Keto Cheese Guide: Your Ultimate Guide to Keto-Friendly Cheeses

An Overview of Cheese and the Keto Diet

The ketogenic (keto) diet has become one of the most popular diets for weight loss and overall health in recent years. This very low-carb, high-fat diet puts your body into a metabolic state called ketosis, where it burns fat for fuel instead of carbs.

On keto, carbohydrates are typically restricted to less than 50 grams per day. This means many high-carb foods like breads, pastas, and sweets are off the menu. However, high-fat foods like cheese are permitted and even encouraged on the keto diet.

Cheese is a staple ingredient in many keto recipes and meal plans. Its high fat content helps increase fat intake, which is the goal of the ketogenic diet. Cheese also provides protein and some beneficial nutrients.

However, not all cheeses are created equal when it comes to keto. Some types of cheese may contain more carbs than others. Also, the way certain cheeses are made can affect their place in a keto diet.

This article reviews the best and worst cheeses to eat on keto. Well also provide a comparison of their nutrition profiles and some tips for choosing the top keto cheeses.

5 Best Cheeses for the Keto Diet

Here are 5 of the best types of cheese to eat on keto:

1. Cheddar Cheese

Cheddar cheese is likely the most popular cheese in the world. Originally from England, true cheddar cheese is made from cow's milk and is aged for a minimum of 12 months to develop its distinctive flavor and texture.

Although cheddar can be found in different varieties all over the world today, the original cheddar from England is made under strict standards. For a cheese to be considered true cheddar cheese, it must be made in Cheddar, England and conform to other manufacturing and aging standards.

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

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

Cheddar is low in carbs and high in protein and fat, making it an excellent choice for the ketogenic diet. Its versatile and can be added to recipes like omelets, burgers, and keto-friendly breads and biscuits.

2. Parmesan Cheese

Parmesan is a hard, aged cheese that originated in Italy. To be considered authentic Parmigiano-Reggiano cheese, it must be made from cow's milk in a certain area of Italy, under very strict production methods.

Parmesan is lower in fat than cheddar but still provides a good amount of fat and protein (2):

• Calories: 111
• Fat: 7 grams
• Protein: 10 grams
• Carbs: 3 grams

Of the 3 grams of carbs in Parmesan, only 1 gram counts as digestible carbs because the rest comes from fiber. This makes it a great choice for low-carb and keto diets.

Grate Parmesan over Italian dishes like spaghetti squash or zucchini noodles. It also makes a great crispy cheese chip or topping for keto-friendly casseroles.

3. Feta Cheese

Feta is a soft, crumbly, white cheese originally from Greece. It's made from sheep's milk or a mixture of sheep's and goat's milk.

This brined cheese offers a tangy, salty flavor that works well in many dishes. One ounce (28 grams) of feta cheese provides (3):

• Calories: 75
• Fat: 6 grams
• Protein: 4 grams
• Carbs: 1 gram

Along with its stellar nutrition stats, feta mixes well into salads, vegetable dishes, omelets, and more. Try sprinkling it on top of salads or even eggs for an extra burst of flavor.

4. Cream Cheese

Cream cheese is a soft, mild-tasting fresh cheese made from milk and cream. It has a smooth, creamy texture.

Cream cheese is excellent to use as the base of many keto-friendly recipes. For example, it's often used to make fat bombs - one of the staple "treats" on the keto diet.

Here are the nutrition facts for a 1-ounce (28-gram) serving of regular full-fat cream cheese (4):

• Calories: 102
• Fat: 10 grams
• Protein: 2 grams
• Carbs: less than 1 gram

Since cream cheese is soft, it's easy to spread onto low-carb crackers and breads. It's also great for making dips, frosting, and more.

5. Goat Cheese

Goat cheese, also known as chevre, is a type of cheese made from goat's milk. It has a texture that ranges from soft and spreadable to semi-firm and crumbly depending on how it's made.

Goat cheeses provide these nutrients in a 1-ounce (28-gram) serving (5):

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

Due to its high fat and low carb content, goat cheese is an excellent choice for the keto diet. It has a tangy, tart flavor that works well in salads, appetizers, and desserts.

5 Worst Cheeses for Keto

On the flip side, some cheeses are not well suited for the keto diet. Here are 5 types of cheese you may want to limit on keto:

1. Cottage Cheese

Cottage cheese is a soft, mild-flavored fresh cheese made from the curds of cow's milk. It's a staple food for many dieters due to its high protein and low calorie content.

Although low in fat and calories, cottage cheese is fairly high in carbs. One cup (226 grams) of small curd cottage cheese contains (6):

• Calories: 163
• Fat: 2 grams
• Protein: 28 grams
• Carbs: 11 grams

The high protein and carb count make cottage cheese inappropriate for a keto diet. However, small amounts can fit into a moderated keto diet.

2. Mascarpone

Mascarpone is an Italian cream cheese made from cow's milk. It has a soft, creamy texture and mild flavor that resembles cream or butter.

