, stews, or hot sandwiches.
It is worth noting that different brands and types of cheese (low-fat, reduced fat, whole milk, etc.) will have varying nutritional carbohydrate counts, so it is always good to check the label.
Blue cheese is not the only low-carb option. Other cheeses with low carb content include goat's cheese, feta, Swiss cheese, and cheddar.
Cheese is a healthy, nutrient-dense food with numerous clinically studied health benefits. A 2013 meta-analysis found that low-carb, high-fat diets can be clinically effective for combating various disorders, including metabolic syndrome, type 2 diabetes, and heart disease.
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Parmesan has 0.7-0.9g of carbs per serving and is a popular low-carb cheese
While some cheeses are considered to have low-to-no carbs, others can be surprisingly high. For example, Gjetost, a Norwegian cheese, contains 12.1 grams of carbohydrates per ounce. However, there are plenty of cheeses that are suitable for low-carb diets, such as keto.
Parmesan cheese is a popular low-carb option. It has a sharp, salty flavour and can be eaten cubed or grated, making it a versatile topping. A 1-ounce serving of hard Parmesan cheese contains 0.9 grams of carbohydrates, while 1 tablespoon (roughly 0.3 ounces) of grated Parmesan contains 0.7 grams of carbs. Parmesan is a good source of calcium and cardioprotective peptides. It can be added to salads, pasta, or crackers.
Other cheeses with low carbohydrate content include goat's cheese, feta cheese, Swiss cheese, cheddar, blue cheese, and Gouda. These cheeses can be incorporated into low-carb meals and snacks, providing flavour and nutrients while keeping within daily carb goals.
It is important to note that the carbohydrate content of cheese can vary depending on the brand and type (low-fat, reduced-fat, whole milk, etc.). Therefore, it is always recommended to check the nutrition label of a specific product to get an exact breakdown of its carbohydrate content.
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Feta has virtually no carbs and is a salty, flavourful option
Feta cheese is a popular ingredient in Mediterranean cuisine, packed with nutrients and flavour. It is made from goat's or sheep's milk, which can make it easier on the stomach for those who have trouble with cow's milk cheese.
Feta has a rich, tangy taste and a salty, sharp flavour. It is often crumbled or cubed, and it goes a long way in terms of adding flavour to dishes. It is a good source of protein, with 19.71g per 100g, and it also provides a decent amount of calcium, which is vital for bone health, and B vitamins, which are essential for energy production and cognitive function.
Feta contains very few carbohydrates, with 5.58g of net carbs per 100g serving. This equates to 0.558g of carbs per 10g, so it is a great option for those on a low-carb or ketogenic diet. However, it is important to note that feta is high in fat, with 21.5g of fat per 100g, and it also contains a considerable amount of sodium, with 1034mg per 100g. Therefore, it should be consumed in moderation as part of a balanced diet.
Feta is a versatile cheese that can be used in a variety of dishes. It is often used in Mediterranean-style salads, such as a Greek salad with tomatoes, cucumbers, and olives, or a spinach and feta stuffed chicken breast. It can also be melted into a keto-friendly cauliflower gratin or used as a topping on bread or other side dishes.
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Cheddar has 0.4-1g of carbs per serving, depending on the variety
While some cheeses contain low to no carbs, others can be surprisingly high in carbs. Specialty cheeses, for example, often contain additional ingredients such as wine, fruit, or chocolate, which can alter the carb count. Gjetost, a Norwegian cheese with a caramel-like flavour, contains 12.1 grams of carbs per ounce.
Cheddar cheese, a popular variety, typically has a carb content of around 0.4-1 gram per serving, depending on the specific type and brand. A 3/4-oz slice of sharp cheddar, for instance, contains 0.4 grams of carbs, while a 1-ounce serving of regular cheddar has 1 gram. Cheddar's versatility stems from its range of flavours, from mild to sharp, as well as its low melting point, making it suitable for various dishes.
When selecting cheese for a low-carb or keto diet, it's important to read the labels and choose full-fat, naturally produced varieties over processed options. Keto-friendly cheeses include goat cheese, cream cheese, Parmesan cheese, and others. Goat cheese, for example, has zero carbs and is easier to digest due to its lower lactose content. Cream cheese, with 1 gram of carbs per ounce, offers a good balance of fat and protein. Parmesan cheese, whether grated or cubed, provides a sharp, salty flavour and contains 0.7 grams of carbs per tablespoon or 0.9 grams per ounce.
In addition to cheddar, other keto-friendly cheeses include Gouda, blue cheese, and mozzarella. Gouda, a slightly sweet and creamy cheese, has 1 gram of carbs per ounce. Blue cheese, known for its strong flavour, adds a punch to salads, dips, or sauces, and contains 0.5-0.7 grams of carbs per ounce or slice. Mozzarella, a versatile favourite, pairs well with various dishes and has around 0.6 grams of carbs per ounce.
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Frequently asked questions
There are several cheeses that have very few carbs, but the only cheese that contains 0 grams of carbs is burrata cheese.
Other cheeses that have very few carbs include:
- Provolone cheese
- Brie cheese
- Cheddar cheese
- Parmesan cheese
- Goat cheese
- Blue cheese
- Gouda
The keto diet is a low-carb, high-fat diet that limits carbohydrate intake to less than 50 grams per day. The goal is to reach a state of ketosis, where the body uses fat instead of carbohydrates as its main fuel source.
Some high-fat snacks that include cheese are:
- Cheese crisps, such as Moon Cheese's Oh My Gouda or Whisps' Asiago and Pepper Jack flavors
- Cheese bites dipped in guacamole
- Grated parmesan cheese on a Caesar salad
Some other low-carb foods besides cheese include:
- Milk alternatives made from almonds, coconut, cashews, or flax
- Nutritional yeast
- High-fat foods like oils (butter, lard, coconut, palm, cocoa butter), almonds, walnuts, avocado, seeds, tofu, and olive oil
