Is Cheese Keto Friendly? An In-Depth Look
The keto diet has exploded in popularity over the last few years. This very low-carb, high-fat diet helps you get into a state of ketosis, where your body burns fat for fuel instead of carbs. When it comes to the keto diet, cheese is often considered fair game. But is all cheese truly keto friendly? Let's take an in-depth look.
An Overview of the Ketogenic Diet
The keto diet is a very low-carb, high-fat, moderate protein diet. By severely restricting carb intake to around 50 grams per day or less, your body enters a metabolic state called ketosis. In ketosis, your body becomes incredibly efficient at burning fat for energy instead of carbs.
On keto, you'll get about 75% of your daily calories from fat, 20% from protein, and just 5-10% from carbs. Following these macros helps optimize ketone production and fat burning.
Benefits of the keto diet may include:
- Weight loss
- Reduced blood sugar and insulin levels
- Improvements in heart disease risk factors
- Better brain health and function
Plus, many people report feeling less hungry on keto due to the hunger-suppressing effects of fat and ketones.
Why Cheese is Often Considered Keto-Friendly
At first glance, cheese may seem like the perfect keto food. It's high in fat, contains minimal carbs, and is packed with protein. Many types of cheese contain zero grams of carbohydrates per serving.
Plus, cheese is highly satisfying and portable. It can be incorporated into meals or snacks easily to help meet your high-fat needs on a ketogenic diet.
Additionally, cheese contains several nutrients and bioactive compounds that may benefit health:
- Protein for muscle maintenance, satiety and metabolic function
- Calcium, phosphorus and vitamin D for bone health
- Vitamin A for immune function and vision
- Zinc, selenium and vitamin B12 for thyroid hormone production and immunity
- Conjugated linoleic acid (CLA), which may improve body composition
- Natamycin, which has antioxidant and antifungal effects
For these reasons, cheese is often considered a keto staple. Hard cheeses like cheddar, Swiss, Parmesan and Colby jack tend to be very low in carbs.
Factors that Affect Cheese's Keto-Friendliness
Although cheese can certainly fit into a keto diet, not all cheeses are created equal. Here are some factors that affect how keto-friendly a cheese is:
1. Carb Content
One of the main factors determining a cheese's keto compatibility is its carbohydrate content. On keto, carb intake must be kept very low, so high carb cheeses are off the menu.
In general, the softer and fresher a cheese is, the more carbs it contains. This is because soft cheeses usually contain lactose, the milk sugar that even some lactose intolerant people react negatively to. Hard, aged cheeses have little to no carbs.
2. Fat Content
High fat cheeses are ideal for keto, since fat makes up 75% or more of your daily calories on this diet. Try to select cheeses that get over 75% of their calories from fat.
Some examples of high fat cheeses include cheddar, cream cheese, Gouda, Parmesan and Swiss. Watch out for low-fat cheeses, as these are usually higher in carbs from added starch and sugar.
3. Quality
It's best to choose full-fat cheeses made from high-quality whole milk from pasture-raised cows. Avoid low-fat and fat-free cheeses with more fillers and artificial flavors.
Also be wary of processed cheeses. Make sure to read labels and select cheeses without added questionable ingredients like cornstarch, MSG, propylene glycol, and artificial colors.
5 Best Cheeses for the Keto Diet
Keeping the carb content, fat content, and quality in mind, here are 5 of the best cheese options for keto:
1. Cheddar Cheese
Cheddar is a semi-hard, cow's milk cheese. Sharp cheddar tends to be aged longer, giving it a stronger flavor. Cheddar is low in carbs and lactose, but high in protein and calcium.
One ounce (28 grams) of cheddar cheese provides (1):
- Calories: 113
- Fat: 9 grams
- Protein: 7 grams
- Carbs: under 1 gram
- Calcium: 20% of the RDI
Cheddar is very versatile. It pairs well with meats, vegetables, eggs, nuts, and more. To make sure you're getting high-quality cheddar, look for raw, full-fat grass-fed cheddar cheese.
2. Cream Cheese
Cream cheese is soft, mild, and sweet. It's made from milk and cream and is meant to be spreadable.
A one-ounce (28-gram) serving of full-fat cream cheese provides:
- Calories: 101
- Fat: 10 grams
- Protein: 2 grams
- Carbs: less than 1 gram
Cream cheese is highly satiating. Use it as the base for keto-friendly meal prep and snacks like bagels, pizza crusts, jalapeno poppers, cheesecake, and more.
3. Parmesan
Parmesan is a hard, aged cheese that's full of flavor. It packs more protein and calcium than many other cheeses.
