Bushra Griffith
The keto diet is a high-fat, moderate-protein, and low-carb eating plan. While cheese is allowed on the keto diet, not all cheeses are created equal. Some varieties are keto-friendly, while others are not. Cheese lovers can indulge in keto-friendly options like Romano, feta, and goat cheese, which are low in carbs and high in fat, making them perfect for the keto diet. However, it's important to remember that overindulging in cheese can lead to weight loss plateaus, so portion control and balancing it with other foods in your diet are crucial.
| Characteristics | Values |
|---|---|
| Cheese type | Romano, Feta, Brie, Parmesan, Goat, Mozzarella, Cottage, Cheddar, Gouda, Asiago, Pepper Jack, Mascarpone, Cream, Ricotta |
| Nutritional qualities | High fat, moderate protein, low carb |
| Calories | Varies depending on cheese type and serving size |
| Carbohydrates | Varies depending on cheese type and serving size |
| Protein | Varies depending on cheese type and serving size |
| Fat | Varies depending on cheese type and serving size |
| Sodium | Varies depending on cheese type and serving size; processed cheese crisps have significantly more sodium |
| Lactose | Soft cheeses have more lactose (a kind of sugar) |
| Serving size | Two to three servings of fat-free or low-fat dairy products for adults, according to the American Heart Association |
| Dairy intolerance | If you can't tolerate dairy, there are dairy-free cheese substitutes |
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What You'll Learn
Full-fat cheese is best
While cheese is allowed on the keto diet, not all cheeses are created equal. The keto diet is a high-fat, moderate-protein, and low-carb eating plan. Therefore, when choosing cheese to eat on a keto diet, it is best to opt for full-fat cheese.
When buying low-carb cheese, it is best to buy whole blocks and slice or shred them yourself. Pre-shredded cheeses often contain added starches to prevent sticking, which will add more carbs to each serving. Soft cheeses may also be less keto-friendly than hard cheeses because they have more lactose, a kind of sugar. Therefore, it is best to choose harder, full-fat cheeses whenever possible and avoid those with added starch or sweeteners.
Some examples of good cheeses to eat on a keto diet include Romano, feta, and brie. Per 1/4 cup of crumbled feta cheese, there are 1.5 grams of carbs, 4 grams of protein, and 6 grams of fat. Brie is also very high in fat, with 8 grams of fat per 1-ounce serving, and has only 0.1 grams of carbs. Romano cheese is also lower in carbs than similar cheeses like Parmesan, with only 1 gram of carbs per 1/4 cup of shredded cheese.
It is important to remember that, while cheese can be a part of a keto diet, it should be consumed in moderation. Cheese is a rich source of fat and calories, and it is easy to overindulge. If you are looking to incorporate cheese into your keto diet, it is recommended to choose stronger-flavoured cheeses so that it is easier to have an appropriate portion size.
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Watch out for hidden carbs
Cheese is a great food option for those on a keto diet as it is usually high in fat, moderate in protein, and low in carbs. However, not all cheeses are created equal, and some contain hidden carbs.
Firstly, it is important to note that some cheeses are higher in carbohydrates than others. For example, feta and certain goat cheeses can be higher in carbs, which may not be ideal for a keto diet. Similarly, cottage cheese is generally considered healthy, but its nutrient profile does not align with the keto diet due to its higher carb content.
Additionally, some processed cheeses may contain hidden carbs. Cheese crisps, for instance, are more processed and can contain added sodium and other additives. Spray cheese is another example of a highly processed cheese that may contain fillers and oils that offer little nutritional benefit.
When choosing cheese for a keto diet, it is crucial to check the nutrition labels and ingredient lists. Avoid cheeses with added sugars, preservatives, or anti-caking agents, as these can contribute to the overall carb count. Opt for full-fat versions of cheeses whenever possible, as they tend to have lower carb content.
Finally, be mindful of your portion sizes. Even low-carb cheeses can contribute to excess calorie intake if consumed in large quantities. Tracking your calories and macros can help ensure you stay within your desired limits.
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Cheese snacks and substitutes
Cheese is allowed on the keto diet, which is a high-fat, moderate-protein, and low-carb eating plan. This is because cheese is relatively low in carbohydrates and has a high-fat content. However, not all cheeses are keto-friendly, and some have a significant number of carbs. Therefore, it is important to be mindful of how much cheese you are consuming and to be aware of the different types of cheese and their nutritional values.
For those who are craving cheese on the go, dehydrated bite-sized pieces of cheese are a delicious solution. These can be dipped in guacamole for a high-fat keto snack. Some brands, such as Moon Cheese, offer a variety with 14g of fat, 1g of carbs, and 11g of protein for 170 calories per 1-oz serving. Another option is Whisps, which offers an Asiago and Pepper Jack flavor with 11g of fat, 1g of carb, and 12g of protein per 150-calorie serving. While these cheese crisps are convenient and tasty, they are more processed and contain higher amounts of sodium, so it is recommended to exercise portion control when consuming them.
When choosing cheese for the keto diet, it is generally recommended to select full-fat varieties whenever possible. Lower-fat cheeses tend to have higher carb counts due to the presence of added starch or sweeteners. Soft cheeses may also be less keto-friendly than hard cheeses because they contain more lactose, a type of sugar. For example, Romano cheese, a hard grater-friendly cheese, is lower in carbs than Parmesan, making it a preferable option for keto diets. Per 1/4 cup of shredded Romano cheese, there are about 1 gram of carb, 9 grams of protein, and 7 grams of fat. On the other hand, Parmesan has about 3.5 grams of carbs, 7 grams of protein, and 7 grams of fat for the same quantity.
