The Best and Worst Cheeses for the Keto Diet Plan

An In-Depth Look at Cheese and the Keto Diet

Cheese is one of the most popular and beloved foods for those following a keto diet. With its high fat content and relatively low carbs, cheese can fit perfectly into a low-carb, high-fat ketogenic meal plan. However, not all cheeses are created equal when it comes to keto. Some types of cheese should be enjoyed sparingly, while others can be eaten more liberally. This article will take an in-depth look at the best and worst cheeses for the keto diet.

How Cheese Can Fit Into a Keto Diet

First, it's important to understand how cheese can fit into a well-formulated keto diet. Here are a few key points:

• Cheese is high in fat, which is the main macronutrient emphasized in ketogenic diets.
• Many types of cheese have minimal carbohydrates per serving.
• Cheese is a good source of protein, which should be consumed in moderation on keto.
• Full-fat cheese can help keep you feeling satisfied and provide energy on a low-carb diet.
• Cheese makes a quick, easy snack or part of a keto-friendly recipe.

So while cheese can definitely be included on a ketogenic diet, not all cheeses are ideal options. The carbohydrate content can vary significantly between different types of cheese. Some cheeses also contain more calories or protein than others. Let's look at some of the best and worst cheese choices for the keto diet.

5 Best Cheeses for the Keto Diet

1. Cheddar Cheese

Cheddar is one of the most popular types of cheese. It's a hard, natural cheese that provides a good amount of fat and protein with few carbs.

A 1-ounce (28-gram) serving of cheddar cheese provides:

• Calories: 113
• Fat: 9 grams
• Protein: 7 grams
• Carbs: less than 1 gram

With just 1 gram of carbs per ounce, cheddar cheese is a nearly perfect keto food. It can be sliced, cubed, shredded or melted to bump up the fat content and flavor of just about any keto-friendly dish.

2. Cream Cheese

This soft, mild-tasting cheese has a smooth and creamy texture. Cream cheese is excellent spread on low-carb crackers and breads or as a base for dips, sauces and fat bombs.

A 1-ounce (28-gram) serving contains:

• Calories: 101
• Fat: 10 grams
• Protein: 2 grams
• Carbs: less than 1 gram

With just trace amounts of carbs per serving, indulging in cream cheese is an excellent way to add extra fat into your keto diet without knocking yourself out of ketosis.

3. Goat Cheese

Goat cheese, also known as chvre, is a type of cheese made from goat's milk. It has a distinctive tart and tangy flavor that works well in many keto recipes.

One ounce (28 grams) of soft goat cheese contains:

• Calories: 75
• Fat: 6 grams
• Protein: 5 grams
• Carbs: less than 1 gram

In addition to being low in carbs, goat cheese contains conjugated linoleic acid (CLA), a type of fatty acid that may promote fat loss.

4. Blue Cheese

Blue cheese is known for its distinctive flavor and the blue veins that run through it. It's made from cow's milk and typically aged in caves.

One ounce (28 grams) provides:

• Calories: 99
• Fat: 8 grams
• Protein: 6 grams
• Carbs: less than 1 gram

Thanks to its full-fat content and low carbs, blue cheese can be used in many ways on a keto diet, such as in sauces or crumbled over burgers or salads.

5. Parmesan Cheese

Parmesan is a hard, aged cheese that has a gritty texture and umami flavor. It's widely used in Italian cooking.

A 1-ounce (28-gram) serving of shredded parmesan cheese provides:

• Calories: 111
• Fat: 7 grams
• Protein: 10 grams
• Carbs: less than 1 gram

Grating parmesan over low-carb veggies or keto-friendly soups and salads is an easy way to increase your fat intake without adding a lot of carbs.

5 Worst Cheeses for the Keto Diet

On the flip side, some types of cheese should be limited on the keto diet due to their higher carb counts:

1. Cottage Cheese

Cottage cheese is fresh cheese curds mixed with cream. It's high in protein but also contains a fair amount of carbs.

One cup (226 grams) of low-fat cottage cheese provides:

• Calories: 163
• Fat: 2 grams
• Protein: 28 grams
• Carbs: 6 grams

The higher carb count can quickly add up when eating cottage cheese in larger amounts.

