Andy Montoya
The ketogenic diet, or keto diet, is a low-carb, high-fat, and moderate-protein diet. It is designed to change the body's biochemistry and encourage weight loss. The keto diet is based on eating foods that are high in fat and protein, such as meat, fish, oils, nuts, seeds, and some dairy products. Cheese is a great option for those on the keto diet as it is high in fat, moderate in protein, and low in carbs. However, not all cheeses are created equal, and some are better suited for the keto diet than others.
| Characteristics | Values |
|---|---|
| Carbohydrates per 1-ounce serving | 0.3 g (Muenster cheese), 0.4 g (Swiss cheese), 0.5 g (Blue cheese), 0.6 g (Mozzarella cheese), 0.7 g (Parmesan cheese), 1 g (Cream cheese), 1 g (Gouda), 1 g (Cheddar), 7 g (Cottage cheese) |
| Carbohydrates per 1-tablespoon serving | 0.7 g (Parmesan cheese) |
| Carbohydrates per 1 slice | 0.5 g (Blue cheese) |
| Carbohydrates per 1/2-cup serving | 5 g (Cottage cheese), 8.85 g (Ricotta cheese) |
| Carbohydrates per 1 cup serving | 9.48 g (Cottage cheese) |
| Fat per 1-ounce serving | 8 g (Gouda), 8 g (Blue cheese), 9 g (Goat cheese), 9 g (Cheddar), 14 g (Cottage cheese) |
| Fat per 1-ounce serving (commercial cheese crisps) | 14 g |
| Protein per 1-ounce serving | 7 g (Mozzarella cheese), 7 g (Gouda), 7 g (Goat cheese), 7 g (Cheddar), 14 g (Cottage cheese) |
| Protein per 1-ounce serving (commercial cheese crisps) | 11 g |
| Calories per 1-ounce serving | 84 (Blue cheese), 90 (Gouda), 103 (Goat cheese), 140 (Cheddar), 170 (commercial cheese crisps) |
| Calories per 1 slice | 74 (Blue cheese) |
| Calories per 1-tablespoon serving | 21 (Parmesan cheese) |
| Calories per 1/2-cup serving | 114 (Cottage cheese) |
| Calories per 1 cup serving | 188 (Cottage cheese) |
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What You'll Learn
Goat's cheese
Goat cheese, also known as chèvre, is a popular alternative to cheese made from cow's milk. It is made using a similar coagulation and separation process as cheese made from cow's milk, but differs in nutrient content and digestion. Goat cheese is a good source of selenium, an essential trace mineral more often found in seafood, as well as calcium, vitamin B2, and healthy fats.
Goat cheese is an excellent choice for those following a low-carb diet, such as the keto diet, as it contains 0 carbs per ounce (28 grams). In comparison, a 1-ounce serving of mild cheddar cheese provides 9 grams of fat, 7 grams of protein, and less than 1 gram of carbs. The fatty acids in goat cheese are metabolized faster than cow's cheese, which can help with weight loss by making people feel less hungry and eat less overall.
Goat cheese has a creamy, distinct, and earthy flavor, and is available in many forms, including fresh cheese logs, aged cheddar, and even brie. It is also a hypoallergenic alternative for those allergic to cheese made from cow's milk. Goat cheese is also lower in lactose, a natural sugar in dairy, which makes it easier to digest.
Goat cheese can be used in a variety of recipes, such as appetizers, salads, casseroles, and omelets. It can be eaten as a spread, a topping, or a side in many dishes. However, it is not particularly good for melting, so it should not be used in recipes that require melted cheese.
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Blue cheese
A standard slice of blue cheese (21 grams) contains approximately 74 calories, 0.5 grams of carbohydrates, 4.5 grams of protein, and 6 grams of fat. This makes it a good choice for snacking or adding to meals when you need an extra boost of fat. One ounce (28 grams) of blue cheese will provide you with 84 calories, 8 grams of fat, 1 gram of carbohydrates, and 2 grams of protein, according to the U.S. Department of Agriculture (USDA).
Additionally, blue cheese is a versatile ingredient that can be crumbled or cut to suit your preferences and specific culinary applications. It is worth noting that pre-crumbled blue cheese may contain additives and starches to prevent clumping, so it is generally recommended to prepare your own crumbles as needed. Blue cheese is a popular choice for those following a keto diet, as it satisfies the criteria for a low-carb, high-fat food while also delivering a powerful punch of flavour.
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Cheddar
When purchasing cheddar cheese for a low-carb diet, it is important to choose full-fat varieties as they are more suitable for achieving ketosis. Additionally, grass-fed and high-quality cheddars are recommended to fit within the ketogenic eating program.
In summary, cheddar cheese is an excellent choice for individuals following a low-carb diet, such as keto, due to its nutritional profile, flavour, and versatility in cooking applications.
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Mozzarella
It's important to remember that while mozzarella is a wonderful option for a low-carb diet, it's crucial to not overlook portion control and carb tracking to maintain the desired state of ketosis. In addition, experimenting with other keto-friendly cheeses like cheddar, feta, and goat cheese can bring variety to your meals and offer different nutritional benefits.
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Parmesan
When choosing Parmesan cheese for a low-carb diet, it is important to select a full-fat variety, as low-fat cheeses tend to have a higher proportion of carbohydrates. Additionally, processed cheeses should be avoided as they may contain non-keto ingredients. Instead, opt for natural and minimally processed sources of fat, such as virgin olive oil, MCT oil, and grass-fed butter.
One popular way to enjoy Parmesan cheese on a low-carb diet is by making keto Parmesan crisps or crackers. These are simple to make and only require one ingredient – shredded or grated Parmesan cheese. To make these crisps, simply bake small piles of the cheese in the oven until they are golden brown and crispy. These crisps can be enjoyed as a savoury, cheesy snack or used as crackers for dipping or alongside a sandwich or burger.
In addition to its nutritional benefits, Parmesan cheese is also a good source of flavour. Its salty, nutty taste can enhance the flavour of dishes, making it a versatile ingredient in the kitchen. Parmesan cheese can be grated or shredded and added to various recipes, such as salads, casseroles, or appetizers.
Overall, Parmesan cheese is a great option for those following a low-carb diet. It is low in net carbs, high in fats, and full of flavour, making it a tasty and satisfying addition to meals or snacks.
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Frequently asked questions
Some cheeses that are suitable for a low-carb diet include cheddar, gouda, goat cheese, blue cheese, parmesan, and swiss cheese.
Cheeses that are highly processed or low in fat are generally considered unsuitable for a low-carb diet. This includes cottage cheese, ricotta, and processed cheese.
Cheese crisps, or dehydrated cheese, can be a good substitute for cheese when on the go.