Although mascarpone tastes amazing, it's higher in carbs than most cheeses at 5 grams of carbs per ounce (28 grams) (7):

• Calories: 102
• Fat: 10 grams
• Protein: 2 grams
• Carbs: 5 grams

In addition, mascarpone is easy to overeat since it's soft and spreadable like cream cheese. For these reasons, mascarpone should be eaten sparingly on a keto diet.

3. Ricotta

Ricotta is an Italian whey cheese made by coagulating the proteins from whey, which is the liquid left behind during cheesemaking. It has a texture similar to cottage cheese but a milder flavor.

Although ricotta is fairly low in fat, it's one of the higher carb cheeses. One cup (252 grams) of whole milk ricotta contains (8):

• Calories: 414
• Fat: 28 grams
• Protein: 29 grams
• Carbs: 12 grams

The higher carb count can quickly add up when eating ricotta by the spoonful or cup. Use care when adding it to keto recipes.

4. Processed Cheese Slices

Processed cheese slices and squares are not technically real cheese. They're made from blends of milk, milk fats, whey, and milk proteins combined with emulsifiers and preservatives.

Although they contain protein and fat, they're also much higher in carbs than natural cheeses. One slice or square (about 28 grams) contains (9):

• Calories: 104
• Fat: 9 grams
• Protein: 5 grams
• Carbs: 2 grams

Processed cheese slices are designed to be convenient. However, for keto dieters, natural cheese or making cheese slices from block cheese may be better options.

5. Cheese Spreads

Cheese spreads are made by blending natural cheeses with milk, whey, emulsifiers, and stabilizers to make them spreadable. Popular brands include Laughing Cow and Alouette.

Although they contain protein and fat, the carb counts in these cheese spreads add up quickly. For example, one mini Babybel cheese round (17 grams) contains (10):

• Calories: 43
• Fat: 3 grams
• Protein: 3 grams
• Carbs: 1 gram

Even though the carb count per serving is low, cheese spreads are easy to overeat. With just a couple of servings, you may go over your carb limit for the day.

Cheese Nutrition Facts Comparison

The nutrition content of cheese can vary significantly based on the type. Heres how 3 ounces (85 grams) of some of the most popular cheeses compare (11, 12, 13):

Cheddar

• Calories: 336
• Fat: 28 grams
• Protein: 25 grams
• Carbs: 1 gram

Swiss

• Calories: 256
• Fat: 20 grams
• Protein: 20 grams
• Carbs: 1 gram

Mozzarella

• Calories: 300
• Fat: 22 grams
• Protein: 22 grams
• Carbs: 2 grams

Blue Cheese

• Calories: 327
• Fat: 28 grams
• Protein: 19 grams
• Carbs: 3 grams

Gouda

• Calories: 331
• Fat: 27 grams
• Protein: 25 grams
• Carbs: 1 gram

As you can see, most cheeses are high in fat and low in carbs, which is perfect for keto. However, a few are higher in protein and carbs, so should be limited.

Tips for Choosing the Best Keto Cheeses

Following are some tips for selecting the best cheeses for a ketogenic diet:

1. Focus on Natural Cheeses

Cheeses that are as close to their natural state as possible are your best bets for keto. The less processed the cheese, the fewer carbs it typically has.

Some examples of natural cheeses include cheddar, mozzarella, Swiss, Parmesan, feta, goat, and blue cheese. Always check the nutrition label because even some natural cheeses can contain added carbs.

2. Limit Processed Cheese Products

Processed cheese products like cheese spreads, slices, strings, and spray cans may be convenient, but they often have extra carbs.

If you want an easy, sliceable cheese, your best bet is to slice it from a block yourself. You can even repackage sliced cheese in individual Ziploc bags to grab and go.

3. Watch Portion Sizes of Softer Cheeses

High fat cheeses like cream cheese, mascarpone, and Brie taste delicious, but they're easy to overdo since they're soft and spreadable.

Measure soft cheeses with a food scale or measuring cups to keep portions in check.

4. Read Labels for Added Carbs

Always check the nutrition facts, even for natural cheeses. Some are sneakier than others when it comes to added carbs.

For example, while basic shredded mozzarella is low carb, pizzeria-style shredded mozzarella often contains added starch to keep the shreds from sticking together.

5. Enjoy High Fat Cheeses for Maximum Benefit

To get the most benefits out of cheese, choose those that are full fat and low carb. Compare labels and choose the highest fat options.

Some examples of delicious high fat cheeses include cheddar, Brie, Gouda, bleu, and Parmesan.

The Bottom Line

Cheese can be enjoyed as part of a healthy ketogenic diet when chosen wisely and eaten in moderation. Focus on cheeses lowest in carbs and moderate your portion sizes of higher carb varieties.

To get the most benefits out of cheese, opt for natural, full-fat varieties over heavily processed types. Pair your cheeses with low carb veggies, nuts, meats and other keto-friendly foods.

At the end of the day, cheese is fine in moderation on keto. Just be mindful of your servings and incorporate a variety of cheeses into your meal plan.

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.