Frederic Melton
The ketogenic diet, or keto diet, is a high-fat, moderate-protein, and low-carb diet that uses natural body chemistry changes to induce weight loss. While cheese is not off-limits on the keto diet, not all cheeses are created equal. Some cheeses are keto-friendly, while others are not due to their nutrient ratios and level of processing. Cheeses with zero carbs include goat cheese, Parmigiano Reggiano, and blue cheese. Other cheeses with very low carb counts include cheddar, gouda, mozzarella, and cream cheese. Cheeses to be avoided on the keto diet include cottage cheese, ricotta, and processed cheeses such as American cheese and spray cheese.
Cheeses with no or low carbs
| Characteristics | Values |
|---|---|
| Goat Cheese | 0 carbs, 8 grams of fat, 6 grams of protein, 103 calories per ounce |
| Parmigiano Reggiano | 0 carbs, 8 grams of fat, 6 grams of protein, 100 calories per ounce |
| Blue Cheese | 0.5-0.6 grams of carbs, 6 grams of fat, 4.5 grams of protein, 74 calories per slice (21 grams) |
| Cream Cheese | 1 gram of carbs, 8 grams of fat, 2 grams of protein, 84 calories per ounce |
| Cheddar | Less than 1 gram of carbs, 9 grams of fat, 7 grams of protein, 114 calories per ounce |
| Gouda | 1 gram of carbs, 8 grams of fat, 7 grams of protein per ounce |
| Mozzarella | 0.6 grams of carbs per ounce |
| Gruyère | 9 grams of fat, 8 grams of protein |
| Swiss | High in fat and protein |
| Cottage Cheese | 4.5 grams of carbs per 1/2 cup serving; 5 grams of carbs per 1/2 cup serving of full-fat cottage cheese |
| Ricotta | 8.85 grams of carbs per 1/2 cup serving of whole milk ricotta; 9.48 grams of carbs per 1 cup serving of 2% cottage cheese |
| American Cheese | 2 grams of carbs per slice |
| Spray Cheese | 2 grams of carbs per ounce |
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What You'll Learn
- Goat's cheese has no carbs and is keto-friendly
- Blue cheese is a good low-carb option, with 0.6g of carbs per ounce
- Parmesan is a keto-friendly cheese with zero grams of carbs
- Full-fat cream cheese is keto-friendly, with 1g of carbs per ounce
- Cheddar is keto-approved, with less than 1g of carbs per ounce
Goat's cheese has no carbs and is keto-friendly
The ketogenic diet, or keto diet, is a high-fat, moderate-protein, and low-carb diet. The goal is to change the body's biochemistry and induce weight loss. Cheese is not off-limits on the keto diet, but some varieties are better than others.
Goat cheese, also known as chevre, is a keto-friendly cheese with zero carbs. It is made from goat's milk and has a creamy, tart flavour that is sometimes described as gamy or earthy. Goat cheese is also lower in lactose than cheeses made from cow's milk, making it easier to digest. It is a good source of healthy fats and protein, with one ounce (28 grams) providing 9 grams of fat and 7 grams of protein.
Goat cheese is a versatile ingredient that can be added to salads, casseroles, and omelettes. It can also be used as a spread or in appetizers, such as on a thick slice of cucumber with smoked salmon or turkey. When following a keto diet, it is important to prioritise high-fat foods to make up for the calories missed from restricting carbs. Goat cheese is an excellent source of healthy fats and can be a great addition to a keto diet.
Other keto-friendly cheeses include cheddar, gouda, blue cheese, and cream cheese. These cheeses have a suitable high-fat and low-carb content. Cheeses to avoid on the keto diet include cottage cheese, ricotta, and highly processed varieties, as these tend to have higher carb counts.
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Blue cheese is a good low-carb option, with 0.6g of carbs per ounce
Blue cheese is a good option for those seeking a low-carb cheese. With just 0.6 grams of carbohydrates per ounce, it is a flavorful addition to a variety of dishes. Blue cheese has a sharp and salty taste, making it a tasty choice for salads, dips, sauces, and even snacks. Its complex flavor profile comes from its high amount of flavor content, giving it a distinct smell.
Blue cheese is also a popular choice for those following a keto diet, which emphasizes a low-carb, high-fat approach. The keto diet aims to change the body's biochemistry to promote weight loss and uses natural body chemistry changes to achieve this goal. Blue cheese fits well within this dietary framework due to its low-carb and high-fat content.
When selecting blue cheese, it is important to choose high-quality options, preferably from respectable creameries or European producers. Artisanal blue cheeses tend to have higher fat and protein content, with minimal carbs. For example, Gorgonzola, a type of blue cheese, offers approximately 100 calories, 8 grams of fat, 6 grams of protein, and zero grams of carbohydrates per ounce.
