Is Cheese Keto-Friendly?
Cheese is one of the most popular foods among people following a keto diet. That's because cheese is high in fat and protein - two macronutrients emphasized on the ketogenic diet. However, not all cheeses are created equal when it comes to keto. Certain types of cheese are better options than others.
The ketogenic diet is a very low-carb, high-fat diet. It's designed to get your body into a metabolic state called ketosis, where your body burns fat for fuel instead of carbs. To get into ketosis, carb intake is typically restricted to 50 grams or less per day.
On keto, high-fat dairy products like cheese are encouraged. But you still need to pay attention to the carb content. Some cheeses are higher in carbs than others.
Keto-Friendly Cheeses
Here are some of the best low-carb cheese choices for the keto diet:
Cheddar Cheese
Cheddar cheese is one of the most popular types of cheese in the Western diet. It's high in fat and protein. One ounce (28 grams) typically provides:
- Calories: 113
- Fat: 9 grams
- Protein: 7 grams
- Carbs: under 1 gram
The carb count comes mostly from trace sugars. Some aged cheddar cheeses may contain slightly more carbs since the aging process increases lactose content. Still, the amount remains very low at less than 1 gram of carbs per ounce.
Blue Cheese
Blue cheese is known for its distinctive flavor and aroma. It provides the following nutrients per 1-ounce serving:
- Calories: 100
- Fat: 8 grams
- Protein: 6 grams
- Carbs: under 1 gram
As a soft cheese with added mold cultures, blue cheese does contain slightly more carbs than a hard cheese. Nevertheless, it remains keto-friendly in moderation.
Mozzarella
Mozzarella is a soft, white cheese that originated in Italy. Part-skim, low-moisture mozzarella provides:
- Calories: 85
- Fat: 6 grams
- Protein: 6 grams
- Carbs: 1 gram
Fresh mozzarella contains slightly more carbs at 2 grams per ounce. Both remain excellent high-fat, low-carb options for keto.
Swiss Cheese
Swiss cheese is known for its distinctive, holey appearance. An ounce (28 grams) of Swiss cheese provides:
- Calories: 111
- Fat: 9 grams
- Protein: 8 grams
- Carbs: less than 1 gram
The small amount of carbs come from milk sugar. Overall, Swiss cheese is a nutritious, low-carb choice.
Parmesan Cheese
Parmesan is a hard Italian cheese that's popularly grated over pasta dishes. It's low in carbs, providing:
- Calories: 111
- Fat: 7 grams
- Protein: 10 grams
- Carbs: less than 1 gram
The small amount of carbs occurs naturally from the milk during the cheesemaking process. Because it's an aged cheese, Parmesan contains minimal lactose. It makes a great keto-friendly topping.
Are Low-Fat Cheeses Keto-Friendly?
You'll notice that most low-carb cheeses are also high in fat. That's because cheese is essentially concentrated milk fat.
Some processed low-fat cheeses only have 2 grams of fat per ounce (28 grams). To make them lower in fat, extra moisture is added. Unfortunately, that moisture comes along with extra carbs.
Here are the nutrition stats for low-fat cheddar versus regular cheddar per ounce (28 grams):
- Low-fat cheddar: 49 calories, 2 grams fat, 5 grams protein, 2 grams carbs
- Regular cheddar: 113 calories, 9 grams fat, 7 grams protein, under 1 gram carbs
As you can see, reduced-fat cheddar contains double the amount of carbs compared to regular cheddar. The same applies to other low-fat cheeses like low-fat Swiss and low-fat mozzarella.
If you're following a keto diet, it's best to stick to full-fat cheeses. Otherwise, you may quickly go over your carb limit for the day.
Non-Keto Friendly Cheeses
On the keto diet, it's recommended to stick to cheeses with under 1 gram of carbs per ounce. Here are some cheeses that don't quite meet that criteria:
Cottage Cheese
Cottage cheese is a fresh, soft cheese product. Here's what one serving of 4 ounces (113 grams) contains:
- Calories: 110
- Fat: 2 grams
- Protein: 14 grams
- Carbs: 5 grams
The higher carb count is attributed to the lactose, or milk sugar, that remains in the cheese curds. Most of cottage cheese's carbs come from sugar rather than fat.
Cream Cheese
Cream cheese is a soft, mild-flavored cheese. A 1-ounce (28-gram) serving provides:
- Calories: 101
- Fat: 10 grams
- Protein: 2 grams
- Carbs: 1 gram
The carb count may increase for flavored cream cheeses that contain added sugars. Still, even plain cream cheese is higher in carbs than most other cheeses at 1 gram per ounce.
Ricotta Cheese
Ricotta is an Italian whey cheese that's made from the leftover liquid drained from mozzarella. One ounce (28 grams) of ricotta has:
- Calories: 27
- Fat: 2 grams
- Protein: 3 grams
- Carbs: 1 gram
The carb content is attributed to the lactose left behind in the whey. Opt for part-skim rather than full-fat ricotta to save some carbs.
Goat Cheese
Goat cheese, also called chèvre, is a tangy dairy product. It provides:
- Calories: 75
- Fat: 6 grams
- Protein: 5 grams
- Carbs: 1 gram
The carb count is slightly higher than soft cow's milk cheeses. Still, goat cheese remains reasonably low in carbs.