Additionally, some specific types of cheese that are suitable for the keto diet include:
- Feta cheese: Per 1/4 cup of crumbled feta, there are 1.5 grams of carbs, 4 grams of protein, and 6 grams of fat.
- Brie cheese: Per 1 ounce, it contains 0.1 grams of carbs, 6 grams of protein, and 8 grams of fat. It is delicious when paired with slices of hard sausage or melted over a frittata.
- Goat cheese (Chèvre Cheese): This cheese has zero net carbs and is keto-friendly.
- Part-skim mozzarella and reduced-fat cottage cheese: These are recommended by Kippen, a registered dietitian, as lower-fat options with fewer calories and less saturated fat.
It is important to remember that while cheese can be a part of a keto diet, it should be consumed in moderation. Overindulging in cheese can lead to an excessive intake of calories and saturated fat. If you find that you are struggling with gastrointestinal side effects, water retention, or weight loss plateaus while on the keto diet, it may be advisable to discuss the role of dairy in your diet with a healthcare professional.
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High-fat, low-carb cheese options
Cheese is allowed and even encouraged on the keto diet, as it is a high-fat, low-carb food. However, not all cheeses are keto-friendly, and some choices are better than others. It is important to monitor your intake and be mindful of the fat content and calories when consuming cheese on a keto diet. Here are some high-fat, low-carb cheese options:
Romano Cheese
Romano cheese is a tasty and grater-friendly option that can be used in various dishes, such as Italian food and salads. It has about 1 gram of carbs, 9 grams of protein, and 7 grams of fat per 1/4 cup serving. This makes it a better choice than Parmesan, which has slightly more carbs.
Feta Cheese
Feta cheese is another excellent choice for keto dieters. It has 1.5 grams of carbs, 4 grams of protein, and 6 grams of fat per 1/4 cup serving. Feta is a versatile cheese that can be used in Mediterranean-inspired salads or crumbled over Greek-style burgers.
Brie Cheese
Brie cheese is known for its high-fat content and delicious, melty texture. It has only 0.1 grams of carbs, 6 grams of protein, and 8 grams of fat per 1-ounce serving. Brie can be enjoyed in many ways, such as with slices of hard sausage or melted over baked egg dishes.
Goat Cheese (Chèvre Cheese)
Goat cheese, also known as Chèvre Cheese, is a keto-friendly option with zero net carbs. It is a good choice for those following a ketogenic diet and looking for a cheese with no added sugar.
Full-Fat Cheese Options
When choosing cheese for a keto diet, it is generally recommended to select full-fat varieties whenever possible. Lower-fat cheeses may have higher carb counts due to added starches or sweeteners. However, it is important to monitor your intake and ensure that your total dietary carbohydrate intake remains low enough to maintain ketosis.
In addition to the cheeses mentioned above, other keto-friendly options include mascarpone, ricotta, and part-skim mozzarella. It is worth noting that some pre-shredded cheeses may have added anti-caking agents or starches that increase the carb count, so shredding cheese at home is often a safer choice.
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Cheese and weight loss
Cheese is a beloved dairy product that is allowed on the keto diet. The ketogenic diet is a high-fat (70 to 80 percent), moderate-protein, and low-carbohydrate eating plan. The goal is to change the body's biochemistry to use fat as fuel instead of carbohydrates, thereby promoting weight loss. Cheese is a suitable food for this diet because it is high in fat, moderate in protein, and low in carbohydrates.
However, not all cheeses are created equal when it comes to their keto-friendliness. Some cheeses are lower in carbohydrates than others. For example, Romano cheese is lower in carbs than Parmesan, with about 1 gram of carbs per 1/4 cup of shredded cheese, while Parmesan has about 3.5 grams of carbs per 1/4 cup. Feta cheese is another good option, with only 1.5 grams of carbs per 1/4 cup. Brie cheese is also very low in carbs, with only 0.1 grams of carbs per 1 ounce, and it is high in fat, making it a good choice for the keto diet.
When choosing cheese for the keto diet, it is best to opt for full-fat varieties whenever possible, as they tend to have lower carb counts. Soft cheeses may be less keto-friendly than hard cheeses because they have more lactose, a type of sugar. Pre-shredded cheeses should also be avoided as they often contain added starches that increase the carb count. Instead, buy whole blocks of cheese and shred them yourself at home.
While cheese is allowed on the keto diet, it is important to practice portion control and not overindulge. Cheese is a rich source of fat and calories, and eating too much can hinder weight loss efforts. The American Heart Association recommends two to three servings of fat-free or low-fat dairy products for adults. If you are a cheese lover, you may need to cut back on dairy or saturated fats in other areas of your diet to maintain balance.
In addition to full-fat cheeses, there are also keto-friendly cheese products on the market, such as dehydrated cheese bites and crisps. These can be a good option for those who crave crunchy-salty snacks. However, it is important to read the labels as these products can be more processed and contain higher amounts of sodium.
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Frequently asked questions
Yes, cheese is allowed on the keto diet. However, not all cheeses are created equal. Some are better than others.
Brie, feta, Romano, goat cheese, and mascarpone are some examples of keto-friendly cheeses. Go for full-fat, higher-fat, or lower-fat cheeses as they are considered low-carb.
Cottage cheese, labneh, and other yogurt cheeses are higher in carbs. Pre-shredded cheeses may also contain added starches, increasing the carb count.
While cheese is allowed on the keto diet, it is best not to overdo it. Cheese is a rich source of fat and calories, so portion control is important. The amount of cheese you eat depends on your fitness goals and existing medical conditions.