2. Ricotta Cheese

Ricotta is an Italian whey cheese that is white, milky and creamy. In addition to being high in carbs, ricotta cheese contains more protein than many other cheeses.

One cup (250 grams) of whole milk ricotta cheese has:

• Calories: 414
• Fat: 28 grams
• Protein: 29 grams
• Carbs: 11 grams

The combination of carbs and protein can put ricotta over recommended amounts for keto diet plans.

3. Regular Cottage Cheese

Unlike creamed cottage cheese, regular cottage cheese has curd sizes that vary and a loose, liquidy texture.

One cup (226 grams) contains:

• Calories: 206
• Fat: 5 grams
• Protein: 28 grams
• Carbs: 9 grams

With 9 grams of carbs per serving, regular cottage cheese provides too many carbs to be keto-friendly for most people.

4. Cheese Slices

Processed cheese slices and singles may be convenient, but they're often high in carbs from added sugars and fillers.

One slice (28 grams) of a popular processed cheese brand contains:

• Calories: 49
• Fat: 3 grams
• Protein: 3 grams
• Carbs: 1 gram

When choosing processed cheeses, read labels closely and look for options without added sugars or carbs.

5. Feta Cheese

Feta cheese is a brined cheese made from sheep's milk or goat's milk. Although lower in carbs than some cheeses, it's still too high to have regularly on keto.

A 1-ounce (28-gram) serving of feta cheese provides:

• Calories: 75
• Fat: 6 grams
• Protein: 4 grams
• Carbs: 2 grams

If you want to use feta cheese occasionally, just be mindful of servings and combine it with lower-carb options.

Tips for Adding Cheese to a Keto Diet

Here are some simple tips to make the most of cheese on a ketogenic diet:

• Use high-fat, low-carb cheeses like cheddar, Colby, Monterey Jack, Swiss, mozzarella and provolone.
• Try spreading cream cheese or goat cheese on keto-friendly wraps or bread.
• Grate hard cheeses over salads, avocado, eggs or vegetables.
• Melt slices of cheese over meat, fish or vegetables for extra fat.
• Mix shredded cheese into omelets, frittatas, casseroles or fat bombs.
• Top keto pizzas or breads with Parmesan, cheddar, feta or goat cheese.

When buying packaged cheeses, read nutrition labels closely and look for ones without added sugars or fillers. Pay attention to the carb counts, which can vary depending on the brand.

Also, keep in mind that portions matter. Even low-carb cheeses should be eaten in moderation on keto to avoid surpassing recommended daily intakes for carbs or protein.

Keto-Friendly Cheese Recipes

Here are a few tasty recipe ideas to give you inspiration for enjoying cheese on a ketogenic diet:

Easy Cheesy Meatballs

Combine ground beef, Parmesan cheese, egg, and seasonings then bake coated in tomato sauce and mozzarella cheese for cheesy keto meatballs.

Cheesy Cauliflower Casserole

For a comforting keto meal, bake cauliflower florets, cream cheese, cheddar cheese, and bacon bits topped with Parmesan cheese.

Cheese Taco Shells

Make taco shells from shredded cheese baked into rounds then fill them with ground beef, lettuce, tomato, avocado and hot sauce.

Cheesy Broccoli Beef Skillet

Cook up broccoli, steak and onions together then stir in cream cheese until melted for a fast keto dinner.

Jalapeno Popper Cheese Ball

Mix together cream cheese, cheddar cheese, jalapenos and spices then shape into a ball and roll in chopped pecans for a spicy, crunchy snack.

The Bottom Line

Cheese can be included as part of a healthy keto diet when chosen wisely and eaten in moderation. Focus on high-fat, low-carb options like cheddar, Parmesan and cream cheese. Limit high-carb cheeses like cottage cheese and ricotta or processed cheese slices and opt for nutritious, whole food cheeses.

With so many varieties to choose from, it's easy to add cheese into your daily keto meal plan. Pair it with non-starchy vegetables, nuts, seeds, olive oil, avocados, and other keto-approved foods for delicious high-fat, low-carb meals and snacks.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.