In addition to blue cheese, other cheese varieties that are suitable for a low-carb or keto diet include goat cheese, cream cheese, cheddar, Gouda, and Parmesan. These cheeses have a favorable high-fat and low-carb profile, making them good alternatives to consider.
However, it is worth noting that not all cheeses are created equal when it comes to carb content. Cheeses like cottage cheese, ricotta, and American cheese tend to have higher amounts of carbohydrates. Therefore, it is always a good idea to check nutrition labels and pay attention to portion sizes to ensure they align with your dietary goals, especially when aiming for a low-carb diet.
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Parmesan is a keto-friendly cheese with zero grams of carbs
The ketogenic diet, or keto diet, is a high-fat (70 to 80 percent), moderate-protein, and low-carb diet. The goal of this diet is to change the body's biochemistry and induce weight loss. Cheese is not off-limits on the keto diet, but some cheeses are better than others.
In addition to being low-carb, Parmesan is a good source of several essential nutrients. It is high in protein and calcium, which contribute to muscle development and bone health, respectively. It is also a good source of vitamin A, which is important for vision and immune function, and it contains several B-vitamins, including B6 and B12, which are vital for energy production and brain health.
Other keto-friendly cheeses include cheddar, blue cheese, goat cheese, and cream cheese. It is important to note that not all cheeses are created equal, and some cheeses, such as cottage cheese and ricotta, are not as keto-friendly due to their higher carb content.
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Full-fat cream cheese is keto-friendly, with 1g of carbs per ounce
The keto diet is a low-carb, high-fat diet. It involves limiting your daily carbohydrate intake to less than 20 to 50 grams, which can be challenging as even simple fruits like bananas have a carb count of about 27 grams. Instead of using glucose from carbohydrates as fuel, the keto diet forces your body to use ketone bodies, which come from stored fat produced by the liver. This diet is not for the faint of heart and requires strict adherence to reach and maintain ketosis.
Cheese is a popular food among keto dieters as it is naturally high in fat and low in carbs. However, not all cheeses are created equal, and some are better suited for the keto diet than others. When choosing cheese for the keto diet, it is best to opt for full-fat, grass-fed, and high-quality varieties. While softer cheeses like cottage cheese, ricotta, and mozzarella are generally considered healthy, they have higher amounts of carbs and should be consumed in moderation on the keto diet.
Full-fat cream cheese is a keto-friendly option, with only 1 gram of carbs per 1-ounce (28-gram) serving. It also packs 8 grams of fat and 2 grams of protein, making it a great way to increase your fat intake while following the keto diet. Cream cheese is a versatile ingredient that can be used in both sweet and savoury dishes, and it can also be a keto-friendly snack when more fat is needed. However, it is important to check the labels of cream cheese products, as some may contain hidden carbs or other additives.
When it comes to choosing the best keto-friendly cheeses, harder cheeses like cheddar, parmesan, and gouda tend to have the lowest carb count. For example, cheddar has one of the biggest impacts calorically, with approximately 114 calories, 9 grams of fat, and 7 grams of protein per ounce. Parmesan, known for its strong flavour, can also be baked into crunchy crisps to replace processed crackers. Goat cheese is another excellent choice for the keto diet, as it contains 0 carbs, 8 grams of fat, and 6 grams of protein per ounce.
In summary, full-fat cream cheese is a keto-friendly option with 1 gram of carbs per ounce. However, when following the keto diet, it is important to consider the overall nutrient profile of cheese, including its fat, protein, and carb content, as well as the quality and processing of the cheese.
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Cheddar is keto-approved, with less than 1g of carbs per ounce
The keto diet is a low-carb, high-fat, moderate-protein diet. It changes your body's biochemistry, encouraging it to burn fat instead of carbohydrates. This process is called ketosis.
Cheese is a popular food for those on the keto diet, as it is high in fat and low in carbs. Cheddar, in particular, is keto-approved, with less than 1g of carbs per ounce. It also has a high-calorie count, with 114 calories per ounce, and a high-fat content, with 9 grams of fat per ounce. Cheddar is a versatile cheese, which can be sliced, cubed, or melted, and has a strong flavour.
Cheddar is a full-fat cheese, and full-fat cheeses are recommended for the keto diet. Low-fat cheeses tend to have lower fat content and higher carb content, which is less suitable for keto. Processed cheeses, such as spray cheese, are also less suitable for keto, as they are highly processed and can lead to inflammation.
Other keto-friendly cheeses include goat's cheese, blue cheese, and parmesan. These cheeses have a high-fat content and low carb content, making them ideal for the keto diet.
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Frequently asked questions
Some cheeses with no carbs include Parmigiano Reggiano, goat cheese, and blue cheese.
The keto diet is a low-carb, high-fat, moderate-protein diet. The goal is to change your body's biochemistry to use fat instead of carbohydrates as its primary fuel source.
Cheeses that are not keto-friendly include cottage cheese, ricotta, and processed cheeses like American cheese and spray cheese.