Halloumi Cheese
Halloumi is a brined cheese that originated in Cyprus. It's often referred to as "grilling cheese" due to its high melting point. Per ounce (28 grams), halloumi provides:
- Calories: 88
- Fat: 6 grams
- Protein: 6 grams
- Carbs: 1 gram
Compared to other brined cheeses, halloumi is significantly lower in sodium and carbs.
Healthy Additions to Cheese Plates
Cheese plates make great keto-friendly snacks or appetizers. Here are some tasty additions:
Nuts
Nuts complement cheese well due to their rich flavors and crunchy textures. Some low-carb options include:
- Walnuts
- Almonds
- Pecans
- Macadamia nuts
- Pistachios
Avoid nuts coated in sugars or honey roasted nuts since they contain added carbs. Stick to plain, raw or dry roasted varieties.
Olives
Salty, briny olives make an excellent accompaniment to a cheese plate. Try green, black or kalamata olives for bold flavor.
Cold Cuts
Roll up cheeses in slices of deli meat for a tasty keto snack. Opt for low-carb options like turkey, roast beef or ham.
Vegetables
Enjoy cheeses with fresh, low-carb vegetables:
- Celery sticks
- Cherry tomatoes
- Radishes
- Cucumbers
For extra flavor, toss vegetables in olive oil and Italian seasoning before serving.
Tips for Adding Cheese to a Keto Diet
Here are some tips on including cheese in a healthy ketogenic meal plan:
- Choose full-fat, low-carb cheeses.
- Read labels and count carbs.
- Weigh portions using a food scale.
- Be mindful of sodium content in processed cheeses.
- Try new varieties like paneer, feta or queso fresco.
Use Cheese to Make Recipes Keto-Friendly
Cheese is a handy ingredient for converting non-keto recipes into low-carb options. For example, add shredded cheese to:
- Omelets
- Egg bakes
- Muffins
- Biscuits
- Casseroles
Melted cheese also makes cauliflower or zucchini more appealing in place of rice, pasta or potatoes.
Try New Cooking Methods
There are many different ways to cook cheeses beyond just eating them plain. Try:
- Baking brie or camembert until ooey-gooey.
- Breading halloumi or mozzarella sticks.
- Frying cheese curds.
- Adding cheeses to chaffles or waffles.
- Topping meatballs or burgers with melted cheese.
Potential Drawbacks of Eating Too Much Cheese
While cheese can be included as part of a healthy keto diet, eating too much may cause some drawbacks. Potential issues include:
- Weight gain - While high-fat, cheese is still calorie-dense. Overdoing portions can lead to excess calories.
- Constipation - Cheese is low in fiber which may worsen constipation, a common side effect of keto.
- Bloating or upset stomach - Some people experience bloating or stomach discomfort from eating too much cheese.
- High cholesterol - Large amounts of cheese may negatively impact blood cholesterol levels.
To prevent adverse effects, stick to a few 1-2 ounce servings of cheese per day as part of a varied keto diet.
Keto-Friendly Cheese Recipes
Here are some delicious keto recipes featuring low-carb cheeses:
Cheesy Cauliflower Gratin
This cheesy casserole makes a comforting low-carb side. It's made with fresh cauliflower florets baked in a creamy cheese sauce.
Halloumi Cheese Chips
Salty, crispy halloumi cheese fried in olive oil makes a great alternative to potato chips when you're craving something crunchy.
Cheese Taco Shells
For a fun way to eat tacos on keto, try baking cheese into taco shells or bowls for a carb-free vessel for taco fillings.
Cheesy Chicken Zucchini Boats
These cheesy boats are made by stuffing chicken, vegetables, and cheese into halved zucchini then baking until melted and delicious.
Cheese Crisps
For easy low-carb snacks, bake shredded cheese into crispy crackers. Try cheddar, Parmesan or a blend of cheeses.
The Bottom Line
Not all cheeses are created equal when it comes to keto. Some varieties like cheddar, Swiss, mozzarella and Parmesan make smart choices. Others like cottage cheese, ricotta and reduced-fat cheeses are higher in carbs.
Cheese can be included as part of a healthy keto diet. But portion control is important. Overdoing cheese may cause excess calories, constipation or other issues. For the best nutrition, enjoy cheese as part of a balanced low-carb meal plan.
FAQs
Is all cheese keto-friendly?
No, not all types of cheese are suitable for the keto diet. Soft, fresh cheeses like cottage cheese and ricotta tend to be higher in carbs. The best options are hard, aged cheeses such as cheddar, Parmesan, Swiss, and mozzarella.
Can I eat as much cheese as I want on keto?
It's best to moderate your cheese intake on keto. While cheese is low-carb, eating too much can lead to excess calories, constipation, and potential nutritional imbalances. Stick to 1-2 ounce servings per day as part of a varied low-carb meal plan.
What are the best cheeses for a cheese plate?
Great options for keto-friendly cheese plates include cheddar, Parmesan, Brie, goat cheese, blue cheese, feta, and aged gouda. Pair cheeses with nuts, olives, cold cuts, and low-carb vegetables.
Can I eat low-fat cheese on the keto diet?
It's best to avoid low-fat cheeses on keto as they typically contain added carbs to replace the fat that's removed during processing. Always opt for full-fat cheeses to minimize carbs.
What are easy keto recipes with cheese?
Cheesy cauliflower casseroles, chicken stuffed with cheese, cheese taco shells, chaffles, cheese crisps, and eggs baked with cheese are all easy keto recipes. Melting cheese over non-starchy veggies also adds flavor and fat.