Understanding Carbs in Cheese on a Keto Diet
The keto diet has soared in popularity over the last few years. This very low-carb, high-fat diet puts your body into a metabolic state called ketosis. When followed correctly, ketosis has been shown to aid weight loss, reduce appetite, and improve certain health conditions.
One of the things that makes keto so attractive to many people is that it allows foods like cheese as part of the eating plan. But can all cheeses fit into a keto diet?
How Many Carbs are in Cheese?
To stay in ketosis, keto dieters need to restrict their carb intake, usually to less than 50 grams per day. This is why understanding the carb content of the foods you eat is so important.
Cheese does contain some carbs, but the amount can vary greatly depending on the type.
Here are some carb counts in popular cheese varieties:
- Cheddar cheese: 1 gram of carbs per ounce
- Swiss cheese: 1 gram of carbs per ounce
- Mozzarella cheese: 2 grams of carbs per ounce
- Blue cheese: 2 grams of carbs per ounce
- Goat cheese: 2 grams of carbs per ounce
The carb content rises for soft and fresh cheeses like ricotta and cottage cheese:
- Ricotta cheese: 3 grams of carbs per ounce
- Cottage cheese: 38 grams of carbs per ounce
Keto-Friendly Cheese Options
Hard cheeses tend to be the best options for keto dieters because of their lower carb content. Here are some of the top keto-friendly cheeses to eat:
1. Cheddar Cheese
With just 1 gram of carbs per ounce, cheddar cheese is a nutritious addition to a keto diet. It provides a good amount of protein and important micronutrients like calcium, phosphorus, selenium, vitamins A and B12.
2. Parmesan Cheese
Like cheddar, parmesan cheese contains minimal carbs, with less than 1 gram per ounce. Its also packed with protein. In fact, a 1-ounce serving provides 10 grams, which is quite high for a cheese.
3. Swiss Cheese
Swiss cheese is a low-carb choice that can add flavor and nutrients to your keto diet. One ounce contains about 1 gram of carbs while providing 7 grams of protein.
4. Mozzarella Cheese
With 2 grams of carbs per ounce, mozzarella cheese won't knock you out of ketosis if eaten in moderation. It makes a great addition to keto-friendly pizza, lasagna, and more.
5. Blue Cheese
Although often avoided by some due to its pungent flavor, blue cheese contains minimal carbs at about 2 grams per ounce. It also provides vitamin K, selenium, calcium, and riboflavin.
Cheese Options to Limit on Keto
On the flip side, there are several types of cheeses that contain more carbs and should be limited on keto.
Here are some cheese varieties that aren't the best choice for keto:
1. Cottage Cheese
Cottage cheese is very high in protein but also high in carbs compared to most cheeses. A single cup can contain 8 grams to 13 grams, putting a big dent in your daily carb limit.
2. Mascarpone
With about 5 grams of carbs in a 4-tablespoon serving, mascarpone provides nearly half the net carbs allowed on keto for an entire day. Limit your intake or weigh the serving size carefully if you want to enjoy it.
3. Ricotta Cheese
Ricotta cheese contains around 3 grams of carbs per ounce. Compared to harder cheeses, it's not the best option for keto.
4. Processed Cheese Slices
Cheese products like Kraft Singles may be convenient, but they are highly processed and packed with carbs. With 5 grams per slice, just one serving can max out your carb intake.
5. Low-Fat Cheese
Ironically, low-fat varieties tend to be higher in carbs than full-fat cheese. Removing fat increases the percentage of carbs per serving, so it's best to stick to full-fat on keto.
Tips for Adding Cheese to Your Keto Diet
Theres no denying that cheese can be enjoyed as part of a healthy keto diet. Here are some simple tips for including it without issue:
Focus on Hard Cheeses
Stick to cheeses like cheddar, swiss, parmesan and mozzarella. Their lower moisture content results in fewer carbs compared to soft cheeses.
Watch Your Portions
Even low-carb cheeses should still be consumed in moderation on keto, as calories can add up quickly. Weigh servings to keep yourself accountable.
Read Nutrition Labels
Dont assume all cheeses are low carb. Always check labels for carbs, especially with cottage cheese, ricotta and cheese products.
Avoid Processed Cheese Foods
In addition to extra carbs, these items are highly processed and contain questionable ingredients.
Make Your Own Soft Cheese
With some basic ingredients, you can make homemade cream cheese, ricotta, mozzarella and yogurt that taste delicious with fewer carbs than store-bought.
Does cheese have carbs? In short, most do but some much more than others. By sticking to the most keto-friendly cheese options and monitoring your portions, cheese can be included as part of a healthy low-carb lifestyle.
FAQs
Can I eat as much cheese as I want on keto?
No, even low-carb cheeses should be eaten in moderation on keto. While small amounts likely won't knock you out of ketosis, cheese is still high in calories and portions should be monitored.
What is the lowest carb cheese?
The lowest carb cheeses are typically hard, aged cheeses like cheddar, Swiss, parmesan and mozzarella. These all contain 1-2 grams of net carbs per ounce.
Is cream cheese keto-friendly?
In small servings, cream cheese can fit into a keto diet. However, it contains more carbs than hard cheeses at about 2-3 grams per ounce. Track your intake and stick to a sensible portion size.
Can I have cheese if dairy gives me issues?
If you have trouble digesting dairy, goat and sheep milk cheeses may be easier to tolerate. There are many quality options to try, just check the carb count before eating.
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.
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