One ounce (28 grams) of Parmesan cheese contains (2):
- Calories: 111
- Fat: 7 grams
- Protein: 10 grams
- Carbs: 3 grams
- Calcium: 31% of the RDI
Grate Parmesan over keto veggies, meats, fat head pizza crust, zucchini lasagna, and more. Just watch your portions, as the carbs can add up.
4. Swiss Cheese
Swiss cheese is low in lactose and carbs but high in protein and fat. Its distinctive eyes and sweet, nutty flavor make it stand out.
One slice (1 ounce or 28 grams) of Swiss cheese contains (3):
- Calories: 108
- Fat: 9 grams
- Protein: 8 grams
- Carbs: less than 1 gram
Try Swiss cheese sliced on top of burgers or melted into omelets. Its mild flavor pairs well with meats and vegetables.
5. Gouda
Like Parmesan and Swiss, Gouda is a good source of protein. It also contains calcium, phosphorus, and vitamin K2.
One ounce (28 grams) of Gouda cheese offers (4):
- Calories: 101
- Fat: 8 grams
- Protein: 7 grams
- Carbs: less than 1 gram
Gouda is a Dutch cheese known for its creamy texture and subtly sweet, nutty flavor. Try it shredded over cooked vegetables or melted into omelets or cauliflower mash.
5 Cheeses to Avoid on Keto
On the flip side, here are 5 cheeses that aren't the best for keto:
1. Low-Fat Cottage Cheese
Cottage cheese is fresh and creamy. However, low-fat varieties can be too high in carbs.
A 1/2 cup (113 grams) serving of low-fat (1%) cottage cheese has (5):
- Calories: 82
- Fat: 1 gram
- Protein: 15 grams
- Carbs: 6 grams
Instead of low-fat cottage cheese, choose full-fat varieties with 4 grams of carbs or less per serving.
2. Regular Cottage Cheese
Even full-fat cottage cheese contains more carbs than many keto dairy options. A 1/2 cup (113 gram) serving has:
- Calories: 103
- Fat: 5 grams
- Protein: 15 grams
- Carbs: 4 grams
If you can fit it into your macros, full-fat cottage cheese makes a good occasional high protein snack or meal addition.
3. Mascarpone
Mascarpone is an Italian cream cheese made from heavy cream. Although high in fat, it also contains carbs.
A 2-tablespoon (32 gram) serving of mascarpone cheese contains:
- Calories: 102
- Fat: 10 grams
- Protein: 2 grams
- Carbs: 1 gram
Use mascarpone sparingly to add creaminess to dishes like ricotta bake and tiramisu.
4. Paneer
Paneer is a fresh, non-aged cheese common in Indian cuisine. It's made by curdling milk with lemon juice or other acids.
One 3.5-ounce (100-gram) serving contains (6):
- Calories: 264
- Fat: 20 grams
- Protein: 14 grams
- Carbs: 8 grams
Due to the carbs in paneer, it's best limited to occasional use in curries, tikka masala, and saag paneer.
5. Low-Fat Feta
While regular feta is fine in moderation on keto, low-fat feta is higher in carbs. A 2-ounce (56-gram) serving of low-fat feta offers:
- Calories: 70
- Fat: 2 grams
- Protein: 11 grams
- Carbs: 4 grams
For higher fat and lower carbs, go with part-skim or whole milk feta instead.
The Bottom Line
To wrap up, most cheeses can be part of a well-formulated keto diet. Focus on choosing full-fat, low-carb cheeses from quality sources whenever possible.
Measure your portions and account for the carbs. Avoid soft, fresh cheeses and low-fat varieties with more carbs and less fat.
Stick to hard, aged cheeses like cheddar, Swiss, Parmesan and Gouda to maximize fat and protein without going over your carb limits.
At the end of the day, cheese is definitely keto-friendly in moderation. Select your cheeses wisely and cheese can be a nutritious addition to your low-carb, high-fat diet.
FAQs
Is all cheese keto-friendly?
No, not all cheeses are suitable for keto diets. Fresh, soft cheeses tend to be higher in carbs. Aged, hard cheeses like cheddar, Swiss, and Parmesan contain minimal carbs.
What should I look for when buying cheese for keto?
Choose full-fat, low-carb cheeses from grass-fed cows if possible. Avoid low-fat varieties with more fillers. Check labels for any added starchy ingredients.
Which cheeses are the worst for keto diets?
Cheeses to limit on keto include low-fat cottage cheese, mascarpone, paneer, and low-fat feta due to their higher carb contents.
Can I eat cheese every day on keto?
You can incorporate cheese daily as long as it fits within your macros and isn't causing any digestive issues or weight loss stalls.
Is cheese by itself a keto-friendly snack?
Cheese makes a great high-fat, low-carb snack for keto. Pair it with nuts, seeds, olives, or low-carb veggies for extra nutrition.